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TO PREVENT TYPE 2 DIABETES

FAT AND CALORIE COUNTER

More than 1,500 foods, including regional foods from all parts of the United States.

Complete information onFAT GRAMS • CALORIES

FAT AND CALORIE COUNTER

About the Fat Counter

The Fat Counter is designed to help you keep track of the number of fat grams and calories you eat. It shows the grams of fat and calories for more than 1,500 commonly eaten foods.

Foods are listed from A to Z.

Regional foods are at the back of the book.

Please note:• If the food is described as having the “skin removed”

or fat “trimmed,” this has been done before cooking.• Cooking methods are without added fat unless described

differently (for example, “stir-fried”).• Serving sizes are after cooking (if any) and with only the

parts to be eaten (for example, no bone).• Modified foods (low-fat, diet, etc.) are described as such.• Foods containing “mayo” are prepared with imitation

mayonnaise.

If you eat manufactured products such as frozen dinners or store-bought cookies, look at the food label to find the grams and calories. You can add these and other foods that are not in the Fat Counter to the blank pages at the back of the book.

Acknowledgments

The fat gram and calorie values in the Fat Counter were calculated using the Nutrient Data System (NDS, version 2.8)from the University of Minnesota Nutrition Coordinating Center.Appreciation is expressed to Antoinette Angeles, Bonnie Gillis,Holly Henry, and Gaye Koenning for their conscientious work in researching the nutrient values and to Carolyn Huffmyer for her preparation of the manuscript. The nutritionists from the Diabetes Prevention Program and Women’s Health Initiativeprovided valuable suggestions for improving this guide.

Version 1.0Copyright ©1996 by the University of Pittsburgh.All rights reserved.Developed by the Diabetes Prevention ProgramLifestyle Resource Core,Rena R. Wing, PhD, and Bonnie Gillis, MS, RD.Supported by the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.

(g)

Anchovies, canned in oil,drained (1 can = 2 oz)

Apple, 2 3/4" diamApple butterApple, cider or juice,

unsweetenedApplesauce, unsweetenedApples, driedApricot halves, driedApricot nectar, unsweetened Apricots, fresh (2 = 1/2 cup)Artichoke, globeAsparagus spearsAvocado, black or green skin

Baby cornBacon:

turkeypork

Bacon bits:imitationreal

Bacon FatBagel:

white, 3" diamwhite, with raisins, 3" diamwhite, 4" diamwhole wheat, 3" diamwhole wheat, with raisins,

3" diamwhole wheat, 4" diam

1 can1 each1 Tbsp

3/4 cup1/2 cup1/4 cup1/4 cup3/4 cup1/2 cup1 med

1/2 cup1/2 cup

1/2 cup

1 slice1 slice

1 Tbsp1 Tbsp1 Tbsp

1 each1 each1 each1 each1 each

1 each

400

0000000011

0

23

129

11211

2

948134

8752527723376025121

20

3236

322989

157183279168195

290

(g)

Baked Beans:vegetarian baked beanspork and beans (Campbell’s®)

Baklava, 2" squareBamboo shoots, cannedBanana, fresh, 8" longBanana pudding,

With vanilla wafersBarbecue sauceBarleyBBQ sandwich, on a bun:

chickenporkbeef

Beans and peas, dried (navy, lima,red, pinto, kidney or black beans, split peas, lentils, black eye peas, pigeon peas):

no fat addedcooked with bacon,

ham or sausageBeans, green, or Italian:

no fat addedcooked with bacon, ham

or sausageBeans, mungBeef, cannedBeef jerky:

strip, 8 1/2" x 1" x 1/8"cut pieces

Beef stew, gravy-based,with vegetables:

homemade, with round steak,trimmed, no fat added

1/2 cup1/2 cup

1 pc1/2 cup1 each

1/2 cup1 Tbsp1/2 cup

1 med1 med1 med

1/2 cup

1/2 cup

1/2 cup

1/2 cup1/2 cup1/2 cup

1 pc1/2 cup

1 cup

122700

400

61018

1

2

0

2010

38

3

1271403811296

1521296

245341396

129

144

19

34139166

67204

161

(g)

homemade, with stew meat,trimmed, no fat added

homemade, with stew meat,trimmed, fat added

homemade, with stew meat,untrimmed, fat added

cannedBeef Stroganoff (no noodles),

homemade:with round steak, trimmed,

nonfat sour cream, no fat added

with beef cubes, trimmed,nonfat sour cream, no fat added

with beef cubes, trimmed,low fat sour cream, fat added

with beef cubes, untrimmed regular sour cream, fat added

Beer (1 can = 12 fl oz):low calorieregular, malt, or no alcohol

BeetsBiscochitos (cookie), 1 1/2" diamBiscuit, from refrigerated dough:

buttermilk (Pillsbury®)buttermilk, flaky

(Hungry Jack®)Grands! (Pillsbury®)

Biscuit, from mix, small, 2" diamBiscuit, mix only:

Bisquick® LightBisquick®

Blackberries, fresh

1 cup

1 cup

1 cup 1 cup

1 cup

1 cup

1 cup

1 cup

1 can1 can

1/2 cup1 pc

1 each

1 each1 each1 each


7

11

1614

5

14

22

37

0003

1

487

260

192

228

269237

247

310

378

485

1011483758

50

90190125

15017037

(g)

Blintz, cheese filled, 7" longBlueberries, freshBok choy:

no fat addedstir-fried

Bologna:chicken or turkeybeef light or porkbeef, regular

Borscht (beet soup)BouillabaisseBraunschweigerBread, rye:

dietregular

Bread, white or whole wheat:dietregular

Bread pudding, with raisinsBread crumbs, plainBreaded and fried steak

(chicken-fried steak)Bread stick, 5" longBreakfast biscuit (McDonald’s®):

plainwith bacon, egg, cheesewith sausagewith sausage, egg

Breakfast Croissan’wich (Burger King®):plain, croissant onlywith egg, cheesewith egg, bacon, cheesewith egg, sausage, cheese

1 each1/2 cup

1/2 cup1/2 cup

1 oz1 oz1 oz

1 cup1 cup1 oz

1 slice1 slice

1 slice1 slice

1/2 cup1 cup

3 oz1 each

1 each1 each1 each1 each


90

02

468089

11

0196

151

13282935

9202441

18441

1030

56708861237102

5267

4070217427

24064

262456435519

163302348537

(g)

Breakfast drink, instant:with skim milkwith whole milk

Breakfast fruit drink powders,pre-sweetened, prepared

(Tang®, etc)BroccoliBroccoli, with cheese sauce:

with skim milk, nonfat cheese, no fat added

with skim milk, reduced fat cheddar, fat added

with whole milk, regular cheddar, fat added

Broccoli casserole with mushroom soup, mayonnaise,

cheese and crackers:with nonfat mayo,

nonfat cheesewith reduced calorie mayo,

reduced fat cheddarwith regular mayo, regular

cheddarBroth or bouillon:

beefchicken

Brownie, 2 1/2" square:without nutswith nuts

Brussels sprouts

1 cup1 cup

1 cup1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1 cup1 cup

1 pc1 pc

1/2 cup

18

00

0

5

9

5

13

24

01

18230

189245

11526

58

100

128

114

176

262

2939

31036833

(g)

Brussels sprouts, with cheese sauce:


with skim milk, reduced fat with whole milk, regular

cheddar, fat addedBulgur, cookedBun, hamburger, 3" diamBun, hamburger, 4" diamBun, hot dog, 6" long (regular)Bun, hot dog (large)Burrito (Taco Bell®):

light beanlight supremebeanbeef

Burrito, breakfast,fast food (McDonald’s®)

Burrito made from 8" tortilla:bean with cheese

with nonfat refried beans,reduced fat cheddar

with homemade refried beans, regular cheddar

beef, plainbeef with beans and cheese

with nonfat refried beans,reduced fat cheddar

with homemade refried beans, regular cheddar

chicken, plain

1/2 cup1/2 cup

1/2 cup1/2 cup1 each1 each1 each1 each


1 each

1 each

1 each1 each

1 each

1 each1 each

06

1002323

591421

17

10

2310

9

125

69115

1467491161123163

300373420484

280

312

452228

237

271190

(g)

chicken with beans and cheesewith nonfat refried beans,

reduced fat cheddarwith homemade refried

beans, regular cheddarButter:

whippedregularregular

Butter budsButtermilk:

1/2% fat1 1/2% fatwhole

Cabbage:no fat addedcooked with bacon,

ham or sausageCabbage roll, with ground beef

and rice, 3" long x 2" diam:with diet lean (10% fat)

ground beefwith regular (25% fat)

ground beefCake, angel food, 1/8 of 10" diamCake, yellow or chocolate from

mix, 3" x 3" x 2":without icingwith icing, whitewith icing, chocolate

1 each

1 each

1 tsp1 tsp

1 Tbsp1 tsp

1 cup1 cup1 cup

1/2 cup

1/2 cup

1 roll

1 roll1 pc

1 pc1 pc1 pc

6

10

34120

148

0

2

3

60

132427

217

252

23341026

110120149

16

31

95

121212

296595551

(g)

Cake, pound, 4 1/2" x 2 1/2" x 1/2":fat-freeregular

Calzone, 4" diam:with cheese and meatwith cheese

Canadian baconCandy:

caramelsdivinity (1 pc = 0.5 oz)divinity with nuts

(1 pc = 0.5 oz)fudge, 1" cube

plainwith nuts

gumdrops, 1/2" diamhard (1 pc = 0.2 oz)jelly beans (1 pc = 0.1 oz)licorice (1 stick = 0.4 oz)marshmallows (large size)taffy (1 pc = 0.5 oz)truffle (1 pc = 1 oz)

Candy bars:Baby Ruth®, 2.18 oz barchocolate bar, regular size,

1.5 oz bar chocolate bar with almonds,

regular size, 1.5 oz bargranola bar, regular, 0.9 oz bargranola bar, fat-free, 1.5 oz barHershey’s Kiss®

1 pc 1 pc

1 pc1 pc

1 slice

3 pcs3 pcs

3 pcs

1 pc1 pc3 pcs1 pc3 pcs

1 stick1 each2 pcs1 pc

1 bar

1 bar

1 bar1 bar1 bar2 pcs

110

552

20

3

2400000111

13

13

14413

106176

9910539

92168

199

8499412231402372143

274

221

21611012750

(g)

M&M’s®, regular pkg = 1.7 ozM&M’s®, peanuts, regular

pkg = 1.7 ozMilky Way®, 2.2 oz barReese’s Peanut Butter Cup®,

1.6 oz pkg of 2Snickers®, 2.1 oz bar

Caramel, butterscotch syrupCaramel corn, fat-free,

Cracker Jack® Caramel corn, coated popcorn

with peanuts, Cracker Jack®CarrotsCarrot and raisin salad:

with nonfat mayowith reduced calorie mayowith regular mayo

CatsupCauliflowerCauliflower, with cheese sauce:


with skim milk, reduced fat cheddar, fat added

with whole milk, regular cheddar, fat added

CaviarCeleryCereal, cold:

without nutscornflakespuffed ricewheat flakes

1 pkg

1 pkg1 bar

1 pkg1 bar

1 Tbsp

3 cups

3 cups 1/2 cup

1/2 cup1/2 cup1/2 cup1 Tbsp1/2 cup

1/2 cup

1/2 cup

1/2 cup1 Tbsp1/2 cup

1 cup1 cup1 cup

11

1310

14130

0

130

071600

0

5

830

001

228

244258

22227152

305

50535

761241991617

52

95

1244013

11057

100

(g)

with nutsMueslix Golden Crunch®Fruit and Fiber® – Dates,

Raisins, Walnutsgranola

fat-free (Health Valley®)regular (Nature Valley®)homemade, with nuts

Cereal, hot:Cream of Wheat®

no fat addedfat added

gritsno fat addedfat added

oatmealno fat addedfat added

Cereal party mix, homemade Challah bread, 3 1/2" x 2" x 1/2"Cheese:

FFaatt--ffrreeee cchheeeesseessfat-free cream cheeseKraft free® (1 slice = 0.75 oz)Weight Watchers’®, fat-free

American slicesRReedduucceedd ffaatt cchheeeesseessBorden’s Lite-line®

(1 slice = 0.67 oz)Kraft Light ’N’ Lively®

(1 slice = 0.75 oz)“Laughing Cow Wedges-Light®”

(1 wedge = 1 oz)

1 cup

1 cup


1/2 cup1/2 cup

1/2 cup1/2 cup

1/2 cup1/2 cup1 cup1 slice

1 oz1 slice

1 oz

1 slice

1 slice

1 wedge

3

3

1410

02

02

13

221

00

0

1

3

4

239

173

7395174

6178

7390

739031867

2330

38

30

55

70

(g)

Cheddar, Colby, Monterey Jack, provolone (generic,Kraft Light Naturals®,Kraft Healthy Favorites Natural®, Weight Watchers’Natural®)

PPaarrtt--sskkiimm cchheeeesseessLight cream cheeseNeufchatel®Mozzarella, part skimRicotta, part skimWWhhoollee mmiillkk cchheeeesseessAmerican, Cheddar,

Monterey JackBlue, Brie, Gouda,

provolone, SwissCream cheese, regularFarmer’s cheese, regularGoat’s cheese, fetaMozzarellaParmesan cheese, dry gratedProcessed cheeseRicotta

Cheese, cottage:uncreamed (dry curd)nonfatlow fat (1% fat)low fat (2% fat)creamed (4% fat)

Cheese puffs

1 oz

2 Tbsp2 Tbsp

1 oz1/2 cup

1 oz

1 oz2 Tbsp

1 oz1 oz1 oz

2 Tbsp1 oz

1/2 cup

1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 cup

5

57510

9

8101673916

0012511

79

647579170

114

10110129759046106214

617182101109184

(g)

Cheese sauce:with skim milk, nonfat

cheese, no fat addedwith skim milk, reduced fat

cheddar, fat addedwith whole milk, regular

cheddar, fat addedCheesecake, 9" diam:

with cream cheese, low calorie, commercial

with cottage cheese,commercial

with light (18% fat) cream cheese, homemade

with regular (35% fat) cream cheese, homemade

Cherries, sweet, freshChestnuts, roastedChicken, light meat onlyChicken, dark meat only Chicken a la King

(no toast or rice):with skim milk, chicken

breast, skin removedwith whole milk, dark meat,

skin removedChicken and vegetable stir fry:

with chicken breast, skin removed

with dark meat, skin removed

1/4 cup

1/4 cup

1/4 cup

1/8 pie

1/8 pie

1/8 pie

1/8 pie1/2 cup1 each1 oz1 oz

1 cup

1 cup

1 cup1 cup

0

7

11

5

12

27

411012

14

20

79

52

108

146

138

303

474

58552194756

283

328

167184

(g)

Chicken breast (1 med = 1/2 breast):baked with oven coating mix,

skin removedbaked, broiled, or stewed

skin removedskin eaten

breaded/battered, pan-friedskin removedskin eaten

breaded/battered, deep-fried (fast food):skin removedskin eaten

Chicken drumstick:Baked with oven coating mix,

skin removed baked, broiled, or stewed



breaded/battered, deep-fried(fast food):skin removedskin eaten

Chicken thigh:baked with oven coating mix,



1 med

1 med1 med

1 med1 med

1 med1 med

1 med

1 med1 med

1 med1 med

1 med1 med

1 med

1 med1 med

3

39

512

1724

2

27

38

815

4

48

161

142205

174242

347439

82

73123

89143

178247

113

102147

(g)

breaded/battered, pan-friedskin removed skin eaten


Chicken wing:baked with oven coating mix,





Chicken casserole, with egg noodles, mushroom soup, and vegetables:

with chicken breast, skin removed, no cheese

with chicken breast, skin removed, regular cheddar

with dark meat, skin removed, regular cheddar

Chicken Creole (no rice):with chicken breast, skin

removedwith dark meat, skin removed

1 med 1 med

1 med1 med

1 med

1 med1 med

1 med1 med

1 med1 med

1 cup

1 cup

1 cup

1 cup1 cup

610

1218

2

27

38

512

5

7

9

310

121170

226295

49

44102

52115

94183

214

242

253

174221

(g)

Chicken fricassee:with chicken breast, skin removed, skim milkwith dark meat, skin

removed, whole milkChicken gizzard:

baked, broiled, or stewedbreaded/battered, pan-friedbreaded/battered, deep-fried

Chicken liver:baked, broiled, or stewedbreaded/buttered, pan-friedbreaded/buttered, deep-fried

Chicken McNuggets (McDonald’s®)

Chicken, 1 whole, baked, broiled,or stewed:

skin removed (17 oz)skin eaten (21 oz)

Chicken or turkey breast,processed

Chicken or turkey roll,processed

Chicken salad, with chicken breast,skin removed, no egg:


Chicken sandwich:Grilled (Wendy’s®)breaded, fried filet,

without dressingbreaded, fried filet, with

dressing

1 cup

1 cup

1 cup

1 each1 each1 each

1 each 1 each1 each

6 pcs

1 med1 med

1 oz

1 oz


1 each

1 each

1 each

29

20

28

124

124

18

3171

1

2

61221

8

17

28

457

414

468

354387

313979

306

8861345

30

42

135183258

294

382

488

(g)

Chicken stew with vegetables:homemade with chicken

breast, skin removed,tomato-basedcanned

Chicken tenders (Burger King®)Chicken with almonds

(Chinese style):with chicken breast, skin


Chick peas (garbanzos)Chiles, hot (fresh, canned, or

roasted)Chili:

without meatwith diet lean (10% fat)

ground beef, with beanswith diet lean (10% fat)

ground beef, no beanswith regular (25% fat)

ground beef, with beanswith regular (25% fat)

ground beef, no beanscanned, Hormel®, no beans

Chili sauceChimichanga, fried, 7" diam tortilla

bean and cheesechicken and cheesebeef and cheese

Chinese cabbage:no fat addedstir-fried

1 cup1 cup6 pcs

1 cup1 cup

1/2 cup

1/2 cup

1 cup

1 cup

1 cup

1 cup

1 cup1 cup

1 Tbsp

1 each1 each1 each

1/2 cup1/2 cup

41112

14182

0

1

5

6

11

14160

131524

02

224221232

308333134

17

113

203

186

249

24326016

256386345

1030

(g)

Chipped beef, creamed:with skim milk, no fat addedwith whole milk, fat added

Chipped or dried beefChocolate

baking chocolatecarobchocolate chipschocolate chipscocoa powdercocoa powder

Chocolate pudding:instant, with skim milkinstant, with whole milkhomemade, with egg and

skim milkhomemade, with egg and

whole milkChocolate syrup, thinChop suey (no noodles):

with vegetables onlywith chicken breast, skin

removedwith beef round steak, trimmed

Chopped ham, lunch meatChow mein, canned (no noodles):

with beefwith chicken

Clams (7 med = 3 oz)Club sandwich, with dressing

(chicken/turkey with bacon)Cobbler, peach, pastry topping

1 cup1 cup3 oz

1 oz1 oz

1 Tbsp1 cup

1 Tbsp 1 cup

1/2 cup1/2 cup

1/2 cup

1/2 cup1 Tbsp

1 cup

1 cup1 cup1 oz

1 cup1 cup3 oz

1 each1/2 cup

3223

1693

50112

14

6

90

3

445

242

2211

192357140

1481515080512197

116145

194

22041

81

12513170

114124129

481251

(g)

Cocktails with whipping cream(31% fat):White RussianAlexander with ginGrasshopper

Cocktail sauceCocoa or hot chocolate

homemadewith skim milkwith whole milk

made from mixwith waterwith skim milkwith whole milk

Coconut, dried, shredded,unsweetened

Coconut milk:lightregular

Coffee cake with streusel topping, 3" x 3" x 1 1/2" without nutswith nuts

Coffee, espresso (regular or decaffeinated)

Coffee, flavored, prepared from mix (amaretto, cappuccino,Swiss mocha, etc)

Coffee, café au lait, or cappuccino:with skim milkwith whole milk

Coffee, regular or decaffeinated

3 fl oz3 fl oz3 fl oz1 Tbsp

1 cup1 cup

1 cup1 cup1 cup

1 Tbsp

1 cup1 cup

1 pc1 pc

2 fl oz

1 cup

1 cup1 cup1 cup

7990

17

118

4

1251

2023

0

3

040

22523625316

124175

125153213

38

144473

448480

1

77

51865

(g)

Coleslaw:with nonfat mayowith reduced calorie mayowith vinaigrette dressingwith regular mayo

Cookies:ssmmaallll,, 11––22" ddiiaammanimal crackersarrowrootbutter, commercialchocolate chip, homemade

without nutswith nuts

chocolate covered graham crackers

chocolate covered marshmallow

fat-free Fig Newtons®fig barsfortune cookiesgingersnapsGirl Scouts

Thin Mints®Trefoils®

graham crackers, 2 1/2" squareslady fingersLemon Coolers®macaroonsoatmeal, homemadeOreo®Oreo Double Stuff®peanut buttersandwich cookies

1/2 cup1/2 cup1/2 cup1/2 cup

12 pcs4 pcs4 pcs

3 pcs3 pcs

3 pcs

2 pcs2 pcs2 pcs 4 pcs4 pcs

2 pcs2 pcs4 pcs3 pcs4 pcs 1 each3 pcs2 pcs2 pcs2 pcs3 pcs

09921

559

1215

9

40223

42314354897

48111127211

122116181

222251

195

1069911199110

73511186812553132104138171150

(g)

sugar, commercialTeddy Grahams®vanilla wafersmmeeddiiuumm,, 22 11//22 –– 33" ddiiaammbutter or sugar, commercialchocolate chip, homemade


oatmealwithout nutswith nuts

peanut butter, commercialpeanut butter, homemadePecan Sandies®llaarrggee,, 33 11//22 -- 44" ddiiaammbutter or sugar, commercialchocolate chip, homemade


oatmeal, homemade, no nutspeanut butter, commercialpeanut butter, homemade

Cordials and liqueurs:Amaretto, Cointreau®, crème de menthe, Grand Marnier®Irish Cream liqueur

Corn:whole kernelcream-styleon the cob, 5" ear, plainon the cob, 5" ear, with fat

Corn bread, 3" x 3" x 1"Corn chipsCorn dog

3 pcs8 pcs6 pcs

1 pc

1 pc1 pc

1 pc1 pc1 pc1 pc1 pc

1 pc

1 pc1 pc1 pc1 pc1 pc

1 fl oz1 fl oz

1/2 cup1/2 cup

1 ear1 ear1 pc

1 cup1 each

716

4

56

363105

6

16197 518

02

01157925

13642147

75

98111

821146718985

125

295335176112335

8089

6610483117180142341

(g)

Corned beef:lunch meat, deliround or cannedbrisket

CouscousCrab:

Bluesoft shell, breaded/

battered, pan-friedDungeness or Alaskan King

Crab cake, fried, 3 1/2" diam x 1/2"Crackers, regular:

butter, round cheese roundsclubcrackers with cheese or

peanut butter fillingCuban crackersgoldfishgraham, 2 1/2" squarematzo, 6" diamMelba, roundoysterrice cake, 4" diamrice crackersRitz®Ry Krisp® triple crackersaltines/sodaTriscuits®Wheat Thins®

Crackers, reduced fat:Ritz®Triscuits®Wheat Thins®

1 oz3 oz3 oz

1/2 cup

2 oz

2 oz3 oz

1 each

8 pcs8 pcs8 pcs

4 pcs6 pcs30 pcs4 pcs1 pc

6 pcs20 pcs2 pcs1 oz

8 pcs4 pcs8 pcs6 pcs16 pcs

5 pcs8 pcs18 pcs

113160

1

2217

766

73230031083346

234

31213213101

58

7987

260

122121126

13712782118112718470111144120101117130

70130120

(g)

Cranberries, freshCranberry juice cocktail,

sweetenedCranberry sauceCrawfishCream:

half and halfhalf and halfheavy (31% fat)

Creamer, non-dairyliquid, fat-free (Coffee-mate®)liquid, regularpowder, reduced fatpowder, regular

Cream puff with filling, 3 3/4" diam with chocolate frosting

Crepe, 6" diamCrisp, fruit (apple)Croissant, 5" long, plainCroquette, fried:

fishsalmonchickenham

CroutonsCucumber, rawCupcake:

without icing, yellow,commercial

with icing, yellow,commercial

Hostess®, light, chocolateHostess®, chocolate

1 cup

3/4 cup1/4 cup

3 oz

1 tsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 tsp1 tsp

1 pc1 pc

1/2 cup1 pc

1 pc1 pc1 pc1 pc

1/4 cup1/2 cup

1 pc

1 pc1 pc1 pc

0

001

125

0101

1731119

788900

3

626

47

10810575

72044

1017911

27980303324

153159164163317

78

155122167

(g)

Custard, baked:with skim milkwith whole milk

Danish pastry, 3" x 3" x 1":without frostingwith frosting

Dates, driedDeviled eggs:


Dim sum, meat and shrimp filledDirty riceDonuts:

cake, 3" diamchocolate, glazed, Dolly

Madison®yeast, glazed, 4" diam

Dressing, stuffing, made from mix (Stove Top®):


Dressing, stuffing, cornbread, fat added, homemade

Dressing, stuffing, rice, fat added, homemade

Duck, domesticskin removedskin eaten

Dumpling, main dish type,plain, for stews, 2" diam

1/2 cup1/2 cup

1 pc1 pc5 pcs

1/2 egg1/2 egg1/2 egg

1 pc1 cup

1 pc

1 pc1 pc

1/2 cup1/2 cup

1/2 cup

1/2 cup

3 oz3 oz

1 pc

36

12160

23525

8

1221

19

23

9

1024

4

138159

191290114

36445751271

145

237399

109177

385

177

187287

112

(g)

Eclair with custard filling and chocolate frosting

Egg Foo Yung, 4" diam x 1/4":without meat with shrimpwith chicken

Egg McMuffin (McDonald’s®)Egg nog:

with 2% fatregular

Egg roll, medium, fried:with vegetables, no meatwith shrimpwith chickenwith pork

Egg salad:with nonfat mayowith reduced calorie mayowith regular mayo

EggplantEggplant, breaded/battered, friedEggplant Parmesan casserole,

3" diam x 1/2"Eggs, fried without fat, hard

cooked, or poached:white onlyyolk onlywhole egg

Eggs, fried with fatEggs, scrambled:


1 pc

1 pc1 pc1 pc

1 each

1 cup1 cup

1 roll1 roll 1 roll1 roll

1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup

1 pc

1 med1 med1 med1 med

2 med2 med

17

10101113

819

6789

61527011

4

0556

1015

279

131149161292

189342

97163172180

12218328013173

64

14546683

150197

(g)

Eggs, substitute:EEgggg BBeeaatteerr®®


SSeeccoonndd NNaattuurree®®(no fat, no cholesterol)no fat addedfat added

SSccrraammbblleerrss®®no fat addedfat added

Eggs Benedict, made with hollandaise sauce, regular boneless ham, 2 med eggs

Elephant ear, pastry, 4" diamEnchilada, without beans, 6” long

with chicken breast, skin removed, reduced fat cheddar

with chicken, dark meat, skin removed, regular cheddar

with beef, diet lean (10% fat) ground beef, reduced fatcheddar

with beef, regular (25% fat) ground beef, regular cheddar

with cheese (no meat), reduced fat cheddar

with cheese (no meat), regular cheddar

1/2 cup1/2 cup

1/2 cup1/2 cup

1/2 cup1/2 cup

1 svg1 pc

1 each

1 each

1 each

1 each

1 each

1 each

06

06

614

4816

4

8

6

12

7

14

3889

3889

131195

723300

159

185

166

211

180

228

(g)

Enchilada sauceEndive, rawEnglish muffinEscarole, raw

Fajita, 9" tortilla:with chicken breast, skin

removed, plainwith beef skirt, trimmed,

plainwith chicken breast, skin

removed, regular cheddar,guacamole

with beef skirt, trimmed,regular cheddar, guacamole

Falafel, fried (1 patty = 1 oz)Fatback, pork (Armour®)Fettuccini Alfredo:

with half and half cream,no fat added

with half and half cream,fat added

with regular cream (31% fat), fat added

Figs, driedFish, fresh or frozen, cooked,

no fat added:LLooww ffaatt ffiisshhBarracuda, sea bass, bream,catfish, cod, crappie, croaker,drumfish, flounder, grouper,haddock, halibut, kingfish,

1/4 cup1/2 cup1 whole1/2 cup

1 each

1 each

1 each

1 each1 patty

2 oz

1 cup

1 cup

1 cup3 small

0010

14

16

18

206

46

9

14

191

142

1342

406

421

457

472111410

287

338

373143

(g)

mahi mahi, orange roughy,perch, pike, plaice, red fish,red snapper, rockfish, scrod,sheepshead, sole, speckled trout,sunfishMedium fat fishAngelfish, bluefish, fresh tuna,gulf butterfish, mackerel, salmon (Atlantic, coho, pink, chum,Lake Michigan), shark, smelt,spadefish, striped bass,swordfish, trout (rainbow, lake,sea), whitefish, yellowtailHigh fat fishHerring, pompano, salmon (Chinook, sockeye), fresh sardines, wahoo

Fish, fillets, commercial pre-coated,breaded/battered, fried

Fish sandwich, breaded/battered,fried, with tartar sauce

Fish stick, bakedFlan:

with skim milkwith whole milk

Focaccia bread, 1/8 of 12" diamFrench fries:

oven baked from frozen,light

oven baked from frozen,regular

fried from freshfast food, McDonald’s®fast food, McDonald’s®

3 oz

3 oz

3 oz

3 oz

1 each1 oz

1/2 cup1/2 cup

1 pc

1/2 cup

1/2 cup1/2 cupsm svglrg svg

1

4 to 7

9 to 10

15

193

367

1

251022

100

145

178

235

41165

138159213

38

5687

202437

(g)

French toast, homemade,4 1/2" square x 1/2"

Fritter, main dish, with corn,fried, 2" diam

Fritter, apple, fried, 2" diamFrog legs (4 legs = 3 oz)

no fat addedbreaded/battered, fried

Fruit bread, 4 1/2" x 2 1/2" x 1/2":without nuts with nuts

Fruit, canned in juice or water (includes fruit cocktail,pear, peach, pineapple)

Fruit, canned in heavy syrup (includes fruit cocktail, pear,peach, pineapple)

Fruit drink or punch,all flavors

Fruit iceFruit salad:

plainwith non-dairy whipped

toppingwith whipped creamwith whipped cream, chopped

pecansFudgesicle, 1.75 oz barFudge syrup

1 each

1 each1 each

3 oz3 oz

1 slice1 slice

1/2 cup

1/2 cup

1 cup1/2 cup

1/2 cup

1/2 cup1/2 cup

1/2 cup1 bar

1 Tbsp

4

77

114

35

0

0

00

0

12

713

127

115114

100303

123147

56

100

117124

47

5361

1117074

(g)

Gefilte fish, 2 1/3" diamGeneral Tso’s chicken:


with dark meat, skin removedGoose:


Goulash, Hungarian, beef with noodles:with round steak, trimmed,

no fat addedwith beef cubes, trimmed,

fat addedwith beef cubes, untrimmed,

fat addedGrapefruit, 4" diamGrapefruit juice, unsweetenedGrape juice, unsweetenedGrapes, all kindsGravy:

from mix with watermilk-based, homemade


beef, homemade, water-basedgiblet, broth-based

Green bean casserole with mushroom soup:without cheesewith reduced fat cheddarwith regular cheddar

1 pc

1 cup1 cup

3 oz3 oz

1 cup

1 cup

1 cup1/2 fruit3/4 cup3/4 cup1/2 cup

1/4 cup



3

1215

1019

3

11

160000

0

4657

71014

94

264281

187259

161

228

269477011657

22

7389

5893

104162190

(g)

Green pepper, stuffed:with diet lean (10% fat)

ground beef, ricewith regular (25% fat)

ground beef, riceGreens (beet, collard, dandelion,

kale, mustard, turnip, etc):no fat addedcooked with bacon, ham, or

sausageGrilled cheese sandwichGrilled ham and cheese sandwichGround beef:

super lean 4% fat (96% lean)diet lean 10% fat (90% lean)extra lean 15% fat (85% lean)lean 20% fat (80% lean)regular 25% fat (75% lean)

Ground beef casserole, tomato-based, with pasta and cheese:with diet lean (10% fat)

ground beef, nonfat cheesewith regular (25% fat)

ground beef, regular cheddarGround beef casserole, Hamburger

Helper®, cheeseburger macaroni:

with diet lean (10% fat) ground beef

with regular (25% fat) ground beef

Ground lambGround porkGround turkey breast, skin

removed

1 each

1 each

1/2 cup

1/2 cup1 each1 each

3 oz3 oz3 oz3 oz3 oz

1 cup

1 cup

1 cup

1 cup3 oz3 oz

3 oz

8

14

0

21721

38131719

5

15

11

191717

3

231

282

19

34300392

122176211244260

266

343

318

379235246

140

(g)

Ground turkey, from frozenGround vealGuacamoleGuava (1 each = 1/2 cup)Guava nectar Gyro sandwich, with condiments

Ham and cheese sandwich,with spread

Ham, cured (1 slice = 1 oz):5% fat or extra leantrimmed, regularuntrimmed, regular

Ham hocksHam salad, without egg:

with nonfat mayo, extra lean ham

with reduced calorie mayo,trimmed regular ham

with regular mayo, untrimmed regular ham

Hamburger on bun:wwiitthhoouutt cchheeeessee,, nnoo ccoonnddiimmeennttss

small, 1/10lb, diet lean (10% fat) ground beef

small, 1/10lb, diet lean (25% fat) ground beef

quarter lb, diet lean (10% fat) ground beef

quarter lb, diet lean (25% fat) ground beef

3 oz3 oz

1/4 cup1 each

3/4 cup1 each

1 each

3 oz3 oz3 oz1 pc

1/2 cup

1/2 cup

1/2 cup

1 each

1 each

1 each

1 each

12581010

20

58135

2

12

27

6

11

11

20

2021399346112220

377

123151192109

89

165

282

236

273

353

426

(g)

wwiitthh cchheeeessee,, nnoo ccoonnddiimmeennttsssmall, 1/10lb, diet lean

(10% fat) ground beefsmall, 1/10lb, diet lean

(25% fat) ground beefquarter lb, diet lean

(10% fat) ground beefquarter lb, diet lean

(25% fat) ground beefFFaasstt ffoooodd

McDonald’s® hamburgerMcDonald’s® cheeseburgerWendy’s® Jr. hamburgerWendy’s® Jr. cheeseburgerWendy’s® Jr. bacon

cheeseburgerBig Mac®Whopper®Whopper®, with cheese

Hash, beef, cannedHashed browns:

frozen pattyMcDonald’s®Burger King®homemadeHardee’s®

Head cheeseHeart, beefHoagie roll, 6" longHoisin sauceHollandaise sauce:

commercialhomemade

Hominy, canned

1 each

1 each

1 each

1 each

1 each1 each1 each 1 each

1 each1 each1 each1 each1 cup

1 oval1 each1 each1/2 cup1 each1 oz3 oz

1 each1 Tbsp

1 Tbsp1 Tbsp1/2 cup

11

16

19

29

1014912

2624374526

881112144521

4101

289

325

458

531

271324273319

443515631800378

1461302002202266014919331

449158

(g)

HoneyHorseradishHot butter rumHog dog, no bun:

chicken or turkeybeef and pork, lightbeef and pork, regular

Hot dog on bun:plainwith cheesewith chili and cheese

Hot dog on bun, foot-long:plain with cheesewith chili and cheese

Hummus (chickpea dip), plainHummus, with olive oilHushpuppy, fried, 1 1/4" diam

x 2 1/2"

Ice cream:dietary (1% fat)dairy desserts (<3% fat)regular (10-12% fat)high fat (16% fat)

Ice cream bar, Dove®, 3.8 fl ozIce cream bar, Eskimo Pie®,

3 fl ozIce cream cone, without ice cream:

wafersugarwaffle, large

1 Tbsp1 Tbsp6 fl oz

1 each1 each1 each

1 each1 each1 each

1 each1 each1 each

1/4 cup1/4 cup

1 each


1 bar

1 bar

1 each1 each1 each

008

81113

152425

314846721

3

1171223

13

012

646

218

102141144

258365396

529723711157276

66

81100143178327

178

1742121

(g)

Ice cream sandwich:dietary (1% fat)regular

Ice milk bar, chocolate coated:plainwith nuts

Ice milk or soft serveIcing (frosting), ready to spread:

cream cheese, white, or flavored

chocolateGerman chocolate

Icing (frosting), homemade:white, boiled (7-minute)white, confectioners’ sugar,

fat added

Jellies, jams, preservesJell-O® salad (sweetened Jell-O®):

clear, with fruit (water-packed fruit)

with regular cream cheesewith cranberries, pineapple,

nutswith fruit, light cream

cheese and whipping creamwith fruit, regular cream

cheese and whipping cream

1 each1 each

1 each 1 each1/2 cup

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp

1 Tbsp

1 Tbsp

1/2 cup1/2 cup

1/2 cup

1/2 cup

1/2 cup

36

9282

348

0

2

0

03

6

12

14

166160

138467111

8375

106

16

79

48

6096

174

205

224

(g)

KiwiKnish, potato, 2" diamKool-Aid®, regular, preparedKreplach:

with cheese, 3" diam, foldedwith meat, 2" square, folded

KugelKumquats

Lamb/mutton, chops, or roast:leg, sirloin, shoulder, trimmedleg, untrimmedsirloin, shoulder, untrimmed

Lamb/mutton, rib:trimmeduntrimmed

Lamb/mutton stewLardLasagna (with part-skim

mozzarella), 3" square:with spinach, no meat,

nonfat ricottawith diet lean (10% fat)

ground beef, nonfat ricottawith regular (25% fat)

ground beef, part-skim ricottawith sausage, part-skim ricotta

Lemon, 2" diamLemon juiceLemonade, prepared from mix,

with sugar

1 med1 each1 cup

1 each1 each1 cup5 pcs

3 oz3 oz3 oz

3 oz3 oz

1 cup1 Tbsp

1 pc

1 pc

1 pc1 pc

1 each1 Tbsp

1 cup

030

1190

81117

11251213

5

8

141500

0

467892

562225760

173197235

197305248116

237

287

338343173

92

(g)

Macaroni salad with tuna,without egg:water-packed tuna, drained


oil-packed tuna, drainedwith nonfat mayowith reduced calorie mayowith regular mayo

oil-packed tuna, not drainedwith regular mayo

Mackerel, canned, drainedMango, dicedMango nectarMargarine:

fat-free (Promise®)dietwhippedspreadregularregular

Marshmallow cremeMatzo ball, 2" diamMeat substitute

(textured vegetable protein):breakfast stripsbrown and servebrown and serveCanadian-style baconhot dogmeat loaf type



1/2 cup3 oz

1/2 cup3/4 cup

1 tsp1 tsp1 tsp1 tsp1 tsp

1 Tbsp1 Tbsp1 each

1 strip1 link

1 patty1 slice1 each 3 oz

0615

2816

19500

0234412010

247285

95138206

116159226

24511854100

21723313410227160

25589740108113

(g)

Lentils, canned or cookedLettuce, iceberg, romaine, red leaf,

etc, freshLime, 2" diamLime juiceLiquor (brandy, gin, rum, vodka,

whiskey, etc)Liver, beef or porkLiver, chopped, chicken, with eggsLobsterLobster sauceLo mein, pork and vegetablesLox, smoked salmon

Macadamia nuts, rawMacaroni and cheese:

Weight Watchers®canned or frozenhomemade, with skim milk,

nonfat cheesehomemade, with skim milk,

reduced fat cheddarhomemade, with whole milk,

regular cheddarmade from mix, with whole

milkMacaroni salad with chicken,

without egg:with nonfat mayowith reduced calorie mayowith regular mayo

1/2 cup

1/2 cup1 each1 Tbsp

1 1/2 fl oz3 oz

1/2 cup3 oz

1 Tbsp1 cup1 oz

1/4 cup

1 pkg1 cup

1 cup

1 cup

1 cup

1 cup


0

000

0490291

25

711

4

15

28

19

1511

115

419 3

96140157832523533

235

310276

302

397

499

402

97127176

(g)

Milk, evaporated, canned,undiluted:

skimwhole

Milk powder, dry, instant nonfatMilkshake or malt (chocolate):

with soft servewith ice creamvanilla shake (McDonald’s®)

MilletMineral, spring, or sparkling waterMisoMixed vegetables (broccoli,

cauliflower, carrots)MolassesMoo Goo Gai Pan (chicken breast)Moo Shu Pork with pancakeMousse, chocolate:

with half and half creamwith regular whipping cream

Muffin, corn, from mix,2 1/4" diam x 1 1/2"

Muffin, English (plain), 3 1/2" diamMuffin, from mix (blueberry):

smalllargelarge, with streusel

Muffins, purchased:fat-free apple bran,

McDonald’s®banana walnut, bakery, large

Mushrooms, rawMustard

1 cup1 cup

1/3 cup

1 cup1 cup

16 fl oz1/2 cup1 cup

1 Tbsp

1/2 cup1 Tbsp1 cup1 cup

1/2 cup1/2 cup

1 each1 each

1 each1 each1 each

1 each1 each1/2 cup1 Tbsp

1190

7185201

001930

1218

51

4612

01601

9933981

253346329145035

1955

320696

223281

138134

110167250

180298912

(g)

Meatball, 2" diam:with diet lean (10% fat)

ground beefwith ground turkeywith ground porkwith regular (25% fat)

ground beefMeat loaf, 4 1/2" x 2 1/2" x 1/2" slice:


with ground turkeywith ground porkwith regular (25% fat)

ground beefMelon, cantaloupe, honeydew, etc

(1 cup pcs = 1/4 of 5" diam)Milk

skim, nonfat1/2%1%2%whole

Milk, chocolate:skimlow fat (2%)whole

Milk, condensed, sweetened,canned:nonfatlow fatregular

1 each1 each1 each

1 each

1 slice1 slice1 slice

1 slice

1 cup

1 cup1 cup1 cup1 cup1 cup

1 cup1 cup1 cup

2 Tbsp2 Tbsp2 Tbsp

234

5

71013

15

0

01358

258

023

626777

81

190208238

248

60

8692102121150

158179208

110120130

(g)

Oil, all typesOil, all typesOkra:

no fat addedcooked with bacon, ham,

or sausagebreaded/battered, fried

Olive loaf, lunch meatOlives, green or blackOmelet, plain (2 med eggs):


Omelet, with cheese (2 med eggs):no fat addedfat added

Onion rings:fast food, Burger King®frozen, bakedcanned

Onions, rawOrange, fresh 2 5/8" diamOrange drinkOrange juice, unsweetenedOxtailOyster sauceOysters:

no fat added (9 med = 3 oz)breaded/battered, fried

1 tsp1 Tbsp

1/2 cup

1/2 cup1/2 cup

1 oz2 med

1 svg1 svg

1 svg1 svg

1 svg1/2 cup1/2 cup1/2 cup1 each1 cup

3/4 cup3 oz

1 Tbsp

3 oz1 cup

514

0

2451

919

1828

511120000130

417

40120

34

5183689

135228

243337

11416315530621178421118

117320

(g)

Nachos with cheese:with low fat chips, reduced fat

cheddar, diet lean (10% fat) ground beef

with regular chips, regular cheddar, regular (25% fat) ground beef

Nachos with cheese, Taco Bell®:regularsupreme

Nectarine, fresh, 2 1/2" diamNoodles:

cellophane (mung beans)chow mein (crispy)eggmacaroni or spaghettirice, boiledspinach

Nori, dry (seaweed)Nut bread, 4 1/2" x 2 1/2" x 1/2"Nuts:

walnutspecanspeanutspeanuts, chocolate-coveredalmonds, mixed nuts

1 cup

1 cup

1 order1 order1 each

1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 sheet1 slice


9

25

18271

07100106

1518181219

237

325

33044767

701191069970933

158

161180212193211

(g)

Pepper steak:with round steak, trimmed,

no fat addedwith sirloin, trimmed, fat addedwith sirloin, untrimmed,

fat addedPepperoniPeppers, green or redPesto saucePheasant, quail, duck (wild):


Pickle and pimento loaf, lunch meatPickles:

dillbread and butter or

sweet gherkinsrelish, sweet

Pie, 9" diam (1 slice=1/6 pie):wwiitthh ssiinnggllee ccrruusstt

applebanana creamchiffoncustardlemonpeachpecanpumpkinwalnut

wwiitthh ddoouubbllee ccrruussttapplepeachmincemeat

1 cup1 cup

1 cup1 oz

1/2 cup1 Tbsp

3 oz3 oz1 oz

1 slice

1 slice1 tsp

1 slice1 slice1 slice1 slice1 slice1 slice1 slice1 slice1 slice


529

3912010

8115

0

00

182625212114422135

322837

229435

5051411993

18120168

1

77

427509427382495327729438656

627527786

(g)

PaellaPancake, 4" diam:

frozen, plainhomemade, plainhomemade, with butter and

syrupPapaya, dicedParsley, freshParsnipsPasta, plain:

linguine, macaroni or spaghetti

fettucciniPasta salad with vegetables:

low calorie Italian dressingregular Italian dressing

Pasta shells, cheese-filled with tomato sauce:

without meatwith meat sauce

Pastrami, turkeyPastrami, beefPaté, chicken liverPeach, fresh, 2 1/2" diamPeanut butter:

low fat regular

Pear, fresh, 2 1/2" diamPeas and carrotsPeas, green

1 cup

1 each1 each

1 each1/2 cup1 Tbsp1/2 cup

1 cup1 cup

1/2 cup1/2 cup

1 cup1 cup1 oz1 oz

1 Tbsp1 each

1 Tbsp1 Tbsp1 each1/2 cup1/2 cup

11

13

7000

12

19

13172830

68100

368

8266

155271

63

197213

51132

36940740994137

9496983862

(g)

Plum, fresh, 2" diamPolenta:

no fat addedfried

Popcorn:air popped, plainair popped, with butter or

margarinecommercially popped, not

“buttered”commercially popped,

“buttered”microwave, light, popped

from packagemicrowave, popped from

packagepopped in oil, plainpopped in oil, with butter

or margarinePopoverPopsicle, 2.5 fl oz = 1 barPork chops (loin, sirloin):

trimmeduntrimmed

Pork chops (loin, sirloin),breaded/battered, pan-fried

trimmeduntrimmed

Pork roast (loin, sirloin):no fat added

trimmeduntrimmed

browned or braisedtrimmeduntrimmed

1 each

1/2 cup1/2 cup

3 cups

3 cups

3 cups

3 cups

3 cups

3 cups3 cups

3 cups1 each1 bar

3 oz3 oz

3 oz3 oz

3 oz3 oz

3 oz3 oz

0

05

1

18

9

26

3

715

3230

913

1115

913

1317

30

140159

92

244

166

318

77

111212

36512163

182214

214246

182214

222254

(g)

Pie crust, 9" diam, no filling:graham crackerpastry, single crustpastry, double crust

Pie, fruit, snack, commercial:McDonald’s®Hostess®, all flavors

Pierogies:filled with cheese and potatoes,

3" diam foldedfilled with meat, 2" square folded

Pig’s feetPig’s feet, pickledPiña colada, without icePineapple, freshPineapple juice, unsweetenedPita or pocket bread, white, 7" diamPizza, (1 slice = 1/8 pizza):

FFaasstt ffoooodd, Pizza Hut® Pan Pizza

cheese (12" diam)pepperoni (12" diam)supreme (12" diam)personal pan supreme (6" diam)FFrroozzeenn, 14" diamcheese1 meat topping2 meat toppingsRReessttaauurraanntt oorr hhoommeemmaaddee,

14" diamcheese with vegetables1 meat topping2 meat toppings

1/6 pie1/6 pie1/6 pie

1 pie1 pie

1 pc1 pc3 oz

1 foot5 fl oz1/2 cup3/4 cup

1 pc

1 slice1 slice1 slice1 each



141428

1520

119143001

12141649

71022

8914

220199399

288386

562218217726438105191

267272314944

234271444

218225273

(g)

fried, American, cottage, home or panfries

hash brownedmashed

with skim milk, no fat addedwith whole milk, fat added

potato pancake, 4" diamscalloped potatoes

with skim milk, no fat addedwith skim milk, fat addedwith whole milk, fat addedwith whole milk, with ham,

fat addedtater tots, bakedtater tots, fried

Potatoes, prepared from mixes:scalloped, with skim milkscalloped, with whole milkau gratin, with skim milkau gratin, with whole milkhash browned

Prawns:no fat addedstir-fried

Pretzels, soft typePretzels, hard typePrune juice, unsweetenedPrunes, driedPudding Pops®, all flavors, 1.75 fl ozPuddings, all flavors (made frommix, sweetened):

with skim milkwith low fat (2%) milkwith whole milk

1/2 cup1/2 cup

1/2 cup1/2 cup1 each


1/2 cup6 each6 each


3 oz3 oz1 oz1 oz

3/4 cup5 each1 each


1412

065

046

857

467912

1301002

024

285220

7812982

93131146

161105124

131146159174220

841037810813610063

119135148

(g)

Pork roast (Boston butt):no fat added

trimmeduntrimmed

browned or braisedtrimmeduntrimmed

Pork tenderloin (trimmed):no fat addedbrowned or braised

Pork dumplings, main dish type,commercial, with white sauce

Pork skins (rind, fried)Pot pies, frozen (8 oz.):

chicken or turkey, double crustbeef, double crust

Pot sticker, friedPotato chips

(1 single svg bag = 1 oz):fat-freelow fatregularregular or preformed

Potato salad, GermanPotato salad, without egg:


Potatoes and potato products:au gratinbaked, boiled or canned

(small, 2" diam = 1/2 cup)baked, topped with butter

3 oz3 oz

3 oz 3 oz

3 oz3 oz

1 each1 oz

1 each1 each1 each

1 oz1 oz

1 chip1 oz

1/2 cup


1/2 cup

1/2 cup1 sm

1317

1722

49

249

16211

071114

0818

13

07

214246

254285

139179

367155

31435246

10514011

16194

75130217

210

57157

(g)

meat-filled, regular (25% fat) ground beef

cheese-filledRefried beans:

canned, fat-freecanned, regularhomemade, with fat added

Reuben sandwichRhubarbRibs, pork, back or spareRibs, pork, back or spare

(1 med pc = 1 oz)Ribs, pork, country style:

no fat addedtrimmeduntrimmed

basted with fat, broiledtrimmeduntrimmed

Rice:wildwhitebrownfried, vegetablefried, chicken

Rice, pilaf, without meatRice, with gravy (made with fat

drippings)Rice mixes, seasoned (Rice-a-Roni®

and similar brands):no fat addedfat added

Rice, pudding:with skim milkwith whole milk

1 cup1 cup

1/2 cup1/2 cup1/2 cup1 each1/2 cup

3 oz

1 pc

3 oz3 oz

3 oz3 oz

1/2 cup1/2 cup1/2 cup1/2 cup1/2 cup1 cup

1 cup

1 cup1 cup

1/2 cup1/2 cup

1719

021438026

11

1321

1523

001456

7

17

24

450433

1041192845548

338

139

214275

232293

83103108111141292

299

224275

161178

(g)

PumpkinPumpkin seeds:

unshelledkernels only

Quesadilla, cheese, with regular cheddar

Quiche, with crust, 9" diam:plain, skim milk, reduced fat

Swiss cheese, Eggbeaters®plain, whole milk, regular Swiss

cheese, eggsLorraine

Quinoa

RabbitRadishes, freshRaisins, driedRamen noodles, Campbell’s®

(1/2 block, prepared with 1 tsp seasoning = 1 svg):

low fatregular

Raspberries, freshRatatouilleRavioli, without sauce:

spinach-filledmeat-filled, diet lean (10% fat)

ground beef

1/2 cup

1/4 cup1/4 cup

1 each

1/8 pie

1/8 pie1/8 pie1/2 cup

3 oz1/2 cup1/4 cup

1 svg1 svg

1/2 cup1 cup

1 cup

1 cup

0

315

10

13

20241

700

17013

10

12

42

38180

199

231

28934279

16810116

15018030178

409

414

(g)

sweet and souroil and vinegar

ccrreeaammyy (blue, Caesar, French,Italian, ranch, Russian)fat-freelow calorieregular

mmaayyoonnnnaaiissee,, iimmiittaattiioonnnonfatreduced calorieregular

mmaayyoonnnnaaiissee,, rreeaallfat-free (Kraft®)low calorieregular

mmaayyoonnnnaaiissee--ttyyppee(Miracle Whip®, Weight-

Watchers®)fat-freelow calorieregular

Salads:Caesar, with dressingChef:

without dressing, extra lean (5% fat) ham, nonfat cheese

without dressing, regular ham,regular cheddar

with 1 Tbsp ranch dressing,regular ham, regular cheddar

Three bean, oil-based dressingTossed, without dressing

1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 Tbsp1 Tbsp1 Tbsp

1 cup

1 cup

1 cup

1 cup1/2 cup1 cup

07

01 to 35 to 8

0512

0511

057

17

2

5

10110

1669

164382

1248104

124999

196172

205

48

77

13013114

(g)

Rice, Spanish, without meatRoast beef, lunch meat:

extra lean (2% fat)regular

Roast beef sandwichRoast beef sandwich with gravyRoast beef sandwich (fast

food):Arby’s®, junior sizeArby’s®, regular size

Roasts, beef:round or rump, trimmedround or rump, untrimmedbrisket, trimmedchuck, prime rib or rib,

trimmedbrisket or chuck, untrimmedprime rib or rib, untrimmed

Roll, hard, 3 1/2" diam x 2 1/4"Roll, white, 2 1/2" x 2 1/2" x 1 1/2":

plainbuttered

Root beer float:with dietary (1% fat) ice cream,

diet sodawith regular (11% fat) ice cream,

regular sodaRutabaga

Salad dressings:cclleeaarr

water and vinegar, sweetened

1 cup

3 oz3 oz

1 each1 each

1 each1 each

3 oz3 oz3 oz

3 oz3 oz3 oz

1 each

1 each1 each

12 fl oz

12 fl oz1/2 cup

1 Tbsp

4

2131417

1118

488

1322252

37

1

90

0

225

90211344391

238400

153176176

211286310146

108142

100

25033

8

(g)

smoked sausage, beef or porksummer sausage, turkeysummer sausage, beef and porkturkey sausageVienna, 2" link (1 link = 0.6 oz)

Scallops (6 lrg or 15 sm=3 oz)no fat addedstir-friedbreaded/battered, fried

Scone, medium, 2" diamScone, 1/8 of 9" diamScrappleSeltzer waterSesame chicken, with chicken

breast, skin removedSesame seedsSherbetShortening (Crisco®)Shortening (Crisco®)Shrimp (17 med=3 oz)

no fat addedstir-friedbreaded/battered, fried

Shrimp Creole, no riceShrimp, fried (fast food):

Arthur Treacher’s® (breaded)Long John Silver’s® (battered)

Shrimp gumboShrimp jambalayaShrimp salad, without egg:


Shrimp scampi

1 oz1 oz1 oz1 oz

1 link

3 oz3 oz3 oz

1 each1 pc3 oz

1 cup

1 cup1 Tbsp1/2 cup

1 tsp1 Tbsp

3 oz3 oz3 oz

1 cup

1 order6 pcs1 cup1 cup

1/2 cup1/2 cup1/2 cup1 cup

84834

131451440

1642413

13148

241299

511209

9256895545

98117301131339870

2984713338113

84103287195

383180251300

113161236193

(g)

Wilted lettuce with bacon dressing

Salami:cooked (cotto, beef)hard (dried, Genoa)

Salmon, canned, drainedSalsa, picante sauceSalt pork (Armour®)Salt pork (1 slice = 3" x 1 1/2" x

1/4") Sandwich spread:

chicken (Underwood®)deviled ham (Underwood®)

Sardines (1 med = 3" long):canned in oil, drainedcanned in oil, not drained

SauerbratenSauerkrautSausage:

BloodBrown ’n’ Serve links,

turkey (1 link=0.85 oz)Brown ’n’ Serve links, beef or

pork (1 link = 0.5 oz)Brown ’n’ Serve patty, beef or

pork (1 patty = 1 oz)Bratwurst (1 link = 3 oz)ChorizosItalian (1 link = 2.4 oz)Kielbasa, 4" link, (1 link = 2.4 oz)Knockwurst (1 link = 2.4 oz)Mettwurst (1 link = 2.4 oz)New England (1 slice = 0.8 oz)Polish (1 link = 2.6 oz)pork patty (1 sm patty = 1 oz)

1/2 cup

1 oz1 oz3 oz

1 Tbsp2 oz

1 slice

1/4 cup1/4 cup

1 med1 med3 oz

1/2 cup

1 oz

1 link

1 link

1 patty1 link1 oz

1 link1 link1 link1 link1 slice1 link1 oz

1

610503412

814

13170

10

3

4

82411171919192218

27

741191184

320115

120160

2541

23622

107

46

48

10027712922020920920937

236100

(g)

New England clam chowder or potato

asparagus or broccolicorncelerychickenmushroom

wwiitthh wwhhoollee mmiillkkbroccoli, potato, or tomatocorn or New England clam

chowderasparaguscelerychickenmushroom

Soup, cream, undiluted(10 3/4 oz can):chickenmushroom

Soup, egg dropSoup, hot and sourSoup, oxtailSoup, wontonSour cream:

nonfatlow fatregular

Soybeans, no fat addedSoy sauceSpaghetti sauce, commercial

(without meat)Spaghetti sauce, homemade:

without meat, no fat addedwith diet lean (10% fat)

ground beef, no fat added

1 cup1 cup1 cup1 cup1 cup1 cup1 cup1 cup

1 cup1 cup1 cup1 cup1 cup

1 cup1 cup1 cup1 cup1 cup1 cup

1 Tbsp1 Tbsp1 Tbsp1/2 cup1 Tbsp

1 cup

1 cup

1 cup

345681086

78101114

182356164

01380

10

1

8

131129150133159172162149

170162165192204

28431489124225235

10202815610

168

74

219

(g)

Sloppy Joe mixture:with diet lean (10% fat) ground

beefwith regular (25% fat) ground

beefSnow peas (pea pods):


Soft drink, all flavors (12 fl oz = 1 can)

SorbetSoufflé, cheeseSoup, bean:

bean with bacon, ham, or porkblack bean without meatsplit pea or lentil with hamvegetarian bean

Soup, canned, broth-based:chicken noodle, chicken with

rice, minestrone, or vegetable beef

Manhattan clam chowderSoup, canned, chunky:

beef, chicken, or turkey with vegetables

minestrone or vegetarianSoup, cheese:


Soup, corn chowderwith skim milkwith whole milk

Soup, cream-based:wwiitthh sskkiimm mmiillkk

tomato

1 cup

1 cup

1/2 cup1/2 cup

1 can1/2 cup1 cup

1 cup1 cup1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup1 cup

1 cup

13

31

03

0018

6667

32

54

1115

1115

2

350

486

3469

152129226

172168172320

8377

170122

198230

234269

128

(g)

flank, sirloin, untrimmedporterhouse, T-bone,

tenderloin, untrimmedSteak sandwichSteak sauceStew meat:

trimmeduntrimmed

Stir-fried vegetable combinations (no meat)

Strawberries, freshStrudel, apple, 2 1/4" squareStrudel, cheese, 2 1/4" squareSubmarine sandwich, cheese,

5" longSubmarine sandwich, cold cut,

with dressing, 6" longSuccotashSugarSugarSukiyaki, beefSunflower seeds, hulled, roastedSushi:

without fish or vegetableswith fish and vegetableswith vegetables in seaweedwith vegetables

Sweet breads, beefno fat addedbreaded/battered, fried

Sweet potatoesSweet potatoes, candiedSweet rolls, cinnamon, frosted,

3" diam x 1 1/2"

3 oz

3 oz1 each1 Tbsp

3 oz3 oz

1 cup1/2 cup

1 pc 1 pc

1 each

1 each1/2 cup

1 tsp1 Tbsp1 cup

1 Tbsp

1 cup1 cup1 cup1 cup

3 oz3 oz

1/2 cup1/2 cup

1 each

13

17110

1322

6036

27

2200084

0100

213404

11

211

24433610

211286

12023117178

500

42576164817746

197243195250

271474131176

299

(g)

with regular (25% fat) ground beef, no fat added

with regular (25% fat) ground beef, fat added

Spam®Spanokopita, 3" x 2"Spinach, rawSpinach:

no fat addedstir-friedcreamed

Spinach souffléSport drink (Gatorade®, etc)Sprouts, alfalfa or bean, rawSquash:

no fat addedcrooked neck, spaghetti or

summer (green or yellow)butternutacornbuttercuphubbard

breaded/battered, fried summer (green or yellow)

Squash casserole with cheese and cracker crumbs

Squid (calamari):no fat addedbreaded/battered, fried

Steaks, beef:round, sirloin, trimmedflank, porterhouse, T-bone,

tenderloin, trimmedround, untrimmed

1 cup

1 cup1 oz1 pc

1 cup

1/2 cup1/2 cup1/2 cup1 cup8 fl oz1/2 cup


1/2 cup

1/2 cup

3 oz3 oz

3 oz

3 oz3 oz

18

449230

0291800

00011

9

20

114

4

88

296

5279530712

2747155198605

2248694759

172

269

103306

153

176176

(g)

beef, light supremebeef, regularbeef, supreme

Taco salad, shell not eaten, beef and cheese:

with diet lean (10% fat)ground beef, reduced fat cheddar

Taco salad, shell eaten, beef and cheese:

with diet lean (10% fat) ground beef, reduced fat cheddar

with regular (25% fat) ground beef, regularcheddar

Taco sauceTaco shell, 5" diamTamale:

in a leaf (pork, yellow corn,dried fruit, olive, pepper),6" long

canned, with saucewith regular (25% fat) ground

beef, corn, cheese, 6" longTangerine, 2 1/2" diamTapioca pudding with whole milkTartar sauceTea, hot, or icedTempura, fried:

shrimpchicken breastvegetable

1 each1 each1 each

1 cup

1 cup

1 cup1 Tbsp1 each

1 each1 each

1 each1 each1/2 cup1 Tbsp1 cup

1 each1 each

1 fritter

51114

3

18

2203

47

90380

113

151184215

185

320

348461

72100

1214398762

333649

(g)

Sweet sour chicken:with chicken breast, skin


Sweet sour pork:with pork loin, trimmedwith pork loin, untrimmed

Swiss chard:no fat addedcooked with bacon, ham, or

sausageSwiss steak:

with round steak, trimmedwith round steak, untrimmed

Syrup, pancake

Tabasco sauce, hot sauceTabbouleh salad, commercial/

medium priceTaco (corn tortilla, 4 3/4" diam):

chicken, plainchicken with cheesebeef, diet lean (10% fat)

ground beefbeef, diet lean (10% fat)

ground beef with cheesebeef, regular (25% fat)

ground beefbeef, regular (25% fat)

ground beef with cheeseTaco, Taco Bell®

beef, light

1 cup1 cup

1 cup1 cup

1/2 cup

1/2 cup

3 oz3 oz

1 Tbsp

1 Tbsp

1/2 cup

1 each1 each

1 each

1 each

1 each

1 each

1 each

2429

2833

0

2

350

0

6

58

5

9

9

12

5

540576

536575

17

32

839155

2

79

118156

125

163

150

188

131

(g)

Tortillas:corn, plain, not fried, 6" diamcorn, fried, 6" diamflour, plain, not fried, 8" diamflour, fried, 8" diamflour, plain, not fried, 10" diamflour, fried, 10" diam

Tripe, beef stomachTuna:

canned in water, drainedcanned in oil, drainedcanned in oil, not drained

Tuna noodle casserole:homemade, water-packed tuna,

drainedhomemade, oil-packed tuna,

drainedHelper®, water-packed tuna,

drained, skim milkHelper®, oil-packed tuna,

drained, whole milkTuna salad, water-packed tuna,

drained, without egg:with nonfat mayowith reduced calorie mayowith regular mayo

Tuna salad, oil-packed tuna,drained, without egg:with nonfat mayowith reduced calorie mayowith regular mayo

Turkey:light meat, skin removedlight meat, skin eaten

1 each1 each1 each1 each1 each1 each 3 oz

3 oz3 oz3 oz

1 cup

1 cup

1 cup

1 cup



3 oz3 oz

163115164

1715

11

15

8

16

51016

91421

38

5611113720521432085

99168231

271

309

257

330

136172228

189225280

140178

(g)

Teriyaki:shrimpchicken (breast, skin removed)beef (sirloin, trimmed)

Teriyaki sauceToaster pastries:

low fat (Poptarts®, etc)regular (Poptarts®, etc)

Tofu:low fat


regularno fat addedstir-fried

Tomato or vegetable juice (V-8®,etc)

Tomato sauce, canned, plainTomatoes, raw (1 sm=1/2 cup)Tonic water, regularTongue, beefToppings:

butterscotch, caramel, or chocolate

fudgemarshmallow

Tortellini, without sauce:spinach-filledcheese-filledmeat-filled

Tortilla chips:bakedfried

1 cup1 cup1 cup

1 Tbsp

1 each1 each

1/2 cup1/2 cup

1/2 cup1/2 cup

3/4 cup1 cup

1/2 cup1 cup3 oz

1 Tbsp1 Tbsp1 Tbsp

1 cup1 cup1 cup

1 cup1 cup

2780

35

25

69

000018

030

71011

16

19034236715

190204

4574

94122

35741998241

527427

214280388

78122

(g)

Water chestnuts, cannedWatercressWatermelon, 1/4 of 10" diam x

1" sliceWhipped cream (31% fat),

sweetenedWhipping cream, not whippedWhipped toppings, non-dairyWhite sauce:


Wine, red or white table Wonton, with meat, fried 1 3/4"

squareWorcestershire sauce

YamsYams, candiedYogurt

nonfat (<1% fat), plainnonfat (<1% fat), fruited &

other flavorslow fat (1-2% fat), plainlow fat(1-2% fat), fruited &

other flavorswhole milk, plainwhole milk, fruited & other

flavors Yogurt, frozen chocolate or vanilla:

nonfatlow fatregular, whole milk

1/2 cup1/2 cup

1 slice

1 Tbsp1 Tbsp1 Tbsp

1/4 cup1/4 cup3 fl oz

1 each1 Tbsp

1/2 cup1/2 cup

1 cup

1 cup1 cup

1 cup1 cup

1 cup


00

0

251

680

30

04

0

04

38

8

013

342

39

224413

8710362

7410

131176

137

162155

250150

292

100100118

(g)

dark meat, skin removeddark meat, skin eaten

Turkey ham, lunch meatTurkey sandwich (Arby’s®):

light roast turkey deluxeturkey sub

Turnips, cookedTurnover, fruit:

homemade, baked, 4 1/2" diam commercial (Pepperidge Farm®)fast food (McDonald’s®)

Turnover, meat-filledTwinkie®

Veal, loin chops, cubes (stew meat), or cutlets:

trimmeduntrimmed

Veal ParmesanVinegar

Waffle:frozen, 4" squarehomemade, 4" squarehomemade, 7" diam

Waldorf salad:with nonfat mayowith reduced calorie mayowith regular mayo

3 oz3 oz1 oz

1 each1 each1/2 cup

1 each1 each1 each1 each1 each

3 oz3 oz

1 cup1 Tbsp

1 each1 each1 each


7121

5220

101315215

59270

3614

3916

16720236

24349514

190283288321146

1391724732

82107252

70108168

(g)

Banana sauceBangali sweets (sandesh, rasgulla,

rasmalai, kalajam), 1 1/2" diamBarbacoa, grilled:

goat headwithout basting or marinade basted with added fat

beef headwithout basting or marinadebasted with added fat

Batida (banana milkshake):with skim milkwith whole milk

Bear:no fat addedbreaded/battered, pan-fried

Beef tassoBiryani (chicken)Bittermelon (fu kwa, nigagori)Blue corn mushBoliche (Spanish style pot roast)BoniatosBrains, beef:

no fat addedbreaded/battered, pan-fried

Brains, pork:no fat addedbreaded/battered, pan-fried

Bunuelos

1 tsp

1 each

1 cup1 cup

1 cup1 cup

12 fl oz12 fl oz

3 oz3 oz3 oz

1/2 cup1 cup1 cup3 oz

1/2 cup

3 oz3 oz

3 oz3 oz

1 each

0

6

710

2630

19

121431301310

1113

8101

11

132

193221

385413

264332

21724914155528125372131

136168

11714966

(g)

Zucchinirawcooked, no fat addedbreaded/battered, fried

AjiacoAlbondigas (soup):



AlligatorAloochatAmaranth (Chinese spinach)Andhawo, 3" squareArroz con polloAthanu (Indian pickle)Atole:


1/2 cup1/2 cup1 slice

1 cup

1 cup

1 cup3 oz

1 each1 cup1 slice1 cup1 tsp

6 fl oz6 fl oz

001

29

5

11280593

03

91421

436

168

2131263617

20225233

135156

Regional Foods

(g)

Ceylon moss bar (seaweed)Channa/garbanzo beansChapati/phulka, 6" diamChayote (christophene), rawChayote (christophene), cookedChicharrones, crispy fried porkChicken/mutton curryChicken, tandooriChilaquilesChile, green sauceChile, red sauceChili rellenoChitterlings, boiled or stewedCholla buds, dried and soakedChow fun:

with vegetables (no meat)with shredded pork

Churros, fried Coconut waterCuban sandwich (ham, pork,

cheese), 6" long

Dahiwada, 3" diamDaikon (Japanese radish)Dasheen (Japanese white taro)Dhokala/khaman, 1" squareDosa, 8" diam

1/4 bar1/2 cup1 each1 cup


1 oz1 cup

1/2 cup1/2 cup1 each1/2 cup1/2 cup

1 cup1 cup1 pc

1 cup

1 pc

1 each1/2 cup1/2 cup1 each1 each

03000551042421216180

2974

29

30052

8180683219

63430875

3425415821518927

13617711646

682

80127410474

(g)

Burrito, breakfast:chorizo, egg, cheeseegg, cheese, green chileegg, potato, cheese, green

chile

Cactus fruit pads (nopales)CalabacitasCaldo, with meat and vegetablesCallolobush (dasheen leaves,

amaranthus)Carne adovadaCarne guisada:

with round steak, trimmed, no fat added

with stew meat, trimmed, fat added

with stew meat, untrimmed,fat added

Carrot halwa CassavaCereal, hot with cornstarch:


1 each1 each

1 each

1/2 cup1/2 cup1 cup

1/2 cup3 oz

1 cup

1 cup

1 cup1/4 cup1/2 cup

1/2 cup1/2 cup

5028

39

0017

05

5

17

2850

04

737496

654

1150289

14138

238

324

41217579

5892

(g)

Green chile stew

Hog head cheeseHog jowlHog mawHorseradish leaves, chopped

Idli, 3-4" diam

Jicama, raw

Kachori, 1 1/2" diamKadhi (spiced yoghurt)Kheer/basudi/duthpakKhichadi (rice and lentils)Khoya (thickened milk)Kidneys:

beefpork

Kimchee (pickled cabbage)Kneel-down bread (with husk)Kneel-down bread with blood

sausage and huskKulifi (rich ice cream)

1 cup

1 oz1 oz3 oz

1/2 cup

1 each

1/2 cup

2 each1 cup

1/2 cup1 cup

1/4 cup

1 cup1 cup

1/2 cup1 each

1 each1/2 cup

26

65130

0

0

66737

5702

2013

411

835421113

70

25

75144198245117

20221110

208

492254

(g)

Dove (fowl):baked, broiled, or stewed, no fat added



Empanadas, main dish type:vegetable-filled (no meat)meat-filled, diet lean (10%

fat) ground beefmeat-filled, regular (25%

fat) ground beefEmpanadas, dessert type, fruit-

filled (apple)

Fish sauceFlauta, fried:


with beef, shreddedFry bread (with milk), 5" diamFry bread (no milk), 5" diam

GheeGoatGorditas, stuffed

3 oz3 oz

3 oz 3 oz

1 each

1 each

1 each

1 each

1 Tbsp


1 tsp3 oz

1 each

811

1013

9

17

21

10

0

2534810

536

181201

213233

154

294

321

190

4

321398281302

45122172

(g)

Pakora/bhajia, mediumPan dulce, plainPaneerPassion fruit (may pops), freshPattis/cutlet, 1 1/2" diamPersimmons, Japanese, freshPicadillo, beef with potato:



Pig’s earPig’s tailPiñon nuts (pine nuts)Plantains:

no fat addedbreaded/battered, fried

PoiPoke salletPomegranate, 3 3/8" diamPoppadum (roasted)Pork cracklingsPosolePummelo, rawPuri (whole wheat), 5" diamPullav (mixed vegetables)

Raccoon Raita (yoghurt and cucumber)Rajmah/kidney beansRawa upama

2 each1 each1 oz

3 each2 each

1/2 fruit

1 cup

1 cup1 ear3 oz

1/2 cup

1/2 cup1/2 cup1/2 cup1/2 cup1 each1 each1 Tbsp1 cup

3/4 cup1 each

3/4 cup

3 oz1/2 cup1/2 cup1/2 cup

242060

9

22112637

06060037077

12216

57185103347059

257

351238338341

891377494105293318358128371

21751173104

(g)

Laddu, smallLapsi (sweet cream of wheat with

ghee)Lau Lau (port/fish in leaves)Lotus rootLychees

Malanga, rootManapua filled with bean pasteManapua filled with pork loin,

trimmedMenudoMilk, carabao’sMolé sauce, poblanoMoong dahl, cookedMoong whole, cookedMooth dahl, cookedMuscadines

Naan, 8" x 2"Natillas:


Navajo teaNeck bones (pork)

OctopusOpossum

1 each

1/2 cup1 each1/2 cup10 pcs

1/2 cup1 each

1 each1 cup1 cup1 cup

1/2 cup1/2 cup1/2 cup17 pcs

1/4 pc

1/2 cup1/2 cup4 fl oz1 each

3 oz3 oz

5

81600

04

61123240110

2

5905

27

111

2772704960

74243

19734830034210717416560

75

2062351

101

139168

(g)

Tamarind:aqua de tamarindodulce de tamarindo

Tannia (yautia)Taquito, fried:



Taro leavesTaro root, bakedTempehTostado, bean, with regular

cheddar, 6" diam tortilla, friedTurnip sallet TurtleTuvar dahl, cookedTuvar, whole

Urad dahl

Val dahl (kidney beans), cookedVenison, deer, ground or steak

Watermelon seeds

Yucca/cassava

1/4 cup1/4 cup1 med

1 each

1 each1/2 cup1/2 cup1/2 cup

1 each1/2 cup

3 oz1/2 cup1/2 cup

1/2 cup

1/2 cup3 oz

1 tsp

1/2 cup

000

7

11006

66321

1

13

3

0

4672133

171

2001474165

19794114168116

174

30134

38

79

(g)

Ropa viejaRoti (whole wheat), 6" diam

Sambar (lentil soup, cooked)Samosa, friedSapodilla (naseberry)Sausage:

Chinese, 2" longPortuguese sausage (linguica)Souse

Sev (fried noodle, snack)Sevian (vermicelli)Sheera (sweet cream of rice with

ghee)Sofrito sauce (with ham)Sopa de fideo (carne)Sopaipillas, friedSoup, tortillaSour sop pulpSous meatSpam musubiSquash, bananaSquirrelSteam corn/hominySuab, fleshSweets, Indian:

milk-based (panda, burfi),1" diam/square

other sweets (gulabjamun,mansoor pale, mohanthal,magus), 1 1/2" diam

1 cup2 each

1/2 cup1 med1 med

2 pc1 oz1 oz

1/2 cup1/2 cup

1/2 cup1 Tbsp1 cup1 oz

1 cup1/2 cup

1 oz1 each1/2 cup

3 oz1 cup3 oz

1 each

1 each

151

152

87467

638611049141

10

4

4

26585

88114141

909249107275

200371811042507551

22024147115180

83

105

(g)

FAT GRAMSSERVING CALORIESITEM

SOME OF MY FAVORITE FOODS (g)

FAT GRAMSSERVING CALORIESITEM

SOME OF MY FAVORITE FOODS

Write in some of your favorite foods to help you keep a record of them.

If you would like a fat and calorie counter with more food items,

there are many other free and low-cost tools that can help you.

Talk with a health care professional to learn what will work

best for you. To learn more visit

www.nutrition.gov

NIH Publication No. 06-5334Revised October 2006

The U.S. Department of Health and Human Services’ NationalDiabetes Education Program(NDEP) is jointly sponsored by theNational Institutes of Health (NIH) and the Centers for DiseaseControl and Prevention (CDC) with the support of more than 200 partner organizations.

www.ndep.nih.gov 1-800-438-5383

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