Traditional American Cuisine: 1,200 Calories

Use the exchange lists to give yourself more choices.

Breakfast	Energy (Kcal)	Fat (GM)	%Fat	Exchange for:
Whole-wheat bread, 1 med. slice	70	1.2	15	(1 Bread/Starch)
Jelly, regular, 2 tsp	30	0	0	(½ Fruit)
Cereal, shredded wheat, ½ C	104	1	4	(1 Bread/Starch)
Milk, 1%, 1 C	102	3	23	(1 Milk)
Orange juice, ¾ C	78	0	0	(1½ Fruit)
Coffee, regular, 1 C	5	0	0	(Free)
Breakfast Total	389	5.2	10

Lunch	Energy (Kcal)	Fat (GM)	%Fat	Exchange for:
Roast beef sandwich
Whole-wheat bread, 2 med. slices	139	2.4	15	(2 Bread/Starch)
Lean roast beef, unseasoned, 2oz	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 tsp	15	1.7	96	(¹⁄₃ Fat)
Apple, 1 med.	80	0	0	(1 Fruit)
Water, 1 C	0	0	0	(Free)
Lunch Total	305	5.6	16

Dinner	Energy (Kcal)	Fat (GM)	%Fat	Exchange for:
Salmon, 2 oz edible	103	5	40	(2 Lean Protein)
Vegetable oil, 1½ tsp	60	7	100	(1½ Fat)
Baked potato, ¾ med.	100	0	0	(1 Bread/Starch)
Margarine, 1 tsp	34	4	100	(1 Fat)
Green beans, seasoned with margarine, ½ C	52	2	4	(1 Vegetable) (½ Fat)
Carrots, seasoned	35	2	0	(1 Vegetable)
White dinner roll, 1 small	70	2	26	(1 Bread/Starch)
Iced tea, unsweetened, 1 C	0	0	0	(Free)
Water, 2 C	0	0	0	(Free)
Dinner Total	454	20	39

Snack	Energy (Kcal)	Fat (GM)	%Fat	Exchange for:
Popcorn, 2½ C	69	0	0	(1 Bread/Starch)
Margarine, ¾ tsp	30	3	100	(¾ Fat)

Grand Total	1,247	34	24

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.

Healthy Weight Tip

Use this sample menu and others for planning healthy reduced-calorie meals. These menus are appropriate for weight loss for men and women.

The recipes in Keep the Beat™: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute show you do not have to lose flavor to gain heart health and "keep the beat."