| National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Asian-American Cuisine
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| Breakfast | 1,600 Calories | 1,200 Calories |
| Banana | 1 small | 1 small |
| Whole-wheat bread | 2 slices | 1 slice |
| Margarine | 1 tsp | 1 tsp |
| Orange juice | 3/4 cup | 3/4 cup |
| Milk 1%, low fat | 3/4 cup | 3/4 cup |
| Lunch | ||
| Beef noodle soup, canned, low-sodium | 1/2 cup | 1/2 cup |
| Chinese noodle and beef salad | ||
| Beef Roast | 3 oz | 2 oz |
| Peanut Oil | 1 1/2 tsp | 1 tsp |
| Soy Sauce, low-sodium | 1 tsp | 1 tsp |
| Carrots | 1/2 cup | 1/2 cup |
| Zucchini | 1/2 cup | 1/2 cup |
| Onion | 1/4 cup | 1/4 cup |
| Chinese noodles, soft-type | 1/4 cup | 1/4 cup |
| Apple | 1 medium | 1 medium |
| Tea, unsweetened | 1 cup | 1 cup |
| Dinner | ||
| Pork stir-fry with vegetables | ||
| Pork Cutlet | 2 oz | 2 oz |
| Peanut Oil | 1 tsp | 1 tsp |
| Soy sauce, low-sodium | 1 tsp | 1 tsp |
| Broccoli | 1/2 cup | 1/2 cup |
| Carrots | 1 cup | 1/2 cup |
| Mushrooms | 1/4 cup | 1/2 cup |
| Steamed white rice | 1 cup | 1/2 cup |
| Tea, unsweetened | 1 cup | 1 cup |
| Snack | ||
| Almond cookies | 2 cookies | ? |
| Milk 1%, low fat | 3/4 cup | 3/4 cup |
| Calories: | 1,609 | Calories: | 1,220 | |
| Total Carb, % kcals: | 56 | Total Carb, % kcals: | 55 | |
| Total Fat, % kcals: | 27 | Total Fat, % kcals: | 27 | |
| *Sodium, mg: | 1,296 | *Sodium, mg: | 1,043 | |
| SFA, % kcals: | 8 | SFA, % kcals: | 8 | |
| Cholesterol, mg: | 148 | Cholesterol, mg: | 117 | |
| Protein, % kcals: | 20 | Protein, % kcals: | 21 |
1,600: 100% RDA met for all nutrients except : Zinc 95%, Iron 87%, Calcium 93%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Calcium 84%, Magnesium 98%, Iron 66%, Zinc 77%
*No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
