1
Food Group |
1
Foods |
1
Calories |
1
Protein (grams) |
---|---|---|---|
1
Meats, Poultry, Fish, Eggs |
1
2-3 oz of ground beef, meatloaf, top pork loin, pork chop, ground lamb, chicken (dark meat) with skin, ground turkey |
1
150-225 |
1
14-21 |
1
|
1
2-3 oz lean round/sirloin steak, tenderloin, ham, lamb chop, halibut, chicken/turkey (dark meat) with no skin, chicken (white meat) with skin, salmon, sardines, tilapia, tuna in oil |
1
110-165 |
1
14-21 |
1
|
1
1 large egg |
1
75 |
1
5 |
1
Dairy |
1
1 cup 2% low fat milk, Lactaid 2% low fat milk, 6 oz low fat vanilla yogurt container |
1
120 |
1
8 |
1
|
1
½ cup light ice cream, ½ cup frozen low fat yogurt |
1
135 |
1
4 |
1
|
1
1 slice regular cheeses: american, cheddar, colby, swiss |
1
100 |
1
7 |
1
|
1
½ cup low fat cottage cheese |
1
90 |
1
14 |
1
|
1
1 oz regular cheeses: mozzarella, feta |
1
75 |
1
7 |
1
|
1
2 TBSP regular sour cream, half and half cream, 1 TBSP regular cream cheese |
1
45 |
1
1 |
1
Meat, Non-Dairy Alternatives |
1
2 TBSP peanut butter, almond butter |
1
200 |
1
7 |
1
|
1
1 oz almonds, cashews, peanuts, walnuts |
1
165-185 |
1
4-7 |
1
|
1
½ cup cooked beans, lentils (any) |
1
125 |
1
7 |
1
|
1
1 cup regular soy milk, almond milk, rice milk |
1
90 |
1
4-7 |
1
|
1
½ cup tofu |
1
75 |
1
7 |
1
Breads, Pastas, Cereals |
1
1 hamburger bun, English muffin, small bagel, 1 cup rice, pastas, noodles, hot/cold cereals, six Saltine crackers |
1
160 |
1
6 |
1
|
1
½ pita, 1 slice bread, 4 inch pancake/waffle, 6 inch tortilla |
1
80 |
1
3 |
1
Fruits, Vegetables |
1
1 large banana |
1
105 |
1
2 |
1
|
1
1 small potato, ½ cup mashed potatoes, yams, marinara sauce |
1
80 |
1
3 |
1
|
1
1 whole fruit (small apple, peach, etc.), ½ cup cut up fresh fruit, canned fruit, applesauce |
1
60 |
1
0 |
1
|
1
1 cup fresh vegetables, ½ cup cooked vegetables (any) |
1
25 |
1
2 |
1
Desserts, Snacks |
1
1 slice angel food cake, ½ cup regular pudding, sherbet |
1
130 |
1
3 |
1
|
1
3 graham cracker squares, 8 animal crackers |
1
80 |
1
3 |
1
Beverages |
1
1 cup fruit juices (any) |
1
140 |
1
0 |
1
|
1
1 cup tomato juice, V8 juice |
1
50 |
1
2 |
1
Condiments |
1
½ avocado, 2 TBSP regular ranch salad dressing |
1
150 |
1
0 |
1
|
1
2 TBSP regular Italian dressing |
1
85 |
1
0 |
1
|
1
3 TBSP hummus |
1
70 |
1
3 |
1
|
1
1 TBSP honey, jam, jelly, maple syrup |
1
60 |
1
0 |
1
|
1
1 TBSP butter, margarine, regular mayonnaise, oils |
1
100 |
1
0 |
1
|
1
4 TBSP salsa, 2 TBSP ketchup |
1
20 |
1
0 |