meal plan for health and disease 03.03.13

7/30/2019 Meal Plan for Health and Disease 03.03.13

1/31

Beans, peas and lentils count as one carbohydrate exchange and one lean meat exchange, as beans are a good source of proteinEat whole fruit when you can. It has more fiber and is more filling than fruit juice.Select canned fruit and fruit juices without added sugar. Look for statements such as "no sugar added," "unsweetened extra-light syrup" or "juice packed" on

Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.You can substitute food choices from this list for other carbohydrate-containing foods, such as those from the starches, fruit or milk exchange lists.Eat sweets and desserts as part of your meal. If you choose to eat sweets or desserts, do so in moderation and as part of your meal. This may prevent your bloDon't overdo it. Sweets and desserts often lack the vitamins and minerals found in fruits, milk products and other carbohydrates.Eat sugar-free or low-carb candy with caution. Some sweetening agents in sugar-free or low-carb candy still contain calories and must be counted in your da

Regular day Training day Serving size

Breakefast Leche deslactosada (baja en grasa, 2%) 1 cup (8 fluid ounces)Leche de soya 1 cup (8 fluid ounce

Pan blanco con fibra Pan blanco con fibra 2 slices (1 1/2 ounces)

Huevo frito con aceite vegetal 1 (+ 1 whitQueso (edam o cheddar) 2 slices (2 oz

Sardinas enlatadas en aceite de oliva 1 canCiruela, pera, mango o uva Ciruela, pera, mango o uva 1 (4 ounces)Total

Snack Galletas Galletas Avena instantnea Avena instantnea 2 teaspoons (Pecanas o almendras Pecanas o almendras 4 halvesYogurt YogurtTotal

Lunch Arroz blanco Fideos 1Legumbres (frijol rojo, trigo, lentejas, pallares) Legumbres (frijol rojo, trigo, lentejas, pallares) 1 cupPechuga de pollo Pechuga de pollo 1 medium

Ensalada (lechuga, palta, zanahoria) Ensalada (lechuga, palta, zanahoria) 1 cup Papa sancochada Papa sancochada 1 1/2 mediumManzana Manzana 1 (4 ouncTotal

SnackPopcorn, low-fat microwave or popped with no added fat 3 cupsMan ManTea, unsweetened or with sugar substitute moderate amountsTotal

Dinner Tostadas Tostadas 2 slices (1 1/2 ounMargarina o untable bajo en grasa Margarina o untable bajo en grasaPalta

Queso (edam o cheddar) 1 slice

Leche de soya 1 cup (8 fluid ouLeche deslactosada (baja en grasa, 2%) 1 cup (8 fluid ounces)Suero de leche

Pltano Pltano 2 (8 oSporade 1 bottle (20 f

Total

Fines de semana


2/31

Beans, peas and lentils count as one carbohydrate exchange and one lean meat exchanEat whole fruit when you can. It has more fiber and is more filling than fruit juice.Select canned fruit and fruit juices without added sugar. Look for statements such as "no

Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.You can substitute food choices from this list for other carbohydrate-containing foods, suEat sweets and desserts as part of your meal. If you choose to eat sweets or desserts, dDon't overdo it. Sweets and desserts often lack the vitamins and minerals found in fruits,Eat sugar-free or low-carb candy with caution. Some sweetening agents in sugar-free or l

Food Serving size Type

Breakefast Chocolate milk 1 cup (8 fluid ounces) Milk and yogurtBread, reduced-c 2 slices (1 1/2 ounces) StarchesEggs (limit to 3 a 1 Meat and substitutes

Apple, small (2 in 1 (4 ounces) FruitsTotal

Snack Watermelon, cub 1/4 cup (13 1/2 ounces) FruitsStrawberries 1 1/4 cup FruitsCereal, unsweete 3/4 cup StarchesYogurt, low-fat wi 2/3 cup (6 ounces) Milk and yogurtTotal

Lunch Rice, cooked: wh 1/3 cup StarchesLentils, cooked: b 1/2 cup StarchesFish, fried 1 ounce Meat and substitutesTomato: raw, can ps cooked or 3 cups raw Non-starchy vegetables

Artichoke ps cooked or 3 cups raw Non-starchy vegetablesOrange, small 1 (6 1/2 ounces) FruitsTotal

Snack Ice cream, fat-fre 1/2 cup Sweets, desserts and othersBanana, extra-s 2 (8 ounces) FruitsPopcorn, low-fat 3 cups StarchesPecans 4 halves FatsTea, unsweetene moderate amounts Free foodsTotal

Dinner Tortilla, flour or c 2 StarchesTuna, canned in 1 ounce Meat and substitutes

Apricots 4 (5 1/2 ounces) FruitsFlavored water, c moderate amounts Free foodsTotal


3/31

ge, as beans are a good source of protein

sugar added," "unsweetened extra-light syrup" or "juice packed" on the label.

ch as those from the starches, fruit or milk exchange lists.so in moderation and as part of your meal. This may prevent your blood sugar from rising as rapidly.

milk products and other carbohydrates.low-carb candy still contain calories and must be counted in your daily totals. These foods may be high in fa

Exchange value Carb (g) Protein (g) Fat (g) Energy (kcal)

1 fat-free milk plus 1 CHO 12 8 up to 3 1001 CHO 15 3 1 801 CHO 0 7 4 1301 CHO 15 0 0 60

42 18 5 370

1 CHO 15 0 0 601 CHO 15 0 0 601 CHO 15 3 0 80

1 fat-free milk plus one carbohydrate 12 8 1 10057 11 1 300

1 CHO 15 0 0 801 CHO 15 3 0 801 CHO 0 7 7 1301 CHO 0 0 0 601 CHO 0 0 0 601 CHO 15 0 0 60

45 10 7 470

1 1/2 carbohydrates 12 2 0 561 CHO 30 0 0 1201 CHO 15 3 0 801 CHO 0 0 5 45

as often as you'd like 5 or less 2057 5 5 321

1 CHO 30 3 1 1601 CHO 0 7 3 1001 CHO 15 0 0 60

as often as you'd like 5 or less 2045 10 4 340


4/31

, too.


5/31

Food DescriptionBread Bagel, large (4 ounces)Bread Bread: pumpernickel, rye, unfrosted raisin, white, whole-grainBread Bread, reduced-calorieBread Chapati, small (6 inches across)Bread English muffinBread Hamburger bunBread Hot dog bunBread Pancake (4 inches across, 1/4-inch thick)Bread Pita (6 inches across)Bread Tortilla, flour or corn (6 inches across)Cereals and grains Barley, cookedCereals and grains Bulgur wheat, cookedCereals and grains Cereal: bran, oats, spoon-size shredded wheat, frosted cerealsCereals and grains Cereal, puffed, unfrostedCereals and grains Cereal, unsweetened, ready-to-eatCereals and grains CouscousCereals and grains Granola, low-fat or regular Cereals and grains Grits, cooked

Cereals and grains Pasta, cookedCereals and grains Quinoa, cookedCereals and grains Rice, cooked: white, brownCereals and grains Tabbouleh, preparedCereals and grains Wheat germ, dryCereals and grains Wild rice, cookedStarchy vegetables CornStarchy vegetables Corn on the cob, largeStarchy vegetables Mixed vegetables with corn, peas or pastaStarchy vegetables ParsnipsStarchy vegetables Plantain, ripeStarchy vegetables Potato, large, baked with skinStarchy vegetables Potato, mashedStarchy vegetables Pumpkin, cannedStarchy vegetables Spaghetti or pasta sauceStarchy vegetables Squash: acorn, butternutStarchy vegetables SuccotashStarchy vegetables Yam or sweet potato, plainCrackers and snacks Animal crackersCrackers and snacks Graham crackers (2 1/2-inch squares)Crackers and snacks MatzoCrackers and snacks Melba toast (2 inches by 4 inches)Crackers and snacks Oyster crackersCrackers and snacks Popcorn, low-fat microwave or popped with no added fatCrackers and snacks PretzelsCrackers and snacks Rice cakes (4 inches across)Crackers and snacks Saltine crackers

Crackers and snacks Snack chips, fat-free or baked: tortilla, potatoBeas, peas and lentils Baked beansBeas, peas and lentils Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, whiteBeas, peas and lentils Lentils, cooked: brown, green, yellowBeas, peas and lentils Peas, cooked: black-eyed, split, greenBeas, peas and lentils Refried beans, canned


6/31

Serving size Exchange value Carb (g) Protein (g) Fat (g)1/4 (1 ounce) 1 CHO 15 up to 3 up to 1

1 slice (1 ounce) 1 CHO 15 up to 3 up to 12 slices (1 1/2 ounces) 1 CHO 15 up to 3 up to 1

1 1 CHO 15 up to 3 up to 11/2 1 CHO 15 up to 3 up to 1

1/2 (1 ounce) 1 CHO 15 up to 3 up to 11/2 (1 ounce) 1 CHO 15 up to 3 up to 1

1 1 CHO 15 up to 3 up to 11/2 1 CHO 15 up to 3 up to 1

1 1 CHO 15 up to 3 up to 11/3 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

1 1/2 cups 1 CHO 15 up to 3 up to 13/4 cup 1 CHO 15 up to 3 up to 11/3 cup 1 CHO 15 up to 3 up to 11/4 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

1/3 cup 1 CHO 15 up to 3 up to 11/3 cup 1 CHO 15 up to 3 up to 11/3 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

3 tablespoons 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

1/2 cob (5 ounces) 1 CHO 15 up to 3 up to 11 cup 1 CHO 15 up to 3 up to 1

1/2 cup 1 CHO 15 up to 3 up to 11/3 cup 1 CHO 15 up to 3 up to 1

1/4 (3 ounces) 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

1 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

1 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1

8 1 CHO 15 up to 3 up to 13 1 CHO 15 up to 3 up to 1

3/4 ounce 1 CHO 15 up to 3 up to 14 pieces 1 CHO 15 up to 3 up to 1

20 1 CHO 15 up to 3 up to 13 cups 1 CHO 15 up to 3 up to 1

3/4 ounce 1 CHO 15 up to 3 up to 12 1 CHO 15 up to 3 up to 16 1 CHO 15 up to 3 up to 1

15 to 20 (3/4 ounce) 1 CHO 15 up to 3 up to 11/3 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 11/2 cup 1 CHO 15 up to 3 up to 1


7/31

Calories (kcal)808080808080808080808080808080808080

808080808080808080808080808080808080808080808080808080

808080808080


8/31

Food Description

Lean meat and meat substitu or choice, trimmed of fat: ground round, roast, round, sirloin, tenderloinBeef jerkyCheese, 3 grams or less of fat per ounceCottage cheese, fat-free, low-fat or regular Egg substitutes, plainEgg whitesFish, fresh or frozen: catfish, cod, flounder, haddock, halibut, orange roHerring, smokedHot dog, 3 grams or less of fat per ounce (Note: May also contain carbLamb: roast, chop, legLuncheon meat, 3 grams or less of fat per ounce: chipped beef, deli thiOysters, medium, fresh or frozenPork, lean: Canadian bacon, chop, ham, tenderloinPoultry without skin: chicken, Cornish hen, duck, goose, turkeySardines, cannedShellfish: clams, crab, imitation shellfish, lobster, scallops, shrimpTuna, canned in water or oil, drained

Veal: loin chop, roastWild game: buffalo, ostrich, rabbit, venison

Medium-fat meat and meat s Beef: corned beef, ground beef, meatloaf, prime rib, short ribs, tongueCheese, 4 to 7 grams of fat per ounce: feta, mozzarella, pasteurized pr Eggs (limit to 3 a week)Fish, friedLamb: ground, rib roastPork: cutlet, shoulder roastPoultry: chicken with skin, dove, fried chicken, ground turkey, pheasantRicotta cheeseSausage, 4 to 7 grams of fat per ounceVeal, cutlet, no breading

High-fat meats and meat subBacon, porkBacon, turkeyCheese, regular: American, bleu, Brie, cheddar, hard goat, Monterey JHot dog, regular: beef, chicken, pork, turkey or combinationLuncheon meat, 8 or more grams of fat per ounce: bologna, pastrami,Pork: ground, sausage, spareribsSausage, 8 or more grams of fat per ounce: bratwurst, chorizo, Italian,


9/31

Serving size Exchange value Carb (g) Protein (g) Fat (g)

1 ounce 1 CHO 0 7 up to 31/2 ounce 1 CHO 0 7 up to 3

1 ounce 1 CHO 0 7 up to 31/4 cup 1 CHO 0 7 up to 31/4 cup 1 CHO 0 7 up to 3

2 1 CHO 0 7 up to 31 ounce 1 CHO 0 7 up to 31 ounce 1 CHO 0 7 up to 3



2 medium 1 CHO 0 7 up to 31 ounce 1 CHO 0 7 up to 31 ounce 1 CHO 0 7 up to 3

1 ounce 1 CHO 0 7 up to 31 ounce 1 CHO 0 7 up to 31 ounce 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 7

1 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 7

1/4 cup (2 ounces) 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 71 ounce 1 CHO 0 7 4 to 7

2 slices (1 ounce each bef 1 CHO 0 7 8 or moreunce each before cooking) 1 CHO 0 7 8 or more

1 ounce 1 CHO 0 7 8 or morefat and 1 meat exchange.) 1 CHO 0 7 8 or more

1 ounce 1 CHO 0 7 8 or more1 ounce 1 CHO 0 7 8 or more1 ounce 1 CHO 0 7 8 or more


10/31

Calories (kcal)

100100100100100100100100100100100100100100100100100

100100130130130130130130130130130130150150150150150150150


11/31

Food DescriptionFat-free and low-fat milk and yogurt products Buttermilk

Chocolate milkEvaporated milkMilkYogurt, plain or flavored with an artificial sweetener Yogurt, low-fat with fruit

Reduced-fat milk and yogurt products MilkSoy milk, lightYogurt, plain

Whole milk and yogurt products ButtermilkChocolate milkEvaporated milkMilkSoy milk, regular Yogurt, plain

Other Eggnog, made with whole milkRice drink, fat-free, plainRice drink, low-fat, flavored


12/31

Serving size Exchange value Carb (g) Protein (g)1 cup (8 fluid ounces) 1 fat-free milk 12 81 cup (8 fluid ounces) 1 fat-free milk plus 1 carbohydrate 12 8

1/2 cup (4 fluid ounces) 1 fat-free milk 12 81 cup (8 fluid ounces) 1 fat-free milk 12 8

2/3 cup (6 ounces) 1 fat-free milk 12 82/3 cup (6 ounces) 1 fat-free milk plus one carbohydrate 12 8

1 cup (8 fluid ounces) 1 reduced-fat milk 12 81 cup (8 fluid ounces) 1 carbohydrate plus 1/2 fat 12 8

2/3 cup (6 ounces) 1 reduced-fat milk 12 81 cup (8 fluid ounces) 1 whole milk 12 81 cup (8 fluid ounces) 1 whole milk plus 1 carbohydrate 12 8

1/2 cup (4 fluid ounces) 1 whole milk 12 81 cup (8 fluid ounces) 1 whole milk 12 81 cup (8 fluid ounces) 1 carbohydrate plus 1 fat 12 8

1 cup (8 ounces) 1 whole milk 12 81/2 cup (4 fluid ounces) 1 carbohydrate plus 2 fats 12 8

1 cup (8 fluid ounces) 1 carbohydrate 12 81 cup (8 fluid ounces) 2 carbohydrates 12 8


13/31

Fat (g) Calories (kcal)up to 3 100up to 3 100up to 3 100up to 3 100up to 3 100up to 3 100

5 1205 1205 1208 1608 1608 1608 1608 1608 160

variable variblevariable variablevariable variable


14/31

Food DescriptionFresh fruit Apple, small (2 inches across)

ApricotsBanana, extra-smallBlackberries, blueberriesCantaloupe, honeydew, papaya, cubedCherriesDatesGrapefruit, largeGrapes, smallKiwiMango, cubedNectarine, smallOrange, smallPeach, mediumPear, largePineapple, cubedPlums, smallRaspberries

StrawberriesTangerines, smallWatermelon, cubed

Dried fruit Apples ApricotsBlueberries, cherries, cranberries, mixed fruitFigsPrunesRaisins

Canned fruit, unsweetened Applesauce, apricots, cherries, peaches, pears, pineapple, plumsGrapefruit, mandarin oranges

Fruit juice, unsweetened Juice: apple, grapefruit, orange, pineappleFruit juice blends of 100 percent juice, grape, prune


15/31

Serving size Exchange value Carb (g) Protein (g) Fat (g)1 (4 ounces) 1 CHO 15 0 0

4 (5 1/2 ounces) 1 CHO 15 0 01 (4 ounces) 1 CHO 15 0 0

3/4 cup 1 CHO 15 0 01 cup (11 ounces) 1 CHO 15 0 0

12 (3 ounces) 1 CHO 15 0 03 1 CHO 15 0 0

1/2 (11 ounces) 1 CHO 15 0 017 (3 ounces) 1 CHO 15 0 0

1 (3 1/2 ounces) 1 CHO 15 0 01/2 cup 1 CHO 15 0 0

1 (5 ounces) 1 CHO 15 0 01 (6 1/2 ounces) 1 CHO 15 0 0

1 (6 ounces) 1 CHO 15 0 01/2 (4 ounces) 1 CHO 15 0 0

3/4 cup 1 CHO 15 0 02 (5 ounces) 1 CHO 15 0 0

1 cup 1 CHO 15 0 0

1 1/4 cup 1 CHO 15 0 02 (8 ounces) 1 CHO 15 0 0

1 1/4 cup (13 1/2 ounces) 1 CHO 15 0 04 rings 1 CHO 15 0 0

8 halves 1 CHO 15 0 02 tablespoons 1 CHO 15 0 0

1 1/2 1 CHO 15 0 03 1 CHO 15 0 0

2 tablespoons 1 CHO 15 0 01/2 cup 1 CHO 15 0 03/4 cup 1 CHO 15 0 0

1/2 cup (4 fluid ounces) 1 CHO 15 0 01/3 cup (2.7 fluid ounces) 1 CHO 15 0 0


16/31

Calories (kcal)606060606060606060606060606060606060

60606060606060606060606060


17/31

FoodBeveragesBeveragesBeveragesBeveragesBeveragesBeveragesBrownies, cake and cookiesBrownies, cake and cookiesBrownies, cake and cookiesBrownies, cake and cookiesBrownies, cake and cookiesBrownies, cake and cookiesBrownies, cake and cookiesBrownies, cake and cookiesPie and puddingPie and puddingPie and puddingPie and pudding

Doughnuts, muffins and sweet breadsDoughnuts, muffins and sweet breadsDoughnuts, muffins and sweet breadsDoughnuts, muffins and sweet breadsDoughnuts, muffins and sweet breadsIce cream and other frozen dessertsIce cream and other frozen dessertsIce cream and other frozen dessertsIce cream and other frozen dessertsIce cream and other frozen dessertsIce cream and other frozen dessertsIce cream and other frozen dessertsIce cream and other frozen dessertsCandyCandyCandySpreads and syrupsSpreads and syrupsSpreads and syrupsSpreads and syrupsSpreads and syrupsSpreads and syrups


18/31

Description Serving sizeEnergy drink 1 can (8.3 fluid ounces)Hot chocolate, regular cup (8 fluid ounces) water Hot chocolate, sugar-free or light cup (8 fluid ounces) water Lemonade 1 cup (8 fluid ounces)Soda, regular 1 can (12 fluid ounces)Sports drink 1 cup (8 fluid ounces)

Angel food cake, unfrosted 1/12 of cake (2 ounces)Brownie, small, unfrosted re, 7/8-inch thick (1 ounce)Cake, frosted 2-inch square (2 ounces)Cake, unfrosted 2-inch square (1 ounce)Chocolate chip cookies 2 (2 1/4 inches across)Cupcake, small, frosted 1 (1 3/4 ounces)Gingersnap cookies 3Vanilla wafers 5Fruit pie, commercially prepared, two crusts 1/6 of 8-inch piePudding, regular, made with reduced-fat milk 1/2 cup (4 ounces)Pudding, sugar-free or sugar- and fat-free, made with fat-free milk 1/2 cup (4 ounces)Pumpkin pie 1/8 of 8-inch pie

Banana nut bread 1-inch slice (1 ounce)Cake doughnut, medium, plain 1 medium (1 1/2 ounces)Doughnut, glazed nches diameter (2 ounces)Muffin, large 1/4 (1 ounce)Sweet roll 1 (2 1/2 ounces)Frozen pops 1Frozen yogurt, fat-free 1/3 cupFrozen yogurt, regular 1/2 cupFruit juice bar, 100 percent juice 1 (3 ounces)Ice cream, fat-free 1/2 cupIce cream, light or no sugar added 1/2 cupIce cream, regular 1/2 cupSherbet, sorbet 1/2 cupCandy bar, chocolate and peanut 2 "fun-size" bars (1 ounce)Chocolate Kisses 5 piecesHard candy 3 piecesChocolate syrup 2 tablespoons (1 ounce)Fruit spreads, 100 percent fruit 2 tablespoons (3/4 ounce)Honey 1 tablespoon (1/2 ounce)Jam or jelly, regular 1 tablespoon (1/2 ounce)Pancake syrup, light 2 tablespoons (1 ounce)Pancake syrup, regular 1 tablespoon (1/2 ounce)


19/31

Exchange value2 carbohydrates1 carbohydrate plus 1 fat1 carbohydrate2 carbohydrates2 1/2 carbohydrates1 carbohydrate2 carbohydrates1 carbohydrate plus 1 fat2 carbohydrates plus 1 fat1 carbohydrate plus 1 fat1 carbohydrate plus 2 fats2 carbohydrates plus 1 to 1 1/2 fats1 carbohydrate1 carbohydrate plus 1 fat3 carbohydrates plus 2 fats2 carbohydrates1 carbohydrate1 1/2 carbohydrates plus 1 1/2 fat

2 carbohydrates plus 1 fat1 1/2 carbohydrates plus 2 fats2 carbohydrates plus 2 fats1 carbohydrate plus 1/2 fat2 1/2 carbohydrates plus 2 fats1/2 carbohydrate1 carbohydrate1 carbohydrate plus 0 to 1 fat1 carbohydrate1 1/2 carbohydrates1 carbohydrate plus 1 fat1 carbohydrate plus 2 fats2 carbohydrates1 1/2 carbohydrates plus 1 1/2 fats1 carbohydrate plus 1 fat1 carbohydrate2 carbohydrates1 carbohydrate1 carbohydrate1 carbohydrate1 carbohydrate1 carbohydrate


20/31

Food

Non-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetables

Non-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetablesNon-sarchy vegetables

Non-sarchy vegetablesNon-sarchy vegetables


21/31

Description Serving size

Amaranth 1 1/2 cups cooked or 3 cups raw Artichoke 1 1/2 cups cooked or 3 cups raw Artichoke hearts 1 1/2 cups cooked or 3 cups raw Asparagus 1 1/2 cups cooked or 3 cups rawYogurt, plain or flavored with an artificial sweetener 1 1/2 cups cooked or 3 cups rawBaby corn 1 1/2 cups cooked or 3 cups rawBamboo shoots 1 1/2 cups cooked or 3 cups rawBeans: green, Italian, wax 1 1/2 cups cooked or 3 cups rawBean sprouts 1 1/2 cups cooked or 3 cups rawBeets 1 1/2 cups cooked or 3 cups rawBroccoli 1 1/2 cups cooked or 3 cups rawBrussels sprouts 1 1/2 cups cooked or 3 cups rawMilk 1 1/2 cups cooked or 3 cups rawCabbage: bok choy, Chinese, green 1 1/2 cups cooked or 3 cups rawCarrots 1 1/2 cups cooked or 3 cups rawCauliflower 1 1/2 cups cooked or 3 cups rawCelery 1 1/2 cups cooked or 3 cups raw

Chayote 1 1/2 cups cooked or 3 cups rawCucumber 1 1/2 cups cooked or 3 cups rawEggplant 1 1/2 cups cooked or 3 cups rawGreen onions or scallions 1 1/2 cups cooked or 3 cups rawGreens: collard, kale, mustard, turnip 1 1/2 cups cooked or 3 cups rawJicama 1 1/2 cups cooked or 3 cups rawKohlrabi 1 1/2 cups cooked or 3 cups rawLeeks 1 1/2 cups cooked or 3 cups rawMixed vegetables without corn, peas or pasta 1 1/2 cups cooked or 3 cups rawMung bean sprouts 1 1/2 cups cooked or 3 cups rawMushrooms 1 1/2 cups cooked or 3 cups rawOkra 1 1/2 cups cooked or 3 cups rawOnions 1 1/2 cups cooked or 3 cups rawOriental radish or daikon 1 1/2 cups cooked or 3 cups rawPea pods 1 1/2 cups cooked or 3 cups rawPeppers, all varieties 1 1/2 cups cooked or 3 cups rawRadishes 1 1/2 cups cooked or 3 cups rawRutabaga 1 1/2 cups cooked or 3 cups rawSauerkraut 1 1/2 cups cooked or 3 cups rawSoybean sprouts 1 1/2 cups cooked or 3 cups rawSpinach 1 1/2 cups cooked or 3 cups rawSugar snap peas 1 1/2 cups cooked or 3 cups rawSummer squash 1 1/2 cups cooked or 3 cups rawSwiss chard 1 1/2 cups cooked or 3 cups rawTomato: raw, canned, sauce, juice 1 1/2 cups cooked or 3 cups rawTurnips 1 1/2 cups cooked or 3 cups rawVegetable juice cocktail 1 1/2 cups cooked or 3 cups raw

Water chestnuts 1 1/2 cups cooked or 3 cups rawZucchini 1 1/2 cups cooked or 3 cups raw


22/31

Exchange value

1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO

1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO1 CHO

1 CHO1 CHO


23/31

Food

Monounsaturated fats

Polyunsaturated fats

Saturated fats


24/31

Description Serving size

Almonds 6 Avocado 2 tablespoons (1 ounce)Brazil nuts 2Cashews 6Filberts (hazelnuts) 5Macadamia nuts 3Nut butters, trans-free: almond butter, cashew butter, peanut butter (sm 1 1/2 teaspoonOil: canola, olive, peanut 1 teaspoonOlives, black 8 largeOlives, green with pimento 10 largePeanuts 10Pecans 4 halvesPistachios 16Margarine, low-fat spread, 30 to 50 percent vegetable oil, trans-free 1 tablespoonMargarine, trans-free: squeeze, stick, tub 1 teaspoonMayonnaise, reduced-fat 1 tablespoonMayonnaise, regular 1 teaspoon

Mayonnaise-style salad dressing, reduced-fat 1 tablespoonMayonnaise-style salad dressing, regular 2 teaspoonsOil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflo 1 teaspoonPine nuts 1 tablespoonSalad dressing, reduced-fat 2 tablespoonsSalad dressing, regular 1 tablespoonSeeds: flaxseed, pumpkin, sesame, sunflower 1 tablespoonTahini (sesame paste) 2 teaspoonsWalnuts 4 halvesBacon, cooked, regular or turkey 1 sliceButter, reduced-fat 1 tablespoonButter, stick 1 teaspoonButter, whipped 2 teaspoonsCoconut, shredded 2 tablespoonsCream: half-and-half, whipped 2 tablespoonsCream, heavy 1 tablespoonCream, light 1 1/2 tablespoonsCream cheese, reduced-fat 1 1/2 tablespoonsCream cheese, regular 1 tablespoonOil: coconut, palm, palm kernel 1 teaspoonShortening or lard 1 teaspoonSour cream, reduced-fat 3 tablespoonsSour cream, regular 2 tablespoons


25/31

Exchange value Fat (g) Calories (kcal)

1 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 45

1 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 451 CHO 5 45


26/31

FoodBeverages

Condiments

Seasonings

Other

ondiments

Fruits and vegetables


27/31

Other


28/31

Description Serving sizeBouillon, broth, consomme moderate amountsClub soda moderate amountsCoffee, unsweetened or with sugar substitute moderate amountsDiet soda, sugar-free moderate amountsDrink mixes, sugar-free moderate amountsFlavored water, carbohydrate-free moderate amountsTea, unsweetened or with sugar substitute moderate amountsTonic water, sugar-free moderate amountsWater: plain, carbonated, mineral moderate amountsHorseradish moderate amountsLemon juice moderate amountsMustard moderate amountsVinegar moderate amountsCooking spray moderate amountsCooking wine moderate amountsFlavored extracts: almond, peppermint, vanilla moderate amountsGarlic moderate amountsHerbs moderate amounts

Hot pepper sauce moderate amountsPimento moderate amountsSpices moderate amountsWorcestershire sauce moderate amountsGelatin, sugar-free or unflavored moderate amountsGum moderate amountsSalad greens moderate amountsBarbecue sauce 2 teaspoonsCream cheese, fat-free 1 tablespoon (1/2 ounce)Creamer, liquid nondairy 1 tablespoonCreamer, powdered nondairy 2 teaspoonsDill pickles 1 1/2 mediumGherkin pickles 3/4 ounceHoney mustard 1 tablespoonJam or jelly, light or no sugar added 2 teaspoonsKetchup 1 tablespoonMargarine spread, fat-free 1 tablespoonMargarine spread, reduced-fat 1 teaspoonMayonnaise, fat-free 1 tablespoonMayonnaise, reduced-fat 1 teaspoonMayonnaise-style salad dressing, fat-free 1 tablespoonMayonnaise-style salad dressing, reduced-fat 1 teaspoonMiso 1 1/2 teaspoonsParmesan cheese, freshly grated 1 tablespoonPickle relish 1 tablespoonSalad dressing, fat-free Italian 2 tablespoonsSalad dressing, fat-free or low-fat 1 tablespoon

Salsa 1/4 cupSour cream, fat-free or reduced-fat 1 tablespoonSoy sauce, regular or light 1 tablespoonSweet and sour sauce 2 teaspoonsSweet chili sauce 2 teaspoonsSyrup, sugar-free 2 tablespoonsTaco sauce 1 tablespoonCabbage, raw 1/2 cupCarrots, cauliflower or green beans, cooked 1/4 cup


29/31

Cranberries, sweetened with sugar substitute 1/2 cupCucumber, sliced 1/2 cupRhubarb, sweetened with sugar substitute 1/2 cupCocoa powder, unsweetened 1 tablespoonHard candy, regular or sugar-free 1 pieceWhipped topping, light or fat-free 2 tablespoonsWhipped topping, regular 1 tablespoon


30/31

Frequency Carb (g) Calories (kcal)as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20

as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20as often as you'd like 5 or less 20

up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20

up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20


31/31

up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20up to 3 times a day 5 or less 20

meal plan for health and disease 03.03.13

Documents