Weight Management
14220
Sample Reduced-Calorie Menus
Sample Menus Mexican-American
Sample Menus Mexican-American
htmRECIPESsampleMenusMexican
Sample Mexican-American menus
225087
InteliHealth
2012-08-06
t
National Heart, Lung, and Blood Institute
2015-08-06
 |
National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Mexican-American Cuisine
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| Breakfast |
1,600 Calories |
1,200 Calories |
| Cantaloupe |
1 cup |
1/2 cup |
| Farina, prepared with 1% milk, low fat |
1/2 cup |
1/2 cup |
| White bread |
1 slice |
1 slice |
| Margarine |
1 tsp |
1 tsp |
| Jelly |
1 tsp |
1 tsp |
| Orange juice |
1 1/2 cup |
3/4 cup |
| Milk 1%, low fat |
1/2 cup |
1/2 cup |
| |
|
|
| Lunch |
|
|
| Beef enchilada |
|
|
| Tortilla, corn |
2 tortillas |
2 tortillas |
| Lean roast beef |
2 1/2 oz |
2 oz |
| Vegetable Oil |
2/3 tsp |
2/3 tsp |
| Onion |
1 tbsp |
1 tbsp |
| Tomato |
4 tbsp |
4 tbsp |
| Lettuce |
1/2 cup |
1/2 cup |
| Chili peppers |
2 tsp |
2 tsp |
| Refried beans, prepared with vegetable oil |
1/4 cup |
1/4 cup |
| Carrots |
5 sticks |
5 sticks |
| Celery |
6 sticks |
6 sticks |
| Milk 1%, low fat |
1/2 cup |
— |
| |
|
|
| Dinner |
|
|
| Chicken taco |
|
|
| Tortilla, corn |
1 tortilla |
1 tortilla |
| Chicken breast, without skin |
2 oz |
1 oz |
| Vegetable oil |
2/3 tsp |
2/3 tsp |
| Cheddar cheese, low-fat and low-sodium |
1 oz |
1/2 oz |
| Guacamole |
2 tbsp |
1 tbsp |
| Salsa |
1 tbsp |
1 tbsp |
| Corn, seasoned with margarine |
1/2 cup |
1/2 cup |
| Spanish rice without meat, seasoned with margarine |
1/2 cup |
1/2 cup |
| Banana |
1 large |
1/2 large |
| Coffee |
1 cup |
1 cup |
| Milk 1%, low fat |
1 oz |
1 oz |
| Calories: |
1,638 |
|
Calories: |
1,239 |
| Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
58 |
| Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
26 |
| *Sodium, mg: |
1,616 |
|
*Sodium, mg: |
1,364 |
| SFA, % kcals: |
9 |
|
SFA, % kcals: |
8 |
| Cholesterol, mg: |
143 |
|
Cholesterol, mg: |
91 |
| Protein, % kcals: |
20 |
|
Protein, % kcals: |
19 |
1,600: 100% RDA met for all nutrients except: Vit E 97%, Zinc 84%
1,200: 100% RDA met for all nutrients except: Vit E 71%, Vit B1 & B3 91%, Vit B2 and Iron 90%, Calcium 92%, Magnesium 95%, Zinc 64%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
24120,
cholesterol,obesity,sodium
24120
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