72 Part I: Eating Right with Every Bite
Some foods may fall into more than one group. For example, pizza may fall
into grain, protein, and dairy. Then you only have to add extra vegetables
(maybe a salad) and some fruit.
Making a list and checking it twice
Take the information you wrote down in the preceding section (menu and
ingredients) and transfer this information to an index card or small notebook.
You now have a meal plan at your fingertips.
Your card may look something like this:
Menu:
✓ Hamburger
✓ Baked fries
✓ PLOT
✓ Carrots with Homemade Ranch Dip (see Chapter 18)
✓ Apple slices
Ingredients:
✓ Ground turkey breast
✓ Whole-grain buns
✓ Mustard
✓ Low-fat mayo or avocado
✓ Ketchup
✓ Low-fat cheese
✓ PLOT (pickle, Romaine lettuce, onion, and tomato)
✓ Frozen French fries
✓ Baby carrots
✓ Fat-free sour cream
✓ Lemon juice
✓ Dried parsley
✓ Granulated garlic
✓ Salt and pepper
✓ Apples
