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Sample 1200 Calorie menus
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InteliHealth
2012-08-06
t
National Heart, Lung, and Blood Institute
2015-09-06
 |
|
| NHLBI Obesity Education Initiative |
Traditional American Cuisine-1200 Calories
Use the exchange list to give yourself more choice.
| 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 |
104 |
1 |
4 |
(1 Bread/Starch) |
| Milk, 1%, 1 cup |
102 |
3 |
23 |
(1 Milk) |
| Orange juic,e 3/4 cup |
78 |
0 |
0 |
(1 1/2 Fruit) |
| Coffee, regular, 1 cup |
5 |
0 |
0 |
(Free) |
| Breakfast Total |
389 |
5.2 |
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) |
| Lettuce, 1 Leaf |
1 |
0 |
0 |
|
| Tomato, 3 med slices |
10 |
0 |
0 |
(1 Vegetable) |
| Mayonnaise, low-calorie, 1 tsps. |
15 |
1.7 |
9.6 |
(1/3 Fat) |
| Apple, 1 med. |
80 |
0 |
0 |
(1 Fruit) |
| Water, 1 cup |
0 |
0 |
0 |
(Free) |
| Lunch Total |
305 |
5.6 |
16 |
|
| |
|
|
|
|
| Dinner |
|
|
|
|
| Salmon. 2 oz edible |
103 |
5 |
40 |
(2 Lean Protein) |
| Vegetable oil, 1 1/2 tsps |
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, 1/2 cup |
35 |
2 |
0 |
(1 Vegetable) |
| White dinner roll, 1 sm |
70 |
2 |
26 |
(1 Bread/Starch) |
| Iced tea, unsweetened, 1 cup |
0 |
0 |
0 |
(Free) |
| Water, 2 cups |
0 |
0 |
0 |
(Free) |
| Dinner total |
454 |
20 |
39 |
|
| |
|
|
|
|
| Snack |
|
|
|
|
| Popcorn, 2 1/2 cups |
69 |
0 |
0 |
(1 Bread/Starch) |
| Margarine, 3/4 tsp |
30 |
3 |
100 |
(3/4 Fat) |
| |
|
|
|
|
| Total |
1247 |
34-36 |
24-26 |
|
| Calories: |
1,247 |
|
SFA, % kcals: |
7 |
| Total Carb, % kcals: |
58 |
|
Cholesterol, mg: |
96 |
| Total Fat, % kcals: |
26 |
|
Protein, % kcals: |
19 |
| *Sodium, mg: |
1,043 |
|
|
|
Note: Calories have been rounded
1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
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Last updated August 06, 2012
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