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In Your Favorite Foods?
| Food Serving Size |
Total Calories |
Fat (g) |
Calories from Fat |
Carbo- hydrates |
Calories from Carbs |
| Breads/Cereals | |||||
| Whole Wheat bread (1 slice) | 56 | 0.7 | 6.3 | 11 | 44 |
| Biscuit (2" diameter) | 103 | 4.8 | 43.2 | 12.8 | 51.2 |
| Spaghetti (1 cup) | 155 | 0.6 | 5.4 | 32.2 | 128.8 |
| Shredded Wheat (1 biscuit) | 89 | 0.5 | 4.5 | 20 | 80 |
| Bran Flakes (1 cup) | 106 | 0.6 | 5.4 | 28.2 | 112.8 |
| Granola (1 cup) | 390 | 15.0 | 135 | 57 | 228 |
| Dairy Products | |||||
| Milk (1 cup) | |||||
| Whole | 159 | 8.2 | 73.8 | 11.4 | 45.6 |
| 2% Low-fat | 121 | 4.7 | 42.3 | 11.7 | 46.8 |
| Skim (Non-fat) | 86 | 0.44 | 4 | 11.8 | 47.2 |
| Yogurt (1 cup, plain low-fat) | 144 | 3.5 | 31.5 | 16 | 64 |
| Cottage Cheese (1 cup) | |||||
| Regular | 217 | 9.4 | 84.6 | 5.6 | 22.4 |
| Low-fat | 203 | 4.4 | 39.6 | 8.2 | 32.8 |
| Cheddar Cheese (1 ounce) | 112 | 9.4 | 84.6 | 0.36 | 1.4 |
| Swiss Cheese (1 ounce) | 107 | 7.8 | 70.2 | 0.96 | 3.8 |
| Eggs (1 large, uncooked) | 82 | 6.5 | 58.5 | 0.5 | 2 |
| Fruits/Vegetables | |||||
| Apple (1 medium) | 96 | 1 | 9 | 24 | 96 |
| Avocado (1 medium) | 334 | 32.8 | 295.2 | 12.6 | 50.4 |
| Banana (1 medium | 127 | 0.3 | 2.7 | 33 | 120 |
| Broccoli (1 stalk, raw) | 32 | 0.3 | 2.7 | 5.9 | 24 |
| Carrots (1 large, raw) | 42 | 0.2 | 1.8 | 9.7 | 38.8 |
| Oranges (1 medium) | 64 | 0.3 | 2.7 | 16 | 64 |
| Potato, baked (1 large) | 145 | 0.2 | 1.8 | 32.8 | 131.2 |
| Tomato (1 medium, raw) | 33 | 0.3 | 2.7 | 7 | 28 |
| Meat/Poultry/Fish/Legumes | |||||
| Beef | |||||
| Ground, lean (1/4 lb.) | 203 | 11.3 | 101 | 0 | 0 |
| Roast, chuck (1/4/ lb.) | 226 | 18.7 | 168.3 | 0 | 0 |
| Lamb, chop (1/4 lb.) | 286 | 24.2 | 217.8 | 0 | 0 |
| Pork, chop (1/4 lb.) | 266 | 22.3 | 200.7 | 0 | 0 |
| Chicken, breast (1/4 lb.) | 99 | 4.5 | 40.5 | 0 | 0 |
| Turkey, light meat (1/4/ lb.) | 199 | 4.4 | 39.6 | 0 | 0 |
| Flounder (1/4 lb.) | 113 | 1.4 | 12.6 | 0 | 0 |
| Shrimp, fresh (1/4/ lb.) | 103 | 0.9 | 8.1 | 6.8 | 27 |
| Kidney Beans, cooked (1 cup) | 218 | 0.9 | 8.1 | 39.6 | 158.4 |
| Lentils, cooked (1 cup) | 212 | 0 | 0 | 38.6 | 154.4 |
| Split peas, cooked (1 cup) | 230 | 0.3 | 2.7 | 41.6 | 166.4 |
| Miscellaneous | |||||
| Butter, 1Tablespoon | 102 | 11.3 | 102 | 0 | 0 |
| Margarine, 1 Tablespoon | 102 | 11.3 | 102 | 0 | 0 |
| Mayonnaise, 1 Tablespoon | 101 | 11.2 | 101 | 0 | 0 |