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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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Weight Management
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Sample Reduced-Calorie Menus
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htmRECIPESsampleMenus1200
Sample 1200 Calorie menus
225082
InteliHealth
2012-08-06
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National Heart, Lung, and Blood Institute
2015-09-06

NHLBI

 
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.

 

24120,
obesity
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dmtContent
Last updated August 06, 2012


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