Diet should accent variety and you should be able to choose
what you want. Here I am going to discuss the basic 1000
calorie diet. One in which you select from categories of foods
to tailor the diet to your choices. Each day you choice foods
you like from a list then pick out optional foods to add to it. To
insure you get proper nutrition make sure you get foods from
each food group. This is not to suggest anyone needs only a
1000 calories a day but it is a good starting point. One which
YOU can add to --and round out your nutrition needs. For
example if you need a 1250 calorie diet add 250 calories using
basic nutrition guidelines. If 1500 add 500 and so on.

BASICS FOR 1000 CALORIE DIET

Skimmed milk ---2 cups ----170 calories
Cottage cheese ---3/4 cup ----200 calories
Egg --- 1 medium ----- 75 calories
Selected Meat, Fish, Poultry ---- 1 medium portion ---- 275 calories
12 1/2 calorie vegetables -----4 portions ------50 calories
Optional calories budget ----- 230 calories
*which adds up to 1000 calories a day
*4 ozs dietetic tuna fish (170) may be substituted for 2/3 cup
of cottage cheese.

OPTIONAL CALORIE BUDGET

Group I. 1 - 50 calorie bread, 2 - 50 calorie fruits and
3 - 25 calorie vegetables = 225 calories

Group II. 2 - 25 calorie breads, 2 - 50 calorie breads,
1 - 50 calorie fruit, 1 - 25 calorie vegetable = 225 calories

Group III. 1 - 100 calorie cereal, 2 - 25 calorie fruits, 1 - 50 calorie fruit
1 - 25 calorie vegetable = 225 calories

*Average approximatel values: protein 100g, carbohydrates 94g, fat 30g

CALORIE VALUE BREAD GROUP

25 calories
Melba toast (1piece) Ry-Krisp (1 piece) Arrowroot biscuit (1)Pretzel (5 sm sticks)
Oysterettes (6 crackers)Social tea biscuit (1) Soda cracker(1)Vanilla wafer (5)

50 calories
White, rye, whole wheat, cracked wheat(1 thin slice), Rusk holland (1 rusk)
fig bar, gingersnap, graham cracker, macaroons, oreo, peanut butter, shortbread,
(1) ritz cracker (3)

100 Calories
Cereal cooked, cornflakes dry, rice krispies dry, wheaties dry, (2/3 cup)
Shredded wheat (1 large)

CALORIE VALUE FRUITS

25 calories
Canteloup (1/2 med) cranberries, honeydew melon(1/2 cup), lemons, strawberries, watermelon

50 calories
Apricots canned waterpacked or fresh (3), blackberries, blueberries, cherries sour,
fruit coctail water packed, grapefruit canned or fresh(1/2)Grapes, honeydew melon
(2"wedge) loganberries, nectarine, orange, peach, pear, pinapple fresh or canned
waterpacked, plums, raspberries, tangerine.

CALORIE VALUE VEGETABLES

*No butter or fat in cooking or mayonaise. french dressing on salads.One standard
portion is 1/2 cup. Fruits and vegetables may be substituted with others of same
calorie value.

12 1/2 calories
Asparagus(6 stalks) beet greens, broccoli, cabbage, cauliflower, celery, chard, cucumber,
dandelion greens endives, escarole,lettuce, mushrooms, parsley, pepper, pickles,
pimentos, radishes, rhubarb, sauerkraut spinach, string beans, summer squash
turnip greens and water crest. (1/2 cup)

25 Calories
Beets fresh or canned, brussell sprouts, carrots, eggplant, leeks, scallions(6 small),
tomato juice, tomato fresh or canned, turnips (1/2 cup)

CALORIE VALUE DAIRY FOODS

Cheese, cottage, pot, farmers, creamed 1/3 cup or 1 oz -100
Egg 1 med - 75, Milk skimmed or buttermilk 1 cup - 85
Evaporated, unsweetened 1 oz - 45
Skimmed dried powder 1 tbsp - 25
Whole milk 1 oz - 20 8 oz - 160
Whole dried powder 1 tbsp - 50

CALORIE VALUE MEAT, FISH, POULTRY

Lean Small: 4 oz- 100, Medium 6 oz-150, Large 8 oz-200
Bass stripped, chicken breast, clams(1 doz) cod, crabmeat, flounder, haddock,
lobster, oysters, pike, scallops, shrimp, and trout brook only

Medium Lean Small 4 oz-170, Medium 6 oz-250, Large 8 oz-340

Bluefish, bonito, butterfish, halibut, herring, liver, mackerel, rabbit, salmon,
sardines in tomato sause, shad, swordfish, trout lake, tuna fresh, turkey white only,
veal all cuts, whitefish.

Medium Fat Small 4 oz-260, Medium 6 oz-400, Large 8 oz-520

Beef all cuts, bologna, frankfurters, picked herring, lamb all cuts, liverwurst,
salmon fresh, sardines in oil, tuna fish canned, turkey except white meat.

FOODS WITHOUT CALORIE VALUE

Coffee without added sugar or cream
Postum without added sugar or cream
Tea without added sugar or cream
Carbonated , mineral or fresh water
Non calorie flavored carbonated beverages
Sugar substitutes
Celery salt and dill
Chives as seasoning*
Horse radish
Lemon juice, section or slices*
Mustard
Pepper all varieties
Salt
Sauses such as worchestershire or A1
Tabasco
Spices
Vinegar cidar, wine or artifical
Garlic*
Bread and Butter Pickles*
Cucumber Pickes*
Dill Pickles*
Pickled Onions*
Sour Pickes*
Bouillon
Clear soups without fat
Consomm'e
*These items all contain a few calories, but for practical purposes, when
used in the amounts customary as seasoning relishes or as a thickening
agent, they are insignificant.

**Content herein is intended for general information only and is
in no way intended to replace your Doctor, Pharmacist, Nutritionist
or any other Health Care Provider.**