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Virginia Cooperative Extension Service VIRGINIA TECH AND VIRGINIA STATE VIRGINIA'S LAND GRANT UNIVERSITIES 348-267 Reprinted March 1985 Student Information Handout Lesson 3 The NEAT Diet Plan

1 Virginia Cooperative Extension Service VIRGINIA TECH AND VIRGINIA STATE VIRGINIA'S LAND GRANT UNIVERSITIES Reprinted March 1985 Student Information Handout Lesson 3 The NEAT Diet Plan MISCELLANEOUS FOODS EXPRESSED IN EXCHANGE GROUPS Mixed Dishes Brand Amount/Serving w/meat 4 oz. (~ can) 1 bread, ~ meat, 1 fat (150 calories) w/mushrooms 4 oz. (~ can) 1 bread, ~ meat, 1 fat (150 calories) Pizza Sauce 2 oz. (~ cup) 1 fat (45 calories) Beef aroni 5 oz. (i/3 can) Cheese l~ breads, ~ meat, 1 fat (285 calories) Chili Con Carne w/beans l~ breads, 1 fat, ~ meat (190 calories) Marinara Sauce 4 oz. (~ cup) Meat Balls w/gravy ~ bread, 2 meats, 1 fat (230 calories) w/beef l~ breads, 1 fat (150 calories) Meat Balls w/meat 1 bread, 1 fat (115 calories) w/meat Balls w/mushrooms 1 bread, ~ fat (95 calories) Meat Ball Stew 7 oz. (~ can), 1 fat (190 calories) Lasagna 8 oz. (1/5 can) 2 breads, 1 meat, 2 fats w/beef 8 oz. (1/5 can) 2~ breads, 1 meat, 1 fat Meat Balls 8 oz. (1/5 can) 2 breads, 1 meat, ~ fat (240 calories) Pizza Pie Mix (made w/water) 2 breads, 1 fat Virginia Cooperative Extension Service programs, activities, and employment opportunities are available to all people regardless of race, color. religion, sex. age. national origin, handicap, or political affiliation. An equal opportunity/ affirmative action employer. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, and September 30, 1977, in cooperation with the U.S. Department of Agriculture. Mitchell R. Geasler. Director. Virginia Cooperative Extension Service. and Vice Provost for Extension, Virginia Polytechnic Institute and State University, Blacksburg, Virginia ; Clinton V. Turner, Administrator Extension Program, Virginia State University. Petersburg. Virginia

2 /...D 5(,55 Prl ~ "' 3. I.I? VP! Branq -2- Amount/Serving Meat Ball Dinner Spaghetti w/meat Dinner 1/6 1/6 3 breads, 1 meat (285 calories) 2~ breads, 1 meat (250 calories) Stouffer's Frozen Beef Frozen Cheese Frozen Lasagna Frozen Maniocotti Spaghetti Dinner Cheese Rice-A-Roni Spanish Rice-A-Roni Wild Rice-A-Roni Twist-A-Roni Scallop-A-Roni Macaroni w/cheese Italian Style Spaghetti Ground Beef Tomato Sauce Meatballs & Meat & Mushrooms Barbecue Beans Pork & Beans Beans & Franks Roast Beef Hash 3/4 cup 3/4 cup 1 ~ pkg ( 6 0 z ) 2~ breads, 1 meat, 1 fat 2 breads, 1 meat, 1 fat (260 calories) l~ breads, 2 meats, 1 fat 2 breads, 2 meats, 3 fats (425 calories) 3 breads, 1 fat 2~ breads, 1 meat, 1 fat 2~ breads, 2 fats (265 calories) 3 breads, 2 fats 2~ breads, 1 fat (220 calories) 2 breads, 1 meat (215 calories) l~ breads, 1 meat (180 calories), 1 fat (190 calories) l~ breads, 2 fats (195 calories) 2~ breads (175 calories) 2 breads, 2 meats, 1 fat 1 bread, 2 meats (220 calories)

3 Brand Amount/Serving Stouffer's Lobster Newburg ~ pkg. (6 oz.) ~ bread, 2 meats, 3 fat (320 calories) Stouffer's Swiss Steak ~ pkg. (5 oz.) ~ bread, 4 meats Stouffer's Macaroni/Beef ~ pkg. (6 oz.), 1 fat with Tomatoes (190 calories) Stouffer's Spinach Souffle ~ pkg. (6 oz.), 2 fat (235 calories) -3- Stouffer's Cheese Souf fle ~ pkg. (6 oz.) 1 bread, 2 meats, 3 fats (355 calories) Stouffer's Macaroni & Cheese ~pkg. (6 oz.) 2 breads, 1 meat, 1 fat (260 calories) Stouffer's Potatoes au Grat in ~pkg. (6 oz.) Stouffer's Escalloped ~pkg. (6 oz.) 1 bread, 2 meats, 1 fat Chicken/Noodles (265 calories) Stouffer's Alaska King ~pkg. (6 oz.) ~ bread, 1 meat, 4 fats Crab Newburg (290 calories) Stouffer's Creamed Chicken ~pkg. (6 oz.) ~ bread, 2 meats, 2 fats (275 calories) Stouffer's Turkey Tetrazzini ~ pkg. (6 oz.) 2 breads, 2 meats, 1 fat Stouffer's Beef Pie ~ pkg. (5 oz.) l~ bread, 1 meat, 2 fats (270 calories) Stouffer's Chicken Pie ~pkg. (5 oz.) l~ bread, 1 meat, 4 fats (360 calories) Snow's Welsh Rarebit ~ can (5 oz.), 2 fats (235 calories) R & R Chicken Fricassee ~ can (14 oz.) 1 bread, 2 meats (220 calories) R & R Chicken a la King ~ can (10 oz. can) 2 meats (150 calories) Dinty Moore Beef Stew ~ can (15 oz. can) ~ bread, 2 meats

4 -4- T.V. Dinners Brand Ainount/Serving Morton Bounty (Campbell) Bounty (Campbell Bounty (Campbell) Kraft Ham Beef Stew Chicken Noodle Dinner Macaroni with Cheese Sauce Macaroni Creole Chicken Stew w/dumplings Beef Stew Chicken Stew Chili Con Carne/ Beans Spaghetti Dinner 1 pkg. (150 grams) 1 bread, 5 meats, omit apple sauce (445 calories) (145 calories 2 breads, 1 fat 1 bread, 2 fats, 1 meat (235 calories) 1 bread, 2 meats 1 bread, l~ meats l~ breads (105 calories) Chinese Food Chicken Divider- ~ total mix Pak, Chow Mein Beef Divider-Pak, ~ total mix Chow Mein Mushroom Divider- ~ total mix Pak, Chow Mein Meatless Chow Mein ~ can Subgum Chicken ~ can Chow Mein Beef Chop Suey ~ can Chinese Vegetables ~ can Chop Suey Vegetables ~ can Bean Sprouts ~ can Chow Mein Noodles ~ can Chicken Chow Mein 8 oz. (~ pkg.) (Frozen) Soya Sauce As desired 2 breads, 2 meats (290 calories) 2 breads, 2 meats, 1 fat l~ breads, 2 fats (195 calories)

5 -5- Soups Brand Amount/Serving Bouillon As desired Clear Broth As desired Consonnne As desired Frozen Pea 1 bread, ~ fat (green) w/ham (95 calories) Green Pea 1 bread, ~ fat (95 calories) Black Bean 1 bread (70 calories) Tomato 1 bread ( 70 calories) Tomato Rice 1 bread (70 calories) Vegetable 1 bread (~oz.) dilute with (70 calories) Vegetable Bean 1 bread (70 calories) Asparagus, ~ bread, ~ fat (3~ oz.) diluted with ( 60 calories) Beef Noodle ~ bread, ~ fat (60 calories) Chicken Gumbo ~ bread, ~ fat (60 calories) Chicken Noodle ~ bread, ~ fat (60 calories) Potato, ~ bread, ~ fat (60 calories) Turkey Noodle ~ bread, ~ fat (60 calories) Turkey Vegetable ~ bread, ~ fat (60 calories)

-6- Bran4 ' Vegetarian Vegetable Amount/Serving ~ bread, ~ fat ( 60 calories) Beef Soup Chicken Vegetable Clam Chowder Manhattan Style Pepper Pot ~meat, ~ bread Scotch Broth Vegetable Beef Frozen

6 -6- Bran4 ' Vegetarian Vegetable Amount/Serving ~ bread, ~ fat ( 60 calories) Beef Soup Chicken Vegetable Clam Chowder Manhattan Style Pepper Pot ~meat, ~ bread Scotch Broth Vegetable Beef Frozen Vegetable w/beef, Old- Fashioned ~meat, ~bread Celery, Chicken, Minestrone Frozen Potato, Vegetable Split Pea with Ham 1 meat, 1 bread Disclaimer Trade and brand names are used in this publication only for the purpose of providing information. The Virginia Cooperative Extension Service and the Virginia Polytechnic Institute and State University do not guarantee or warrant the standard of any product named, nor do they imply approval of any product named to the exclusion of oth~rs which also may be suitable.

LESSON 5 USING YOUR MICROWAVE OVEN

Virginia Cooperative Extension Service VIRGINIA TECH AND VIRGINIA STATE VIRGINIA'S LAND GRANT UNIVERSITIES Publication 356-064 LESSON 5 USING YOUR MICROWAVE OVEN Janice Woodard, Extension Specialist Home