Sample Menus Asian

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 Asian

Weight Management
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Sample Reduced-Calorie Menus
Sample Menus Asian
Sample Menus Asian
htmRECIPESsampleMenusAsian
Sample Asian menus
225085
InteliHealth
2012-08-07
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National Heart, Lung, and Blood Institute
2015-08-07

NHLBI

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.

 

24120,
calcium,cholesterol,iron,obesity,sodium,zinc
24120
dmtContent
Last updated August 07, 2012


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