Sample Menus Mexican-American

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Sample Menus Mexican-American

Weight Management
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Sample Reduced-Calorie Menus
Sample Menus Mexican-American
Sample Menus Mexican-American
htmRECIPESsampleMenusMexican
Sample Mexican-American menus
225087
InteliHealth
2012-08-06
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National Heart, Lung, and Blood Institute
2015-08-06

NHLBI

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

Mexican-American Cuisine

Use the exchange list to give yourself more choices.

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.

 

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cholesterol,obesity,sodium
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Last updated August 06, 2012


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