Sample Menus American Cuisine 1600

Chrome 2001
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Aetna Intelihealth InteliHealth Aetna Intelihealth Aetna Intelihealth
 
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Harvard Medical School
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Chrome 2001
Chrome 2001
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Sample Menus American Cuisine 1600

Weight Management
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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

NHLBI

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.

 

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obesity
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Last updated August 06, 2012


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