Sample Menus Southern

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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
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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

Southern Cuisine

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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
     
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.

 

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cholesterol,iron,magnesium,obesity,sodium,zinc
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Last updated August 06, 2012


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