 | 
 | National Heart, Lung, and Blood Institute | | NHLBI Obesity Education Initiative |  Asian-American Cuisine 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.
Last updated February 25, 2006
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