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| NHLBI Obesity Education Initiative |
Traditional American Cuisine-1200 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 | (1 Bread/Starch) |
| Jelly, regular, 2 tsp. | 30 | 0 | 0 | (1/2 Fruit) |
| Cereal, shredded wheat, 1/2 cup | 104 | 1 | 4 | (1 Bread/Starch) |
| Milk, 1%, 1 cup | 102 | 3 | 23 | (1 Milk) |
| Orange juic,e 3/4 cup | 78 | 0 | 0 | (1 1/2 Fruit) |
| Coffee, regular, 1 cup | 5 | 0 | 0 | (Free) |
| Breakfast Total | 389 | 5.2 | 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) |
| Lettuce, 1 Leaf | 1 | 0 | 0 | |
| Tomato, 3 med slices | 10 | 0 | 0 | (1 Vegetable) |
| Mayonnaise, low-calorie, 1 tsps. | 15 | 1.7 | 9.6 | (1/3 Fat) |
| Apple, 1 med. | 80 | 0 | 0 | (1 Fruit) |
| Water, 1 cup | 0 | 0 | 0 | (Free) |
| Lunch Total | 305 | 5.6 | 16 | |
| Dinner | ||||
| Salmon. 2 oz edible | 103 | 5 | 40 | (2 Lean Protein) |
| Vegetable oil, 1 1/2 tsps | 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, 1/2 cup | 35 | 2 | 0 | (1 Vegetable) |
| White dinner roll, 1 sm | 70 | 2 | 26 | (1 Bread/Starch) |
| Iced tea, unsweetened, 1 cup | 0 | 0 | 0 | (Free) |
| Water, 2 cups | 0 | 0 | 0 | (Free) |
| Dinner total | 454 | 20 | 39 | |
| Snack | ||||
| Popcorn, 2 1/2 cups | 69 | 0 | 0 | (1 Bread/Starch) |
| Margarine, 3/4 tsp | 30 | 3 | 100 | (3/4 Fat) |
| Total | 1247 | 34-36 | 24-26 |
| Calories: | 1,247 | SFA, % kcals: | 7 | |
| Total Carb, % kcals: | 58 | Cholesterol, mg: | 96 | |
| Total Fat, % kcals: | 26 | Protein, % kcals: | 19 | |
| *Sodium, mg: | 1,043 |
Note: Calories have been rounded
1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
