|
|
|
|
GRAMS |
|
GRAMS |
|
GRAMS |
|
|
OF |
|
OF |
|
OF |
| CARBOHYDRATES |
|
CALORIES |
|
CARBS |
|
PROTEIN |
|
FAT |
| Applesauce, natural, Mott's
4 oz. |
|
53 |
|
13.25 |
|
0 |
|
0 |
| Banana, medium |
|
128 |
|
114 |
|
1.6 |
|
0.3 |
| Bread, Italian 1 oz. |
|
85 |
|
18.25 |
|
3 |
|
0 |
| Bread, whole grain/wheat, 1
slice |
|
90 |
|
14.30 |
|
3.7 |
|
2 |
| Cauliflower, Pathmark frozen
4 pieces (85g) |
|
20 |
|
3 |
|
2 |
|
0 |
| Cereal, whole grain
(ex. bran) 1 OZ. |
|
100 |
|
19.75 |
|
3 |
|
1 |
| Cereal, cooked cereal (Cream
of Wheat) 1 OZ. |
|
100 |
|
22 |
|
3 |
|
0 |
| Corn, ear, frozen, Birdseye
1 |
|
120 |
|
23.75 |
|
4 |
|
1 |
| Corn, ear, frozen, Pathmark
Organic 1 |
|
140 |
|
34 |
|
5 |
|
1.5 |
| Corn, 1/2 cup fresh corn
kernels |
|
89 |
|
17.10 |
|
2.7 |
|
1.1 |
| Honey, Golden Blossom, 1
Tbsp. (21g) |
|
60 |
|
17 |
|
0 |
|
0 |
| Juice, Grapefruit, 8 oz.
Tropicana |
|
90 |
|
22 |
|
1 |
|
0 |
| Juice, Orange, 8 oz. Minute
Maid |
|
110 |
|
27 |
|
2 |
|
0 |
| Juice, Orange, 8 oz.
Tropicana Homestyle |
|
110 |
|
26 |
|
2 |
|
0 |
| Lettuce, Romaine, 1 cup |
|
7.8 |
|
1.32 |
|
0.9 |
|
0.11 |
| Nectarine, medium, 1 |
|
70 |
|
16 |
|
1 |
|
0 |
| Oats, Quaker Quick (4 oz.) |
|
75 |
|
13.5 |
|
2.5 |
|
1.5 |
| Oats, Quaker Quick (8 oz.) |
|
150 |
|
27 |
|
5 |
|
3 |
| Oatmeal, Quaker Instant
(regular flavor) .98 oz. (one packet) |
|
100 |
|
19 |
|
4 |
|
2 |
| Oats, Quaker (1 oz.
cooked) |
|
100 |
|
15.50 |
|
5 |
|
2 |
| Orange, Naval, 1 medium |
|
65 |
|
14.70 |
|
1.4 |
|
0.1 |
| Pasta, Spaghetti, thin Barilla
(2 oz.) |
|
200 |
|
42 |
|
7 |
|
1 |
| Pasta, Spinach, (8 oz.) |
|
183 |
|
37.30 |
|
6.4 |
|
0.9 |
| Pasta, Whole Wheat (8 oz.) |
|
174 |
|
34.65 |
|
7.5 |
|
0.6 |
| Potato, baked, 1 medium (2-7
oz.) |
|
220 |
|
49.85 |
|
4.7 |
|
0.2 |
| Potato, sweet, baked, medium
(2-7 oz.), 1 |
|
227 |
|
52.55 |
|
4 |
|
0.2 |
| Spinach (8 oz.) |
|
20 |
|
2 |
|
2 |
|
0 |
| Trail Mix, Cranberry,
Unsalted, Whole Foods (1 oz.) |
|
140 |
|
13 |
|
4 |
|
9 |
| Turnips, Yellow (5 oz.) |
|
15 |
|
2 |
|
0 |
|
0 |
| Raisins (1 oz.) |
|
58 |
|
14 |
|
0.5 |
|
0.1 |
| Rice, Minute White (Long
grain), 1/2 cup |
|
160 |
|
36 |
|
3 |
|
0 |
| Rice, white (Long grain),
1/2 cup |
|
100 |
|
23 |
|
2 |
|
0 |
| Rice, brown (Long grain),
1/2 cup |
|
110 |
|
25.5 |
|
2 |
|
0 |
| Rice Cake, Quaker Chocolate
Crunch, 1 Cake |
|
60 |
|
12 |
|
1 |
|
1 |
| 1 OZ. fresh strawberries |
|
7 |
|
1.5 |
|
0.1 |
|
0.1 |
| Tomato, sauce, Francesco
Rinaldi Mushroom & Pepper, Chunky Garden, 1/2 cup |
|
80 |
|
12 |
|
3 |
|
2 |
| Tomato, sauce, Ragu, Chunky
Gardenstyle, 1/2 cup |
|
110 |
|
18 |
|
3 |
|
3 |
| Tortillas, flour, Gringo
Pete's |
|
70 |
|
? |
|
? |
|
1 |
| *All
legumes, beans, fruit (except coconut and avocado), whole grain
products and vegetables are fine to eat. |
|
|
Back to Top |
|
|
|
|
|
GRAMS |
|
GRAMS |
|
GRAMS |
|
|
|
|
OF |
|
OF |
|
OF |
| PROTEINS |
|
CALORIES |
|
CARBS |
|
PROTEIN |
|
FAT |
| Protein Shake, 1/2 Low Carb
Lean Body |
|
115 |
|
6 |
|
21 |
|
0.75 |
| Protein Shake, 1 Low Carb
Lean Body |
|
230 |
|
12 |
|
42 |
|
1.50 |
| Egg, 1 white (large) |
|
17 |
|
0.75 |
|
3.5 |
|
0.00 |
| Egg, 1 w/ yolk (large) |
|
77 |
|
1 |
|
6.3 |
|
5.30 |
|
Pork
Loin, lean center cut chop,
(per 3.5 oz.) |
|
187 |
|
? |
|
31 |
|
6.20 |
| Chicken Breast, skinless,
broiled (4oz.) |
|
147 |
|
0 |
|
33.3 |
|
1.30 |
| Chicken Breast, skinless,
broiled (6oz.) |
|
220 |
|
0 |
|
50 |
|
2.00 |
| Cottage Cheese, 4 oz.
non-fat |
|
80 |
|
5 |
|
15 |
|
0.00 |
| Milk, 8 oz. non-fat (lactaid
brand) |
|
90 |
|
14.5 |
|
8 |
|
0.00 |
| Turkey, Burger, Shady Brook
Only One Brand (4 oz.) |
|
120 |
|
0 |
|
28 |
|
1.00 |
| Turkey, Burger (4 oz.) |
|
160 |
|
0 |
|
20 |
|
8.00 |
| Turkey, Meatballs, 3, Shady
Brook (85g) |
|
150 |
|
6 |
|
17 |
|
7.00 |
| 8 oz. non-fat yogurt |
|
110 |
|
16.5 |
|
11 |
|
0.00 |
| 1 oz. roasted turkey
white-meat, no skin |
|
45 |
|
0.75 |
|
8.5 |
|
0.90 |
| 1 oz. Deli roasted turkey
breast |
|
40 |
|
2.75 |
|
5 |
|
1.00 |
| 1 oz. Top Round broiled lean
beef |
|
54 |
|
0.50 |
|
9 |
|
1.70 |
| 1 oz. roasted Loin of Lamb
lean |
|
57 |
|
0.50 |
|
7.5 |
|
2.80 |
| 1 oz. roasted loin of Veal
lean |
|
50 |
|
0.50 |
|
7.5 |
|
2.00 |
| 1 oz. solid white tuna in
water |
|
35 |
|
0.10 |
|
7.5 |
|
0.50 |
| 1 oz. shrimp-baked, broiled,
steamed (high in cholesterol-55 mgs per oz.) |
|
28 |
|
0.30 |
|
6 |
|
0.30 |
| 1 oz. filet of
flounder-baked, broiled |
|
33 |
|
0.50 |
|
6.9 |
|
0.40 |
| 1/2 cup Lima beans |
|
104 |
|
19.5 |
|
5.8 |
|
0.30 |
| 1/2 cup Lentils |
|
115 |
|
19 |
|
8.9 |
|
0.40 |
| *NOTE:
Beans are not a complete protein; mix them with rice or meat!!! |
|
|
Back to Top |
|
|
|
GRAMS |
|
GRAMS |
|
GRAMS |
|
|
OF |
|
OF |
|
OF |
| FATS |
|
CALORIES |
|
CARBS |
|
PROTEIN |
|
FAT |
| Candy, chocolate, Caramello |
|
200 |
|
27 |
|
3 |
|
9 |
| Mayonnaise, Hellman's,
Reduced Fat 1Tbsp (15g) |
|
25 |
|
2 |
|
0 |
|
2 |
| Peanuts, Dry Roasted,
Planters 1oz. |
|
160 |
|
6 |
|
7 |
|
13 |
| Trail Mix, Cranberry,
Unsalted, Whole Foods (1 oz.) |
|
140 |
|
13 |
|
4 |
|
9 |
| 1Tbsp. Nucoa heart beat
margarine |
|
27 |
|
0 |
|
0 |
|
3 |
| 1 tbsp. diet Parkay
margarine |
|
50 |
|
0 |
|
0 |
|
6 |
| 1 tbsp. regular Parkay
margarine |
|
99 |
|
0 |
|
0 |
|
11 |
| 1 tbsp. regular unsalted
butter |
|
103 |
|
0 |
|
0.10 |
|
11.4 |
| 1 tbsp. Kraft fat-free mayo |
|
12 |
|
3 |
|
0 |
|
0 |
| 1 tbsp. Hellman's light diet
mayo |
|
50 |
|
1.25 |
|
0 |
|
5 |
| 1 tbsp. Hellman's regular
mayo |
|
99 |
|
0 |
|
0 |
|
11 |
| 1 tbsp. oil-(i.e. olive,
corn, safflower) |
|
126 |
|
0 |
|
0 |
|
14 |
| 1 tbsp. regular French
dressing |
|
85 |
|
1 |
|
0 |
|
9 |
| 1 tbsp. Kraft free salad
dressing |
|
20 |
|
5 |
|
0 |
|
0 |
| 1 tbsp. Jif reduced fat
peanut butter |
|
100 |
|
7.5 |
|
4 |
|
6 |
| 1 tbsp. regular Jif peanut
butter |
|
122.5 |
|
7.5 |
|
4 |
|
8.5 |
| 1 tbsp. regular Italian
dressing |
|
81 |
|
0 |
|
0 |
|
9 |
| 1 tbsp. Kraft free Italian
dressing |
|
6 |
|
1.5 |
|
0 |
|
0 |
| 1 tbsp. 7-Seas red wine
vinegar dressing |
|
6 |
|
1.5 |
|
0 |
|
0 |
| Watch
the added fat in your diet - it is already contained in most
foods!! Remember every gram of fat contains 9 calories!! It's very
simple people: reduce your fat intake and reduce your fat. |
|
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Carbohydrate Values
