|
Use the exchange list to give
yourself more choice.
| Breakfast
|
1,600
Calories |
1,200
Calories |
| Cantaloupe |
1
cup |
1/2
cup |
| Farina,
prepared with 1% milk, low fat |
1/2
cup |
1/2
cup |
| White
Bread |
1
slice |
1
slice |
| Margarine |
1
tsp |
1
tsp |
| Jelly |
1
tsp |
1
tsp |
| Orange
Juice |
1 1/2
cup |
3/4
cup |
| Milk 1%,
low fat |
1/2
cup |
1/2
cup |
|
| Lunch |
|
|
| Beef
Enchilada |
|
|
| Tortilla, corn |
2
tortillas |
2
tortillas |
| Lean Roast Beef |
2 1/2
oz |
2
oz |
| Vegetable Oil |
2/3
tsp |
2/3
tsp |
| Onion
|
1
T |
1
T |
| Tomato |
4
T |
4
T |
| Lettuce |
1/2
cup |
1/2
cup |
| Chili Peppers |
2
tsp |
2
tsp |
| Refried Beans, prepared with vegetable
oil |
1/4
cup |
1/4
cup |
| Carrots |
5
sticks |
5
sticks |
| Celery |
6
sticks |
6
sticks |
| Milk 1%,
low fat |
1/2
cup |
— |
|
| Dinner |
|
|
| Chicken
Taco |
|
|
| Tortilla, corn |
1
tortilla |
1
tortilla |
| Chicken Breast, without skin |
2
oz |
1
oz |
| Vegetable Oil |
2/3
tsp |
2/3
tsp |
| Cheddar Cheese, low-fat and
low-sodium |
1
oz |
1/2
oz |
| Guacamole |
2
T |
1
T |
| Salsa
|
1
T |
1
T |
| Corn,
seasoned with margarine |
1/2
cup |
1/2
cup |
| Spanish
Rice without meat, seasoned with margarine |
1/2
cup |
1/2
cup |
| Banana |
1
large |
1/2
large |
| Coffee |
1
cup |
1
cup |
| Milk 1%,
low fat |
1
oz |
1
oz |
|
| Calories: |
1,638 |
|
Calories: |
1,239 |
| Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
58 |
| Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
26 |
| *Sodium, mg: |
1,616 |
|
*Sodium, mg: |
1,364 |
| SFA, % kcals: |
9 |
|
SFA, % kcals: |
8 |
| Cholesterol, mg: |
143 |
|
Cholesterol, mg: |
91 |
| Protein, % kcals: |
20 |
|
Protein, % kcals: |
19 |
1,600: 100% RDA met for all nutrients except: Vit E
97%, Zinc 84%
1,200: 100% RDA met for all nutrients except: Vit E 71%, Vit
B1 & B3 91%, Vit B2 and Iron 90%, Calcium
92%, Magnesium 95%, Zinc 64%
* No salt added in recipe preparation or as
seasoning. Consume at least 32 oz. water.
|
