|
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.
|
