|
Use the exchange list to give
yourself more choice.
|
Energy
(Kcal) |
Fat
(GM) |
%FAT |
Exchange for: |
| Breakfast |
|
|
|
|
| Whole
Wheat Bread, 1 med. Slice |
70 |
1.2 |
15.4 |
(1Bread/Starch) |
| Jelly,
regular, 2 tsp. |
30 |
0 |
0 |
(1/2
Fruit) |
| Cereal,
Shredded Wheat, 1 cup |
207 |
2 |
8 |
(2
Bread/Starch) |
| Milk,
1%, 1 cup |
102 |
3 |
23 |
(1
Milk) |
| Orange
Juice , 3/4 cup |
78 |
0 |
0 |
(1 1/2
Fruit) |
| Coffee,
Regular, 1 cup |
5 |
0 |
0 |
(Free) |
| Milk,
1%, 1 oz |
13 |
0.3 |
23 |
(1/8
Milk) |
| Breakfast Total
|
505 |
6.5 |
10 |
|
|
| Lunch |
|
|
|
|
| Roast
Beef Sandwich |
|
|
|
|
| Whole
Wheat Bread, 2 med. Slices |
139 |
2.4 |
15 |
(2
Bread/Starch) |
| Lean
Roast Beef, unseasoned, 2 oz |
60 |
1.5 |
23 |
(2 Lean
Protein) |
| American
Cheese, low-fat and low-sodium, 1 slice (3/4 oz) |
46 |
1.8 |
36 |
(1Lean
Protein) |
| Lettuce,
1 . Leaf |
1 |
0 |
0 |
|
| Tomato,
3 med slices |
10 |
0 |
0 |
(1
Vegetable) |
| Mayonnaise, low-calorie, 2 tsps. |
30 |
3.3 |
99 |
(2/3
Fat) |
| Apple, 1
med. |
80 |
0 |
0 |
(1
Fruit) |
| Water, 1
cup |
0 |
0 |
0 |
(Free) |
| Lunch Total |
366 |
9 |
22 |
|
|
| Dinner |
|
|
|
|
| Salmon,
3 oz edible |
155 |
7 |
40 |
(3 Lean
Protein) |
| Vegetable oil, 1.5 tsp |
60 |
7 |
100 |
(1 1/2
Fat) |
| Baked
Potato, 3/4 med. |
100 |
0 |
0 |
(1
Bread/Starch) |
| Margarine, 1 tsp |
34 |
4 |
100 |
(1
Fat) |
| Green
Beans seasoned with margarine, 1/2 cup |
52 |
2 |
4 |
(1
Vegetable) (1/2 Fat)
|
| Carrots
seasoned with margarine, 1/2 cup |
52 |
2 |
4 |
(1
Vegetable) (1/2 Fat)
|
| White
Dinner Roll, 1 med |
80 |
3 |
33 |
(1
Bread/Starch) |
| Ice
Milk, 1/2 cup |
92 |
3 |
28 |
(1
Bread/Starch) (1/2 Fat) |
| Iced
Tea, unsweetened, 1 cup |
0 |
0 |
0 |
(Free) |
| Water, 2
cups |
0 |
0 |
0 |
(Free) |
| Dinner total |
625 |
28 |
38 |
|
|
| Snack |
|
|
|
|
| Popcorn,
2 1/2 cups |
69 |
0 |
0 |
(1
Bread/Starch) |
| Margarine, 1 1/2 tsp |
58 |
6.5 |
100 |
(1 1/2
Fat) |
|
| Total |
1613 |
50 |
28 |
|
|
| Calories: |
1,613 |
|
SFA, % kcals: |
8 |
| Total Carb, % kcals: |
55 |
|
Cholesterol, mg: |
142 |
| Total Fat, % kcals: |
29 |
|
Protein, % kcals: |
19 |
| *Sodium, mg: |
1,341 |
|
|
|
Note: Calories have been rounded
1,600: 100% RDA met for all nutrients except: Vit E
99%, Iron 73%, Zinc 91%
A 5'4", 175lb woman and a 5'8", 200lb man (both with a BMI of 30)
would have energy expenditures of approximately 2,500 calorie and 3,000
calories/day respectively (15 calories per pound). However, the underreporting
of caloric intake has been estimated to be in the range of 400 to 900 calories
per day. Thus, a 1600-calorie per day diet should yield a deficit of about 500
to 1000 calories per day, or 1 to 2 pounds per week weight loss. If the you
lose 4 lbs in 1 month, you are losing about 500 calories per day or 1 lb per
week. Both total amount of weight lost as well as weight maintenance may be
improved by increasing the number of minutes of activities of daily living,
chores and exercise.
|
