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NHLBI Obesity Education Initiative Expert Panel on the Identification, Evaluation, and Treatment of Obesity in Adults (US). Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. Bethesda (MD): National Heart, Lung, and Blood Institute; 1998 Sep.

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Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report.

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VI.Practical Dietary Therapy Information

A.1. Shopping—What To Look For

  1. Low-Calorie Shopping List
  2. Low-Calorie, Lower-Fat Alternatives
  3. Fat-Free Versus Regular—Calorie Comparisons
  4. Good Sources of Calcium

A.2. Food Preparation—What To Do

  • Low-Calorie, Low-Fat Cooking/Serving Methods

A.3. Dining Out—How To Choose

  1. General Tips for Healthy Dining Out
  2. Tips for Healthy Multicultural Dining Out

A.4. Sample Reduced-Calorie Menus

  1. Traditional American Cuisine—Reduced Calorie
  2. Asian-American Cuisine—Reduced Calorie
  3. Southern Cuisine—Reduced Calorie
  4. Mexican-American Cuisine—Reduced Calorie
  5. Lacto-Ovo Vegetarian Cuisine—Reduced Calorie

VI.A.1. Shopping—What To Look For

Figure VI.A.1. Low-Calorie Shopping List.
Figure VI.A.1. Low-Calorie Shopping List.
Figure VI.A.1. Low-Calorie Shopping List.
Figure VI.A.1. Low-Calorie Shopping List.
Figure VI.A.1. Low-Calorie Shopping List.

Figure VI.A.1Low-Calorie Shopping List

Low-Calorie Shopping List

We live in a fast-moving world. To reduce the time you spend in the kitchen you can improve your organization by using a shopping list and keeping a well-stocked kitchen. Shop for quick low-fat food items, and fill your kitchen cupboards with a supply of low-calorie basics.

Read labels as you shop. Pay attention to the serving size and the servings per container. All labels list total calories in a serving size of the products. Compare the total calories in the product you choose with others like it; choose the one that is lowest in calories. Below is a label that identifies important information.

Image app1fu6.jpg

VI.A.1.b. Low-Calorie, Lower-Fat Alternatives

These low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few if any vitamins and minerals.

This guide is not meant to be an exhaustive list. We stress reading labels to find out just how many calories are in the specific products you decide to buy.

Figure VI.A.1.b. Food Comparison.
Figure VI.A.1.b. Food Comparison.
Figure VI.A.1.b. Food Comparison.

Figure VI.A.1.bFood Comparison

VI.A.1.c. Fat-Free Versus Regular—Calorie Comparison

A calorie is a calorie is a calorie…whether it comes from fat or carbohydrate. Anything eaten in excess can lead to weight gain. You can lose weight by eating less calories and by increasing your physical activity. Reducing the amount of fat and saturated fat that you eat is one easy way to limit your overall calorie intake. However, eating fat-free or reduced-fat foods isn't always the answer to weight loss. For example, if you eat twice as many fat-free cookies as regular cookies you may not have reduced your overall calorie intake. The following list of foods and their fat-free varieties will show you that just because a product is fat-free, it doesn't mean that it is “calorie-free.” And, calories do count!

Table VI.A.1.c

Fat-Free or Reduced FatRegular
CaloriesCalorie
Reduced-Fat Peanut Butter, 2 tablespoons190Regular Peanut Butter, 2 tablespoons190
Cookies:Cookies:
Reduced-Fat Chocolate Chip Cookie, 1 cookie128Regular Chocolate Chip Cookie, 1 cookie136
Fat-Free Fig Cookie, 1 cookie70Fig Cookie, 1 cookie50
Ice Cream:Ice Cream:
Premium Nonfat Frozen Yogurt ½ cup190Regular Ice Cream ½ cup180
Premium Reduced-Fat Ice Cream ½ cup190Regular Ice Cream ½ cup180
Fat-Free Caramel Topping, 2 tablespoons130Butterscotch Caramel Topping, 2 tablespoons130
Reduced-Fat Granola Cereal, ¼ cup110Granola Cereal, ¼ cup130
Reduced-Fat Croissant Roll, 1 roll110Regular Croissant Roll, 1 roll130
Baked Tortilla Chips, 1 ounce110Regular Tortilla Chips, 1 ounce130
Reduced-Fat Breakfast Bar, 1 bar140Breakfast Bar, 1 bar130

VI.A.1.d. Good Sources of Calcium

Calcium is not just for growing children. It is an important mineral that adults also need to keep their bones and teeth strong and their muscles functioning. Many people do not eat enough calcium everyday. The following is a list of good sources of calcium and tips on how to include more calcium in your diet everyday.

Table VI.A.1.d

SourceCalcium (milligrams)
Milk (1 cup)
Whole300
2% reduced-fat300
1%* low-fat300
Fat free*300
Yogurt* (1 cup)
Plain, low-fat415
Flavored, low-fat315
Plain, fat free315
Cheese (1 ounce)
Reduced-fat Cheddar*120
American175
Swiss Cheese270
Mozzarella, part-skim185
Cottage Cheese (½ cup)
2% reduced-fat75
Calcium fortified cottage cheese300
Ice Cream
Regular, ½ cup90
Low-fat, ½ cup100
Frozen Yogurt
Low-fat, ½ cup100
Beans, dried cooked, 1 cup90
Salmon, with bones, 3 ounces205
Tofu, processed with calcium sulfate, ½ cup435
Spinach, fresh cooked244
Turnip Greens, fresh cooked, 1 cup100
Kale, fresh cooked94
Broccoli, fresh cooked75
Waffle, 7" diameter180
Pancakes, (2) 4" diameter115
Pizza, with vegetables, ¼ 12" pie180
*

Low-fat and nonfat varieties of foods are still good sources of calcium.

Calcium Requirements

AgeWomenMen
19–241,200 mg1,200 mg
25–501,000 mg800 mg

Tips for Fitting in Calcium

  • Eat cereal with fat-free milk. Try adding fresh fruit.
  • Drink an extra glass of milk every day; try calcium-fortified milk.
  • Spread calcium-fortified cottage cheese* on crackers or bagel. Add fresh fruit.
  • Drink calcium-fortified orange juice.*
  • Blend a yogurt smoothie with low-fat or fat-free yogurt and milk, and fresh or frozen fruit.
  • Make instant pudding with low-fat or fat-free milk.
  • Choose frozen yogurt for dessert instead of cake or cookies.
  • Add a slice of low-fat or fat-free cheese to sandwiches.
  • Substitute calcium fortified tofu in stir-fries for chicken, shrimp, or beef.
  • Sauté greens (kale, bok choy, collard greens) in cooking spray and lemon juice and herbs.

VI.A.2. Food Preparation—What to Do

Low-Calorie, Low-Fat Cooking/ Serving Methods

Cooking low-calorie, low-fat dishes may not take a long time, but best intentions can be lost with the addition of butter or other added fats at the table. It is important to learn how certain ingredients can add unwanted calories and fat to low-fat dishes—making them no longer lower in calories and lower in fat! The following list provides examples of lower fat-cooking methods and tips on how to serve your low-fat dishes.

Low-Fat Cooking Methods

These cooking methods tend to be lower in fat:

  • Bake
  • Broil
  • Microwave
  • Roast—for vegetables and/or chicken without skin
  • Steam
  • Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil, or reduced sodium broth
  • Grill seafood, chicken or vegetables

How To Save Calories and Fat

Look at the following examples for how to save calories and fat when preparing and serving foods. You might be surprised at how easy it is!

  • Two tablespoons of butter on a baked potato can add an extra 200 calories and 22 grams of fat! However, ¼ cup salsa only adds 18 calories and no fat!
  • Two tablespoons of regular clear Italian salad dressing will add an extra 136 calories and 14 grams of fat. Reduced fat Italian dressing only adds 30 calories and 2 grams of fat!

Try These Low-Fat Flavorings—added during preparation or at the table

  • Herbs—oregano, basil, cilantro, thyme, parsley, sage, or rosemary
  • Spices—cinnamon, nutmeg, pepper, or paprika
  • Reduced-fat or fat-free salad dressing
  • Mustard
  • Catsup
  • Fat-free or reduced-fat mayonnaise
  • Fat-free or reduced-fat sour cream
  • Fat-free or reduced-fat yogurt
  • Reduced sodium soy sauce
  • Salsa
  • Lemon or lime juice
  • Vinegar
  • Horseradish
  • Fresh ginger
  • Sprinkle of butter flavor (not made with real butter)
  • Red pepper flakes
  • Sprinkle of parmesan cheese (stronger flavor than most cheese)
  • Sodium-free salt substitute
  • Jelly or fruit preserves on toast or bagels

VI.A.3. Dining Out—How to Choose

General Tips for Healthy Dining Out

Whether or not you're trying to lose weight, you can eat healthy when dining out or bringing in food, if you know how. The following tips will help you move toward healthier eating as you limit your calories, as well as fat, saturated fat, cholesterol, and sodium when eating out.

You Are the Customer -

  • Ask for what you want! Most restaurants will honor your requests.
  • Ask questions! Don't be intimidated by the menu - your server will be able to tell you how foods are prepared or suggest substitutions on the menu.
  • If you wish to reduce portion sizes - try ordering appetizers as your main meal.

General Tips: Limiting your calories and fat can be easy as long as you know what to order. Try asking these questions when you call ahead or before you order. Ask the restaurant “Do you or would you on request…”:

  • Serve margarine (rather than butter) with the meal?
  • Serve fat-free (skim) milk rather than whole milk or cream?
  • Use less oil when cooking?
  • Trim visible fat off poultry or meat?
  • Leave all butter, gravy, or sauces off a side dish or entree?
  • Serve salad dressing on the side?
  • Accommodate special requests if made in advance by telephone or in person?
  • Above all else, don't get discouraged. There are usually several healthy choices to choose from at most restaurants.

Reading the Menu -

  • Choose lower-calorie, low-fat cooking methods. Look for terms like steamed, in its own juice (au jus), garden fresh, broiled, baked, roasted, poached, tomato juice, dry boiled (in wine or lemon juice), and lightly sautéed or stir-fried.
  • Be aware of foods high in calories, fat, and saturated fat. Watch out for terms like butter sauce, fried, crispy, creamed, in cream or cheese sauce, au gratin, au fromage, escalloped, parmesan, hollandaise, bernaise, marinated (in oil), stewed, basted, sautéed, stir-fried, casserole, hash, prime, pot pie and pastry crust.

Specific Tips for Healthy Choices

Breakfast

  • Fresh fruit or small glass of citrus juice
  • Whole grain bread, bagel or English muffin with jelly or honey
  • Whole grain cereal with low-fat (1%) or fatfree milk
  • Oatmeal with fat-free milk topped with fruit
  • Omelet made with egg whites or egg substitute
  • Multigrain pancakes without butter on top
  • Nonfat yogurt (try adding cereal or fresh fruit)

Beverages

  • Water with lemon
  • Flavored sparkling water (noncaloric)
  • Juice spritzer (half fruit juice and half sparkling water)
  • Iced tea
  • Tomato juice (reduced sodium)

Bread

Most bread and breadsticks are low in calories and low in fat. The calories add up when you add butter, margarine, or olive oil to the bread. Also, eating a lot of bread in addition to your meal will fill you up with extra unwanted calories and not leave enough room for fruits and vegetables.

Appetizers

  • Steamed seafood
  • Shrimp* cocktail (limit cocktail sauce - it's high in sodium)
  • Melons or fresh fruit
  • Bean soups
  • Salad with reduced fat dressing (or add lemon juice or vinegar)

Entree

  • Poultry, fish, shellfish and vegetable dishes are healthy choices
  • Pasta with red sauce or with vegetables (primavera)
  • Look for terms like baked, broiled, steamed, poached, lightly sautéed or stir-fried
  • Ask for sauces and dressings on the side
  • Limit the amount of butter, margarine, and salt you use at the table

Salads/Salad Bars

  • Fresh greens, lettuce and spinach
  • Fresh vegetables - tomato, mushroom, carrots, cucumber, peppers, onion, radishes, and broccoli
  • Beans, chick peas and kidney beans
  • Skip the nonvegetable choices: deli meats, bacon, egg, cheese, croutons
  • Choose lower-calorie, reduced-fat or fat-free dressing, lemon juice, or vinegar

Side Dish

  • Plain vegetables and starches (rice, potato, noodles) make good additions to meals and can also be combined for a lower-calorie alternative to higher-calorie entrees
  • Ask for side dishes without butter or margarine
  • Ask for mustard, salsa or low-fat yogurt instead of sour cream or butter

Dessert/Coffee

  • Fresh fruit
  • Nonfat frozen yogurt
  • Sherbet or fruit sorbet (these are usually fat free, but check the calorie content)
  • Try sharing a dessert
  • Ask for low-fat milk for your coffee (instead of cream or half-'n-half)

VI.A.3.b. Tips for Healthy Multicultural Dining Out

If you're dining out or bringing in, it is easy to find healthy foods. Knowing about American food terms, as well as other ethnic cuisines can help make your dining experience healthy and enjoyable! The following list includes healthy food choices (lower in calories and fat) and terms to look for when making your selection.

Chinese

Choose More Often…

  • Steamed
  • Jum (poached)
  • Chu (boiled)
  • Kow (roasted)
  • Shu (barbecued)
  • Hoison sauce with assorted Chinese vegetables: broccoli, mushroom, onion, cabbage, snow peas, scallions, bamboo shoots, water chestnuts, asparagus
  • Oyster sauce (made from seafood)
  • Lightly stir-fried in mild sauce
  • Cooked in light wine sauce
  • Hot and spicy tomato sauce
  • Sweet and sour sauce
  • Hot mustard sauce
  • Reduced sodium soy sauce
  • Dishes without MSG added
  • Garnished with spinach or broccoli
  • Fresh fish filets, shrimp, scallops
  • Chicken, without skin
  • Lean beef
  • Bean curd (tofu)
  • Moo Shu vegetable, chicken or shrimp
  • Steamed rice
  • Lychee fruit

French

Choose More Often…

  • Dinner salad with vinegar or lemon juice dressing (or other reduced fat dressing)
  • Crusty bread without butter
  • Fresh fish, shrimp, scallops, steamed mussels (without sauces)
  • Chicken breast, without skin
  • Rice and noodles without cream or added butter or other fat
  • Fresh fruit for dessert

Italian

Choose More Often…

  • Lightly sautéed with onions
  • Shallots
  • Peppers and mushrooms
  • Artichoke hearts
  • Sun-dried tomatoes
  • Red sauces - spicy marinara sauce (arrabiata), marinara sauce or cacciatore
  • Light red sauce or light red or white wine sauce
  • Light mushroom sauce
  • Red clam sauce
  • Primavera (no cream sauce)
  • Lemon sauce
  • Capers
  • Herbs and spices - garlic and oregano
  • Crushed tomatoes and spices
  • Florentine (spinach)
  • Grilled (often fish or vegetables)
  • Piccata (lemon)
  • Manzanne (eggplant)

Middle Eastern

Choose More Often…

  • Lemon dressing, lemon juice
  • Blended or seasoned with Middle Eastern spices
  • Herbs and spices
  • Mashed chickpeas
  • Fava beans
  • Smoked eggplant
  • With tomatoes, onions, green peppers and cucumbers
  • Spiced ground meat
  • Special garlic sauce
  • Basted with tomato sauce
  • Garlic
  • Chopped parsley and/or onion
  • Couscous (grain)
  • Rice or bulgur (cracked wheat)
  • Stuffed with rice and imported spices
  • Grilled on a skewer
  • Marinated and barbecued
  • Baked
  • Charbroiled or charcoal broiled
  • Fresh fruit

Japanese

Choose More Often…

  • House salad with fresh ginger and cellophane (clear rice) noodles
  • Rice
  • Nabemono
  • Chicken, fish or shrimp teriyaki, broiled in sauce
  • Menrui or soba noodles, often used in soups
  • Yakimono (broiled)
  • Tofu or bean curd
  • Grilled vegetables

Indian

Choose More Often…

  • Tikka (pan roasted)
  • Cooked with or marinated in yogurt
  • Cooked with green vegetables, onions, tomatoes, peppers, and mushrooms
  • With spinach (saag)
  • Baked leavened bread
  • Masala
  • Tandoori
  • Paneer
  • Cooked with curry, marinated in spices
  • Lentils, chick beans, garbanzo beans, beans
  • Garnished with dried fruits
  • Chickpeas (garbanzo) and potatoes
  • Basmati rice (pullao)
  • Matta (peas)
  • Chicken or shrimp kebab

Mexican

Choose More Often…

  • Shredded spicy chicken
  • Rice and black beans
  • Rice
  • Ceviche (fish marinated in lime juice and mixed with spices)
  • Served with salsa (hot red tomato sauce)
  • Served with salsa verde (green chili sauce)
  • Covered with enchilada sauce
  • Topped with shredded lettuce, diced tomatoes and onions
  • Served with or wrapped in a corn or wheat flour (soft) tortilla
  • Grilled
  • Marinated
  • Picante sauce
  • Simmered with chili vegetarian tomato sauce

Thai

Choose More Often…

  • Barbecue, sautéed, broiled boiled or steamed, braised, marinated
  • Charbroiled
  • Basil sauce, basil or sweet basil leaves
  • Lime sauce or lime juice
  • Chili sauce or crushed dried chili flakes
  • Thai spices
  • Served in hollowed-out pineapple
  • Fish sauce
  • Hot sauce
  • Napa, bamboo shoots, black mushrooms, ginger, garlic
  • Bed of mixed vegetables
  • Scallions, onions

Steakhouses

Choose More Often…

  • Lean broiled beef (no more than 6 ounces) - London broil, filet mignon, round and flank steaks
  • Baked potato without added butter, margarine or sour cream. Try low-fat yogurt or mustard.
  • Green salad with reduced fat dressing
  • Steamed vegetables without added butter or margarine. Try lemon juice and herbs.
  • Seafood dishes (usually indicated as “surf” on menus)

Fast Food

  • Grilled chicken breast sandwich without mayonnaise
  • Single hamburger without cheese
  • Grilled chicken salad with reduced-fat dressing
  • Garden salad with reduced-fat dressing
  • Low-fat or nonfat yogurt
  • Fat-free muffin
  • Cereal with low-fat milk

Deli/Sandwich Shop

Choose More Often…

  • Fresh sliced vegetables in pita bread with low-fat dressing, yogurt or mustard
  • Cup of bean soup (lentil, minestrone)
  • Turkey breast sandwich with mustard, lettuce, tomato
  • Fresh fruit

Sample Reduced-Calorie Menus

Total CHOTotal FatSodiumSFACholesterolProtein
Calories% kcal% kcal(mg)% kcal(mg)% kcal
Traditional Cuisine
 1,6001,61355291,341814219
 1,2001,24758261,04379619
Asian-American Cuisine
 1,6001,60956271,296814820
 1,2001,22055271,043811721
Southern Cuisine
 1,6001,65353281,231817220
 1,2001,2255031867914221
Mexican-American Cuisine
 1,6001,63856271,616914320
 1,2001,23958261,36489119
Lacta-Ovo Vegetarian Cuisine
 1,6001,65056271,82988219
 1,2001,20560251,33574418

Table VI.A.4.aSample Menu: Traditional American Cuisine, Reduced Calorie

1,600 Calories1,200 Calories
Breakfast
 Whole Wheat Bread1 slice1 slice
 Jelly, regular2 tsp2 tsp
 Cereal, Shredded Wheat1 cup½ cup
 Milk, 1% low-fat1 cup1 cup
 Orange Juice¾ cup¾ cup
 Coffee, Regular1 cup1 cup
 Milk, 1% low-fat1 oz
Lunch
 Roast Beef Sandwich
  Whole Wheat Bread2 slices2 slices
  Lean Roast Beef, unseasoned2 oz2 oz
  American Cheese, low-fat, low-sodium1 slice (¾ oz)
  Lettuce1 leaf1 leaf
  Tomato3 slices3 slices
  Mayonnaise, low-calorie2 tsp1 tsp
 Apple1 medium1 medium
 Water1 cup1 cup
Dinner
 Salmon3 oz2 oz
 Vegetable Oil1 ½ tsp1 ½ tsp
 Baked Potato¾ medium¾ medium
 Margarine1 tsp1 tsp
 Carrots seasoned with½ cup½ cup
  margarine½ tsp
 Green Beans seasoned with½ cup½ cup
  margarine½ tsp½ tsp
 White Dinner Roll1 medium1 small
 Ice Milk½ cup
 Iced Tea, unsweetened1 cup1 cup
 Water2 cups2 cups
Snack
 Popcorn, air popped2½ cups2½ cups
 Margarine1½ tsp¾ tsp
Calories:1,613Calories:1,247
Total Carb, % kcals:55Total Carb, % kcals:58
Total Fat, % kcals:29Total Fat, % kcals:26
*Sodium, mg:1,341*Sodium, mg:1,043
SFA, % kcals:8SFA, % kcals:7
Cholesterol, mg:142Cholesterol, mg:96
Protein, % kcals:19Protein, % kcals:19

1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron 73%, Zinc 91%

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.

Table VI.A.4.bSample Menu: Asian-American Cuisine, Reduced Calorie

1,600 Calories1,200 Calories
Breakfast
 Banana1 small1 small
 Whole Wheat Bread2 slices1 slice
 Margarine1 tsp1 tsp
 Orange Juice¾ cup¾ cup
 Milk, 1% low-fat¾ cup¾ cup
Lunch
 Beef Noodle Soup, canned, low-sodium½ cup½ cup
 Chinese Noodle and Beef Salad
  Beef Roast3 oz2 oz
  Peanut Oil1½ tsp1 tsp
  Soy Sauce, low-sodium1 tsp1 tsp
  Carrots½ cup½ cup
  Zucchini½ cup½ cup
  Onion¼ cup¼ cup
  Chinese Noodles, soft-type¼ cup¼ cup
 Apple1 medium1 medium
 Tea, unsweetened1 cup1 cup
Dinner
 Pork Stir-fry with Vegetables
  Pork Cutlet2 oz2 oz
  Peanut Oil1 tsp1 tsp
  Soy Sauce, low-sodium1 tsp1 tsp
  Broccoli½ cup½ cup
  Carrots1 cup½ cup
  Mushrooms¼ cup½ cup
 Steamed White Rice1 cup½ cup
 Tea, unsweetened1 cup1 cup
Snack
 Almond Cookies2 cookies
 Milk, 1% low-fat¾ cup¾ cup
Calories:1,609Calories:1,220
Total Carb, % kcals:56Total Carb, % kcals:55
Total Fat, % kcals:27Total Fat, % kcals:27
*Sodium, mg:1,296*Sodium, mg:1,043
SFA, % kcals:8SFA, % kcals:8
Cholesterol, mg:148Cholesterol, mg:117
Protein, % kcals:20Protein, % 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.

Table VI.A.4.cSample Menu: Southern Cuisine, Reduced Calorie

1,600 Calories1,200 Calories
Breakfast
 Oatmeal, prepared with 1% low-fat milk½ cup½ cup
 Milk, 1% low-fat½ cup½ cup
 English Muffin1 medium
 Cream Cheese, light, 18% fat1 T
 Orange Juice¾ cup½ cup
 Coffee1 cup1 cup
 Milk, 1% low-fat1 oz1 oz
Lunch
 Baked Chicken, without skin2 oz2 oz
 Vegetable Oil1 tsp½ tsp
 Salad
  Lettuce½ cup½ cup
  Tomato½ cup½ cup
  Cucumber½ cup½ cup
 Oil and Vinegar Dressing2 tsp1 tsp
 White Rice, seasoned with½ cup¼ cup
  margarine, diet½ tsp½ tsp
 Baking Powder Biscuit, prepared with vegetable oil1 small½ small
 Margarine1 tsp1 tsp
 Water1 cup1 cup
Dinner
 Lean Roast Beef3 oz2 oz
 Onion¼ cup¼ cup
 Beef Gravy, water-based1 T1 T
 Turnip Greens, seasoned with½ cup½ cup
  margarine, diet½ tsp½ tsp
 Sweet Potato, baked1 small1 small
 Margarine, diet½ tsp¼ tsp
 Ground Cinnamon1 tsp1 tsp
 Brown Sugar1 tsp1 tsp
 Cornbread prepared with margarine, diet½ medium slice½ medium slice
 Honeydew Melon¼ medium1/8 medium
 Iced Tea, sweetened with sugar1 cup1 cup
Snack
 Saltine Crackers, unsalted tops4 crackers4 crackers
 Mozzarella Cheese, part-skim, low-sodium1 oz1 oz
Calories:1,653Calories:1,225
Total Carb, % kcals:53Total Carb, % kcals:50
Total Fat, % kcals:28Total Fat, % kcals:31
*Sodium, mg:1,231*Sodium, mg:867
SFA, % kcals:8SFA, % kcals:9
Cholesterol, mg:172Cholesterol, mg:142
Protein, % kcals:20Protein, % kcals:21

1,600: 100% RDA met for all nutrients except: Vit E 97%, Magnesium 98%, Iron 78%, Zinc 90%

1,200: 100% RDA met for all nutrients except: Vit E 82%, Vit B1 & B2 95%, Vit B3 99%, Vit B6 88%, Magnesium 83%, Iron 56%, Zinc 70%

*

No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.

Table VI.A.4.dSample Menu: Mexican-American Cuisine, Reduced Calorie

1,600 Calories1,200 Calories
Breakfast
Cantaloupe1 cup½ cup
Farina, prepared with 1% low-fat milk½ cup½ cup
White Bread1 slice1 slice
Margarine1 tsp1 tsp
Jelly1 tsp1 tsp
Orange Juice1½ cup¾ cup
Milk, 1% low-fat½ cup½ cup
Lunch
Beef Enchilada
Tortilla, corn2 tortillas2 tortillas
Lean Roast Beef2 ½ oz2 oz
Vegetable Oil2/3 tsp2/3 tsp
Onion1 T1 T
Tomato4 T4 T
Lettuce½ cup½ cup
Chili Peppers2 tsp2 tsp
Refried Beans, prepared with vegetable oil¼ cup¼ cup
Carrots5 sticks5 sticks
Celery6 sticks6 sticks
Milk, 1% low-fat½ cup
Dinner
Chicken Taco
Tortilla, corn1 tortilla1 tortilla
Chicken Breast, without skin2 oz1 oz
Vegetable Oil2/3 tsp2/3 tsp
Cheddar Cheese, low-fat, low-sodium1 oz½ oz
Guacamole2 T1 T
Salsa1 T1 T
Corn, seasoned with½ cup½ cup
margarine½ tsp
Spanish Rice without meat, seasoned without margarine½ cup½ cup
Banana1 large½ large
Coffee1 cup1 cup
Milk 1%1 oz1oz
Calories:1,638Calories:1,239
Total Carb, % kcals:56Total Carb, % kcals:58
Total Fat, % kcals:27Total Fat, % kcals:26
*Sodium, mg:1,616*Sodium, mg:1,364
SFA, % kcals:9SFA, % kcals:8
Cholesterol, mg:143Cholesterol, mg:91
Protein, % kcals:20Protein, % 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 & Iron 90%,Calcium 92%, Magnesium 95%, Zinc 64%

*

No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.

Table VI.A.4.eSample Menu: Lacto-Ovo Vegetarian Cuisine, Reduced Calorie

1,600 Calories1,200 Calories
Breakfast
Orange1 medium1 medium
Pancakes, made with 1% low-fat milk, egg whites3 4" circles2 4" circles
Pancake Syrup2 T1 T
Margarine, diet1½ tsp1½ tsp
Milk, 1% low-fat1 cup½ cup
Coffee1 cup1 cup
Milk, 1% low-fat1 oz1 oz
Lunch
Vegetable Soup, canned, low-sodium1 cup½ cup
Bagel1 medium½ medium
Processed American Cheese, low-fat and low sodium¾ oz
Spinach Salad
Spinach1 cup1 cup
Mushrooms1/8 cup1/8 cup
Salad Dressing, regular calorie2 tsp2 tsp
Apple1 medium1 medium
Iced Tea, unsweetened1 cup1 cup
Dinner
Omelette
Egg Whites4 large eggs4 large eggs
Green Pepper2 T2 T
Onion2 T2T
Mozzarella Cheese, made from part-skim milk, low-sodium1½ oz1 oz
Vegetable Oil1 T½ T
Brown Rice, seasoned with½ cup½ cup
margarine, diet½ tsp½ tsp
Carrots, seasoned with½ cup½ cup
margarine, diet½ tsp½ tsp
Whole Wheat Bread1 slice1 slice
Margarine, diet1 tsp1 tsp
Fig Bar Cookie1 bar1 bar
Tea1 cup1 cup
Honey1 tsp1 tsp
Snack
Milk, 1% low-fat¾ cup¾ cup
Calories:1,650Calories:1,205
Total Carb, % kcals:56Total Carb, % kcals:60
Total Fat, % kcals:27Total Fat, % kcals:25
*Sodium, mg:1,829*Sodium, mg:1,335
SFA, % kcals:8SFA, % kcals:7
Cholesterol, mg:82Cholesterol, mg:44
Protein, % kcals:19Protein, % 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.

Footnotes

*

Read food labels for products with added calcium

*

If you are on a cholesterol-lowering diet, eat shrimp and other shellfish in moderation.

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