| National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Traditional American Cuisine-1600 Calories
Use the exchange list to give yourself more choices.
| 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 | 102 | 3 | 23 | (1 Bread/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 | .03 | 23 | (1/2 Milk) |
| Breakfast Total | 505 | 6.5 | 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 | (1 Lean Protein) |
| Lettuce, 1 leaf | 1 | 0 | 0 | |
| Tomato, 3 med slices | 10 | 0 | 0 | (1 Vegetable) |
| Mayonnaise, low-calorie, 2 tsps. | 30 | 3.3 | 99 | (2/3 Fat) |
| Apple, 1 med. | 80 | 0 | 0 | (1 Fruit) |
| Water, 1 cup | 0 | 0 | 0 | (Free) |
| Lunch Total | 366 | 9 | 22 | |
| Dinner | ||||
| Salmon, 3 oz edible | 155 | 7 | 40 | (3 Lean Protein) |
| Vegetable oil, 1 1/2 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 | 52 | 2 | 4 | (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 | 80 | 3 | 33 | (1 Bread/Starch) |
| Ice Milk, 1/2 cup | 92 | 3 | 28 | (1/2 Fat) |
| Iced Tea, unsweetened, 1 cup | 0 | 0 | 0 | (Free) |
| Water, 2 cups | 0 | 0 | 0 | (Free) |
| Dinner total | 625 | 28 | 38 | |
| Snack | ||||
| Popcorn, 2 1/2 cups | 69 | 0 | 0 | (1 Bread/Starch) |
| Margarine, 1 1/2 tsp | 28 | 6.5 | 100 | (1 1/2 Fat) |
| Grand Total | 1613 | 50 | 28 |
| 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%
*No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
