YALE PEDIATRIC ENDOCRINOLOGY – 2200 CALORIES (45% …
YALE PEDIATRIC ENDOCRINOLOGY – 2200 CALORIES (45% CHO, 25% PRO, 30% FAT)
Mary Savoye, RD, CDE, 737-4384, Alisa Scherban, MPH, RD, CDE, 737-4319, Paulina Rose, RD, CDE 764-6741
BREAKFAST
Pick one item from each column below to make a balanced breakfast
|FRUIT |STARCH |PROTEIN |MILK |FAT |
|1 small to medium fruit |2 slice whole wheat bread |1 egg |1 cup skim milk |1 tsp margarine |
|(Apple, orange, peach, pear, kiwi, pomegranate) | | | | |
| |2 small pieces of Naan bread |¼ cup Egg Beaters |1 cup 1% milk |1Tbsp light margarine |
|2 small plums or 2 small tangerines | | | | |
| |1 small bagel or 1/2 large |2 tablespoon peanut butter |1 cup soy milk |1 tsp butter |
|¾ cup fresh pineapple | | | | |
| |1 English muffin |1 slice ham or turkey |1 cup skim buttermilk |1 Tbsp cream cheese |
|1 small banana | | | | |
| |4 slices “light” bread (thin) |1 slice low fat cheese |½ cup canned evaporated skim milk |2 Tbsp light cream cheese |
|1 cup berries | | | | |
| |1 ½ cup cheerios or corn flakes |¼ cup cottage cheese |¾ cup low fat plain yogurt |1/8 avocado |
|½ cup papaya, mango | | | | |
| |1 cup Raisin Bran |¼ cups dry roasted nuts |8 oz carton “light” yogurt |1 tsp oil |
|¼ of a whole cantaloupe or 1 cup melon balls | |(peanuts, almond, walnut) |(artificially sweetened) | |
| |1 cup cooked oatmeal, grits or farina | | |1 strip Canadian bacon |
|1 ¼ cup watermelon | | | | |
| |2 toaster waffle with 2 Tbsp. sugar-free | | |2 Tbsp sour cream |
|15 grapes of cherries |syrup | | | |
| | | | |1 Tbsp salad dressing |
|2 Tbsp. raisins |4 small pancakes | | | |
| | | | |2 Tbsp light dressing |
|½ cup canned fruit, in natural juice |2 small 6” tortilla (to make an egg | | | |
| |burrito) | | |1 tsp mayonnaise |
|¼ cup applesauce (1/2 cup unsweetened) | | | | |
| |2 low fat granola bar | | |1 Tbsp light mayonnaise |
| | | | | |
| |4 Quakers rice cakes | | | |
• Choose high fiber cereal that contains more than 3 grams of fiber/serving
• Look for cheese that contains less than 5 grams of fat per 1 ounce serving
LUNCH
Pick ONE item from each column below to make a good lunch
|PROTEIN |STARCH |VEGETABLE |FRUIT |MILK |
|4 oz sliced turkey, ham, roast beef or|2 slices whole wheat bread |1 cup of cooked vegetables or 2 cup raw |1 small to medium fruit (apple, orange,|1 cup skim milk |
|low fat cheese | |vegetables including the following: |peach, pear) | |
| |1 small piece of naan bread | | |1 cup 1% milk |
|4 oz lean hamburger patty, broiled or | |Asparagus |2 small plums, tangerines, apricots | |
|grilled |1 hamburger roll or hard roll | | |1 cup soy milk (artificially |
| | |Beans(green, wax, Italian) |¾ cup fresh pineapple | |
|4 oz grilled or baked chicken breast |1 cup bean, pea or lentil soup | | |1 cup skim milk |
|or fish | |Beets |1 small banana | |
| |1 cup chicken noodle soup with 6 | | |1 cup skim buttermilk |
|¾ cup tuna, chicken salad made with |crackers(low fat) |Broccoli, Bok choy, okra |1 cup berries | |
|low fat mayonnaise-omit fat choice | | | |½ cup canned evaporated skim milk |
| |2/3 cup cooked pasta or polenta |Cabbage |¼ of a whole cantaloupe or 1 cup melon | |
|1 cup low fat cottage cheese | | |balls |¾ cup low fat plain yogurt |
| |1 medium baked potato or sweet potato |Cauliflower | | |
|1 cup Egg Beaters | | |1 ¼ cup watermelon |8 oz carton “light” yogurt |
| |1 cup boiled or roasted potatoes, sweet |Celery, cucumber | |(artificially sweetened) |
|1 soy burger |potato, butternut (winter) squash | |15 grapes or cherries | |
| | |Mushrooms, onions, peppers | | |
|2 cup tofu |20 oven fries | |2 Tbsp raisins or dried cranberries | |
| | |Spinach, escaroles, collard greens, endives, | | |
|1 cup tempeh |1 pita pocket (6 inches) |lettuce, romaine, broccoli rabbi |½ cup canned fruit, in natural juice | |
| | | | | |
|2 slice cheese pizza—omit starch |2/3 cups rice |Tomatoes (juice=1/2 cup) |¼ cup applesauce (1/2 cup unsweetened) | |
|choice | | | | |
| |1 cup cooked beans or 2/3 cups baked beans |Turnips | | |
| | | | | |
| |¾ cup rice & beans, mixed |Zucchini | | |
• FAT: Limit to 1 teaspoon regular margarine, butter, oil, or mayonnaise; or 1 tablespoon light margarine, regular salad dressing, reduced fat mayonnaise
• FREE FOODS: Water, club soda, seltzer water, sugar free gelatin, broth, mustard, ketchup (1 Tbsp), herbs, spices
SNACK
Pick ONE item from each column below
|SNACK FOODS |PROTEIN |
|1 slice whole wheat bread |1 Mozzarella (Kraft) cheese stick |
| | |
|½ small bagel (Lenders) or 1 mini-bagel |1 ounce low fat cheese with 4 grams of fat or less |
| | |
|7 reduced fat Triscuits or 6 saltines |1 ounce turkey, chicken, ham or lean roast beef |
| | |
|¾ cup unsweetened cereal |½ cup tofu |
| | |
|¾ oz pretzels (small bag) |¼ cup tempeh |
| | |
|3 cups light popcorn |1 tablespoon peanut butter |
| | |
|50 goldfish |½ cup low fat cottage cheese |
| | |
|3 Graham cracker squares |½ cup ice milk or non-fat frozen yogurt |
| | |
|8 animal crackers or 5 Vanilla wafers | |
| |¼ cup dry roasted nuts (almonds, peanuts, walnuts) |
|2 Quakers rice cakes | |
| | |
|½ cup canned fruit in natural juice |8 oz light yogurt |
| | |
|1 small to medium piece of fruit | |
| |½ cup fat-free pudding (4oz = 100 calories) |
|1 fruit juice bar | |
| | |
|1 cup raw vegetables(carrots, celery cucumber, peppers) | |
• FREE FOODS: Water, club soda, seltzer water, sugar free gelatin, broth, mustard, ketchup (1 Tbsp), herbs, spices
SUPPER
Pick ONE item from each category below to make a balanced meal
|PROTEIN |STARCH |VEGETABLE |FRUIT |MILK |
|4 oz sliced turkey, ham, roast beef or| |1 cup of cooked vegetables or 2 cup |1 small to medium fruit (apple, |1 cup skim milk |
|low fat cheese |2 slices whole wheat bread |raw vegetables including the |orange, peach, pear) | |
| | |following: | |1 cup 1% milk |
|4 oz lean hamburger patty, broiled or |1 small piece of naan bread | |1 small plums or 2 small tangerines | |
|grilled | |Asparagus | |1 cup soy milk |
| |1 hamburger roll or hard roll | |¾ cup fresh pineapple | |
|4 oz grilled or baked chicken breast | |Beans(green, wax, Italian) | |1 cup skim buttermilk |
|or fish |1 cup bean, pea or lentil soup | |1 small banana | |
| | |Beets | |½ cup canned evaporated skim milk |
|¾ cup tuna, chicken salad made with |1 cup chicken noodle soup with 6 | |1 cup berries | |
|low fat mayonnaise-omit fat choice |crackers(low fat) |Broccoli, Bok choy, okra | |¾ cup low fat plain yogurt |
| | | |¼ of a whole cantaloupe or 1 cup melon| |
|1 cup low fat cottage cheese |2/3 cup cooked pasta or polenta |Cabbage |balls |8 oz carton “light” yogurt |
| | | | |(artificially sweetened) |
|1 Egg Beaters |1 medium baked potato or sweet potato |Cauliflower |1 ¼ cup watermelon | |
| | | | | |
|1 soy burger |1 cup boiled or roasted potatoes, |Celery, cucumber |15 grapes or cherries | |
| |sweet potato, butternut (winter) | | | |
|2 cup tofu |squash |Mushrooms, onions, peppers |2 Tbsp raisins | |
| | | | | |
|1 cup of tempeh |20 oven fries |Spinach, escaroles, collard greens, |½ cup canned fruit in natural juice | |
| | |endives, lettuce, romaine, broccoli | | |
|2 slices cheese pizza- omit starch |1 pita pocket (6 inches) |rabbi |¼ cup applesauce (1/2 cup unsweetened)| |
|choice | | | | |
| |2/3 cups rice |Tomatoes (juice=1/2 cup) | | |
| | | | | |
| |1 cup cooked beans or 2/3 cups baked |Turnips | | |
| |beans | | | |
| | |Zucchini | | |
| |¾ cup rice & beans, mixed | | | |
• FAT: Limit to 1 teaspoon regular margarine, butter, oil, or mayonnaise; or 1 tablespoon light margarine, regular salad dressing, reduced fat mayonnaise
• FREE FOODS: Water, club soda, seltzer water, sugar free gelatin, broth, mustard, ketchup (1 Tbsp), herbs, spices
SNACK
Pick ONE item from each column below
|SNACK FOODS |PROTEIN |
|1 slice whole wheat bread |1 Mozzarella (Kraft) cheese stick |
| | |
|½ small bagel (Lenders) or 1 mini-bagel |1 ounce low fat cheese with 4 grams of fat or less |
| | |
|7 reduced fat Triscuits or 6 saltines |1 ounce turkey, chicken, ham or lean roast beef |
| | |
|¾ cup unsweetened cereal |½ cup tofu |
| | |
|¾ oz pretzels (small bag) |¼ cup tempeh |
| | |
|3 cups light popcorn |1 tablespoon peanut butter |
| | |
|50 goldfish |½ cup low fat cottage cheese |
| | |
|3 Graham cracker squares |½ cup ice milk or non-fat frozen yogurt |
| | |
|8 animal crackers or 5 Vanilla wafers | |
| |¼ cup dry roasted nuts (almonds, peanuts, walnuts) |
|2 Quakers rice cakes | |
| | |
|½ cup canned fruit in natural juice |8 oz light yogurt |
| | |
|1 small to medium piece of fruit | |
| |½ cup fat-free pudding (4oz = 100 calories) |
|1 fruit juice bar | |
| | |
|1 cup raw vegetables(carrots, celery cucumber, peppers) | |
• FREE FOODS: Water, club soda, seltzer water, sugar free gelatin, broth, mustard, ketchup (1 Tbsp), herbs, spices
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