|
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.
|
