 | 
 | National Heart, Lung, and Blood Institute | | NHLBI Obesity Education Initiative |  Mexican-American Cuisine Use the exchange list to give yourself more choice. | Breakfast | 1,600 Calories | 1,200 Calories | | Cantaloupe | 1 cup | 1/2 cup | | Farina, prepared with 1% milk, low fat | 1/2 cup | 1/2 cup | | White Bread | 1 slice | 1 slice | | Margarine | 1 tsp | 1 tsp | | Jelly | 1 tsp | 1 tsp | | Orange Juice | 1 1/2 cup | 3/4 cup | | Milk 1%, low fat | 1/2 cup | 1/2 cup | | | | | | Lunch | | | | Beef Enchilada | | | | Tortilla, corn | 2 tortillas | 2 tortillas | | Lean Roast Beef | 2 1/2 oz | 2 oz | | Vegetable Oil | 2/3 tsp | 2/3 tsp | | Onion | 1 T | 1 T | | Tomato | 4 T | 4 T | | Lettuce | 1/2 cup | 1/2 cup | | Chili Peppers | 2 tsp | 2 tsp | | Refried Beans, prepared with vegetable oil | 1/4 cup | 1/4 cup | | Carrots | 5 sticks | 5 sticks | | Celery | 6 sticks | 6 sticks | | Milk 1%, low fat | 1/2 cup | — | | | | | | Dinner | | | | Chicken Taco | | | | Tortilla, corn | 1 tortilla | 1 tortilla | | Chicken Breast, without skin | 2 oz | 1 oz | | Vegetable Oil | 2/3 tsp | 2/3 tsp | | Cheddar Cheese, low-fat and low-sodium | 1 oz | 1/2 oz | | Guacamole | 2 T | 1 T | | Salsa | 1 T | 1 T | | Corn, seasoned with margarine | 1/2 cup | 1/2 cup | | Spanish Rice without meat, seasoned with margarine | 1/2 cup | 1/2 cup | | Banana | 1 large | 1/2 large | | Coffee | 1 cup | 1 cup | | Milk 1%, low fat | 1 oz | 1 oz | | Calories: | 1,638 | | Calories: | 1,239 | | Total Carb, % kcals: | 56 | | Total Carb, % kcals: | 58 | | Total Fat, % kcals: | 27 | | Total Fat, % kcals: | 26 | | *Sodium, mg: | 1,616 | | *Sodium, mg: | 1,364 | | SFA, % kcals: | 9 | | SFA, % kcals: | 8 | | Cholesterol, mg: | 143 | | Cholesterol, mg: | 91 | | Protein, % kcals: | 20 | | Protein, % kcals: | 19 |
1,600: 100% RDA met for all nutrients except: Vit E 97%, Zinc 84%
1,200: 100% RDA met for all nutrients except: Vit E 71%, Vit B1 & B3 91%, Vit B2 and Iron 90%, Calcium 92%, Magnesium 95%, Zinc 64%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
Last updated February 25, 2006
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