| 
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.
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