 | Weight Management Sample Reduced-Calorie Menus Sample Menus Southern dmtContent 
 | National Heart, Lung, and Blood Institute | | NHLBI Obesity Education Initiative |  Southern Cuisine Use the exchange list to give yourself more choices. | 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 tbsp | -- | | 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 cressing | 2 tsp | 1 tsp | | Brown rice, seasoned with light margarine | 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 tbsp | 1 tbsp | | Turnip greens, seasoned with | 1/2 cup | 1/2 cup | | light margarine | 1/2 tsp | 1/4 tsp | | Sweet potato, baked | 1 small | 1 small | | Light margarine | 1/2 tsp | 1/4 tsp | | Ground cinnamon | 1 tsp | 1 tsp | | Brown Sugar | 1 tsp | 1 tsp | | Cornbread prepared with light margarine | 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.
Last updated August 06, 2012
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