Southern Cuisine

Use the exchange lists to give yourself more choices.

Breakfast	1,600 Calories	1,200 Calories
Oatmeal, prepared with 1% milk, low-fat	½ C	½ C
Milk, 1%, low-fat	½ C	½ C
English muffin	1 med.	—
Cream cheese, light, 18% fat	1 Tbsp	—
Orange juice	¾ C	½ C
Coffee	1 C	1 C
Milk, 1%, low-fat	1 oz	1 oz

Lunch	1,600 Calories	1,200 Calories
Baked chicken, without skin	2 oz	2 oz
Vegetable oil	1 tsp	½ tsp
Salad:
Lettuce	½ C	½ C
Tomato	½ C	½ C
Cucumber	½ C	½ C
Oil and vinegar dressing	2 tsp	1 tsp
Brown rice, seasoned with light margarine	¹⁄₃ C	¹⁄₃ C
Baking powder biscuit, prepared with vegetable oil	1 small	½ small
Margarine	½ tsp	½ tsp
Water	1 C	1 C

Dinner	1,600 Calories	1,200 Calories
Lean roast beef	3 oz	2 oz
Onion	¼ C	¼ C
Beef gravy, water-based	1 Tbsp	1 Tbsp
Turnip greens, seasoned with	½ C	½ C
light margarine	½ tsp	½ tsp
Sweet potato, baked	1 small	1 small
Light margarine	½ tsp	¼ tsp
Ground cinnamon	1 tsp	1 tsp
Brown sugar	1 tsp	1 tsp
Cornbread prepared with light margarine	½ med. slice	½ med. slice
Honeydew melon	¼ med.	¹⁄₈ med.
Iced tea, sweetened with sugar	1 C	1 C

Snack	1,600 Calories	1,200 Calories
Saltine crackers, unsalted tops	4 crackers	4 crackers
Mozzarella cheese, part-skim, low-sodium	1 oz	1 oz

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.

Healthy Weight Tip

Put a healthy spin on your favorite Southern recipes. Use smoked turkey to flavor greens instead of fatback and make healthy oven-fried chicken.

Heart Healthy Home Cooking African American Style contains many Southern-style recipes. The cookbook also has information on recipe substitutions for heart healthy cooking.