Misali na menu na yau da kullum
Jerin abin ɗamarar da ke ƙasa ya sadu da dukan bukatun ranar. Ya zo cikin 986 adadin kuzari kuma dukkanin hatsi ne cikakke hatsi. Wannan ya zo ne kawai a karkashin calories 1,000 da aka ba da shawarar ga yaro wanda ba shi da matukar aiki. Yin zabi kamar wannan ya bar wani ɗaki na dakin calories masu hankali.
Kuna da adadin calories 165 don aiki tare, don haka zaka iya zaɓar don ƙara teaspoon na zuma zuwa gaisuwa na safe don kimanin calories 20, yayyafa 1/4 kofin cakuda cheddar a kan broccoli a kan abincin rana domin adadin calories 133 da kuma kara wani abu mai kama da albasa , zuwa motsawar fry don calories 15.
Idan dan jaririn yana aiki, zaka iya ƙara adadin kuzari don isa ga total 1,400. A cikin menu da ke ƙasa zaka iya yin hakan ta hanyar ƙara yawan madara da hatsi ko kuma zabar wasu hatsi mai tsabta maimakon hatsi.
Sources:
Binciken Jama'a Tattaunawar Abinci
Samfurin Jirgin Menu
| Breakfast | Calories | Bukatun Gudun Tally |
| 1/2 yanki duk abincin gurasa | 64 | 1/2 hatsin hatsi ya hadu |
| 1 teaspoon man shanu | 31 | 1 teaspoon fats hadu |
| 1/4 kofin diced pears | 24 | 1/4 kofin 'ya'yan itace sun hadu |
| 1/2 kofin dukan madara | 73 | 1/2 kofin madara ya sadu |
| Matin Snack | Calories | Tally |
| 5 dukan masu cizon alkama | 89 | 1 1/2 hatsin hatsi ya hadu |
| 1/4 kofin cin abinci na peaches | 18 | 1/2 kofin 'ya'yan itace hadu |
| Abincin rana | Calories | Tally |
| 1 yanki dukan gurasa alkama | 128 | 2 1/2 hatsin hatsi ya hadu |
| 1 cizon Swiss cuku | 160 | 1 1/2 kofin madara ya sadu |
| 1 yanki naman alade | 37 | 1 ounce nama ya hadu |
| 1 teaspoon man shanu | 31 | 2 teaspoons fats hadu |
| 1/2 kofin steamed broccoli | 27 | 1/2 kofin kayan lambu ya sadu |
| Bayanin Maraice | Calories | Tally |
| 1/4 kofin cakuda ricotta | 107 | 2 kofuna waɗanda madara suka hadu |
| 1/4 kofin crushed abarba | 37 | 3/4 kofin 'ya'yan itace sun hadu |
| Abincin dare | Calories | Tally |
| 1/2 kofin kore barkono da karas don saro fry | 23 | 1 kofin kayan lambu sun hadu |
| 1 ounce nono nono | 31 | 2 namawa nama |
| 1/4 kofin launin ruwan kasa shinkafa | 54 | 3 ingancin hatsi sun hadu |
| 1 teaspoon canola mai | 40 | 3 teaspoons fats hadu |
| 1/4 kofin gwanon kankana | 12 | 1 kofin 'ya'yan itace hadu |
| Jimlar | 986 | Dukkan Abinci na Kayan Abinci ya haɗu |