Guidelines for Calories

Guidelines for calories employs two principles: (1) average calories based on food groups or categories rather than calorie counting of individual recipes; and (2) controlling calories by simple modifications. These modifications include serving method, smaller portion sizes, and eliminating or minimizing high calorie accompaniments such as gravy and sauces and the fat added in food preparation.

Food Categories and portion sizes follow:

BREAKFAST APPETIZERS (Small fruit serving)

The sample meal pattern on the last card of this guideline information suggests one of the
following fruit servings with the breakfast meal. (Items in bold face are good sources of
Vitamin C). Average calories per serving = 60:

Canned fruit 1/2 cup, drained of syrup
Fruit juice, unsweetened 1/2 cup
(orange, grapefruit, grapefruit and orange, pineapple, apple, tomato, vegetable, grape)

BREAKFAST ENTREES (Equivalent to one-ounce meat serving)
Average calories per serving = 75-100

*Higher in fat and higher in calories. As little fat as possible should be used in egg preparation. (Shortening compound used for pan coating can be used to reduce fat in foods requiring grill preparation.) Poached, soft cooked and hard cooked eggs are lowest in calories, because no fat is involved in their preparation. Hot sandwiches may be served at breakfast for variety. Two slices of bread or 1 English muffin, 1 ounce of meat or cheese and 1 strip bacon (250 to 300 calories), form a complete breakfast except for milk and Breakfast Appetizer servings.

STARCH SERVINGS (Bread/Cereal foods, principally)
This menu category includes breads, cereal and cereal products, legumes and starchy vegetables. Average calories per serving = 80.

1. 1. Breads

 

1. 1. Cereal Products

 

1. 1. Starchy Vegetables

 

FAT SERVINGS

Fats are concentrated sources of calories. Average calories per serving = 45.

 

BEVERAGES

1. 1. Milk Servings
      Two 8-ounce glasses of milk or other dairy product equivalent are recommended daily for adults to meet calcium requirements. One Milk Serving equals one 8-ounce glass milk or equivalent. Approximate calories per serving = 90.

 

 

1. Other Beverages
   Unsweetened black coffee, unsweetened tea, sugar-free soft drinks, and bouillons range from 0 to 25 calories.

   Sweetened soft drinks, milk shakes, and hot cocoa are high in sugar and calories. Milk shakes range in calories from approximately 290-450 calories depending on the ingredients used. Milk shakes contribute calcium. Dehydrated ice milk-milk shake mix (approximately 290 calories per serving) is a source of both calcium and Vitamin A–a consideration for Navy afloat patrons when milk is not available to supply these nutrients.

APPETIZERS (lunch/dinner)
A fruit or fruit juice or vegetable juice serving, large or small, is a good appetizer. Other possible appetizers containing about 120 calories include:

Soup

LARGE FRUIT SERVINGS (for lunch/dinner appetizer or dessert)
Serve fresh fruits whenever possible to avoid the sugar added to most canned and frozen fruits. When only canned fruits are available, serve 1/2 cup and drain off the syrup. The following fruit servings are twice the size of the breakfast fruit servings and provide about 120 calories per serving.

MEAT SERVINGS (3 ounce lunch/dinner entree)
An ounce of cooked meat provides approximately 75 calories. Lean meats such as bottom round, roast veal, chicken without skin and fish contain approximately 55 calories per ounce. High-fat meats such as cold cuts, spareribs, sausage, corned beef and frankfurters have about 100 calories per ounce.

Serve lean meats whenever possible to reduce saturated fats, cholesterol and calories. Trim off visible fat. Remember that sauces and gravies, except tomato, seafood cocktail, and mustard, should be avoided by weight-conscious personnel. The following meats have about 225 calories per serving. For the most part, plain meat portions are 3 ounces cooked (4 ounces raw meat makes a 3-ounce portion when cooked); mixed dishes (casseroles) are 1 cup. Use slotted spoon to serve casserole dishes such as beef stew to minimize calories from the gravy.

Cottage cheese, 3/4 cup, is nutritionally similar to 3 ounces of meat.

VEGETABLE SERVINGS (cooked)
Vegetables prepared without added fats or sugar are very low in calories, about 25 per half-cup serving. The somewhat starchy vegetables, such as green peas and winter squash, contain about 70 calories per half-cup serving. Dark green and deep yellow vegetables are good sources of Vitamin A. Most dark green vegetables, if not overcooked, are also reliable sources of Vitamin C.

SALADS (including raw vegetables)
Most salads fall into the Vegetable/Fruit Group of the Basic Four Food Groups. Salads can be low in calories, if consumption of dressings and starchy salad bar items is limited. Fruits and vegetables add fiber to the diet; raw vegetables have negligible calories. For a tossed salad of very few calories, lemon juice, vinegar and seasonings, or Zero Dressing can be substituted for regular salad dressings.

The following salads provide 45 to 80 calories per 1/2 cup serving.

Relishes: celery sticks, carrot sticks, green peppers, radishes, cherry tomatoes and tomato wedges, cucumber and dill pickles have negligible calories.

DESSERTS
Fruit is a low fat, low calorie dessert with a greater ratio of essential vitamins and minerals to calories than many other common desserts, and is preferable for weight-conscious personnel as a dessert choice. Generally, the portions for cake, brownies, cookies and pie are one-half the Recipe Service portion. Approximate calories per serving is 150.

Sandwiches–Portions Recommended for Weight Control
Sandwiches provide entree variety for dieters. They replace the usual entree, starch, and fat serving of a meal. One sandwich or 1/2 submarine is a portion. (The exception is Beef Tacos. Two tacos equal the entree, starch, and fat serving.) Butter and salad dressing should be omitted from the recipe. Breads–rye, French, whole wheat, sandwich and pumpernickel that weigh about 1 ounce per slice are permitted. One-half of a 6-inch submarine roll equals 2 slices of bread. One Kaiser roll, hamburger bun, hot dog roll, or English muffin is equivalent to 2 slices of bread.

 

* Fat servings are optional. By selecting those items at the lower end of the average calorie range, i.e., fresh fruit rather than a small portion of dessert, the meal plan more nearly approximates 1500 calories.