December Nutrition Tips

EXCHANGE SYSTEM KEY				MEAL IDEAS
1 starch = 80 calories		(3 grm. Protein)	PROTEIN AND CARBOHYDRATE BALANCED
1 fruit = 60 calories
1 milk = 90 calories		(8 grams protein)
1 protein = 55 calories	35-55 calories (7 grams per ounce)
1 fat = 45 calories
low starch veggies= free
BREAKFAST
english muffin		2 starch	cottage cheese 1 c.		4 pro	1 1/2 c kashi cereal	2 st.
"fake" soy sausage		1 1/2 pro	1 slice toast		1 st	or 1 C. oatmeal	2 st.
2% cheese slice		1 pro	bit of jam		free	1/2 c. skim or 1/2%	1/2 milk
2 slices toast		2 st	balance bar		2 pro + 1 st	lite yogurt	1 milk + 1/2 fruit
1 Tbsp peanut butter		1 pro + 1 fat	or genisoy bar		2 pro + 1 1/2 st	1/4 c. grape nuts	1 st
big orange		2 fruit
LUNCH
big salad		free	large greek salad		free	2 slices bread	2 st
2 oz. ham or turkey		2 pro	2 Tbsp feta		1 pro + 1 fat	2 oz lean meat	2 pro
2 % cheese 1 oz.		1 pro	steamed pita 2 oz		2 st	2% cheese slice	1 pro
lite drsg (5 gram fat)		1 fat	"dipped drsg"		1 fat	big fruit	2 fruit
120 cal starchy crunch 1 1/2 st			(will need protein for snack)			lite yogurt	1 milk + 1/2 fruit
can of lentil soup		2 pro + 2 1/2 st	2 slices bread		2 st	2 cups steamed veg	free
or split pea		3 pro + 2 st	3 oz tuna		3 pro	3 oz chicken	3 pro
2 cups fruit salad		2 fruit	1 tbsp lite mayo		1 fat	1 cup rice	3 st
			2 cups fruit salad		2 fruit	1 tsp sesame oil	1 fat
			small salad		free
			lite drsg		1 fat
veggie burger		2 pro
2% cheese slice		1 pro	4 chik nuggets		2 pro	2 slices veg. Pizza	2 st,2 pro,2 fat
bun		2 st	huge salad		free	large salad	free
salad		free	lite drsg		1 fat	lite drsg	1 fat
lite drsg		1 fat	120 cal tostitos		1 1/2 st
DINNER (doesn't have to have protein)
1 1/2 cup pasta		4 st	2 cups beans + rice		4 st + 3 pro	4 oz. chicken breast	4 pro
1 1/2 cup veggies		free	(Zatarains box mix)			6 oz. baked potato	2 st
6 oz shrimp		6 pro	tomatoes		free	1 tbsp sour cream	1 fat
dinner salad		free	extra can of beans		included above	large salad	free
lite drsg		1 fat	dinner salad + drsg		free + 1 fat	lite drsg	1 fat
6 oz. salmon		6 pro	ground round 3 oz		3 pro	large salad	free
1 cup rice		3 st	2% cheese slice		1 pro	2/3 cup veggie crumbles 2 pro
steamed veggies		free	bun		2 st	taco powder	free
big salad		free	baked fries 1 cup		2 st	120 cal tostitos	1 1/2 st
lite drsg		1 fat	big salad		free	1/4 c. lite taco ches.	1 pro + 1/2 fat
			lite drsg		1 fat	lite drsg	1 fat
SNACKS	(carb and protein) and veggies anytime!
genisoy bar		2 pro + 1 1/2 st	1/2 c. cottage cheese		2 pro	med apple	1 1/2 fruit
balance bar		2 pro + 1 st	120 cal crackers		1 1/2 st	2 slices 2% cheese	2 pro
(or 1/2 of one)