Mexican-American Cuisine

Use the exchange lists to give yourself more choices.

Breakfast	1,600 Calories	1,200 Calories
Cantaloupe	1 C	½ C
Farina, prepared with 1% milk, low-fat	½ C	½ C
White bread	1 slice	1 slice
Margarine	1 tsp	1 tsp
Jelly	1 tsp	1 tsp
Orange juice	1½ C	¾ C
Milk, 1%, low-fat	½ C	½ C

Lunch	1,600 Calories	1,200 Calories
Beef enchilada
Tortilla, corn	2 tortillas	2 tortillas
Lean roast beef	2½ oz	2 oz
Vegetable oil	²⁄₃ tsp	²⁄₃ tsp
Onion	1 Tbsp	1 Tbsp
Tomato	4 Tbsp	4 Tbsp
Lettuce	½ C	½ C
Chili peppers	2 tsp	2 tsp
Refried beans, prepared with vegetable oil	¼ C	¼ C
Carrots	5 sticks	5 sticks
Celery	6 sticks	6 sticks
Milk, 1%, low-fat	½ C	—

Dinner	1,600 Calories	1,200 Calories
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	½ oz
Guacamole	2 Tbsp	1 Tbsp
Salsa	1 Tbsp	1 Tbsp
Corn, seasoned with margarine	½ C	½ C
Spanish rice without meat, seasoned with margarine	½ C	½ C
Banana	1 large	½ large
Coffee	1 C	1 C
Milk, 1%, low-fat	1 oz	1 oz

1,600 Calories

Calories: 1,638
Total Carb, % kcals:	56
Total Fat, % kcals:	27
Sodium,* mg:	1,616
SFA, % kcals:	9
Cholesterol, mg:	143
Protein, % kcals:	20

1,200 Calories

Calories: 1,239
Total Carb, % kcals:	58
Total Fat, % kcals:	26
Sodium,* mg:	1,364
SFA, % kcals:	8
Cholesterol, mg:	91
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.

Healthy Weight Tip

Mexican-American and other Latino recipes often use tasty spices like cilantro, cumin, and chili powder. You can find these ingredients in most grocery stores. Look in the ethnic, spice, or health food section of the store.

Looking for other Mexican-American and Latino recipes?

Check out Delicious Heart Healthy Latino Recipes. It includes heart healthy food substitutions, food safety tips, a glossary of international terms for Latino cuisine, and nutrient analyses.