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 | National Heart, Lung, and Blood Institute | | NHLBI Obesity Education Initiative |  Traditional American Cuisine-1600 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 | 15.4 | (1Bread/Starch) | | Jelly, regular, 2 tsp. | 30 | 0 | 0 | (1/2 Fruit) | | Cereal, Shredded Wheat, 1 cup | 207 | 1 | 4 | (1Bread/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 | 0.3 | 23 | (1/8 Milk) | | Breakfast Total | 505 | 5.4 | 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 | (1Lean Protein) | | Lettuce, 1 . Leaf | 1 | 0 | 0 | | | Tomato, 3 med slices | 13 | 0 | 0 | (1 Vegetable) | | Mayonnaise, low-calorie, 2 tsps. | 32 | 3.3 | 93 | (2/3 Fat) | | Apple, 1 med. | 81 | 0 | 0 | (1 Fruit) | | Water, 1 cup | 0 | 0 | 0 | (Free) | | Lunch Total | 372 | 10 | 24 | | | | | | | | | Dinner | | | | | | Salmon, 3 oz edible | 155 | 7 | 40 | (3 Lean Protein) | | Vegetable oil, 1.5 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 | 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 med | 108 | 3 | 22 | (2 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 | 638 | 27 | 38 | | | | | | | | | Snack | | | | | | Popcorn, 2 1/2 cups | 69 | 0 | 0 | (1 Bread/Starch) | | Margarine, 1 1/2 tsp | 58 | 6.5 | 100 | (1 1/2 Fat) | | | | | | | | Total | 1613 | 49 | 27 | | | 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% A 5'4", 175lb woman and a 5'8", 200lb man (both with a BMI of 30) would have energy expenditures of approximately 2,500 calorie and 3,000 calories/day respectfully (15 calories per pound). However, the underreporting of caloric intake has been estimated to be in the range of 400 to 900 calories per day. Thus, a 1600-calorie per day diet should yield a deficit of about 500 to 1000 calories per day, or 1 to 2 pounds per week weight loss. If the you lose 4 lbs in 1 month, you are losing about 500 calories per day or 1 lb per week. Both total amount of weight lost as well as weight maintenance may be improved by increasing the number of minutes of activities of daily living, chores and exercise (see Physical Activity, p 45).
Last updated February 25, 2006
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