Expanded Food Guide
Food Item | Serving Size | Kcals | Food Group Serving | Protein (gms) | Carbs (gms) | Fat (gms) | Chol (mgs) | Sodium (mgs) | Fiber (gms) |
---|---|---|---|---|---|---|---|---|---|
Grains | |||||||||
Breads | |||||||||
Bagel | 1 oz | 81.7 | Grain 1 | 3.1 | 16.1 | 0.4 | 0 | 136 | 0.7 |
Bread, pita whole wheat | ½ Large | 85 | Grain 1 | 3.1 | 17.6 | 0.8 | 0 | 170 | 2.3 |
Bread, whole wheat | 1 Slice | 69 | Grain 1 | 3.6 | 11.5 | 0.9 | 0 | 132 | 1.9 |
Bread, white | 1 Slice | 79 | Grain 1 | 2.4 | 14.6 | 1.0 | 0 | 160 | 0.7 |
English muffin | ½ | 60 | Grain 1 | 2.0 | 12.5 | 1.0 | 0 | 265 | 0.5 |
French toast, Trader Joe’s low-fat | 1 Slice | 110 | Grain 1 | 5.0 | 15.0 | 3.0 | 40 | 240 | 1.0 |
Pancakes | 4” diameter | 94 | Grain 1 | 2.1 | 17.9 | 1.4 | 4 | 209 | 0.7 |
Tortillas , corn | 2 | 104 | Grain 1 | 2.6 | 21.4 | 1.2 | 0 | 22 | 3.0 |
Tortillas, flour | 1 | 94 | Grain 1 | 2.4 | 15.4 | 2.3 | 0 | 191 | 0.9 |
Taco shell baked | 1 | 98 | Grain 1 | 1.4 | 13.1 | 4.3 | 0 | 82 | 1.0 |
Waffle, frozen reduced-fat | 4” Square | 100 | Grain 1 | 2.2 | 15.0 | 3.4 | 5 | 223 | 0.8 |
Waffle, Kashi | 1 | 85 | Grain 1 | 4.0 | 16.5 | 1.5 | 0 | 165 | 3.0 |
Cereals | |||||||||
All Bran | ½ Cup | 80 | Grain 1 | 4 | 23 | 1 | 0 | 80 | 10 |
Barbara’s Bakery Puffins Original | ¾ Cup | 90 | Grain 1 | 2 | 23 | 1 | 0 | 190 | 5 |
Cheerios | 1 Cup | 100 | Grain 1 | 3 | 20 | 2 | 0 | 190 | 3 |
Fiber One | ¾ Cup | 90 | Grain 1 | 3 | 37.5 | 1.5 | 0 | 157.5 | 21 |
Granola Low-fat | ¼ Cup | 95 | Grain 1 | 2.0 | 19.5 | 1.5 | 0 | 60 | 1.5 |
Grape Nuts | ¼ Cup | 100 | Grain 1 | 3.5 | 23.5 | .5 | 0 | 155 | 3 |
Kashi, Heart to Heart Honey Toasted Oat | ¾ Cup | 110 | Grain 1 | 4 | 25 | 1.5 | 0 | 90 | 5 |
Quaker Instant Oatmeal | 1 Packet | 100 | Grain 1 | 4.0 | 19.0 | 2.0 | 0 | 80 | 3.0 |
Raisin Bran | ½ Cup | 94 | Grain 1 | 2.5 | 22.5 | 0.7 | 0 | 175 | 3.5 |
Total | ¾ Cup | 100 | Grain 1 | 2 | 23 | 0.5 | 0 | 190 | 3 |
Wheat germ | 3 TBSP | 97.5 | Grain 1 | 9 | 15 | 3 | 0 | 80 | 3 |
Wheaties | ¾ cup | 100 | Grain 1 | 3 | 22 | 0.5 | 0 | 190 | 3 |
Crackers | |||||||||
Graham cracker square | 2 Pieces | 90 | Grain 1 | 3.0 | 17.0 | 2.0 | 0 | 115 | 2.0 |
Kashi TLC Original 7 Grain | 10 Pieces | 86 | Grain 1 | 2.0 | 14.6 | 2.0 | 0 | 106.6 | 1.3 |
Rice cakes | 2 Large | 70 | Grain 1 | 1.4 | 14.6 | 0.6 | 0 | 58 | 0.8 |
Ritz | 5 Pieces | 80 | Grain 1 | 1 | 10 | 4 | 0 | 135 | 0 |
Triscuit Original | 4 Pieces | 80 | Grain 1 | 1.7 | 12.5 | 2.8 | 0 | 97.1 | 2.2 |
Wheat Thins | 8 Pieces | 75 | Grain 1 | 1.0 | 10.5 | 3 | 0 | 130 | 0.5 |
Other | |||||||||
Couscous | ½ Cup cooked | 88 | Grain 1 | 3.0 | 18.2 | 0.1 | 0 | 4 | 1.1 |
Croutons | 14 | 81.6 | Grain 1 | 2.3 | 9.3 | 3.5 | 0 | 210 | 0 |
Potato, baked | ½ | 80.5 | Grain 1 | 2.1 | 18.2 | 0.1 | 0 | 8.5 | 1.9 |
Sweet potato, baked | ½ | 81 | Grain 1 | 1.8 | 18.6 | 0.1 | 0 | 32.5 | 2.9 |
Rice, brown long-grain | ½ Cup cooked | 108 | Grain 1 | 2.5 | 22.4 | 0.9 | 0 | 5 | 1.7 |
Rice, white long-grain | ½ Cup cooked | 102.5 | Grain 1 | 2.1 | 22.2 | 0.2 | 0 | 1 | 0.3 |
Spaghetti, white | ½ Cup cooked | 111 | Grain 1 | 4.0 | 21.6 | 0.6 | 0 | 1 | 1.3 |
Spaghetti, whole wheat | ½ Cup cooked | 87 | Grain 1 | 3.7 | 18.6 | 0.4 | 0 | 2 | 3.1 |
Beans, Peas & Lentils | |||||||||
Black beans | ¼ Cup | 57 | Grain 1 | 3.8 | 10.1 | 0.2 | 0 | 0.5 | 3.7 |
Chick peas | ¼ Cup | 67 | Grain 1 | 3.6 | 11.2 | 1.0 | 0 | 3 | 3.1 |
Corn, yellow, sweet, canned no salt added | ½ Cup | 82 | Grain 1 | 2.5 | 19.7 | 0.6 | 0 | 15 | 2.2 |
Corn, yellow, sweet | 1 Medium ear | 77 | Grain 1 | 2.9 | 17.1 | 1.0 | 0 | 14 | 2.4 |
Kidney beans | ¼ Cup | 55 | Grain 1 | 4.0 | 9.9 | 0.0 | 0 | 2 | 4.1 |
Lentils | ¼ Cup | 57.5 | Grain 1 | 4.4 | 9.9 | 0.1 | 0 | 1 | 3.9 |
Pinto beans | ¼ Cup | 61 | Grain 1 | 3.8 | 11.2 | 0.2 | 0 | 0.5 | 3.8 |
Refried beans | ¼ Cup | 59 | Grain 1 | 3.4 | 9.7 | 0.7 | 5 | 188.5 | 3.3 |
Snack Foods No more than one serving per day | |||||||||
Ginger snaps, cookie | 3 Pieces | 90 | Grain 1 | 0.7 | 16.5 | 1.8 | 0 | 172.5 | 0.0 |
Fig Newton, cookie | 2 Pieces | 110 | Grain 1 | 1.0 | 22.0 | 2.0 | 0 | 125 | 1.0 |
Potato chips, baked | 10 Chips | 73 | Grain 1 | 1.3 | 15.3 | 1.3 | 0 | 120 | 0 |
Popcorn, air-popped | 3 Cup | 93 | Grain 1 | 3.0 | 18.6 | 0.9 | 0 | 3 | 3.6 |
Pretzels, salted classic thin style | 8 | 96 | Grain 1 | 2 | 23 | 1 | 0 | 560 | 1 |
Veggies | |||||||||
Asparagus | 1 Cup, raw | 34 | Veggie 1 | 2.9 | 5.2 | 0.1 | 0 | 3 | 2.8 |
Beets | 1 Cup, canned | 53 | Veggie 1 | 1.5 | 12.2 | 0.2 | 0 | 330 | 3.1 |
Broccoli | 1 Cup, raw | 31 | Veggie 1 | 2.5 | 6.0 | 0.3 | 0 | 30 | 2.4 |
Brussels sprouts | ½ Cup, cooked | 28 | Veggie 1 | 1.9 | 5.5 | 0.3 | 0 | 16 | 2.0 |
Cabbage | 1 Cup, raw | 18 | Veggie 1 | 0.9 | 4.0 | 0.0 | 0 | 13 | 1.8 |
Carrots | 1 Cup, raw | 45 | Veggie 1 | 1.0 | 10.5 | 0.2 | 0 | 76 | 3.1 |
Cauliflower | 1 Cup, raw | 25 | Veggie 1 | 1.9 | 5.3 | 0.1 | 0 | 30 | 2.5 |
Celery | 1 Cup | 16 | Veggie 1 | 0.7 | 3.0 | 0.1 | 0 | 81 | 1.6 |
Cucumber | 1 Cup | 14 | Veggie 1 | 0.7 | 2.5 | 0.1 | 0 | 0.1 | 0.8 |
Eggplant | 1 Cup, raw | 20 | Veggie 1 | 0.8 | 4.7 | 0.2 | 0 | 0 | 2.8 |
Lettuce, romaine | 1 Cup, raw | 8 | Veggie 1 | 0.5 | 1.5 | 0.1 | 0 | 4 | 1.0 |
Mushrooms | 1 Cup, raw | 22 | Veggie 1 | 2.1 | 4.3 | 0.1 | 0 | 5 | 1.3 |
Mushrooms | Cup ½ , canned | 20 | Veggie 1 | 1.4 | 3.9 | 0.2 | 0 | 332 | 1.9 |
Onion | 1 Cup, raw | 64 | Veggie 1 | 1.7 | 14.9 | 0.1 | 0 | 6 | 2.7 |
Okra | ½ Cup, cooked | 18 | Veggie 1 | 1.5 | 3.6 | 0.1 | 0 | 5 | 2.0 |
Peppers, green, yellow, red | 1 Cup, raw | 30 | Veggie 1 | 1.2 | 6.9 | 0.2 | 0 | 4 | 2.5 |
Pickles, dill | 1 Large | 16 | Veggie 1 | 0.8 | 3.5 | 0.1 | 0 | 1181 | 1.5 |
Radishes | 1 Cup, raw | 19 | Veggie 1 | 0.7 | 3.9 | 0.1 | 0 | 45 | 1.9 |
Sauerkraut | 1 Cup, canned | 27 | Veggie 1 | 1.2 | 60 | 0.2 | 0 | 939 | 4.1 |
Spinach | 1 Cup, raw | 7 | Veggie 1 | 0.8 | 1.0 | 0.1 | 0 | 24 | 0.7 |
Squash | 1 Cup, raw | 18 | Veggie 1 | 1.3 | 3.7 | 0.2 | 0 | 2 | 1.2 |
Tomato | 1 Cup, raw | 32 | Veggie 1 | 1.5 | 7.0 | 0.3 | 0 | 9 | 2.2 |
Tomato | ½ Cup, canned, stewed | 33 | Veggie 1 | 1.1 | 7.8 | 0.2 | 0 | 282 | 1.2 |
Tomato and vegetable juice, low-sodium | ½ Cup | 26.5 | Veggie 1 | 0.7 | 5.5 | 0.1 | 0 | 84.5 | 0.9 |
Tomato sauce, no salt added | ½ Cup | 45 | Veggie 1 | 1.5 | 9 | 0.2 | 0 | 13.5 | 1.8 |
Turnips | 1 Cup, raw | 36 | Veggie 1 | 1.1 | 8.3 | 0.1 | 0 | 87 | 2.3 |
Zucchini | 1 Cup, raw | 20 | Veggie 1 | 1.5 | 4.1 | 0.2 | 0 | 12 | 1.4 |
Fruits | |||||||||
Apple | 1 Large | 80 | Fruit 1 | 0.4 | 21 | 0.2 | 0 | 2 | 3.7 |
Applesauce | ½ Cup | 52 | Fruit 1 | 0.2 | 13.7 | 0.0 | 0 | 2 | 1.5 |
Apricots | 3 Raw | 51 | Fruit 1 | 1.2 | 11.4 | 0.3 | 0 | 0 | 2.1 |
Apricots | ¼ Cup, dried | 53 | Fruit 1 | 0.7 | 13.8 | 0.1 | 0 | 2 | 1.6 |
Banana | 1 Small | 90 | Fruit 1 | 1.1 | 23.0 | 0.3 | 0 | 1 | 2.6 |
Blackberries | 1 Cup | 62 | Fruit 1 | 2.0 | 13.8 | 0.7 | 0 | 1 | 7.6 |
Blueberries | 1 Cup | 84 | Fruit 1 | 1.1 | 21.4 | 0.4 | 0 | 1 | 3.6 |
Cantaloupe | 1 Cup | 54 | Fruit 1 | 1.3 | 13.0 | 0.3 | 0 | 26 | 1.4 |
Cherries | 1 Cup | 74 | Fruit 1 | 1.2 | 18.7 | 0.2 | 0 | 0 | 2.5 |
Dates | 3 | 70 | Fruit 1 | 0.6 | 18.6 | 0.1 | 0 | 0 | 2.0 |
Figs | 1 Raw | 47 | Fruit 1 | 0.4 | 12.2 | 0.1 | 0 | 1 | 1.9 |
Figs | 3 Dried | 63 | Fruit 1 | 0.8 | 16.1 | 0.2 | 0 | 3 | 2.5 |
Fruit cocktail | ½ Cup | 69 | Fruit 1 | 0.4 | 18.0 | 0.0 | 0 | 7 | 1.2 |
Grapefruit | 1 Cup sections | 69 | Fruit 1 | 1.2 | 17.2 | 0.2 | 0 | 0 | 2.5 |
Grapes | 1 Cup | 57.8 | Fruit 1 | 0.5 | 14.9 | 0.0 | 0 | 1.7 | 0.6 |
Honeydew melon | 1 Cup | 64 | Fruit 1 | 0.9 | 16.0 | 0.2 | 0 | 32 | 1.4 |
Kiwi | 1 Large | 56 | Fruit 1 | 1.0 | 13.3 | 0.4 | 0 | 3 | 2.7 |
Mandarin | 1 Large | 64 | Fruit 1 | 0.9 | 16.0 | 0.3 | 0 | 2 | 2.2 |
Nectarine | 1 Large | 69 | Fruit | 1.6 | 16.4 | 0.5 | 0 | 0 | 2.7 |
Orange | 1 Large | 69 | Fruit 1 | 1.0 | 17.4 | 0.3 | 0 | 0 | 3.6 |
Peach | 1 Large | 68 | Fruit 1 | 1.5 | 16.6 | 0.4 | 0 | 0 | 2.6 |
Pear | 1 Large | 51 | Fruit 1 | 0.6 | 12.9 | 0.2 | 0 | 0 | 4.4 |
Pineapple, fresh | 1 Cup | 74 | Fruit 1 | 0.8 | 19.5 | 0.1 | 0 | 2 | 2.2 |
Plums | 2 Raw | 61 | Fruit 1 | 0.9 | 15.0 | 0.3 | 0 | 0 | 1.8 |
Raspberries | 1 Cup | 64 | Fruit 1 | 1.4 | 14.6 | 0.8 | 0 | 1 | 8.0 |
Strawberries | 1 Cup | 53 | Fruit 1 | 1.1 | 12.7 | 0.5 | 0 | 2 | 3.3 |
Watermelon | 1 Cup cubed | 46 | Fruit 1 | 0.9 | 11.4 | 0.2 | 0 | 2 | 0.6 |
Fruit Juice | |||||||||
Apple | ½ Cup | 58 | Fruit 1 | 0.0 | 14.4 | 0.1 | 0 | 4 | 0.1 |
Cranberry | ½ Cup | 58 | Fruit 1 | 0.4 | 15.4 | 0.1 | 0 | 3 | 0.1 |
Cranberry reduced-calorie | 1 Cup | 46 | Fruit 1 | 0.2 | 11.2 | 0 | 0 | 12 | 0.2 |
Grapefruit | ½ Cup | 48 | Fruit 1 | 0.6 | 11.3 | 0.1 | 0 | 1 | 0 |
Orange | ½ Cup | 56 | Fruit 1 | 0.8 | 12.9 | 0.2 | 0 | 1 | 0.2 |
Prune | ½ Cup | 91 | Fruit 1 | 0.7 | 22.3 | 0.0 | 0 | 5 | 1.3 |
Dairy | |||||||||
Cheddar cheese | 1 oz | 114 | Dairy 1 | 7.0 | 0.3 | 9.4 | 30 | 176 | 0.0 |
Parmesan cheese | 4 TBSP | 88 | Dairy 1 | 7.6 | 0.8 | 5.6 | 16 | 304 | 0.0 |
Ricotta cheese, part- skim | 2 oz | 78 | Dairy 1 | 6.4 | 2.8 | 4.4 | 18 | 70 | 0.0 |
Goat cheese | 1 oz | 76 | Dairy 1 | 5.2 | 0.2 | 5.9 | 13 | 101 | 0.0 |
Feta cheese | 1oz | 75 | Dairy 1 | 4.0 | 1.1 | 6.0 | 25 | 316 | 0.0 |
Mozzarella cheese, part-skim | 1 oz | 72 | Dairy 1 | 6.8 | 0.7 | 4.5 | 18 | 175 | 0.0 |
Swiss cheese | 1 oz | 108 | Dairy 1 | 7.6 | 1.5 | 7.8 | 26 | 54 | 0.0 |
Brie cheese | 1oz | 95 | Dairy 1 | 5.8 | 0.1 | 7.8 | 28 | 178 | 0.0 |
Cottage cheese, 1% | 4 oz | 81 | Dairy 1 | 14.0 | 3.0 | 1.1 | 5. | 459 | 0.0 |
Milk, nonfat | 1 Cup | 86 | Dairy 1 | 8.3 | 11.8 | 0.4 | 5 | 127 | 0.0 |
Milk, 1% | 1 Cup | 102 | Dairy 1 | 8.2 | 12.1 | 2.3 | 12 | 107 | 0.0 |
Milk, 2 % | ½ Cup | 69 | Dairy 1 | 4.8 | 6.7 | 2.4 | 10 | 72.5 | 0.0 |
Whole milk | ½ Cup | 73 | Dairy 1 | 3.9 | 5.5 | 3.9 | 12 | 49 | 0.0 |
Buttermilk, low-fat | ¾ Cup | 73.5 | Dairy 1 | 6.0 | 8.7 | 1.5 | 7.5 | 192.7 | 0.0 |
Smoothie, Dannon Light & Fit | 1 Bottle 7 ounces | 60 | Dairy 1 | 5 | 9 | 0 | <5 | 85 | 0.0 |
Smoothie, Stonyfield light | 1 Bottle 10 ounces | 130 | Dairy 1 ½ | 9 | 41 | 0 | 0 | 90 | 3 |
Yogurt, Dannon Light & Fit | 1 Container | 60 | Dairy 1 | 5 | 10 | 0.0 | <5 | 80 | 0.0 |
Yogurt , Yoplait Light | 1 Container | 100 | Dairy 1 | 5.0 | 19.0 | 0.0 | 5 | 85 | 0.0 |
Meats | |||||||||
Beef | |||||||||
Beef, brisket, flat half | 3 oz, cooked | 174 | Meat 1 | 28.2 | 0.0 | 5.9 | 59 | 46 | 0.0 |
Beef, ground 95% lean meat | 3 oz, cooked | 145 | Meat 1 | 22.3 | 0.0 | 5.5 | 65 | 55 | 0.0 |
Beef, rib eye small end | 3 oz, cooked | 174 | Meat 1 | 24.5 | 0.0 | 7.9 | 77 | 51 | 0 |
Beef, short-loin, t-bone steak | 3 oz, cooked | 210 | Meat 1 | 20.5 | 0.0 | 13.5 | 51 | 57 | 0.0 |
Beef, top sirloin | 3oz, cooked | 156 | Meat 1 | 25.9 | 0.0 | 4.9 | 54 | 49 | 0.0 |
Fish | |||||||||
Halibut | 3oz, cooked | 119 | Meat 1 | 22.6 | 0.0 | 2.5 | 35 | 59 | 0.0 |
Salmon | 3 oz, cooked | 175 | Meat 1 | 18.7 | 0.0 | 10.5 | 54 | 52 | 0.0 |
Snapper | 3oz, cooked | 109 | Meat 1 | 22.3 | 0.0 | 1.4 | 40 | 48 | 0.0 |
Sole | 3oz, cooked | 99 | Meat 1 | 20.5 | 0.0 | 1.3 | 58 | 89 | 0.0 |
Swordfish | 3 oz, Cooked | 130 | Meat 1 | 21.0 | 0.0 | 4.0 | 40 | 110 | 0.0 |
Trout | 3oz, cooked | 162 | Meat 1 | 22.6 | 0.0 | 7.2 | 63 | 57 | 0.0 |
Tuna, in oil | 3 oz | 158 | Meat 1 | 22.5 | 0.0 | 6.8 | 26 | 337 | 0.0 |
Tuna, in water | 3 oz | 109 | Meat 1 | 19.9 | 0.0 | 2.4 | 36 | 319.9 | 0.0 |
Shellfish | |||||||||
Clams | 3 oz, Cooked | 100 | Meat 1 | 22.0 | 0.0 | 1.5 | 55 | 95 | 0.0 |
Crabs, canned | 1 Cup | 134 | Meat 1 | 27.7 | 0.0 | 1.6 | 120 | 450 | 0.0 |
Lobster | 1 Cup, cooked | 142 | Meat 1 | 29.7 | 0.8 | 1.8 | 104 | 551 | 0.0 |
Shrimp | 3oz, Cooked | 84 | Meat 1 | 17.7 | 0.0 | 0.9 | 166 | 190 | 0.0 |
Pork | |||||||||
Pork, frankfurter | 1 Link | 204 | Meat 1 | 9.7 | 0.2 | 18.0 | 50 | 620 | 0.1 |
Polish sausage | 2 oz | 140 | Meat 1 | 7 | 0 | 12 | 30 | 510 | 0 |
Poultry | |||||||||
Chicken, breast | 3 oz, Cooked | 90 | Meat 1 | 19.5 | 0.0 | 1.1 | 48.7 | 56.2 | 0 |
Chicken, canned Swanson | 1 Can | 140 | Meat 1 | 22.0 | <1.0 | 4.0 | 70 | 460 | <1.0 |
Turkey, breast sliced | 3 oz, Cooked | 90 | Meat 1 | 15.0 | 0.0 | 0.6 | 30 | 510 | 0.0 |
Turkey, ground meat 99% fat free | 3 oz, Cooked | 90 | Meat 1 | 21 | 0 | 1.1 | 33.7 | 48.7 | 0 |
Turkey sausage | 1 Link | 140 | Meat 1 | 14.0 | 1.0 | 9.0 | 50 | 540 | 0.0 |
Meat Substitutes | |||||||||
Black beans | ½ Cup | 114 | Meat 1 | 7.6 | 20.3 | 0.4 | 0 | 1 | 7.5 |
Chick peas | ½ Cup | 134 | Meat 1 | 7.2 | 22.4 | 2.1 | 0 | 6 | 6.2 |
Kidney beans | ½ Cup | 110 | Meat 1 | 8.0 | 19.8 | 0.0 | 0 | 4 | 8.2 |
Lentils | ½ Cup | 115 | Meat 1 | 8.9 | 19.9 | 0.3 | 0 | 4 | 8.2 |
Pinto beans | ½ Cup | 122 | Meat 1 | 7.7 | 22.4 | 0.5 | 0 | 1 | 7.7 |
Refried beans | ½ Cup | 118 | Meat 1 | 6.9 | 19.5 | 1.5 | 10 | 377 | 6.7 |
Nuts, almonds, unsalted | 1 oz | 164 | Meat 1 | 6.0 | 5.6 | 14.3 | 0 | 0 | 3.3 |
Nuts, mixed unsalted | 1 oz | 168 | Meat 1 | 4.9 | 7.1 | 14.5 | 0 | 0 | 2.6 |
Sunflower seeds, unsalted | 1oz | 168 | Meat 1 | 5.6 | 6.4 | 14.5 | 0 | 0 | 3.0 |
Egg with yolk | 2 Large | 156 | Meat 1 | 12.4 | 1.0 | 10.6 | 424 | 124 | 0.0 |
Egg, white | 1 Large | 17 | Free food | 3.6 | 0.2 | 0.0 | 0 | 55 | 0.0 |
Peanut Butter | 2 TBSP | 188 | Meat 1 | 8.0 | 6.2 | 16.1 | 0 | 147 | 1.9 |
Tofu | 4 oz or ½ cup | 183 | Meat 1 | 19.8 | 5.3 | 10.9 | 0 | 18 | 2.9 |
Fats | |||||||||
Mono unsaturated Fats | |||||||||
Almonds, unsalted | 7 | 49 | Fat 1 | 1.4 | 1.4 | 4.2 | 0 | 0 | 0.4 |
Avocado | 2 TBSP | 29 | Fat 1 | 0.3 | 1.5 | 2.6 | 0 | 1.5 | 1.2 |
Canola oil | 1 tsp | 36 | Fat 1 | 0.0 | 0.0 | 4.0 | 0 | 0 | 0.0 |
Guacamole | 1 TBSP | 36 | Fat 1 | 0.0 | 0.0 | 3.0 | 0 | 132 | 0.0 |
Hummus | 2 TBSP | 46 | Fat 1 | 2.2 | 4.0 | 2.6 | 0 | 106 | 1.7 |
Olive oil | 1 tsp | 39.6 | Fat 1 | 0.0 | 0.0 | 4.5 | 0 | 0 | 0.0 |
Peanuts, unsalted | 10 | 50 | Fat 1 | 2.2 | 1.6 | 4.3 | 0 | 0 | 0.5 |
Poly Unsaturated Fats | |||||||||
Margarine fat-free, tub | 1 TBSP | 6 | Free food | 0.0 | 0.6 | 0.4 | 0 | 85 | 0.0 |
Mayonnaise, nonfat | 1 TBSP | 11 | Free food | 0.0 | 1.9 | 0.4 | 2 | 120 | 0.3 |
Mayonnaise, light | 1 TBSP | 49 | Fat 1 | 0.1 | 1.2 | 4.9 | 5 | 101 | 0.0 |
Mayonnaise, regular | 1 TBSP | 100 | Fat 2 | 0.1 | 0.5 | 10.9 | 5 | 80 | 0.0 |
Annie’s Raspberry Vinaigrette, low-fat | 2 TBSP | 35 | Fat 1 | 0 | 5 | 1.5 | 0 | 75 | 0 |
Blue cheese salad dressing | 1 TBSP | 76 | Fat 2 | 0.7 | 1.1 | 7.8 | 3 | 164 | 0.0 |
Caesar salad dressing | 1 TBSP | 78 | Fat 2 | 0.1 | 0.4 | 8.4 | 0 | 158 | 0.0 |
French salad dressing | 1 TBSP | 73 | Fat 2 | 0.1 | 2.4 | 7.1 | 0 | 134 | 0.0 |
Italian salad dressing, fat free | 1 TBSP | 7 | Free food | 0.1 | 1.2 | 0.1 | 0 | 158 | 0.1 |
Italian salad dressing, reduced-calorie | 2 TBSP | 56 | Fat 1 | 0.0 | 1.8 | 5.6 | 0 | 398 | 0.0 |
Italian salad dressing | 1 TBSP | 43 | Fat 1 | 0.0 | 1.5 | 4.1 | 0 | 243 | 0.0 |
Newman’s Own, Light Balsamic Vinaigrette | 2 TBSP | 45 | Fat 1 | 0 | 2 | 4 | 0 | 470 | 0 |
Newman’s Light Sun Dried Tomato | 2 TBSP | 60 | Fat 1 | 0 | 5 | 4 | 0 | 380 | 0 |
Wish Bone, Light Ranch | 2 TBSP | 40 | Fat 1 | 0 | 5 | 2 | 0 | 290 | 0 |
Vegetable oil spread, Take Control Light | 1 TBSP | 45 | Fat 1 | 0 | 0 | 5 | <5 | 85 | 0 |
Saturated Fats | |||||||||
Bacon, Canadian | 1 Slice | 43.5 | Fat 1 | 5.6 | 0.3 | 1.9 | 13.5 | 363.5 | 0.0 |
Bacon, turkey bacon extra-lean | 2 Slices | 40 | Fat 1 | 6 | 0 | 1 | 20 | 280 | 0 |
Butter | 1 TSP | 102 | Fat 1 | 0.0 | 0.0 | 5.7 | 15.5 | 41 | 0.0 |
Butter, whipped | 1 TSP | 34 | Fat 1 | 0.0 | 0.0 | 3.8 | 11 | 39 | 0.0 |
Cream cheese, low-fat | 1 TBSP | 35 | Fat 1 | 1.5 | 1.0 | 2.6 | 8 | 44 | 0.0 |
Cream cheese, regular | 1 TBSP | 51 | Fat 1 | 1.0 | 0.3 | 5.0 | 16 | 43 | 0.0 |
Cream half & half | 2 TBSP | 40 | Fat 1 | 0.8 | 1.2 | 3.4 | 12 | 12 | 0.0 |
Cream heavy whipping | 1 TBSP | 52 | Fat 1 | 0.3 | 0.4 | 5.5 | 21 | 6 | 0.0 |
Cream light whipping | 1 TBSP | 44 | Fat 1 | 0.3 | 0.4 | 4.6 | 17 | 5 | 0.0 |
Sour cream | 1 TBSP | 26 | Fat 1 | 0.3 | 0.5 | 2.5 | 5 | 6 | 0.0 |
Sour cream, fat-free | 2 TBSP | 29 | Fat 1 | 1.5 | 4.8 | 0.4 | 3 | 23 | 0.0 |
Whipped cream topping | 1 TBSP | 8 | Free Food | 0.1 | 0.3 | 0.6 | 2 | 4 | 0.0 |
Combination Foods | |||||||||
Lasagna frozen entrée | 1 Serving | 377 | Grain 2 Meat 1 Fat 1 | 24.5 | 38.2 | 14.0 | 45 | 832 | 3.6 |
Noodles, Chinese chow mein | 1 Cup | 237 | Grain 2 Fat 2 | 3.7 | 25.8 | 13.8 | 0 | 198 | 1.8 |
Pizza | 1 Slice | 280 | Grain 2 Meat ½ Fat 1 | 12.0 | 30.0 | 12.0 | 30 | 690 | 2.0 |
Soup, chicken broth | 1 Cup | 38 | Free food | 4.8 | 0.9 | 1.4 | 0 | 763 | 0 |
Soup, minestrone | 1 Cup | 90 | Grain 1 | 3.0 | 17.0 | 1.5 | 0 | 540 | 3.0 |
Soup, vegetable | 1 Cup | 72 | Free food | 2.1 | 12.0 | 1.9 | 0 | 822 | 0.5 |
Sushi, California roll | 4 Pieces | 150 | Grain 1 Meat ½ | 4.0 | 25.0 | 4.0 | 5 | 170 | 2.0 |
Sushi, eel roll | 4 Pieces | 210 | Grain 1 Meat ½ Fat 1 | 9.0 | 25 | 8.0 | 50 | 290 | 1.0 |
Sushi, spicy tuna | 4 Pieces | 140 | Grain 1 Meat ½ | 7.0 | 23 | 2.0 | 10 | 105 | 1.0 |
The following chart lists the nutrient content for foods that should be consumed on a limited basis. These foods are often high in calories and fat. When consumed, the sweet/treat number should be subtracted from the grain group so your daily calorie intake remains reasonable. Try sharing dessert foods, leave a few bites over and watch portion sizes. Usually it is the few first bites that taste the best anyway!
Food | Serving Size | Kcals | Food Group Serving | Protein (gms) | Carbs (gms) | Fat (gms) | Chol (mgs) | Sodium (mgs) | Fiber (gms) | |
---|---|---|---|---|---|---|---|---|---|---|
Sweets & Treats | ||||||||||
Alcohol & Spirits | ||||||||||
Beer, BUD-light | 12 oz | 110 | Treat 1 | 0.8 | 6.5 | 0.0 | 0 | 11 | 0.0 | |
Beer, regular BUDWEISER | 12oz | 146 | Treat 2 | 1.2 | 10.6 | 0.0 | 0 | 11 | 0.0 | |
Pina colada | 4.5 oz | 245 | Treat 3 | 0.5 | 31.9 | 2.6 | 0 | 8 | 0.4 | |
Wine, dessert | 2 oz | 90 | Treat 1 | 0.1 | 3.4 | 0.0 | 0 | 3 | 0 | |
Wine, red | 4 oz | 97 | Treat 1 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | |
Wine, white | 4 oz | 96 | Treat 1 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | |
Vodka | 1.5 oz | 97 | Treat 1 | 0.0 | 0.0 | 0.0 | 0 | 0 | 0.0 | |
Baked Goods | ||||||||||
Brownie | 1 Square | 227 | Treat 3 | 2.6 | 35.7 | 9.1 | 10 | 175 | 1.2 | |
Cake, Carrot With Frosting | 1 Small piece | 400 | Treat 5 | 5.0 | 50.0 | 21.0 | 45 | 280 | 1.0 | |
Cake, Pound | 1 Small piece | 260 | Treat 3 | 4.0 | 39.0 | 9.0 | 15 | 320 | 1.0 | |
Candy, Twix Bar | 1 | 280 | Treat 3 | 3.0 | 37.0 | 14.0 | 5 | 115 | 1.0 | |
Candy M&M’s | 1.7 oz | 240 | Treat 3 | 2.0 | 34.0 | 10.0 | 5 | 30 | 1.0 | |
Cheesecake | 1 Small piece | 257 | Treat 3 | 4.4 | 20.4 | 18.0 | 44 | 166 | 0.3 | |
Cookie, Chips Ahoy! | 2 Pieces | 107 | Treat 1 | 1.3 | 14.6 | 5.3 | 0 | 70 | 0.6 | |
Cupcake, chocolate | 1 Small | 180 | Treat 2 | 2.0 | 30.0 | 6.0 | 5 | 290 | 1.0 | |
Ice cream, chocolate | ½ Cup | 143 | Treat 2 | 2.5 | 18.6 | 7.2 | 22 | 50 | 0.8 | |
Ice cream, vanilla | ½ Cup | 145 | Treat 2 | 2.5 | 16.9 | 7.9 | 32 | 58 | 0.5 | |
Pie, Apple | 1 Small piece | 277 | Treat 3 | 2.2 | 39.7 | 12.8 | 0 | 3.1 | 1.9 |
Free Foods
Good news! The list below includes foods that can be consumed throughout the day and are considered free foods. This means they don’t need to be accounted for. It is important to keep in mind that all foods should be consumed in moderation.
Foods
- Candy, hard, sugar-free
- Gelatin dessert, sugar-free
- Gum, sugar-free
- Jam or jelly, light
- Margarine, fat-free
- Mayonnaise, fat-free
- Nonstick cooking spray
- Salad dressings, fat-free
- Sour cream, fat-free
- Syrup, sugar-free
Drinks
- Bouillon, broth
- Carbonated or mineral water
- Club soda
- Coffee
- Diet soft drinks
- Hot chocolate, fat-free
- Tea
Condiments
- BBQ Sauce
- Catsup
- Horseradish
- Lemon and lime juice
- Marinades
- Pickles
- Salsa
- Soy sauce
- Teriyaki sauce