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Sample Menus American Cuisine 1600
Weight Management
14220
Sample Reduced-Calorie Menus
Sample Menus American Cuisine 1600
Sample Menus American Cuisine 1600
htmRECIPESsampleMenus1600
Sample American Cuisine 1600 Calorie menus
225084
InteliHealth
2012-08-06
t
National Heart, Lung, and Blood Institute
2012-08-06
 |
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.
24120,
obesity
24120
dmtContent
Last updated August 06, 2012
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