|
|
Use the exchange list to
give yourself more choice.
|
Energy
(Kcal) |
Fat
(GM) |
%FAT |
Exchange for:
|
| Breakfast |
|
|
|
|
| Whole Wheat Bread, 1 med.
Slice |
70 |
1.2 |
15 |
(1Bread/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 Juice 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 |
96 |
(1/3 Fat) |
| Apple, 1 med. |
80 |
0 |
0 |
(1 Fruit) |
| Water, 1 cup |
0 |
0 |
0 |
(Free) |
| Lunch Total
|
305 |
56 |
16 |
|
|
| Dinner |
|
|
|
|
| Salmon. 2 oz edible
|
103 |
5 |
40 |
(2 Lean Protein) |
| Vegetable oil, 11/2
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 |
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.
|
|
Use the exchange list to give yourself more
choice.
|
Energy
(Kcal) |
Fat
(GM) |
%FAT |
Exchange for:
|
| Breakfast |
|
|
|
|
| Whole Wheat Bread, 1 med.
Slice |
70 |
1.2 |
15.4 |
(1Bread/Starch) |
| Jelly, regular, 2 tsp.
|
30 |
0 |
0 |
(1/2 Fruit) |
| Cereal, Shredded Wheat, 1
cup |
207 |
2 |
8 |
(2 Bread/Starch) |
| Milk, 1%, 1 cup |
102 |
3 |
23 |
(1 Milk) |
| Orange Juice , 3/4 cup
|
78 |
0 |
0 |
(1 1/2 Fruit) |
| Coffee, Regular, 1 cup
|
5 |
0 |
0 |
(Free) |
| Milk, 1%, 1 oz |
13 |
0.3 |
23 |
(1/8 Milk) |
| Breakfast Total
|
505 |
6.5 |
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) |
| American Cheese, low-fat and
low-sodium, 1 slice (3/4 oz) |
46 |
1.8 |
36 |
(1Lean Protein) |
| Lettuce, 1 . Leaf |
1 |
0 |
0 |
|
| Tomato, 3 med slices
|
10 |
0 |
0 |
(1 Vegetable) |
| Mayonnaise, low-calorie, 2
tsps. |
30 |
3.3 |
99 |
(2/3 Fat) |
| Apple, 1 med. |
80 |
0 |
0 |
(1 Fruit) |
| Water, 1 cup |
0 |
0 |
0 |
(Free) |
| Lunch Total
|
366 |
9 |
22 |
|
|
| Dinner |
|
|
|
|
| Salmon, 3 oz edible
|
155 |
7 |
40 |
(3 Lean Protein) |
| Vegetable oil, 1.5 tsp
|
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 with
margarine, 1/2 cup |
52 |
2 |
4 |
(1 Vegetable) (1/2 Fat)
|
| White Dinner Roll, 1
med |
80 |
3 |
33 |
(1 Bread/Starch) |
| Ice Milk, 1/2 cup |
92 |
3 |
28 |
(1 Bread/Starch) (1/2
Fat) |
| Iced Tea, unsweetened, 1
cup |
0 |
0 |
0 |
(Free) |
| Water, 2 cups |
0 |
0 |
0 |
(Free) |
| Dinner total
|
625 |
28 |
38 |
|
|
| Snack |
|
|
|
|
| Popcorn, 2 1/2 cups
|
69 |
0 |
0 |
(1 Bread/Starch) |
| Margarine, 1 1/2 tsp
|
58 |
6.5 |
100 |
(1 1/2 Fat) |
|
| Total |
1613 |
50 |
28 |
|
|
| Calories: |
1,613 |
|
SFA, % kcals: |
8 |
| Total Carb, % kcals: |
55 |
|
Cholesterol, mg: |
142 |
| Total Fat, % kcals: |
29 |
|
Protein, % kcals: |
19 |
| *Sodium, mg: |
1,341 |
|
|
|
Note: Calories have been rounded
1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron
73%, Zinc 91%
A 5'4", 175lb woman and a 5'8", 200lb man (both with a BMI of 30)
would have energy expenditures of approximately 2,500 calorie and 3,000
calories/day respectfully (15 calories per pound). However, the underreporting
of caloric intake has been estimated to be in the range of 400 to 900 calories
per day. Thus, a 1600-calorie per day diet should yield a deficit of about 500
to 1000 calories per day, or 1 to 2 pounds per week weight loss. If the you
lose 4 lbs in 1 month, you are losing about 500 calories per day or 1 lb per
week. Both total amount of weight lost as well as weight maintenance may be
improved by increasing the number of minutes of activities of daily living,
chores and exercise.
|
|
Use the exchange list to give yourself more
choice.
| Breakfast |
1,600 Calories
|
1,200 Calories
|
| Banana |
1 small |
1 small |
| Whole Wheat Bread |
2 slices |
1 slice |
| Margarine |
1 tsp |
1 tsp |
| Orange Juice |
3/4 cup |
3/4 cup |
| Milk 1%, low fat |
3/4 cup |
3/4 cup |
|
| Lunch |
|
|
| Beef Noodle Soup, canned,
low-sodium |
1/2 cup |
1/2 cup |
| Chinese Noodle and Beef
Salad |
|
|
| Beef
Roast |
3 oz |
2 oz |
| Peanut
Oil |
1 1/2 tsp |
1 tsp |
| Soy Sauce,
low-sodium |
1 tsp |
1 tsp |
| Carrots |
1/2 cup |
1/2 cup |
| Zucchini |
1/2 cup |
1/2 cup |
| Onion
|
1/4 cup |
1/4 cup |
| Chinese
Noodles, soft-type |
1/4 cup |
1/4 cup |
| Apple |
1 medium |
1 medium |
| Tea, unsweetened |
1 cup |
1 cup |
|
| Dinner |
|
|
| Pork Stir-fry with
Vegetables |
|
|
| Pork
Cutlet |
2 oz |
2 oz |
| Peanut
Oil |
1 tsp |
1 tsp |
| Soy Sauce,
low-sodium |
1 tsp |
1 tsp |
| Broccoli |
1/2 cup |
1/2 cup |
| Carrots |
1 cup |
1/2 cup |
| Mushrooms |
1/4 cup |
1/2 cup |
| Steamed White Rice |
1 cup |
1/2 cup |
| Tea, unsweetened |
1 cup |
1 cup |
|
| Snack |
|
|
| Almond Cookies |
2 cookies |
— |
| Milk 1%, low fat |
3/4 cup |
3/4 cup |
|
| Calories: |
1,609 |
|
Calories: |
1,220 |
| Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
55 |
| Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
27 |
| *Sodium, mg: |
1,296 |
|
*Sodium, mg: |
1,043 |
| SFA, % kcals: |
8 |
|
SFA, % kcals: |
8 |
| Cholesterol, mg: |
148 |
|
Cholesterol, mg: |
117 |
| Protein, % kcals: |
20 |
|
Protein, % kcals: |
21 |
1,600: 100% RDA met for all nutrients except : Zinc 95%, Iron
87%, Calcium 93%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Calcium 84%, Magnesium
98%, Iron 66%, Zinc 77%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz.
water.
|
|
Use the exchange list to give yourself more
choice.
| 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 T |
1 T |
| Tomato |
4 T |
4 T |
| 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 T |
1 T |
| Salsa
|
1 T |
1 T |
| 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.
|
|
Use the exchange list to give yourself more
choice.
| 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 T |
— |
| 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
Dressing |
2 tsp |
1 tsp |
| White Rice, seasoned with
margarine, diet |
1/2 tsp |
1/2 tsp |
| Baking Powder Biscuit,
prepared with vegetable oil |
1 small |
1/2 small |
| Margarine |
1 tsp |
1 tsp |
| Water |
|
|
|
|
