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 | National Heart, Lung, and Blood Institute | | NHLBI Obesity Education Initiative |  Lacto-Ovo Vegetarian Cuisine
Use the exchange list to give yourself more choice. | Breakfast | 1,600 Calories | 1,200 Calories | | Orange | 1 medium | 1 medium | | Pancakes, made with 1% milk, low fat and egg whites | (3) 4" circles | (2) 4" circles | | Pancake Syrup | 2 T | 1 T | | Margarine, diet | 1 1/2 tsp | 1 1/2 tsp | | Milk 1%, low fat | 1 cup | 1/2 cup | | Coffee | 1 cup | 1 cup | | Milk 1%, low fat | 1 oz | 1 oz | | | | | | Lunch | | | | Vegetable Soup, low-sodium, canned, | 1 cup | 1/2 cup | | Bagel | 1 medium | 1/2 medium | | Processed American Cheese, low-fat and low-sodium | 3/4 oz | | | Spinach Salad | | | | Spinach | 1 cup | 1 cup | | Mushrooms | 1/8 cup | 1/8 cup | | Salad dressing, regular calorie | 2 tsp | 2 tsp | | Apple | 1 medium | 1 medium | | Iced Tea, unsweetened | 1 cup | 1 cup | | | | | | Dinner | | | | Omelette | | | | Egg Whites | 4 large eggs | 4 large eggs | | Green Pepper | 2 T | 2 T | | Onion | 2 T | 2 T | | Mozzarella Cheese, made from part-skim milk, low-sodium | 1 1/2 oz | 1 oz | | Vegetable Oil | 1 T | 1/2 T | | Brown Rice, seasoned with | 1/2 cup | 1/2 cup | | margarine, diet | 1/2 tsp | 1/2 tsp | | Carrots, seasoned with | 1/2 cup | 1/2 cup | | margarine, diet | 1/2 tsp | 1/2 tsp | | Whole Wheat Bread | 1 slice | 1 slice | | Margarine, diet | 1 tsp | 1 tsp | | Fig Bar Cookie | 1 bar | 1 bar | | Tea | 1 cup | 1 cup | | Honey | 1 tsp | 1 tsp | | | | | | Snack | | | | Milk 1%, low fat | 3/4 cup | 3/4 cup | | Calories: | 1,650 | | Calories: | 1,205 | | Total Carb, % kcals: | 56 | | Total Carb, % kcals: | 60 | | Total Fat, % kcals: | 27 | | Total Fat, % kcals: | 25 | | *Sodium, mg: | 1,829 | | *Sodium, mg: | 1,335 | | SFA, % kcals: | 8 | | SFA, % kcals: | 7 | | Cholesterol, mg: | 82 | | Cholesterol, mg: | 44 | | Protein, % kcals: | 19 | | Protein, % kcals: | 18 | 1,600: 100% RDA met for all nutrients except: Vit E 92%, Vit B3 97%, Vit B6 67%, Magnesium 98%, Iron 73%, Zinc 68%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Vit B1 92%, Vit B3 69%, Vit B6 59%, Iron 54%, Zinc 46%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
Last updated February 25, 2006
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