KNOX CHOICE-OF-FOODS DAILY DIET LISTS[a] for 1200 CALORIE DIETS 1600 CALORIE DIETS 1800 CALORIE DIETS
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KNOX CHOICE-OF-FOODS DAILY DIET LISTS[a] for 1200 CALORIE DIETS 1600 CALORIE DIETS 1800 CALORIE DIETS
IMPORTANT! To achieve your weight goal ... your daily diet must include foods from each of the lists shown ... in the exact amounts indicated for your particular calorie pattern. Your calorie pattern requirements are indicated in the same color in each list. 1200 calories (red), 1600 calories (blue), 1800 calories (green).
You may eat these foods any time of the day you wish ... however, it’s advisable to divide them into 3 equal meals.
MEASURE CAREFULLY ... USE STANDARD MEASURING CUPS AND SPOONS
VEGETABLE LIST
Each of the following food choices contains little carbohydrate, protein or calories.
1200 CALORIE DIET · Choice of any number 1600 CALORIE DIET · Choice of any number 1800 CALORIE DIET · Choice of any number
In Raw Form, Size of Serving Unlimited; Cooked, Size Serving ½ to 1 cup.
Asparagus Broccoli Brussels sprouts Cabbage Cauliflower Celery Chicory Cucumber Escarole Eggplant Lettuce Mushrooms Okra Pepper Radishes Greens: Beet greens Chard Collards Dandelion Kale Mustard Spinach Turnip greens Sauerkraut String beans Summer squash Tomatoes Watercress
OR You may choose from this vegetable list. Each of the following foods contains 7 grams carbohydrate, 2 grams protein, 35 calories.
1200 CALORIE DIET · Choice of any 2 1600 CALORIE DIET · Choice of any 4 1800 CALORIE DIET · Choice of any 4
One Serving Equals ½ cup.
Beets Carrots Onions Peas, green Pumpkin Rutabagas Squash, winter Turnips
BREAD LIST
Each of the following food choices contains 15 grams carbohydrate, 2 grams protein, 70 calories.
1200 CALORIE DIET · Choice of any 3 1600 CALORIE DIET · Choice of any 4 1800 CALORIE DIET · Choice of any 3
Amount to Use
Bread 1 slice
Biscuit, roll (2″ diameter) 1
Muffin (2″ diameter) 1
Cornbread (1½″ cube) 1
Cereals, cooked ½ cup
Dry, flake and puff types ¾ cup
Rice, grits, cooked ½ cup
Spaghetti, noodles, cooked ½ cup
Macaroni, cooked ½ cup
Crackers, graham (2½″ sq.) 2
Oysterettes (½ cup) 20
Saltines (2″ sq.) 5
Soda (2½″ sq.) 3
Round, thin 6
Flour 2½ tablespoons
Vegetables
Beans and peas, dried, cooked (lima, navy, split peas, cowpea, etc.) ½ cup
Baked beans, no pork ¼ cup
Corn ⅓ cup
Popcorn 1 cup
Parsnips ⅔ cup
Potatoes, white 1 small
Potatoes, white, mashed ½ cup
Potatoes, sweet, or yams ¼ cup
Sponge cake, plain (1½″ cube) 1
Ice cream (omit two fat choices) ½ cup
MILK LIST
Each of the following food choices contains 12 grams carbohydrate, 8 grams protein, 10 grams fat and 170 calories.
1200 CALORIE DIET · Choice of any 2 1600 CALORIE DIET · Choice of any 2 1800 CALORIE DIET · Choice of any 3
Amount to Use
Whole milk (plain or homogenized) 1 cup
[12]Skim milk 1 cup
Evaporated milk ½ cup
Powdered whole milk ¼ cup
[12]Non-fat dry milk solids ¼ cup
Buttermilk (made from whole milk) 1 cup
[12]Buttermilk (made from skim milk) 1 cup
You can use the milk on your meal plan to drink in coffee, on cereal, or with other foods.
FAT LIST
Each of the following food choices contains 5 grams fat, 45 calories.
1200 CALORIE DIET · Choice of any 3 1600 CALORIE DIET · Choice of any 3 1800 CALORIE DIET · Choice of any 6
Amount to Use
Butter or margarine (1 small pat) 1 teaspoon
Bacon, crisp 1 slice
Cream, light 2 tablespoons
Cream, heavy 1 tablespoon
Cream cheese 1 tablespoon
Avocado (4″ diameter) ⅛
French dressing 1 tablespoon
Mayonnaise 1 teaspoon
Oil or cooking fat 1 teaspoon
Nuts 6 small
Olives 5 small
FRUIT LIST
Each of the following food choices contains 10 grams carbohydrate and 40 calories.
1200 CALORIE DIET · Choice of any 5 1600 CALORIE DIET · Choice of any 5 1800 CALORIE DIET · Choice of any 5
Amount to Use
Apple (2″ diameter) 1 small
Applesauce ½ cup
Apricots, fresh 2 medium
Apricots, dried 4 halves
Banana ½ small
Blackberries 1 cup
Raspberries 1 cup
Strawberries 1 cup
Blueberries ⅔ cup
Cantaloupe (6″ diameter) ¼
Cherries 10 large
Dates 2
Figs, fresh 2 large
Figs, dried 1 small
Grapefruit ½ small
Grapefruit juice ½ cup
Grapes 12
Grape juice ¼ cup
Honeydew melon, medium ⅛
Mango ½ small
Orange 1 small
Orange juice ½ cup
Papaya ⅓ medium
Peach 1 medium
Pear 1 small
Pineapple ½ cup
Pineapple juice ⅓ cup
Plums 2 medium
Prunes, dried 2 medium
Raisins 2 tablespoons
Tangerine 1 large
Watermelon 1 cup
You may use your fruit fresh, dried, cooked, canned or frozen as long as no sugar has been added.
MEAT LIST
Each of the following food choices contains 7 grams protein, 5 grams fat, 75 calories.
1200 CALORIE DIET · Choice of any 4 1600 CALORIE DIET · Choice of any 6 1800 CALORIE DIET · Choice of any 6
Amount to Use
Meat and Poultry (medium fat) 3-4 Oz. Average Serving (Beef, lamb, pork, liver, chicken, etc.) 1 ounce[13]
Cold cuts (4½″ x ⅛″) Salami, Minced Ham, Bologna, Liverwurst, Luncheon Loaf 1 slice
Frankfurter (8-9 per lb.) 1
Egg 1
Fish: haddock, flounder, bass, 3-4 Oz. Average Serving 1 ounce[13]
Serving
Salmon, tuna, crab, lobster ¼ cup
Shrimp, clams, oysters, etc. 5 small
Sardines 3 medium
Cheese, Cheddar type 1 ounce
Cottage ¼ cup
Peanut butter 2 tablespoons
“BETWEEN-MEAL” SNACK LIST
Each of the following “Between-Meal” snacks is made with Knox—the real unflavored gelatine. There are only 28 calories in each envelope of High-Protein Knox.
1200 CALORIE DIET · Take Knox Drink 3 times daily 1600 CALORIE DIET · Take Knox Drink 3 times daily 1800 CALORIE DIET · Take Knox Drink 3 times daily
Take the Knox High-Protein Drink ½ hour before meals as a cold drink (with Fruit Juices). Empty 1 envelope Knox Gelatine in ¾ glass of orange juice, other fruit juices or water, not iced. Let liquid absorb the gelatine. Then stir briskly. Drink quickly. If it thickens, add more liquid, stir again.
OR
As a hot drink (with Bouillon). Sprinkle 1 envelope Knox Gelatine on ¼ cup cold water to soften. Add 1 bouillon cube and ¾ cup boiling water. Stir until gelatine and bouillon cube are thoroughly dissolved. ¾ cup of any very hot broth may be used in place of bouillon.
After you have reached your weight goal ... take Knox “Booster” Drink (with milk) to maintain weight and to supply additional protein. 1 (8 oz.) glass contains 15 grams protein, 130 calories. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox Gelatine with 3 to 6 tablespoons instant non-fat dry milk (varies with brand). Fill with cold water. Stir briskly until milk thoroughly dissolves. Drink quickly.