Note: Calories have been rounded 1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B694%, Calcium 68%, Iron 63%, Zinc 73% |
Traditional American Cuisine: 1600 Calories
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Note: Calories have been rounded 1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron 73%, Zinc 91% A 5’4″, 175lb woman and a 5’8″, 200lb man (both with a BMI of 30) would have energy expenditures of approximately 2,500 calorie and 3,000 calories/day respectfully (15 calories per pound). However, the underreporting of caloric intake has been estimated to be in the range of 400 to 900 calories per day. Thus, a 1600-calorie per day diet should yield a deficit of about 500 to 1000 calories per day, or 1 to 2 pounds per week weight loss. If the you lose 4 lbs in 1 month, you are losing about 500 calories per day or 1 lb per week. Both total amount of weight lost as well as weight maintenance may be improved by increasing the number of minutes of activities of daily living, chores and exercise. |
Asian-American Cuisine Use theexchange listto give yourself more choice.
1,600: 100% RDA met for all nutrients except : Zinc 95%, Iron 87%, Calcium 93% |
Mexican-American Cuisine Use the exchange list to give yourself more choice.
1,600: 100% RDA met for all nutrients except: Vit E 97%, Zinc 84% |
Southern Cuisine Use the exchange list to give yourself more choice.
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