Sample Menus Asian

•	Nutrition
•	Fitness
•	Workplace Health
•	Weight Management

•	Men's Health
•	Children's Health
•	Women's Health
•	Seniors' Health
•	More

•	Diseases and Conditions
•	Drug Resource Center
•	Medical Dictionary

•	Addiction
•	Allergy
•	Alzheimer's Disease
•	Anemia
•	Arthritis
•	Asthma
•	Breast Cancer
•	Cancer
•	Cholesterol
•	Chronic Obstructive Pulmonary Disease
•	Chronic Pain
•	Dementia
•	Depression
•	Diabetes
•	Digestive
•	Digestive-Tract Cancer
•	Ear, Nose And Throat Disorders
•	Epilepsy
•	Eyes
•	Glaucoma
•	Feet
•	Hair Loss
•	Headache
•	Heart and Circulatory
•	High Blood Pressure
•	HIV/AIDS
•	Impotence
•	Infertility
•	Kidney Disease
•	Low Back Pain
•	Lyme Disease
•	Memory Loss
•	Mental Health
•	Multiple Sclerosis
•	Osteoarthritis
•	Pregnancy
•	Prostate Cancer
•	Rheumatoid Arthritis
•	Sexual And Reproductive Health
•	Sexually Transmitted Diseases
•	Skin Cancer
•	Sleep
•	Stroke
•	Stress
•	Weight Management

Sample Menus Asian

	National Heart, Lung, and Blood Institute
	NHLBI Obesity Education Initiative

Asian-American Cuisine

Use the exchange list to give yourself more choices.

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.

Last updated August 07, 2012

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