|
Use the exchange list to give
yourself more choice.
| Breakfast |
1,600
Calories |
1,200
Calories |
| Orange |
1
medium |
1
medium |
| Pancakes, made with 1% milk, low fat and egg whites |
(3) 4"
circles |
(2) 4"
circles |
| Pancake
Syrup |
2
T |
1
T |
| Margarine, diet |
1 1/2
tsp |
1 1/2
tsp |
| Milk 1%,
low fat |
1
cup |
1/2
cup |
| Coffee |
1
cup |
1
cup |
| Milk 1%, low fat |
1
oz |
1
oz |
|
| Lunch |
|
|
| Vegetable Soup, low-sodium, canned, |
1
cup |
1/2
cup |
| Bagel |
1
medium |
1/2
medium |
| Processed American Cheese, low-fat and low-sodium |
3/4
oz |
|
| Spinach
Salad |
|
|
| Spinach |
1
cup |
1
cup |
| Mushrooms |
1/8
cup |
1/8
cup |
| Salad dressing, regular calorie |
2
tsp |
2
tsp |
| Apple |
1
medium |
1
medium |
| Iced
Tea, unsweetened |
1
cup |
1
cup |
|
| Dinner |
|
|
| Omelette |
|
|
| Egg Whites |
4 large
eggs |
4 large
eggs |
| Green Pepper |
2
T |
2
T |
| Onion
|
2
T |
2
T |
| Mozzarella Cheese, made from part-skim milk,
low-sodium |
1 1/2
oz |
1
oz |
| Vegetable Oil |
1
T |
1/2
T |
| Brown
Rice, seasoned with |
1/2
cup |
1/2
cup |
| margarine, diet |
1/2
tsp |
1/2
tsp |
| Carrots,
seasoned with
|
1/2
cup |
1/2
cup |
| margarine, diet |
1/2
tsp |
1/2
tsp |
| Whole
Wheat Bread |
1
slice |
1
slice |
| Margarine, diet |
1
tsp |
1
tsp |
| Fig Bar
Cookie |
1
bar |
1
bar |
| Tea |
1
cup |
1
cup |
| Honey |
1
tsp |
1
tsp |
|
| Snack |
|
|
| Milk 1%,
low fat |
3/4
cup |
3/4
cup |
|
| Calories: |
1,650 |
|
Calories: |
1,205 |
| Total Carb, % kcals: |
56 |
|
Total Carb, % kcals: |
60 |
| Total Fat, % kcals: |
27 |
|
Total Fat, % kcals: |
25 |
| *Sodium, mg: |
1,829 |
|
*Sodium, mg: |
1,335 |
| SFA, % kcals: |
8 |
|
SFA, % kcals: |
7 |
| Cholesterol, mg: |
82 |
|
Cholesterol, mg: |
44 |
| Protein, % kcals: |
19 |
|
Protein, % kcals: |
18 |
1,600: 100% RDA met for all nutrients except: Vit E
92%, Vit B3 97%, Vit B6 67%, Magnesium 98%, Iron 73%,
Zinc 68%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Vit
B1 92%, Vit B3 69%, Vit B6 59%, Iron 54%, Zinc 46%
*
No salt added in recipe preparation or as seasoning. Consume at least 32 oz.
water.
|
