American cheese, low-fat and low-sodium, 1 slice (¾ oz)
46
1.8
36
(1 Lean Protein)
Lettuce,
1 leaf
1
0
0
Tomato, 3
med. slices
10
0
0
(1
Vegetable)
Mayonnaise, low-calorie,
2 tsp
30
3.3
99
(2⁄3
Fat)
Apple, 1
med.
80
0
0
(1
Fruit)
Water, 1
C
0
0
0
(Free)
Lunch Total
366
9
22
Dinner
Energy
(Kcal)
Fat
(GM)
%Fat
Exchange for:
Salmon, 3 oz edible
155
7
40
(3 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
with margarine, ½ C
52
2
4
(1
Vegetable) (½ Fat)
White
dinner roll, 1 med.
80
3
33
(1
Bread/Starch)
Ice milk, ½ C
92
3
28
(½ Fat)
Iced
tea, unsweetened, 1 C
0
0
0
(Free)
Water, 2
C
0
0
0
(Free)
Dinner Total
625
28
40
Snack
Energy
(Kcal)
Fat
(GM)
%Fat
Exchange for:
Popcorn,
2½ C
69
0
0
(1
Bread/Starch)
Margarine, 1½ tsp
51
6
100
(1½
Fat)
Grand Total
1,490
48
29
Calories:
1,490
SFA, % kcals:
8
Total Carb, % kcals:
52
Cholesterol, mg:
142
Total Fat, % kcals:
29
Protein, % kcals:
19
Sodium,* mg:
1,341
Note: Calories have been rounded.
1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron 73%, Zinc 91%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
Healthy Weight Tip
Did you know a healthy eating plan has a variety of foods, including fruits, vegetables, lean meats, poultry, fish, eggs, legumes, whole grains, and fat-free or low-fat milk products?
