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.