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1800 calories
Daily Checklist Use this checklist to keep track of your daily food consumption. When you consume a food from a certain group check a circle for that day.
Day One Day Two
Breads (9) m m m m m m m m m
Fruits (4) m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) m m m m m m
Fats (4) m m m m
Vegetables (3) m m m
Breads (9) m m m m m m m m m
Fruits (4) m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) m m m m m m
Fats (4) m m m m
Vegetables (3) m m m
Day Three Day Four
Breads (9) m m m m m m m m m
Fruits (4) m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) m m m m m m
Fats (4) m m m m
Vegetables (3) m m m
Breads (9) m m m m m m m m m
Fruits (4) m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) m m m m m m
Fats (4) m m m m
Vegetables (3) m m m
Day Five Day Six
Breads (9) m m m m m m m m m
Fruits (4) m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) m m m m m m
Fats (4) m m m m
Vegetables (3) m m m
Breads (9) m m m m m m m m m
Fruits (4) m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) m m m m m m
Fats (4) m m m m
Vegetables (3) m m m
Day Seven
Breads (9) m m m m m m m m m
Milks (2) m m
Meats, Fish, Poultry, and Dairy (6) Fruits (4) m m m m m m m m m m
Fats (4) Vegetables (3) m m m m m m m
Provided as a service by AstraZeneca.©2007 AstraZeneca LP. All rights reserved.253433_10/07
Allowed Food Group Exchanges Menu Food Group
Breakfast
3 breads1 fruit1 milk1 fatFree
• 1wholeEnglishmuffin• 3/4c.cornflakes• 1/2c.orangejuice• 1c.skimmilk• 1tsp.margarine• coffee,tea,sugarsubstitute
2 breads1 bread1 fruit1 milk1 fatFree
Lunch
3 breads3 meats1 vegetable1 fruit1 fatFree
• Turkey Sandwich 2 slices whole wheat bread 3 oz. roasted turkey breast 1 leaf lettuce 1 tsp. mustard
• Tossed Salad 1 cup lettuce and cucumbers 1 med. tomato 1 tbsp. salad dressing 1 small peach 6 vanilla wafers tea, sugar substitute
2 breads3 meatsFreeFree
Free1 vegetable1 fat1 fruit1 breadFree
Dinner
3 breads3 meats2 vegetables1 fruit1 milk2 fatsFree
• 3oz.leanroastbeef• 1smallbakedpotato• 2tbsp.sourcream• 1c.broccoli,steamed• 1/2c.carrots,steamed• 1dinnerroll/1tsp.margarine• 1/3c.crushedpineapple• 1c.skimmilk• 3/4c.sugarfreegelatin• tea,sugarsubstitute
3 meats1 bread1 fat1 vegetable1 vegetable1bread/1fat1 fruit1 milkFreeFree
Snack
1 fruit • 1/3cantaloupe 1 fruit
1800 Calories Per DayOne-Day Sample
low fat/low cholesterol diet
TipsAvoid Saturated Fats - replace with polyunsaturated or monounsaturated fats.Saturated Fats - meat, poultry, whole milk dairy products, coconut oil, palm oil, and cocoa butter.Polyunsaturated Fats -sunfloweroil,saffloweroil,cornoil,vegetableoil, and soybean oil.Monounsaturated Fats - olive oil, canola (rapeseed) oil.Avoid Hydrogenated Oils - more solid and saturated than regular vegetable oils.Limit egg yolks - 2 to 3 per week. Two egg whites can be used in baking.Choose Lean Meat - remove skin and trim visible fat off meat. Bake, broil, roast, or grill instead of frying and set meats on a rack when cooking to allow fat to drip off meat.Limit liver - one 3 oz. serving per month as it is high in cholesterol but a good source of iron.Choose skim milk and nonfat dairy products.Total milligrams of cholesterol in sample meal plan is 185 mg and 30% of calories are from fat.Limit salt intake for sodium restricted diets.
Fruits
• 1small:apple,kiwi,pear,orange, nectarine, peach
• 1/2banana
• 1/2grapefruit
• 15smallgrapes
• 2plums
• 1-1/4c.strawberriesorwatermelon
• 1/8med.sizehoneydewmelon
• 1/3cantaloupe
• 3/4c.blackberries,blueberries
• 12largerawcherries
• 3/4c.rawpineapple
• 1/3c.cannedpineapple
• 1/2c.canned,unsweetenedfruits
Juices
• 1/2c.ofthefollowing:appleor apple cider, orange, grapefruit, pineapple, vegetable
• 1/3c.ofthefollowing:cranberry, grape, prune
Vegetables
Theservingsizesforvegetablesare:
• 1/2c.cookedvegetables
• 1c.rawvegetables
Milk
• 1c.milk:skim,1/2%,1%,2%,lowfat, buttermilk, whole
• 8oz.yogurt:plain,nonfat,lowfat,whole
• 1/2c.evaporatedmilk:skimorwhole
Meats, Fish, Poultry, and DairyLow Fat
• 1oz.USDA“select”or“choice”gradesof lean beef such as top loin steaks, round, and tenderloin
• 1oz.chickenorturkey(withoutskin)
• 1oz.Canadianbacon,leanpork, and tenderloin
• 1oz.veal
• 1oz.fish(freshorfrozen)
• 1/4c.tunainwater
• 2oz.crab,lobster,shrimporclams;fresh or in water
• 6mediumoysters
• 3eggwhitesor1/2c.eggsubstitute:55calories/4oz.
• 1oz.95%fatfreelunchmeat
• 1oz.dietcheese:55calories/oz.
• 2tbsp.parmesancheese
• 1/4c.cottagecheese
Medium Fat
• 1oz.mostbeefproductssuchasground beef, roast, and steak
• 1oz.chickenorturkey(withskin)
• 1oz.mostporkproductssuchaschops, roasts and cutlets
• 1oz.mostlambproducts
• 1/4c.tunainoil
• 1/4c.cannedsalmon
• 1wholeegg
• 1/4c.eggsubstitute:55-80calories per1/4oz.
• 1oz.lunchmeat:86%fatfree
• 1oz.liver,heart,kidney
• 1oz.dietcheese:55-80calories/oz.
• 1oz.skimorpart-skimmozzarellaandricotta cheese
High Fat
• 1oz.USDA“prime”gradesofbeefsuchas ribs
• 1oz.porksausage,spareribs,andground pork
• 1oz.friedfish
• 1oz.PolishbratwurstorItaliansausage
• 1frankfurter(chickenorturkey)
• 1tbsp.peanutbutter
Saturated
•1tsp.butter
•1stripbacon
•2tsp.coconut
•4tsp.coffeecreamer,powder
•2tbsp.cream;lightorcoffee
•2tbsp.sourcream
•1tbsp.creamcheese
Unsaturated
•1/8med.avocado
•1tsp.margarineormayonnaise
•1tsp.oil:corn,olive,safflower,sunflower
•2tbsp.saladdressing:mayotype
•1tbsp.saladdressing:oiltype
•1tbsp.regulardressing
•2tbsp.reducedcaloriedressing
•1tbsp.dietmargarineormayonnaise
Fats
Bread and StarchesBreads (1 oz.)• 1/2bagel
• 1slicebread:white,rye,wheat,French
• 1/2Englishmuffin
• 1/2hamburgerbun
• 1/2pita(6”across)
• 1smallroll
Cereals (unsweetened)• 1/2c.flakedbran
• 1/2c.cookedoatmeal
• 3tbsp.grapenuts
• 3/4c.ready-to-eat
• 1-1/2c.puffedriceorwheat
Crackers/Snacks• 8animalcrackers
• 3grahamcrackers,2-1/2”square
• 3c.plainpoppedpopcorn
• 3/4oz.pretzels
• 6saltinecrackers
• 6vanillawafers
Miscellaneous• 1/3c.cookedbeans,peas,lentils
• 1/2c.cookedpasta
Starchy Vegetables• 1/2c.corn
• 1/2c.greenbeans
• 1/2c.limabeans
• 1smallbakedpotato
• 1/2c.mashedpotatoes
• 1/3c.plainsweetpotatoes
• 1c.wintersquash
Condiments
• unsweetenedpickles
• 1tbsp.ketchupormustard
• 2tbsp.lowcaloriesaladdressing
• 3tbsp.tacosauce
Drinks
• bouillon(nofat)
• coffee/tea,clubsoda
• sugarfreesodaanddrinkmixes
Fruits
• 1/2c.unsweetenedcranberries
Vegetables (1 cup raw)
• cabbage,celery,cucumbers,endive,green onion, hot pepper, lettuce, mushrooms, radishes, romaine lettuce, spinach, zucchini
Sugar Substitutes (all sugar free)
• Sweet’nLow®orEqual®
• hardcandy&gum,gelatin,jam,orjelly
• 1to2tbsp.pancakesyrup
• 2tbsp.whippedtopping
Free FoodsFree foods are low in calories (<20 calories/serving) and you can eat as much of them as you want, unless otherwise indicated.
Fruits, Juices, Vegetables, and MilkStarchy vegetables are counted as a bread and are found under the “Breads and Starches” list. Free vegetables are great to snack on and can be found under the “Free Foods” list.