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Sample Menus Southern
Weight Management
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Sample Reduced-Calorie Menus
Sample Menus Southern
Sample Menus Southern
htmRECIPESsampleMenusSouthern
Sample Southern menus
225086
InteliHealth
2012-08-06
t
National Heart, Lung, and Blood Institute
2015-08-06
 |
National Heart, Lung, and Blood Institute |
| NHLBI Obesity Education Initiative |
Southern Cuisine
Use the exchange list to give yourself more choices.
| Breakfast |
1,600 Calories |
1,200 Calories |
| Oatmeal, prepared with 1% milk, low fat |
1/2 cup |
1/2 cup |
| Milk 1%, low fat |
1/2 cup |
1/2 cup |
| English muffin |
1 medium |
-- |
| Cream cheese, light, 18% fat |
1 tbsp |
-- |
| Orange juice |
3/4 cup |
1/2 cup |
| Coffee |
1 cup |
1 cup |
| Milk 1%, low fat |
1 oz |
1 oz |
| |
|
|
| Lunch |
|
|
| Baked chicken, without skin |
2 oz |
2 oz |
| Vegetable oil |
1 tsp |
1/2 tsp |
| Salad: |
|
|
| Lettuce |
1/2 cup |
1/2 cup |
| Tomato |
1/2 cup |
1/2 cup |
| Cucumber |
1/2 cup |
1/2 cup |
| Oil and vinegar cressing |
2 tsp |
1 tsp |
| Brown rice, seasoned with light margarine |
1/3 cup |
1/3 cup |
| Baking powder biscuit, prepared with vegetable oil |
1 small |
1/2 small |
| Margarine |
1/2 tsp |
1/2 tsp |
| Water |
1 cup |
1 cup |
| |
|
|
| Dinner |
|
|
| Lean roast beef |
3 oz |
2 oz |
| Onion |
1/4 cup |
1/4 cup |
| Beef gravy, water-based |
1 tbsp |
1 tbsp |
| Turnip greens, seasoned with |
1/2 cup |
1/2 cup |
| light margarine |
1/2 tsp |
1/4 tsp |
| Sweet potato, baked |
1 small |
1 small |
| Light margarine |
1/2 tsp |
1/4 tsp |
| Ground cinnamon |
1 tsp |
1 tsp |
| Brown Sugar |
1 tsp |
1 tsp |
| Cornbread prepared with light margarine |
1/2 medium slice |
1/2 medium slice |
| Honeydew melon |
1/4 medium |
1/8 medium |
| Iced tea, sweetened with sugar |
1 cup |
1 cup |
| |
|
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| Snack |
|
|
| Saltine crackers, unsalted tops |
4 crackers |
4 crackers |
| Mozzarella cheese, part-skim, low-sodium |
1 oz |
1 oz |
| Calories: |
1,653 |
|
Calories: |
1,225 |
| Total Carb, % kcals: |
53 |
|
Total Carb, % kcals: |
50 |
| Total Fat, % kcals: |
28 |
|
Total Fat, % kcals: |
31 |
| *Sodium, mg: |
1,231 |
|
*Sodium, mg: |
867 |
| SFA, % kcals: |
8 |
|
SFA, % kcals: |
9 |
| Cholesterol, mg: |
172 |
|
Cholesterol, mg: |
142 |
| Protein, % kcals: |
20 |
|
Protein, % kcals: |
21 |
1,600: 100% RDA met for all nutrients except: Vit E 97%, Magnesium 98%, Iron 78%, Zinc 90%
1,200: 100% RDA met for all nutrients except: Vit E 82%, Vit B1 & B2 95%, Vit B3 99%, Vit B6 88%, Magnesium 83%, Iron 56%, Zinc 70%
*No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
24120,
cholesterol,iron,magnesium,obesity,sodium,zinc
24120
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Last updated August 06, 2012
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