|
Use the exchange list to give
yourself more choice.
| Breakfast |
1,600
Calories |
1,200
Calories |
| Banana |
1
small |
1
small |
| Whole
Wheat Bread |
2
slices |
1
slice |
| Margarine |
1
tsp |
1
tsp |
| Orange
Juice |
3/4
cup |
3/4
cup |
| Milk 1%,
low fat |
3/4
cup |
3/4
cup |
|
| Lunch |
|
|
| Beef
Noodle Soup, canned, low-sodium |
1/2
cup |
1/2
cup |
| Chinese
Noodle and Beef Salad |
|
|
| Beef Roast |
3
oz |
2
oz |
| Peanut Oil |
1 1/2
tsp |
1
tsp |
| Soy Sauce, low-sodium |
1
tsp |
1
tsp |
| Carrots |
1/2
cup |
1/2
cup |
| Zucchini |
1/2
cup |
1/2
cup |
| Onion |
1/4
cup |
1/4
cup |
| Chinese Noodles, soft-type |
1/4
cup |
1/4
cup |
| Apple |
1
medium |
1
medium |
| Tea,
unsweetened |
1
cup |
1
cup |
|
| Dinner |
|
|
| Pork
Stir-fry with Vegetables |
|
|
| Pork Cutlet |
2
oz |
2
oz |
| Peanut Oil |
1
tsp |
1
tsp |
| Soy Sauce, low-sodium |
1
tsp |
1
tsp |
| Broccoli |
1/2
cup |
1/2
cup |
| Carrots |
1
cup |
1/2
cup |
| Mushrooms |
1/4
cup |
1/2
cup |
| Steamed
White Rice |
1
cup |
1/2
cup |
| Tea,
unsweetened |
1
cup |
1
cup |
|
| Snack |
|
|
| Almond
Cookies |
2
cookies |
— |
| Milk 1%,
low fat |
3/4
cup |
3/4
cup |
|
| Calories: |
1,609 |
|
Calories: |
1,220 |
| Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
55 |
| Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
27 |
| *Sodium, mg: |
1,296 |
|
*Sodium, mg: |
1,043 |
| SFA, % kcals: |
8 |
|
SFA, % kcals: |
8 |
| Cholesterol, mg: |
148 |
|
Cholesterol, mg: |
117 |
| Protein, % kcals: |
20 |
|
Protein, % kcals: |
21 |
1,600: 100% RDA met for all nutrients except : Zinc
95%, Iron 87%, Calcium 93%
1,200: 100% RDA met for all nutrients except:
Vit E 75%, Calcium 84%, Magnesium 98%, Iron 66%, Zinc 77%
* No salt added
in recipe preparation or as seasoning. Consume at least 32 oz. water.
|
