Asian-American Cuisine

Use the exchange lists to give yourself more choices.

Breakfast	1,600 Calories	1,200 Calories
Banana	1 small	1 small
Whole-wheat bread	2 slices	1 slice
Margarine	1 tsp	1 tsp
Orange juice	¾ C	¾ C
Milk, 1%, low-fat	¾ C	¾ C

Lunch	1,600 Calories	1,200 Calories
Beef noodle soup, canned, low-sodium	½ C	½ C
Chinese noodle and beef salad
Beef roast	3 oz	2 oz
Peanut oil	1½ tsp	1 tsp
Soy sauce, low-sodium	1 tsp	1 tsp
Carrots	½ C	½ C
Zucchini	½ C	½ C
Onion	¼ C	¼ C
Chinese noodles, soft-type	¼ C	¼ C
Apple	1 med.	1 med.
Tea, unsweetened	1 C	1 C

Dinner	1,600 Calories	1,200 Calories
Pork stir-fry with vegetables
Pork cutlet	2 oz	2 oz
Peanut oil	1 tsp	1 tsp
Soy sauce, low-sodium	1 tsp	1 tsp
Broccoli	½ C	½ C
Carrots	1 C	½ C
Mushrooms	¼ C	½ C
Steamed brown rice	1 C	½ C
Tea, unsweetened	1 C	1 C

Snack	1,600 Calories	1,200 Calories
Almond cookies	2 cookies	—
Milk, 1%, low-fat	¾ C	¾ C

1,600 Calories

Calories: 1,609
Total Carb, % kcals:	56
Total Fat, % kcals:	27
Sodium,* mg:	1,296
SFA, % kcals:	8
Cholesterol, mg:	148
Protein, % kcals:	20

1,200 Calories

Calories: 1,220
Total Carb, % kcals:	55
Total Fat, % kcals:	27
Sodium,* mg:	1,043
SFA, % kcals:	8
Cholesterol, mg:	117
Protein, % 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.

Healthy Weight Tip

Asian cuisine uses ingredients such as soy sauce (use lite), rice vinegar, and soba noodles, which may be new to you. You can find these ingredients in most grocery stores. Look in the ethnic, spice, or health food section of the store and buy the lowest-sodium products.

Like Asian cooking?

Check out the Keep the Beat™ Recipes: Deliciously Healthy Dinners cookbook, which includes dishes with an Asian flair.