Here’s a one-day menu of typical Volumetrics meals:
Frittata with part-skim mozzarella cheese and vegetables
1 cup cantaloupe
1 cup honeydew melon
8 oz. low-fat, 1% milk
Autumn harvest pumpkin soup
Open-face roast beef sandwich
½ cup sugar-free chocolate pudding
Fresh fruit and spinach salad with homemade orange-poppy seed dressing
Poached salmon with yogurt dill sauce
½ cup cooked brown rice
8 oz. low-fat strawberry yogurt
Here’s a breakdown of the nutritional content of a day of Volumetrics meals, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, these figures are approximations. Your actual intake will vary. Diet figures were supplied by Rolls’ lab.
|Saturated||9%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||2,781 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||3,111 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||2 mcg.||2.4 mcg.|
|Vitamin D||3.7 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Angela Haupt | January 02, 2013
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