Information From Your Health Care Provider |
This is a simple "exchange list" diet for individuals who want to lose weight. The goal of diet therapy is to reduce caloric intake to a level that can be safely and comfortably tolerated. Usually diets that provide 1,200 to 1,500 calories a day are acceptable for most people. However, you and your health care provider should determine the appropriate amount of calories required for your weight, height, activity level, and general health. The example shown is for a 1,400 calories per day menu. It may be modified by adding more food portions.
Plan your breakfast, lunch, and dinner meals by selecting items from the appropriate food list. This sample diet allows you one fruit portion, one starch, and one milk for breakfast. You may choose cereal with banana and milk. Coffee or tea is a "free" item. Amounts of each portion are indicated in each food list. Portions can be interchanged among breakfast, lunch, and dinner as long as the total for the day doesn't exceed those indicated. For example, you can eat all your fruits for breakfast if desired, but don't exceed four portions for the day.
(See lists below and following page)
| BREAKFAST | LUNCH | DINNER | SNACK |
|---|---|---|---|
| 1 Fruit | 2 Meats | 2 Meats | 1 Starch |
| 2 Starches/Bread | 1 Vegetable | 1 Fat | 1 Fruit |
| 1 Milk | 1 Fat | 2 Starches/Bread | 1 Milk |
| 2 Starches/Bread | 1 Vegetable | ||
| 1 Fruit (raw vegetable as desired) |
1 Fruit (raw vegetable as desired) |
FRUIT LIST (60 calories, 15 grams carbohydrates):
(A portion is 1 small piece or 1/2 cup unless listed)
| Apples (juice or sauce) | Fruit Cocktail | Plums (2) |
| Apricots (4) | Grapefruit or Juice | Prunes (3) |
| Apricots, dried (7 halves) | Grapes (15) | Prune Juice (1/4 cup) |
| Banana (1/2) | Grape Juice | Raspberries (1 cup) |
| Blackberries (3/4 cup) | Lemon | Raisins (2 Tbsp) |
| Blueberries (3/4 cup) | Orange/Orange Juice | Rhubarb |
| Cantaloupe (1/3) | Peach | Strawberries (10) |
| Cherries (12 or 1/2 cup) | Pear | Tangerine |
| Dates (2) | Pineapple (3/4 cup fresh) | Watermelon (1 cup) |
VEGETABLE LIST (25 calories, 5 grams carbohydrates, 2 grams protein):
(A portion is 1 cup raw or 1/2 cup cooked)
| Artichoke | Celery | Peppers |
| Asparagus | Cucumber | Peas |
| Beans (green, wax, or sprouts) | Eggplant | Pumpkin |
| Beets | Endive | Radish |
| Broccoli | Mixed Vegetables | Rutabaga |
| Brussels Sprouts | Mushrooms | Spinach |
| Cabbage or Sauerkraut | Okra | Squash |
| Cauliflower | Onions | Tomato |
| Carrot | Parsnips | Turnips |
Note: Some vegetables are shown in the Starch List.
STARCH LIST (80 calories, 15 grams carbohydrates, 2-3 grams protein, and 1-2 grams fat):
(A portion is 1/4 cup or as listed)
| Angel food cake (1 oz) | Cornbread (2-inch cube) | Popcorn, fat-free (3 cups) |
| Bagel (small or 1 oz) | Cornstarch (2 Tbsp) | Potato, white (1/2 cup) |
| Beans, canned (1/3 cup) | English muffin (1/2) | Potato, sweet (1/3 cup) |
| Biscuit (2 1/2 inch size, 1) | Gelatin (1/2 cup) | Pretzels (5 small) |
| Bread (1 slice) | Graham crackers (2) | Rice (1/3 cup) |
| Bun (1/2) | Lentils, canned (1/3 cup) | Rice cakes (2) |
| Cereal (3/4 cup, dry; | Matzo crackers (3/4 oz) | Saltines (6) |
| 1/2 cup hot) | Pancake (4 inch size, 1) | Taco Shell (1) |
| Corn (1/2 cup) | Pasta (1/2 cup) | Tortilla (6-inch, 1) |
| Cookies (fat-free, 1 or 2 small) | Pita bread (6-inch size, 1/2) |
MEAT OR MEAT SUBSTITUTE LIST (55-70 calories, 7 grams protein, 3-5 grams fat):
(A portion is 1 ounce or 1/4 cup or as listed)
| Beef (lean cuts) | Eggs (3 per week) | Pork (chops, ham, roast) |
| Cheese (fat-free milk types) | Fish (all types) | Shellfish |
| Cold Cuts or Frankfurters (95% fat-free) | Lamb (leg, roasted)(1/2) | Soybeans, cooked (1/3 cup) |
| Cottage Cheese (1/3 cup) | Peanut Butter (1 Tbsp) | Veal |
| Poultry (no skin) |
FAT LIST (45 calories, 5 grams fat):
(Use fat-free or low-fat products when they are available)
| Bacon, crisp (1 slice) | Gravy (2 Tbsp) | Oils (1 teaspoon) |
| Cheese, cream* (1 Tbsp) | Margarine* (1 teaspoon) | Olives (5 large) |
| Coconut (2 Tbsp) | Mayonnaise* (1 teaspoon) | Salad Dressings* (1 Tbsp) |
| Cream, light (2 Tbsp) | Nuts (6 to 10) | Seeds (1 Tbsp) |
* Portion amounts may be increased if using fat-free products (e.g., mayonnaise, 2 Tbsp)
MILK LIST (80 calories, 12 grams carbohydrates, 8 grams protein):
| Fat-free milk (1 cup) | Yogurt (1 cup plain, fat-free, unsweetened, except with sugar substitute) |
FREE ITEMS: (You may have these as desired)
| Beverages—coffee, tea, sugar-free beverages Pickles, except sweet pickles Bouillon and consommés All spices, herbs, flavorings, and artificial sweeteners Catsup, mustard, soy sauce, vinegar Worcestershire sauce Sugar-free gelatin |
Raw salad greens—lettuce, parsley, romaine, spinach, watercress, endive, escarole, cabbage, Chinese cabbage, other greens Nonstick pan spray Lemon or lime juice Sugar substitutes |