Use the exchange list to give
yourself more choice.
Breakfast |
1,600
Calories |
1,200
Calories |
Oatmeal,
prepared with 1% milk, low fat |
1/2
cup |
1/2
cup |
Milk 1%,
low fat |
1/2
cup |
1/2
cup |
English
Muffin |
1
medium |
|
Cream
Cheese, light, 18% fat |
1
T |
|
Orange
Juice |
3/4
cup |
1/2
cup |
Coffee |
1
cup |
1
cup |
Milk 1%,
low fat |
1
oz |
1
oz |
|
Lunch |
|
|
Baked
Chicken, without skin |
2
oz |
2
oz |
Vegetable Oil |
1
tsp |
1/2
tsp |
Salad: |
|
|
Lettuce |
1/2
cup |
1/2
cup |
Tomato |
1/2
cup |
1/2
cup |
Cucumber |
1/2
cup |
1/2
cup |
Oil and
Vinegar Dressing |
2
tsp |
1
tsp |
White
Rice, seasoned with margarine, diet |
1/3
cup |
1/3
cup |
Baking
Powder Biscuit, prepared with vegetable oil |
1
small |
1/2
small |
Margarine |
1/2
tsp |
1/2
tsp |
Water |
1
cup |
1
cup |
|
Dinner |
|
|
Lean
Roast Beef |
3
oz |
2
oz |
Onion |
1/4
cup |
1/4
cup |
Beef
Gravy, water-based
|
1
T |
1
T |
Turnip
Greens, seasoned with |
1/2
cup |
1/2
cup |
margarine, diet |
1/2
tsp |
1/2
tsp |
Sweet
Potato, baked |
1
small |
1
small |
Margarine, diet |
1/2
tsp |
1/4
tsp |
Ground
Cinnamon |
1
tsp |
1
tsp |
Brown
Sugar |
1
tsp |
1
tsp |
Cornbread prepared with margarine, diet |
1/2
medium slice |
1/2
medium slice |
Honeydew
Melon |
1/4
medium |
1/8
medium |
Iced
Tea, sweetened with sugar |
1
cup |
1
cup |
|
Snack |
|
|
Saltine
Crackers, unsalted tops |
4
crackers |
4
crackers |
Mozzarella Cheese, part-skim, low-sodium |
1
oz |
1
oz |
|
Calories: |
1,653 |
|
Calories: |
1,225 |
Total Carb, % kcals: |
53 |
|
Total Carb, % kcals: |
50 |
Total Fat, % kcals: |
28 |
|
Total Fat, % kcals: |
31 |
*Sodium, mg: |
1,231 |
|
*Sodium, mg: |
867 |
SFA, % kcals: |
8 |
|
SFA, % kcals: |
9 |
Cholesterol, mg: |
172 |
|
Cholesterol, mg: |
142 |
Protein, % kcals: |
20 |
|
Protein, % kcals: |
21 |
1,600: 100% RDA met for all nutrients except: Vit E
97%, Magnesium 98%, Iron 78%, Zinc 90% 1,200: 100% RDA met for all
nutrients except: Vit E 82%, Vit B1 & B2 95%, Vit B3 99%, Vit B6 88%,
Magnesium 83%, Iron 56%, Zinc 70% * No salt added in recipe preparation or
as seasoning. Consume at least 32 oz. water.
|