| National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Lacto-Ovo Vegetarian Cuisine
Use the exchange list to give yourself more choices.
| 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 tbsp | 1 tbsp |
| Light Margarine | 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 tbsp | 2 tbsp |
| Onion | 2 tbsp | 2 tbsp |
| Mozzarella cheese, made from part-skim milk, low-sodium | 1 1/2 oz | 1 oz |
| Vegetable oil | 1 tbsp | 1/2 tbsp |
| Brown rice, seasoned with | 1/2 cup | 1/2 cup |
| light margarine | 1/2 tsp | 1/2 tsp |
| Carrots, seasoned with | 1/2 cup | 1/2 cup |
| light margarine | 1/2 tsp | 1/2 tsp |
| Whole-wheat bread | 1 slice | 1 slice |
| Light margarine | 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 |
