 | 
 | | | NHLBI Obesity Education Initiative |  Traditional American Cuisine-1200 Calories Use the exchange list to give yourself more choice. | Breakfast | Energy
(Kcal) | Fat
(GM) | %FAT | Exchange for: | | Whole Wheat Bread, 1 med. Slice | 70 | 1.2 | 15 | (1Bread/Starch) | | Jelly, regular, 2 tsp. | 30 | 0 | 0 | (1/2 Fruit) | | Cereal, Shredded Wheat, 1/2 cup | 104 | 1 | 4 | (1 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) | | Breakfast Total | 389 | 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) | | Lettuce, 1 Leaf | 1 | 0 | 0 | | | Tomato 3 med slices | 13 | 0 | 0 | (1 Vegetable) | | Mayonnaise, low-calorie, 1 tsps. | 16 | 1.7 | 93 | (1/3 Fat) | | Apple, 1 med. | 81 | 0 | 0 | (1 Fruit) | | Water, 1 cup | 0 | 0 | 0 | (Free) | | Lunch Total | 310 | 6 | 18 | | | | | | | | | Dinner | | | | | | Salmon. 2 oz edible | 103 | 5 | 40 | (2 Lean Protein) | | Vegetable oil, 11/2 tsps | 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 | 35 | 2 | 6 | (1 Vegetable) (1/2 Fat) | | Carrots, seasoned, with margarine, 1/2 cup | 52 | 2 | 4 | (1 Vegetable) (1/2 Fat) | | White Dinner Roll, 1 sm | 84 | 2 | 22 | (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 | 453 | 20 | 39 | | | | | | | | | Snack | | | | | | Popcorn, 2 1/2 cups | 69 | 0 | 0 | (1 Bread/Starch) | | Margarine, 3/4 tsp | 30 | 3 | 100 | (3/4 Fat) | | | | | | | | Total | 1247 | 34-36 | 24-26 | | | Calories: | 1,247 | | SFA, % kcals: | 7 | | Total Carb, % kcals: | 58 | | Cholesterol, mg: | 96 | | Total Fat, % kcals: | 26 | | Protein, % kcals: | 19 | | *Sodium, mg: | 1,043 | | | | Note: Calories have been rounded 1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
Last updated February 25, 2006
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