| National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Southern Cuisine
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| Breakfast | 1,600 Calories | 1,200 Calories |
| Oatmeal, prepared with 1% milk, low fat | 1/2 cup | 1/2 cup |
| Milk 1%, low fat | 1/2 cup | 1/2 cup |
| English muffin | 1 medium | -- |
| Cream cheese, light, 18% fat | 1 tbsp | -- |
| Orange juice | 3/4 cup | 1/2 cup |
| Coffee | 1 cup | 1 cup |
| Milk 1%, low fat | 1 oz | 1 oz |
| Lunch | ||
| Baked chicken, without skin | 2 oz | 2 oz |
| Vegetable oil | 1 tsp | 1/2 tsp |
| Salad: | ||
| Lettuce | 1/2 cup | 1/2 cup |
| Tomato | 1/2 cup | 1/2 cup |
| Cucumber | 1/2 cup | 1/2 cup |
| Oil and vinegar cressing | 2 tsp | 1 tsp |
| Brown rice, seasoned with light margarine | 1/3 cup | 1/3 cup |
| Baking powder biscuit, prepared with vegetable oil | 1 small | 1/2 small |
| Margarine | 1/2 tsp | 1/2 tsp |
| Water | 1 cup | 1 cup |
| Dinner | ||
| Lean roast beef | 3 oz | 2 oz |
| Onion | 1/4 cup | 1/4 cup |
| Beef gravy, water-based | 1 tbsp | 1 tbsp |
| Turnip greens, seasoned with | 1/2 cup | 1/2 cup |
| light margarine | 1/2 tsp | 1/4 tsp |
| Sweet potato, baked | 1 small | 1 small |
| Light margarine | 1/2 tsp | 1/4 tsp |
| Ground cinnamon | 1 tsp | 1 tsp |
| Brown Sugar | 1 tsp | 1 tsp |
| Cornbread prepared with light margarine | 1/2 medium slice | 1/2 medium slice |
| Honeydew melon | 1/4 medium | 1/8 medium |
| Iced tea, sweetened with sugar | 1 cup | 1 cup |
| Snack | ||
| Saltine crackers, unsalted tops | 4 crackers | 4 crackers |
| Mozzarella cheese, part-skim, low-sodium | 1 oz | 1 oz |
| Calories: | 1,653 | Calories: | 1,225 | |
| Total Carb, % kcals: | 53 | Total Carb, % kcals: | 50 | |
| Total Fat, % kcals: | 28 | Total Fat, % kcals: | 31 | |
| *Sodium, mg: | 1,231 | *Sodium, mg: | 867 | |
| SFA, % kcals: | 8 | SFA, % kcals: | 9 | |
| Cholesterol, mg: | 172 | Cholesterol, mg: | 142 | |
| Protein, % kcals: | 20 | Protein, % kcals: | 21 |
1,600: 100% RDA met for all nutrients except: Vit E 97%, Magnesium 98%, Iron 78%, Zinc 90%
1,200: 100% RDA met for all nutrients except: Vit E 82%, Vit B1 & B2 95%, Vit B3 99%, Vit B6 88%, Magnesium 83%, Iron 56%, Zinc 70%
*No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
