Use the exchange list to give
yourself more choice.
Breakfast |
1,600
Calories |
1,200
Calories |
Orange |
1
medium |
1
medium |
Pancakes, made with 1% milk, low fat and egg whites |
(3) 4"
circles |
(2) 4"
circles |
Pancake
Syrup |
2
T |
1
T |
Margarine, diet |
1 1/2
tsp |
1 1/2
tsp |
Milk 1%,
low fat |
1
cup |
1/2
cup |
Coffee |
1
cup |
1
cup |
Milk 1%, low fat |
1
oz |
1
oz |
|
Lunch |
|
|
Vegetable Soup, low-sodium, canned, |
1
cup |
1/2
cup |
Bagel |
1
medium |
1/2
medium |
Processed American Cheese, low-fat and low-sodium |
3/4
oz |
|
Spinach
Salad |
|
|
Spinach |
1
cup |
1
cup |
Mushrooms |
1/8
cup |
1/8
cup |
Salad dressing, regular calorie |
2
tsp |
2
tsp |
Apple |
1
medium |
1
medium |
Iced
Tea, unsweetened |
1
cup |
1
cup |
|
Dinner |
|
|
Omelette |
|
|
Egg Whites |
4 large
eggs |
4 large
eggs |
Green Pepper |
2
T |
2
T |
Onion
|
2
T |
2
T |
Mozzarella Cheese, made from part-skim milk,
low-sodium |
1 1/2
oz |
1
oz |
Vegetable Oil |
1
T |
1/2
T |
Brown
Rice, seasoned with |
1/2
cup |
1/2
cup |
margarine, diet |
1/2
tsp |
1/2
tsp |
Carrots,
seasoned with
|
1/2
cup |
1/2
cup |
margarine, diet |
1/2
tsp |
1/2
tsp |
Whole
Wheat Bread |
1
slice |
1
slice |
Margarine, diet |
1
tsp |
1
tsp |
Fig Bar
Cookie |
1
bar |
1
bar |
Tea |
1
cup |
1
cup |
Honey |
1
tsp |
1
tsp |
|
Snack |
|
|
Milk 1%,
low fat |
3/4
cup |
3/4
cup |
|
Calories: |
1,650 |
|
Calories: |
1,205 |
Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
60 |
Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
25 |
*Sodium, mg: |
1,829 |
|
*Sodium, mg: |
1,335 |
SFA, % kcals: |
8 |
|
SFA, % kcals: |
7 |
Cholesterol, mg: |
82 |
|
Cholesterol, mg: |
44 |
Protein, % kcals: |
19 |
|
Protein, % kcals: |
18 |
1,600: 100% RDA met for all nutrients except: Vit E
92%, Vit B3 97%, Vit B6 67%, Magnesium 98%, Iron 73%,
Zinc 68% 1,200: 100% RDA met for all nutrients except: Vit E 75%, Vit
B1 92%, Vit B3 69%, Vit B6 59%, Iron 54%, Zinc 46% *
No salt added in recipe preparation or as seasoning. Consume at least 32 oz.
water.
|