 | Weight Management Sample Reduced-Calorie Menus Sample Menus American Cuisine 1600 dmtContent 
 | National Heart, Lung, and Blood Institute | | NHLBI Obesity Education Initiative |  Traditional American Cuisine-1600 Calories
Use the exchange list to give yourself more choices. | Breakfast | Energy
(Kcal) | Fat
(GM) | %FAT | Exchange for: | | Whole-wheat bread, 1 med. slice | 70 | 1.2 | 15 | (1 Bread/Starch) | | Jelly, regular, 2 tsp. | 30 | 0 | 0 | (1/2 Fruit) | | Cereal, shredded wheat, 1/2 cup | 102 | 3 | 23 | (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) | | Milk, 1%, 1 oz | 13 | .03 | 23 | (1/2 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 | (1 Lean 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 1/2 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 | (1/2 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 | 28 | 6.5 | 100 | (1 1/2 Fat) | | | | | | | | Grand 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% *No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
Last updated August 06, 2012
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