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Table 3 Food items, serving sizes and calorie contents for each meal. Abbreviations: g, grams; fl oz., fluid ounces; kcal, kilocalories

From: Impact of imposed exercise on energy intake in children at risk for overweight

Breakfast Food Item Serving Size Kcal per Serving
 English muffin (with butter) 1 muffin + 1 tablespoon butter 151
 Banana (without peel) 60 g 51
 Orange juice 178 g (6 fl oz.) 83
 Total   285
Lunch Food Item Serving Size Kcal per Serving
 Wheat bread 2 slices 170
 Deli meat (pick one)
  Ham 114 g 100
  Turkey 95 g 100
 + Cheese (pick one)
  Cheddar 42 g 157
  Provolone 38 g 140
  American 53 g 151
   OR
 Peanut butter 30 g 190
 + Jelly 36 g 60
 Pretzels 42 g 165
   OR
 Baked chips 39 g 65
 Apple slices 102 g 53
   OR
 Grapes 77 g 53
 Carrots 100 g 41
   OR
 Tomatoes 140 g 41
 Ranch dip 30 g 140
 Brownies (3) 43 g 188
 Total   997–1014
Snack Food Item Serving Size Kcal per Serving
 Chocolate chip granola bar 1 bar 104
 Mixed fruit cocktail 117 g 62
 Apple juice 250 g (8 fl oz.) 136
 Total   302
Dinner Food Item Serving Size (multiple servings available) Kcal per Serving
 Macaroni & cheese 400 g 551
 Garlic bread 75 g 270
 Broccoli (with butter) 120 g 53
 Applesauce 128 g 110
 Cookies (3) 46 g 243
 Total   1,227