Pdq Nutritional 2o255d
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PDQ Nutritional & Diet Reference ****************************************
Balance is the Key Copyright © 2008 Gina Adam
Index Page Number 1 2 3 4 5 - 10 11 12 13 - 15 16 17 18 19 20 21 – 47
Title Title Page Index With thanks to: Foreword The Designer Diet Measurements Diet Nutritional Reference Chart Wall Charts printing information Wall Chart – Vertical Wall Chart – Horizontal Daily Diet record – 4 person Daily Diet record – 1 person USDA 1200 Foods & Drinks
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With thanks to: My husband, Sean The PDQ Nutritional and Diet Reference book could not have been written without the assistance of my husband who spent hundreds of hours proof reading, making corrections and adding additional useful information. He was also the computer genius who made all the columns work and the colors pretty. He also helped with all the graphics and clip art making the food and drink reference sheets cheerful and fun to see and use. This book would not have been possible without his input and kind assistance. Thank you, Sean.
My son-in-law, Daniel Dan was asked to come up with a meaningful logo to show balance. Dan is a computer graphics expert with Expedia in the U.S.A. and a very clever young man he is. He was kind enough to get into the spirit of the book and emailed me ideas for logos. He hit the nail on the head with the scale. I loved it! Thank you, Dan.
The USDA National Nutrient Database for Standard Reference, Release 18 Without such a wonderfully prepared Database as reference, I would never have been able to compile and sort the common drinks and foods into a simple form. The USDA Database lists 1,196 drinks and foods, so if some of you want more information you will now be able to have it in original format without having to go onto the Internet and printing out the dozens of pages. I found the USDA invaluable in creating this book. Comparing their information with various diet, calorie and “how to get healthy” books, the variances were sometimes stunning. It was obvious to me that a lot of mistakes were made in the numbers of protein, calories, fat and carbohydrates in the books being sold on the shelves relating to these matters. Sometimes comparing the information was appalling. Finding out the mistakes was enlightening and without them I would not have been driven to right the wrong. Thank you all for your contributions.
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Foreword As the philosopher Alfred North Whitehead wrote in 1925, one commits the fallacy of misplaced concreteness when one mistakes an abstract belief, opinion or concept about the way things are for a physical or 'concrete' reality. “The Fallacy is merely the accidental error of mistaking the abstract for the concrete... This fallacy is the occasion of great confusion in philosophy.” This has been the greatest problem for me over the past 40 years of dieting. The information in the books (and now on the web) is simply not accurate. When writing this book, I asked my husband, a quantum physicist, to review it and the data. His first question was: “What is the source of your data?” I answered: “I averaged the numbers from several of, in my opinion, the best books. For example, I found the calories in 1 slice of bread to vary from 80 to 126. So I took the average of 103.” His reply: “We will go to the best authority, the United States Department of Agriculture (USDA) website.” Answer: 1 slice of white bread is 67 calories – 1 slice of brown bread is 65. WOW! A difference of 23% to 93%!!!! Say +/- 50% on average. He found the USDA site listed 1,196 drinks and foods. Of the 300 drinks and foods I have listed as the most common, none were accurate, NONE! All varied by 25%. Average overall +/- 50%. Therefore, all the books and websites we are reading are all wrong (i.e., BS). Why? Prof. Whitehead got it right. The original diet/nutrition books of the 40’s and 50’s did not have the equipment to measure accurately. There and then they did the best they could and all authors since have relied on “the things that were back there and then”. Measurements that were only accurate to +/- 50% of what new technology can achieve. The USDA now has the best equipment (as of 2008). For example, my husband wanted an EEG (encephalograph) to measure an individual thought. None existed, so piles of money and 3 years later he had invented one that was 50,000 times more sensitive than anything available. (See www.alphalearning.ch). The USDA did the same thing. Absolutely none of the measurements in the books or websites were accurate. No wonder when we are trying to set our calories at 1,500 per day and have information that would give us 700 to 2,200 that diets don’t work. To measure is to treasure. This book is accurate.
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PDQ Nutritional & Diet Reference
Balance is the Key The Designer Diet The easy to use 7 page reference guide of food and drink is referred to as the Designer Diet because you design what you want to eat and drink. It is a simple way to calculate the number of protein, calorie, fat and carbohydrate units for proper nutrition. I designed this baby 2 years ago, worked on it periodically over the last year and believe it to be finally finished. It encomes the basic foods most of us eat on a daily basis. I have added some colourful pictures to cheer up the pages, why not? The pictures correspond to the type of food you might want to look for and provide a quick indicator of the section needed. The pages have been designed to fit on a wall or kitchen cupboard so all you have to do is look up and find the food or drink you need in a flash. The sheets are alphabetically separated by long yellow lines into drinks, breads, etc. for speed-finding convenience. This encomes the basic foods most of us eat on a daily basis. The Designer Diet reference guide is based on information from the USDA National Nutrient Database. The reference guide does not include the brand names with which most of us on the planet are not familiar and can’t get anyway, i.e., Nabisco Snackwell’s Fat Free Devil’s Food Cookie Cakes or Kellogg’s Apple Jacks or Nestle Chef-mate Country Sausage Gravy. 5
If you need that kind of information, you can refer to the USDA National Nutrient Database sheets which are included in the reference section of this book. If you go to the original USDA Website you will see that you would have to go to four separate Web sites to get the information you need to find out what one carrot contains for protein, calorie, fat and carbohydrate. This has been sorted out by organizing the columns into these units for quick, easy reference alphabetically. It took my husband a week to copy – paste – swear a lot and finally use a razor knife and glue, finally getting it to the stage for a scanner! Sure, you could do it yourself. Think about 50 – 100 hours of time involved. If we are trying to eat a “reasonably” balanced food day, and want to know within a few gnats hairs what we are consuming, diet or no diet, it would be helpful to get that information at a quick glance. Being on a perpetual diet for the most of my life of one sort or another, I seem to have been looking up calories forever from dozens of teeny weenie books grabbed from the airport book stand or books the size of a bible from local book sellers, most all have found their way into the dust bin. However some I kept to remind me of my quest and having reviewed them found that the numbers of calories, etc., were so far off that it was no wonder I gained weight instead of lost weight. In reviewing these books the stunning difference for a slice of bread, for example, was anywhere from 80 calories to 126. Now, if you are getting incorrect information on most of your daily consumption, this could add up by as much as 300 – 400 calories a day. So, you wonder why the scale has not tipped in your favour. In order to lose 1 pound of baby fat a week, you need to consume 500 calories a day less than your current diet! One pound of fat equals 3,500 calories! The funniest diet I was on for one week to desperately lose 4 pounds was one where I ate 2 hard boiled eggs and a glass of red wine for breakfast, 2 hard boiled eggs and a glass of red wine for lunch and a very large beef steak, a very large tomato and finished the bottle of red wine for dinner. I lost the 4 pounds but couldn’t function to make the bed, wash dishes, cook anything for my family, couldn’t be trusted to drive a car let alone walk the dogs and was literally drunk for the entire week. Interesting, but stupid. Bad idea! Fortunately, I had two minders for the week, my husband at breakfast and dinner and a best friend at lunch to make sure I didn’t burn the house down. This crazy diet had a name, I can’t what now, however, “Silly Drinking Man’s Diet” comes to mind.
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My book shelf runneth over with dozens of numbers and mind boggling computations from teaspoons, tablespoons, cups, litres and centilitres, not to mention millimetres. It used to take me 30 minutes to 45 minutes to plan 3 meals a day for my family - before I could even take food from the cupboards or the refrigerator and start breakfast. What a way to start the day! Shopping for food was a nightmare. All cans, boxes, packages, etc., had to be read first before it went into the shopping cart, this is not easy for a 68 year old lady and her reading glasses. I confess, I am not perfect, I am 5 foot and 2 inches tall and weigh 110 pounds, so by some standards I must be obese, however, I think that being reasonably careful with my eating over the past 30 years has helped. I have not done too badly. I occasionally have the Big Mac (yes!) and maybe twice a year the amazing banana split with the “works”. I got up to a hefty 116 pounds at one point, over the top for my build and threw up my hands in despair and got down to some serious food and drink control. You could say I was a wee bit on the chubby side. My bathroom mirror started talking to me. “Oh, no! Not her again. Yuck! I couldn’t get a zip locked. I dropped the excess 6 pounds in 2 weeks by carefully selecting protein, calories, fat and carbohydrates. I probably did not get as much carbohydrate as I needed, but for 2 weeks, not a problem, I supplemented my dieting with vitamin and mineral pills. I believe in the ying and the yang. Be careful most days, and go nuts once in a while, meaning no more than once a week. Anyway, I have composed the following Designer Diet guide as a very quick way to get a grip on what eating is possible in order to lose weight. As they say, you are what you eat. One the best investments you can make is a good bathroom scale. Place it on a wood floor, or bread board, if possible, not on carpet. Weigh every morning after toilet time and before drinking or eating anything. Write down your weight every morning. (We do this on our kitchen calendar). Do not reward yourself by eating or drinking more if you have lost weight. This is a bigtime down-fall. Be firm, use self-control. You can be proud of yourself when you go to bed at night or disgusted with yourself the next morning. It is all up to you. My family and I have managed to lose a comfortable 2 pounds a week from time to time by referring to the Designer Diet guide. Here comes the bacon, here comes the egg, here comes the cheese. Yum! Everything in moderation. In order to lose approximately 2 to 3 pounds slowly and carefully per week, (a safe loss) do not consume more than 1,200 – 1,500 calories, 20 fat grams or 20 carbohydrates daily for 2 weeks. This will break the carbohydrate addiction – tough, but necessary. This can be safely done for approximately 2 months. You must take vitamins and mineral supplements during this period. Just the simple 1 pill a day type. When your desired weight loss has been achieved, up the calorie intake by 100 units, fat to 60 grams and carbohydrate intake to 60 daily to stabilize your weight. Watch the scale! Then experiment with increasing calorie, fat and carbohydrate intake, we’re talking 100 calories, 3 to 5 fat grams and 10 carbohydrates at a time daily. If you tip the scale, back-off.
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Be sure to get as much as 50 grams of protein daily and slowly up the carbohydrates to 100 to keep up your energy. If you gain weight, decrease again slowly until your desired weight is once more achieved and balanced. Now you will know how many calories, fat grams, carbohydrates and protein you can consume daily to maintain your weight. Refer to the scale on the front cover – balance is the key! While dieting, even though you will see that one slice of bread (we all love bread) is 65 67 calories and 12 - 13 carbohydrates (holy moley), you can still have the beloved piece of toast for breakfast with butter or jam (you notice I did not say both) with your coffee or tea, however, that will be the only piece of bread in the day. Our favourite decadent bread is a piece of toast with melted cheddar or Swiss cheese on top. Very filling, delicious and nutritious. You can compensate the slice of toast by eating nice portions of fish, meat, poultry and game the rest of the day, getting lots of protein and energy and feeling full and satisfied. If you are a veggie, you can still be overweight, I have met more veggies that were than not. Fruits and vegetables are low in calories, however, extremely high in carbohydrates. Choose these foods very very carefully. Some fruits and vegetables are seriously bad news when trying to lose weight and others are brilliant. Brilliant choices in fruits are: berries, cherries, kiwi, melon, peach, pear, plum. Brilliant choices in vegetables are: asparagus, beans (green), broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, greens, lettuce, mushroom, peppers, spinach, and tomato. Gelatines make great deserts, practically zero across the board and you can top the gelatine off with sqirty whip cream from an aerosol can, again, practically zero across the board. Gelatines are great for healthy nails. We eat mostly greens, share a medium tomato and avoid foods like potatoes and various types of squash when we are trying to lose or adjust our weight. Common sense prevails. Protein burns fat. Don’t be afraid to eat plenty of it for the next 2 months, we do really well by it. Ignore the scaremongers who tell you one week – don’t drink alcohol and then the following week tell you it is good for your heart, or don’t consume too much coffee or tea one week and then the following week tell you it’s good for you, or don’t eat chocolate one week and then the following week say, it’s ok because cocoa is healthy. Or my favourite, don’t touch pasta with a ten foot pole because it can make you fat, and then say it is ok. I read once that the famous actress Sophia Loren has a generous bowl of pasta at least once a day and as far as I can tell by her latest photos, you wouldn’t kick her out of bed for eating crackers! Of course, she cheats by exercising. So, again, everything in moderation. Moderation is the key as well as smaller portions than you are used to and always leave something on your plate, even when dining out.
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When my husband and I dine out, our plates are half empty or half full, depending on how you want to look at it, and always the waiter asks, “is there something wrong with the food” and with a few exceptions, i.e., yes, the steak was tough and dry, etc., we say, no, we eat very little and the portions are twice as much as we can eat. The waiter usually replies, “we serve this amount of food because it is expected”. Bah humbug!! The truth is, the steak or chicken or fish is minimal and the potatoes, peas and whatever, are falling off the side of the plate when it is presented in front of us, especially chips (French fries, American fries), whatever you want to call them these days. Usually the fries take up half of the platter. Ridiculous! I have very seldom seen a fat waiter; they eat in the kitchen and don’t pile their plates with fatty potatoes or peas and beans. Anyway, I hope you will find this book helpful and fun to use. , the object of the exercise is to drop blubber and feel good about it. , the object of the exercise is to eat healthily and have fun. , the object of the exercise is to get into that dress or suit you haven’t been able to wear for the past 3 to 6 months. the object of the exercise is to feel good about yourself and your new body. the object of the exercise is to be proud of your self-control – you win, blubber loses! Breakfast is the most important meal of the day and is easily worn off by lunch time, so you can splurge a bit for breakfast. The better the breakfast, the better stamina until lunch. There is an old saying, “breakfast like a king”, “lunch like a prince”, and “dinner like a pauper”. I have also included 2 daily Diet Records, one large individual sheet and one for up to a family of 4, to help keep track of food and drink intake. This can be photocopied so you have one each day for your drink and food intake. I normally make 31 copies at a go, therefore giving me one month. Since my husband and I drink and eat alike, one sheet a day will suffice. I also find these copies handy to refer back to when I want to repeat one meal or a similar day’s food intake, saving me the time of having to look items up again.
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Drink water: 8 glasses a day. Do your best. You bath the outside of your body – the inside of your body requires the same sanitation in order for any diet or health regime to work. It is also extremely necessary for elimination. Enough said. Fruit and fruit juices – drink 2 hours after meal
Don’t forget to get some exercise, one half hour a day of something. Get a dog, two is even better. They will keep you going on a daily basis with a 20 – 30 minute walk in nice weather. If you don’t have a 2 or 3 story home, buy a stair master type thing and use it daily for 15 – 20 minutes, stretch on the floor for 10 – 15 minutes, do some type of aerobics for 15 – 20 minutes a day. Go for a short run, weather permitting for 15 – 20 minutes a day.
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The important thing is to do something each day to get the blood pumping and get the old limbs limbering. All of this will not only help you lose weight, it is also good for the soul. Love, Gina (Otherwise known by my family as Mamma Mia!) As they said in Star Wars, may the force be with you. Happy hunting and happy eating! Any questions? email me at [email protected]
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Measurements ½ Oz. = 1 Tsp. or 14 Grams 1 Oz. = 2 Tsps. or 28 Grams 3 ½ Ozs. = 98 Grams ( ½ Cup) 8 Ozs. = 16 Tsps. = 224 Grams (1 Cup) 16 Ozs. = 448 Grams or 1 Pound ) (2 Cups) 36 Ozs. = 1 Kilogram (2.2 Pounds) (1,000 Grams) (4 ½ Cups)
9 Calories = 1 Gram 252 Calories = 1 Oz. 4,032 Calories = 1 Pound
Note: In the past, having to grab 2 or 3 different measuring spoons or measuring cups to get the measurements bang on simply drove me quite nutty, so I decided to use a regular teaspoon, tablespoon, tea cup (not coffee cup) or small wine glass for measuring food and drink items. This saves gobs of time and the slight knats hair of accuracy is not crucial. You know if you cheat and one or two drops of liquid or a bite of more food is not going to throw your bathroom scale into a hissy fit.
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DIET 40 Grams Protein daily 1,200 – 1,500 Calories daily 20 Grams Fat daily 20 Grams Carbohydrates daily
When desired weight loss achieved – increase Carbohydrates to 40 grams daily to stabilize weight. Then raise Carbohydrate intake slowly/daily. If weight is gained – decrease again slowly until desired weight is achieved and balanced.
Proteins : Highest healthy sources Cottage cheese, Crustaceans, Fish, Lamb, Lentils, Meat, Milk, Mollusks (Clams), Pork, Poultry, Tofu, Yogurt (low-fat)
Calories: Lowest healthy sources Bread, Cereals, Cheese, Crustaceans, Eggs, Fish, Fruits, Juice, Meat, Mollusks, Peanut Butter, Popcorn, Pork, Poultry, Soup, Tofu, Vegetables, Yogurt (low-fat)
Fats: Lowest healthy sources Bread, Cereal, Crustaceans, Fish, Fruits, Juice, Pasta, Popcorn, Poultry, Rice, Soup, Vegetables, Wine, Yogurt (low-fat)
Carbohydrates: Lowest healthy sources Asparagus, Apricot, Avocado, Beets, Broccoli, Butter, Cabbage, Cauliflower, Celery, Cheese, Cream, Crustaceans, Eggs, Fish, Greens, Lamb, Lettuce, Margarine, Meat, Mollusks, Mushrooms, Oils, Olives, Peanut butter, Pine nuts, Pork, Poultry, Seaweed, Seeds, Spinach (raw), Sprouts, Tofu, Tomato (cherry), Wine
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ITEM
AMT.
PRO CAL FAT CAR
ALCOHOL - BEER - ALCOHOL FREE ALCOHOL - BEER ALCOHOL - LIQUOR ALCOHOL - WINE ALCOHOL - LIQUEUR
1 BOTTLE 1 BOTTLE 1.5 OZ. 3.5 OZ. 1.5 OZ.
1.6 0.0 0.1 0.1
50 153 97 88 175
0.5 0.0 0.0 0.0 0.2
8 13 0 3 0.2
BREAD - BISCUIT BREAD - BUN - HAMBURGER OR HOTDOG BREAD - CORN BREAD - CROISSANT BREAD - CRUMBS BREAD - ENGLISH MUFFIN BREAD - FRENCH TOAST BREAD - ITALIAN BREAD - MUFFIN (BLUEBERRY-OAT-CORN) BREAD - PITA (4 IN.) BREAD - PUMPERNICKEL BREAD - ROLLS BREAD - TACO SHELL BREAD - TORTILLA - CORN (26 GR.) BREAD - TORTILLA - FLOUR (26 GR.) BREAD - WHEAT SL. BREAD - WHITE SL.
1 1 1 PIECE 1 1 OZ. 1 1 1 1 1 1 1 1 1 1 1 1
4.2 4.0 4.3 5.0 1.0 5.4 5.0 1.8 3.7 2.6 2.8 2.4 1.0 1.5 2.6 2.3 2.0
212 10.0 120 1.8 188 6.0 230 12.0 29 0.5 140 1.0 150 7.0 54 0.7 162 6.0 77 0.4 80 1.0 84 2.0 1 62.0 57 0.7 100 2.5 65 1.0 67 0.8
27 21 29 26 5 27 16 10 23 16 15 14 3 12 17 12 13
BUTTER - PEANUT BUTTER - REAL BUTTER - REAL
1 TBSP. 1 TSP. 1 TBSP.
4.0 0.1 0.1
94 8.0 35 4.0 102 12.0
3 0 0
CAKE - CHOC. WITH FROSTING CAKE - DONUT - GLAZED CAKE - DONUT - PLAIN CAKE - ÉCLAIR CAKE - FRUITCAKE CAKE - PINEAPPLE UP-SIDE DOWN CAKE - POUND
1 OF 12 1 1 1 1 PIECE 1 PIECE 1 PIECE
2.6 3.8 2.4 6.4 1.3 4.0 1.5
235 242 198 262 140 367 109
11.0 14.0 11.0 16.0 4.0 14.0 5.6
35 27 23 24 27 58 14
CANDY - CHOCOLATE (MILK) (1.5 OZ.) CANDY - FUDGE (20 GR.) CANDY - KIT KAT CANDY - MARS BAR (2 OZ.) CANDY - M & M (CHOCOLATE) (PEANUT) CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR 1 PIECE 1 BAR 1 BAR 10 10
3.4 0.4 2.7 2.7 2.0 0.3
235 13.0 70 1.8 218 11.0 258 9.8 103 5.0 34 1.5
26 13 27 44 12 5
CEREAL - CORNFLAKES CEREAL - FROSTED FLAKES CEREAL - OATMEAL CEREAL - RICE KRISPIES CEREAL - SPECIAL K
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
2.0 1.3 7.0 2.0 7.0
112 140 88 130 120
0.5 0.2 2.0 0.4 0.5
26 35 25 28 22
CHEESE - CHEDDAR CHEESE - COTTAGE CHEESE - CREAM CHEESE - FETA CHEESE - PARMESAN CHEESE - SWISS
1 0Z. 1 CUP 1 TBSP. 1 OZ. 1 TBSP. 1 OZ.
7.0 26.0 1.0 4.0 2.0 7.6
114 216 51 75 22 108
9.4 9.5 5.0 6.0 1.4 8.0
0 6 0 1 0 2
COCOA POWDER (UNSWEETENED) COFFEE COLAS (250 ML.) ( OZ.)
1 TBSP. 6 OZ. 1 BOTTLE
1.0 0.2 0.0
12 2 105
0.7 0.1 0.0
3 0 27
COOKIE - BROWNIE (56 GR.) COOKIE - BUTTER (5 GR.) COOKIE - CHOCOLATE CHIP (10 GR.) COOKIE - OATMEAL RAISIN (15 GR.) COOKIE - PEANUT BUTTER (15 GR.) COOKIE - SHORTBREAD (8 GR.) COOKIE - SUGAR (15 GR.)
1 1 1 1 1 1 1
2.7 0.3 0.6 1.0 1.5 0.5 0.8
227 23 50 65 72 40 72
9.0 1.0 2.5 2.5 3.5 2.0 3.0
36 4 6 10 9 5 10
CORN MEAL (POLENTA) (GRITS) COUSCOUS (COOKED WITH WATER)
1/2 CUP 1/2 CUP
6.0 3.0
250 90
1.5 0.1
53 18
CRACKER - CHEESE CRACKERS - MATZO CRACKERS - MELBA CRACKERS - RYE CRACKERS - SALTINE CRACKERS - WHEAT
10 1 4 4 4 4
1.0 2.8 2.4 4.0 1.0 0.7
50 112 78 150 51 38
2.5 0.4 0.6 0.5 1.4 1.7
6 24 15 40 9 5
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ITEM
AMT.
PRO CAL FAT CAR
CREAM - WHIPPING CREAM - SOUR
1 TBSP. 1 TBSP.
0.3 0.4
52 26
6.0 2.5
0 1
EGG - WHITE EGG - WHOLE
1 1
3.6 6.3
17 92
0.1 7.0
0 0
FISH - CLAMS FISH - COD FISH - CRAB FISH - HALIBUT FISH - LOBSTER FISH - MUSSELS FISH - OYSTER FISH - PERCH FISH - SALMON FISH - SALMON - SMOKED FISH - SARDINES - OIL FISH - SCALLOPS FISH - SHRIMP FISH - SOLE FISH - SWORDFISH FISH - TROUT FISH - TUNA (OIL) FISH - TUNA (WATER)
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ.
22.0 19.0 16.0 23.0 17.0 17.0 6.0 20.0 23.0 15.0 21.0 22.0 17.0 21.0 22.0 21.0 25.0 22.0
126 1.6 90 0.7 82 1.3 120 2.5 83 0.5 200 10.0 60 2.0 103 2.0 184 9.0 100 3.7 180 10.0 126 1.6 85 1.0 99 1.3 132 4.4 144 6.0 170 7.0 99 0.7
4 0 0 0 1 10 3 0 0 0 0 4 0 0 0 0 0 0
FLOUR (WHITE) FLOUR (WHOLE-GRAIN)
1 CUP 1 CUP
13.0 16.5
455 407
1.2 2.2
95 87
FRUIT - APPLE FRUIT - APRICOT FRUIT - APRICOT (DRIED) FRUIT - BANANA FRUIT - BLACKBERRIES FRUIT - BLUEBERRIES FRUIT - CHERRY FRUIT-COCONUT-DRIED-(UNSWEETENED) FRUIT - COCKTAIL (CANNED - W/SYRUP) FRUIT - FIG (FRESH) FRUIT - GRAPEFRUIT FRUIT - GRAPES FRUIT - KIWI FRUIT - LEMON FRUIT - LIME FRUIT - MANGO FRUIT - MELON FRUIT - NECTARINE FRUIT - ORANGE FRUIT - PAPAYA FRUIT - PEACH FRUIT - PEACH (CANNED - W/ SYRUP) FRUIT - PEAR FRUIT - PINEAPPLE (FRESH) FRUIT - PINEAPPLE (CANNED - W/SYRUP) FRUIT - PLUM FRUIT - PLUM (CANNED - W/SYRUP) FRUIT - PRUNE (COOKED) FRUIT - PRUNE (DRIED) FRUIT - RAISINS FRUIT - RASPBERRIES FRUIT - RHUBARB (WITH SUGAR) FRUIT - STRAWBERRIES FRUIT - TANGERINE FRUIT - TANGERINE (CANNED - W/SYRUP) FRUIT - WATERMELON
1 1 10 HALVES 1 1 CUP 1 CUP 10 1 CUP 1 CUP 1 1/2 PIECE 1 CUP 1 1 1 TBSP. 1 1 CUP 1 1 1 1 1 CUP 1 1 CUP 1 CUP 1 1 CUP 1 CUP 5 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 CUP
0.4 0.5 1.2 1.3 2.0 1.0 0.7 2.7 1.0 0.6 1.0 1.2 0.9 0.6 0.0 1.0 1.3 1.4 1.2 1.8 0.9 1.2 0.6 0.8 0.9 0.5 0.9 2.4 0.9 4.5 1.5 0.9 1.1 0.7 1.1 0.9
72 0.2 17 0.2 84 0.2 105 0.4 62 0.7 83 0.5 43 0.2 466 33.0 181 0.2 47 0.2 52 0.2 110 0.3 46 0.4 17 0.2 3 0.1 135 0.6 54 0.3 60 0.4 62 0.2 120 0.4 38 0.3 194 0.3 51 0.3 74 0.2 198 0.3 30 0.2 230 0.3 265 0.4 101 0.2 434 0.7 64 0.8 278 0.1 53 0.5 45 0.3 154 0.3 46 0.2
19 4 23 27 14 21 11 44 47 12 13 29 11 5 1 35 13 14 15 30 9 52 13 20 51 8 60 70 27 15 15 75 13 11 41 12
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE ICE CREAM - SHERBET - ORANGE ICE CREAM - VANILLA
1/2 CUP 1/2 CUP 1/2 CUP
2.5 0.8 2.3
143 107 132
7.3 1.5 7.3
19 23 16
JAM JELLY
1 TBSP. 1 TBSP.
O.1 0.0
56 51
0.0 0.0
14 13
14
ITEM
AMT.
JUICE - APPLE JUICE JUICE - CARROT JUICE - GRAPEFRUIT JUICE - ORANGE JUICE - TOMATO
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
MEAT - BEEF - CORN BEEF MEAT - BEEF - GROUND MEAT - BEEF - ROUND MEAT - BEEF - SIRLOIN MEAT - LAMB MEAT - PORK - BACON MEAT - PORK - BOLOGNA MEAT - PORK - CHOP MEAT - PORK - HAM - BOILED MEAT - PORK - ROAST MEAT - PORK - SALAMI (DRY) MEAT - PORK - SAUSAGE MEAT - PORK - SPARERIBS MEAT - PORK - TENDERLOIN
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 SL. 2 SLICE 3 OZ. 3 OZ. 3 OZ. 2 SL. 2 3 OZ. 3 OZ.
MILK - LOW FAT MILK - WHOLE
PRO CAL FAT CAR 0.2 2.2 1.2 1.5 1.9
117 94 96 105 41
0.3 0.4 0.3 0.4 0.1
29 22 23 25 10
23.0 22.0 24.0 23.0 24.0 7.0 8.6 24.0 17.8 24.0 4.6 5.0 24.7 25.6
213 236 177 207 162 103 175 204 142 280 77 88 337 172
13.0 16.0 8.2 12.0 20.0 8.0 14.0 11.0 7.0 20.0 6.0 7.4 26.0 6.9
0 0 0 0 0 0 3 0 0 0 1 0 0 0
1 CUP 1 CUP
8.2 7.9
102 146
2.4 7.9
12 11
NUT - CASHEW (18 NUTS) NUT - CHESTNUT (ROASTED) NUT - MACADAMIA - PECANS (10 NUTS) NUT - PEANUTS (28 NUTS) NUT - PISTACHIO (47 NUTS) NUT- WALNUT (14 HALVES)
1 OZ. 1 CUP 1 OZ. 1 OZ. 1 OZ. 1 OZ.
4.3 4.5 2.2 6.7 6.0 4.3
163 350 203 166 161 185
13.0 3.2 21.6 14.0 13.0 18.5
9 76 4 6 8 4
OIL (ALL TYPES) OLIVES - RIPE)
1 TBSP. 5 LG.
0.0 0.2
120 13.6 25 2.4
0 1
PANCAKE (36 GR.) PANCAKE - WAFFLE (75 GR.)
1 SM. 1 LG.
2.0 6.0
74 1.0 218 11.0
14 25
PASTA - MACARONI W CHEESE PASTA - NOODLES PASTA - SPAGHETTI, ET. AL.
1 CUP 1 CUP 1 CUP
8.5 7.3 8.0
207 221 220
6.2 3.3 1.3
29 40 43
PICKLES - DILL
1 LG.
0.4
12
0.1
3
PIE - APPLE PIE PIE - CHERRY PIE - CHOCOLATE CREAM PIE - LEMON MERINGUE PIE - PUMPKIN
1 OF 8 1 OF 8 1 OF 8 1 OF 8 1 OF 8
3.7 5.0 3.0 4.8 7.0
411 486 344 362 316
19.4 22.0 22.0 16.0 14.4
58 69 38 50 41
PIZZA
1 SLICE
7.0
169
8.0
18
POULTRY - CHICKEN BREAST (W/O SKIN) POULTRY - CHICKEN LEG (W/SKIN) POULTRY - CHICKEN LIVER POULTRY - CHICKEN POT PIE POULTRY - CHICKEN THIGH (W/O SKIN) POULTRY - DUCK POULTRY - TURKEY
1/2 1 1 1 SERVING 1 1/2 DUCK 3 OZ.
142 3.0 76 2.5 33 1.3 484 29.0 109 5.7 444 25.0 157 6.1
0 0 0 43 0 0 0
PUDDING - CHOCOLATE - VANILLA PUDDING - RICE / TAPIOCA
1/2 CUP 1/2 CUP
4.7 2.3
155 185
2.8 8.0
28 25
RICE - BROWN (COOKED) RICE - WHITE (COOKED)
1 CUP 1 CUP
5.0 4.3
216 205
1.8 0.4
45 45
SAUCE - APPLE (SWEETENED) SAUCE - APPLE (UNSWEETENED) SAUCE - CATSUP - BARBECUE SAUCE - CRANBERRY SAUCE - GRAVY (CANNED) SAUCE - HUMMUS SAUCE - MAYONNAISE SAUCE - MUSTARD - YELLOW SAUCE - PASTA (MARINARA) SAUCE - SALSA (MEXICAN) SAUCE - SOY SAUCE - TERIYAKI
1 CUP 1 CUP 1 TBSP. 1 TBSP. 1/4 CUP 1 TBSP. 1 TBSP. 1 TSP. 1 CUP 1 TBSP. 1 TBSP. 1 TBSP.
0.5 0.4 0.3 0.0 2.0 1.0 0.2 0.2 4.9 0.3 1.0 1.1
194 0.5 105 0.1 15 0.1 22 0.0 32 2.0 23 1.4 99 11.0 3 0.2 185 6.0 4 0.0 8 0.0 15 0.0
51 28 4 5 3 2 1 0 28 1 1 3
27.0 12.5 4.8 13.0 13.5 52.0 24.0
15
ITEM
AMT.
PRO CAL FAT CAR
SOUP - CHICKEN W/ NOODLES SOUP - CLAM CHOWDER (MANHATTAN) SOUP - CLAM CHOWDER (NEW ENGLAND) SOUP - CREAM OF CHICKEN SOUP - CREAM OF MUSHROOM (W/MILK) SOUP - MINESTRONE SOUP - ONION SOUP - PEA SOUP - TOMATO (W/ MILK) SOUP - TOMATO (W/ WATER) SOUP - VEGETABLE
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
4.0 2.2 9.5 3.4 6.0 4.3 1.1 8.6 6.1 2.0 2.0
SUGAR (BROWN) SUGAR (WHITE) SYRUP
1 TSP. 1 TSP. 1 TBSP.
0.0 0.0 0.0
12 16 57
0.0 0.0 0.0
3 4 15
TOFU
1/4 BLOCK
7.0
57
3.4
1
VEGETABLE - ARTICHOKE (WHOLE) VEGETABLE - ASPARAGUS VEGETABLE - AVOCADO VEGETABLE - BEANS / BUTTER VEGETABLE - BEANS / GREEN VEGETABLE - BEANS - KIDNEY VEGETABLE - BEANS / PINTO VEGETABLE - BEANS/PORK/TOM. SAUCE VEGETABLE - BEET VEGETABLE - BROCCOLI VEGETABLE - BRUSSELS SPROUTS VEGETABLE - CABBAGE VEGETABLE - CARROT VEGETABLE - CAULIFLOWER VEGETABLE - CELERY VEGETABLE - CORN (CANNED) VEGETABLE - CORN - COB VEGETABLE - CUCUMBER VEGETABLE - EGGPLANT VEGETABLE - GARLIC VEGETABLE - GREENS VEGETABLE - LEEK VEGETABLE - LENTILS VEGETABLE - LETTUCE VEGETABLE - MUSHROOM (NORMAL) VEGETABLE - MUSHROOM (SHIITAKE) VEGETABLE - MUSHROOM (CANNED) VEGETABLE - ONION VEGETABLE - ONION (SPRING) VEGETABLE - PARSLEY VEGETABLE - PEAS VEGETABLE - PEAS (CANNED) VEGETABLE - PEAS (FROZEN) VEGETABLE - PEPPER VEGETABLE - POTATO (BAKED) VEGETABLE - POTATO (BOILED) VEGETABLE - POTATO (FRIES) VEGETABLE - POTATO (SWEET - BAKED) VEGETABLE - RADISH VEGETABLE - SAUERKRAUT VEGETABLE - SPINACH VEGETABLE - SPINACH (BOILED) VEGETABLE - SQUASH (SUMMER) VEGETABLE - SQUASH (BUTTERNUT) VEGETABLE - TOMATO VEGETABLE - TOMATO (CHERRY) VEGETABLE - TOMATO (CANNED) VEGETABLE - TOMATO (SUN-DRIED IN OIL) VEGETABLE - WATER CHESTNUT
1 4 1 OZ. 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 PIECE 1 CUP 1 EAR 1 CUP 1 CUP 1 PIECE 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 10 SPRIGS 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 10 1 1 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 1 CUP 1 1 CUP
4.2 1.4 0.6 19.0 2.4 15.4 15.4 13.4 2.9 3.7 4.0 1.5 0.7 2.3 0.3 5.0 2.6 0.7 0.8 0.2 3.0 0.8 18.0 0.7 2.0 2.3 3.0 1.0 1.8 0.3 16.0 7.5 5.6 1.3 5.0 2.7 1.3 2.9 0.0 2.0 0.9 5.0 1.6 3.0 1.1 0.2 3.2 0.2 1.2
60 0.2 13 0.1 45 4.4 307 0.8 44 0.4 225 0.9 245 1.1 283 3.6 75 0.3 55 0.6 56 0.8 33 0.7 30 0.2 29 0.6 6 0.1 166 1.0 83 1.0 16 0.1 35 0.2 4 0.0 21 0.3 32 0.2 230 0.8 10 0.2 15 0.2 81 0.3 39 0.5 46 0.1 32 0.2 4 0.1 231 0.8 117 0.6 83 0.6 30 0.3 188 0.3 134 0.2 71 2.6 131 22.0 1 0.0 45 0.3 7 0.1 41 0.5 36 0.6 94 0.2 22 0.3 3 0.0 78 0.6 6 0.4 70 0.1
13 3 3 58 10 40 45 53 17 11 11 7 7 5 1 41 19 4 9 1 3 8 40 2 2 21 8 11 7 1 41 21 14 7 43 31 15 30 0 10 1 7 8 24 5 1 18 1 17
YOGURT (PLAIN) (LOW-FAT) ADD YOUR FAVORITES
8 OZ.
12.0
143
16
75 2.5 78 2.2 164 7.0 117 7.4 203 13.6 82 2.5 27 0.6 165 2.9 161 6.0 85 2.0 72 2.0
3.5
10 12 17 9 15 11 5 27 22 17 12
16
Wall Charts The 2 pages following provide you with 2 alternative ways to print the Designer Diet. 1.
A4 or letter size vertical.
2.
A4 or letter size horizontal.
If the print is too small you can copy the files to a disk, take the disk to your local printer and have either printed to the size that will fit on one of your cupboard doors in the kitchen.
A lot easier than referring to a book.
17
ITEM
AMT.
ITEM
AMT.
ALCOHOL - BEER - ALCOHOL FREE ALCOHOL - BEER ALCOHOL - LIQUOR ALCOHOL - WINE ALCOHOL - LIQUEUR
1 BOTTLE 1 BOTTLE 1.5 OZ. 3.5 OZ. 1.5 OZ.
PRO CAL FAT CAR
1.6 0.0 0.1 0.1
50 153 97 88 175
0.5 0.0 0.0 0.0 0.2
8 13 0 3 0.2
JUICE - APPLE JUICE JUICE - CARROT JUICE - GRAPEFRUIT JUICE - ORANGE JUICE - TOMATO
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
BREAD - BISCUIT BREAD - BUN - HAMBURGER OR HOTDOG BREAD - CORN BREAD - CROISSANT BREAD - CRUMBS BREAD - ENGLISH MUFFIN BREAD - FRENCH TOAST BREAD - ITALIAN BREAD - MUFFIN (BLUEBERRY-OAT-CORN) BREAD - PITA (4 IN.) BREAD - PUMPERNICKEL BREAD - ROLLS BREAD - TACO SHELL BREAD - TORTILLA - CORN (26 GR.) BREAD - TORTILLA - FLOUR (26 GR.) BREAD - WHEAT SL. BREAD - WHITE SL.
1 1 1 PIECE 1 1 OZ. 1 1 1 1 1 1 1 1 1 1 1 1
4.2 4.0 4.3 5.0 1.0 5.4 5.0 1.8 3.7 2.6 2.8 2.4 1.0 1.5 2.6 2.3 2.0
212 10.0 120 1.8 188 6.0 230 12.0 29 0.5 140 1.0 150 7.0 54 0.7 162 6.0 77 0.4 80 1.0 84 2.0 1 62.0 57 0.7 100 2.5 65 1.0 67 0.8
27 21 29 26 5 27 16 10 23 16 15 14 3 12 17 12 13
MEAT - BEEF - CORN BEEF MEAT - BEEF - GROUND MEAT - BEEF - ROUND MEAT - BEEF - SIRLOIN MEAT - LAMB MEAT - PORK - BACON MEAT - PORK - BOLOGNA MEAT - PORK - CHOP MEAT - PORK - HAM - BOILED MEAT - PORK - ROAST MEAT - PORK - SALAMI (DRY) MEAT - PORK - SAUSAGE MEAT - PORK - SPARERIBS MEAT - PORK - TENDERLOIN
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 SL. 2 SLICE 3 OZ. 3 OZ. 3 OZ. 2 SL. 2 3 OZ. 3 OZ.
MILK - LOW FAT MILK - WHOLE
BUTTER - PEANUT BUTTER - REAL BUTTER - REAL
1 TBSP. 1 TSP. 1 TBSP.
4.0 0.1 0.1
94 8.0 35 4.0 102 12.0
3 0 0
CAKE - CHOC. WITH FROSTING CAKE - DONUT - GLAZED CAKE - DONUT - PLAIN CAKE - ÉCLAIR CAKE - FRUITCAKE CAKE - PINEAPPLE UP-SIDE DOWN CAKE - POUND
1 OF 12 1 1 1 1 PIECE 1 PIECE 1 PIECE
2.6 3.8 2.4 6.4 1.3 4.0 1.5
235 242 198 262 140 367 109
11.0 14.0 11.0 16.0 4.0 14.0 5.6
35 27 23 24 27 58 14
CANDY - CHOCOLATE (MILK) (1.5 OZ.) CANDY - FUDGE (20 GR.) CANDY - KIT KAT CANDY - MARS BAR (2 OZ.) CANDY - M & M (CHOCOLATE) (PEANUT) CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR 1 PIECE 1 BAR 1 BAR 10 10
3.4 0.4 2.7 2.7 2.0 0.3
235 13.0 70 1.8 218 11.0 258 9.8 103 5.0 34 1.5
26 13 27 44 12 5
CEREAL - CORNFLAKES CEREAL - FROSTED FLAKES CEREAL - OATMEAL CEREAL - RICE KRISPIES CEREAL - SPECIAL K
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
2.0 1.3 7.0 2.0 7.0
112 140 88 130 120
0.5 0.2 2.0 0.4 0.5
26 35 25 28 22
CHEESE - CHEDDAR CHEESE - COTTAGE CHEESE - CREAM CHEESE - FETA CHEESE - PARMESAN CHEESE - SWISS
1 0Z. 1 CUP 1 TBSP. 1 OZ. 1 TBSP. 1 OZ.
7.0 26.0 1.0 4.0 2.0 7.6
114 216 51 75 22 108
9.4 9.5 5.0 6.0 1.4 8.0
0 6 0 1 0 2
COCOA POWDER (UNSWEETENED) COFFEE COLAS (250 ML.) ( OZ.)
1 TBSP. 6 OZ. 1 BOTTLE
1.0 0.2 0.0
12 2 105
0.7 0.1 0.0
3 0 27
COOKIE - BROWNIE (56 GR.) COOKIE - BUTTER (5 GR.) COOKIE - CHOCOLATE CHIP (10 GR.) COOKIE - OATMEAL RAISIN (15 GR.) COOKIE - PEANUT BUTTER (15 GR.) COOKIE - SHORTBREAD (8 GR.) COOKIE - SUGAR (15 GR.)
1 1 1 1 1 1 1
2.7 0.3 0.6 1.0 1.5 0.5 0.8
227 23 50 65 72 40 72
9.0 1.0 2.5 2.5 3.5 2.0 3.0
36 4 6 10 9 5 10
CORN MEAL (POLENTA) (GRITS) COUSCOUS (COOKED WITH WATER)
1/2 CUP 1/2 CUP
6.0 3.0
250 90
1.5 0.1
53 18
CRACKER - CHEESE CRACKERS - MATZO CRACKERS - MELBA CRACKERS - RYE CRACKERS - SALTINE CRACKERS - WHEAT
10 1 4 4 4 4
1.0 2.8 2.4 4.0 1.0 0.7
50 112 78 150 51 38
2.5 0.4 0.6 0.5 1.4 1.7
6 24 15 40 9 5
CREAM - WHIPPING CREAM - SOUR
1 TBSP. 1 TBSP.
0.3 0.4
52 26
6.0 2.5
0 1
EGG - WHITE EGG - WHOLE
1 1
3.6 6.3
17 92
0.1 7.0
0 0
FISH - CLAMS FISH - COD FISH - CRAB FISH - HALIBUT FISH - LOBSTER FISH - MUSSELS FISH - OYSTER FISH - PERCH FISH - SALMON FISH - SALMON - SMOKED FISH - SARDINES - OIL FISH - SCALLOPS FISH - SHRIMP FISH - SOLE FISH - SWORDFISH FISH - TROUT FISH - TUNA (OIL) FISH - TUNA (WATER)
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ.
22.0 19.0 16.0 23.0 17.0 17.0 6.0 20.0 23.0 15.0 21.0 22.0 17.0 21.0 22.0 21.0 25.0 22.0
126 1.6 90 0.7 82 1.3 120 2.5 83 0.5 200 10.0 60 2.0 103 2.0 184 9.0 100 3.7 180 10.0 126 1.6 85 1.0 99 1.3 132 4.4 144 6.0 170 7.0 99 0.7
4 0 0 0 1 10 3 0 0 0 0 4 0 0 0 0 0 0
FLOUR (WHITE) FLOUR (WHOLE-GRAIN)
1 CUP 1 CUP
13.0 16.5
455 407
1.2 2.2
95 87
FRUIT - APPLE FRUIT - APRICOT FRUIT - APRICOT (DRIED) FRUIT - BANANA FRUIT - BLACKBERRIES FRUIT - BLUEBERRIES FRUIT - CHERRY FRUIT-COCONUT-DRIED-(UNSWEETENED) FRUIT - COCKTAIL (CANNED - W/SYRUP) FRUIT - FIG (FRESH) FRUIT - GRAPEFRUIT FRUIT - GRAPES FRUIT - KIWI FRUIT - LEMON FRUIT - LIME FRUIT - MANGO FRUIT - MELON FRUIT - NECTARINE FRUIT - ORANGE FRUIT - PAPAYA FRUIT - PEACH FRUIT - PEACH (CANNED - W/ SYRUP) FRUIT - PEAR FRUIT - PINEAPPLE (FRESH) FRUIT - PINEAPPLE (CANNED - W/SYRUP) FRUIT - PLUM FRUIT - PLUM (CANNED - W/SYRUP) FRUIT - PRUNE (COOKED) FRUIT - PRUNE (DRIED) FRUIT - RAISINS FRUIT - RASPBERRIES FRUIT - RHUBARB (WITH SUGAR) FRUIT - STRAWBERRIES FRUIT - TANGERINE FRUIT - TANGERINE (CANNED - W/SYRUP) FRUIT - WATERMELON
1 1 10 HALVES 1 1 CUP 1 CUP 10 1 CUP 1 CUP 1 1/2 PIECE 1 CUP 1 1 1 TBSP. 1 1 CUP 1 1 1 1 1 CUP 1 1 CUP 1 CUP 1 1 CUP 1 CUP 5 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 CUP
72 0.2 17 0.2 84 0.2 105 0.4 62 0.7 83 0.5 43 0.2 466 33.0 181 0.2 47 0.2 52 0.2 110 0.3 46 0.4 17 0.2 3 0.1 135 0.6 54 0.3 60 0.4 62 0.2 120 0.4 38 0.3 194 0.3 51 0.3 74 0.2 198 0.3 30 0.2 230 0.3 265 0.4 101 0.2 434 0.7 64 0.8 278 0.1 53 0.5 45 0.3 154 0.3 46 0.2
19 4 23 27 14 21 11 44 47 12 13 29 11 5 1 35 13 14 15 30 9 52 13 20 51 8 60 70 27 15 15 75 13 11 41 12
0.4 0.5 1.2 1.3 2.0 1.0 0.7 2.7 1.0 0.6 1.0 1.2 0.9 0.6 0.0 1.0 1.3 1.4 1.2 1.8 0.9 1.2 0.6 0.8 0.9 0.5 0.9 2.4 0.9 4.5 1.5 0.9 1.1 0.7 1.1 0.9
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE ICE CREAM - SHERBET - ORANGE ICE CREAM - VANILLA
1/2 CUP 1/2 CUP 1/2 CUP
2.5 0.8 2.3
143 107 132
7.3 1.5 7.3
19 23 16
JAM JELLY
1 TBSP. 1 TBSP.
O.1 0.0
56 51
0.0 0.0
14 13
PRO CAL FAT CAR 0.2 2.2 1.2 1.5 1.9
117 94 96 105 41
0.3 0.4 0.3 0.4 0.1
29 22 23 25 10
23.0 22.0 24.0 23.0 24.0 7.0 8.6 24.0 17.8 24.0 4.6 5.0 24.7 25.6
213 236 177 207 162 103 175 204 142 280 77 88 337 172
13.0 16.0 8.2 12.0 20.0 8.0 14.0 11.0 7.0 20.0 6.0 7.4 26.0 6.9
0 0 0 0 0 0 3 0 0 0 1 0 0 0
1 CUP 1 CUP
8.2 7.9
102 146
2.4 7.9
12 11
NUT - CASHEW (18 NUTS) NUT - CHESTNUT (ROASTED) NUT - MACADAMIA - PECANS (10 NUTS) NUT - PEANUTS (28 NUTS) NUT - PISTACHIO (47 NUTS) NUT- WALNUT (14 HALVES)
1 OZ. 1 CUP 1 OZ. 1 OZ. 1 OZ. 1 OZ.
4.3 4.5 2.2 6.7 6.0 4.3
163 350 203 166 161 185
13.0 3.2 21.6 14.0 13.0 18.5
9 76 4 6 8 4
OIL (ALL TYPES) OLIVES - RIPE)
1 TBSP. 5 LG.
0.0 0.2
120 13.6 25 2.4
0 1
PANCAKE (36 GR.) PANCAKE - WAFFLE (75 GR.)
1 SM. 1 LG.
2.0 6.0
74 1.0 218 11.0
14 25
PASTA - MACARONI W CHEESE PASTA - NOODLES PASTA - SPAGHETTI, ET. AL.
1 CUP 1 CUP 1 CUP
8.5 7.3 8.0
207 221 220
29 40 43
6.2 3.3 1.3
PICKLES - DILL
1 LG.
0.4
12
0.1
3
PIE - APPLE PIE PIE - CHERRY PIE - CHOCOLATE CREAM PIE - LEMON MERINGUE PIE - PUMPKIN
1 OF 8 1 OF 8 1 OF 8 1 OF 8 1 OF 8
3.7 5.0 3.0 4.8 7.0
411 486 344 362 316
19.4 22.0 22.0 16.0 14.4
58 69 38 50 41
PIZZA
1 SLICE
7.0
169
POULTRY - CHICKEN BREAST (W/O SKIN) POULTRY - CHICKEN LEG (W/SKIN) POULTRY - CHICKEN LIVER POULTRY - CHICKEN POT PIE POULTRY - CHICKEN THIGH (W/O SKIN) POULTRY - DUCK POULTRY - TURKEY
1/2 1 1 1 SERVING 1 1/2 DUCK 3 OZ.
PUDDING - CHOCOLATE - VANILLA PUDDING - RICE / TAPIOCA
1/2 CUP 1/2 CUP
RICE - BROWN (COOKED) RICE - WHITE (COOKED)
8.0
18
142 3.0 76 2.5 33 1.3 484 29.0 109 5.7 444 25.0 157 6.1
0 0 0 43 0 0 0
4.7 2.3
155 185
2.8 8.0
28 25
1 CUP 1 CUP
5.0 4.3
216 205
1.8 0.4
45 45
SAUCE - APPLE (SWEETENED) SAUCE - APPLE (UNSWEETENED) SAUCE - CATSUP - BARBECUE SAUCE - CRANBERRY SAUCE - GRAVY (CANNED) SAUCE - HUMMUS SAUCE - MAYONNAISE SAUCE - MUSTARD - YELLOW SAUCE - PASTA (MARINARA) SAUCE - SALSA (MEXICAN) SAUCE - SOY SAUCE - TERIYAKI
1 CUP 1 CUP 1 TBSP. 1 TBSP. 1/4 CUP 1 TBSP. 1 TBSP. 1 TSP. 1 CUP 1 TBSP. 1 TBSP. 1 TBSP.
0.5 0.4 0.3 0.0 2.0 1.0 0.2 0.2 4.9 0.3 1.0 1.1
194 0.5 105 0.1 15 0.1 22 0.0 32 2.0 23 1.4 99 11.0 3 0.2 185 6.0 4 0.0 8 0.0 15 0.0
51 28 4 5 3 2 1 0 28 1 1 3
SOUP - CHICKEN W/ NOODLES SOUP - CLAM CHOWDER (MANHATTAN) SOUP - CLAM CHOWDER (NEW ENGLAND) SOUP - CREAM OF CHICKEN SOUP - CREAM OF MUSHROOM (W/MILK) SOUP - MINESTRONE SOUP - ONION SOUP - PEA SOUP - TOMATO (W/ MILK) SOUP - TOMATO (W/ WATER) SOUP - VEGETABLE
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
4.0 2.2 9.5 3.4 6.0 4.3 1.1 8.6 6.1 2.0 2.0
75 2.5 78 2.2 164 7.0 117 7.4 203 13.6 82 2.5 27 0.6 165 2.9 161 6.0 85 2.0 72 2.0
10 12 17 9 15 11 5 27 22 17 12
SUGAR (BROWN) SUGAR (WHITE) SYRUP
1 TSP. 1 TSP. 1 TBSP.
0.0 0.0 0.0
12 16 57
0.0 0.0 0.0
TOFU
1/4 BLOCK
7.0
57
3.4
1
VEGETABLE - ARTICHOKE (WHOLE) VEGETABLE - ASPARAGUS VEGETABLE - AVOCADO VEGETABLE - BEANS / BUTTER VEGETABLE - BEANS / GREEN VEGETABLE - BEANS - KIDNEY VEGETABLE - BEANS / PINTO VEGETABLE - BEANS/PORK/TOM. SAUCE VEGETABLE - BEET VEGETABLE - BROCCOLI VEGETABLE - BRUSSELS SPROUTS VEGETABLE - CABBAGE VEGETABLE - CARROT VEGETABLE - CAULIFLOWER VEGETABLE - CELERY VEGETABLE - CORN (CANNED) VEGETABLE - CORN - COB VEGETABLE - CUCUMBER VEGETABLE - EGGPLANT VEGETABLE - GARLIC VEGETABLE - GREENS VEGETABLE - LEEK VEGETABLE - LENTILS VEGETABLE - LETTUCE VEGETABLE - MUSHROOM (NORMAL) VEGETABLE - MUSHROOM (SHIITAKE) VEGETABLE - MUSHROOM (CANNED) VEGETABLE - ONION VEGETABLE - ONION (SPRING) VEGETABLE - PARSLEY VEGETABLE - PEAS VEGETABLE - PEAS (CANNED) VEGETABLE - PEAS (FROZEN) VEGETABLE - PEPPER VEGETABLE - POTATO (BAKED) VEGETABLE - POTATO (BOILED) VEGETABLE - POTATO (FRIES) VEGETABLE - POTATO (SWEET - BAKED) VEGETABLE - RADISH VEGETABLE - SAUERKRAUT VEGETABLE - SPINACH VEGETABLE - SPINACH (BOILED) VEGETABLE - SQUASH (SUMMER) VEGETABLE - SQUASH (BUTTERNUT) VEGETABLE - TOMATO VEGETABLE - TOMATO (CHERRY) VEGETABLE - TOMATO (CANNED) VEGETABLE - TOMATO (SUN-DRIED IN OIL) VEGETABLE - WATER CHESTNUT
1 4 1 OZ. 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 PIECE 1 CUP 1 EAR 1 CUP 1 CUP 1 PIECE 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 10 SPRIGS 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 10 1 1 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 1 CUP 1 1 CUP
4.2 1.4 0.6 19.0 2.4 15.4 15.4 13.4 2.9 3.7 4.0 1.5 0.7 2.3 0.3 5.0 2.6 0.7 0.8 0.2 3.0 0.8 18.0 0.7 2.0 2.3 3.0 1.0 1.8 0.3 16.0 7.5 5.6 1.3 5.0 2.7 1.3 2.9 0.0 2.0 0.9 5.0 1.6 3.0 1.1 0.2 3.2 0.2 1.2
60 0.2 13 0.1 45 4.4 307 0.8 44 0.4 225 0.9 245 1.1 283 3.6 75 0.3 55 0.6 56 0.8 33 0.7 30 0.2 29 0.6 6 0.1 166 1.0 83 1.0 16 0.1 35 0.2 4 0.0 21 0.3 32 0.2 230 0.8 10 0.2 15 0.2 81 0.3 39 0.5 46 0.1 32 0.2 4 0.1 231 0.8 117 0.6 83 0.6 30 0.3 188 0.3 134 0.2 71 2.6 131 22.0 1 0.0 45 0.3 7 0.1 41 0.5 36 0.6 94 0.2 22 0.3 3 0.0 78 0.6 6 0.4 70 0.1
13 3 3 58 10 40 45 53 17 11 11 7 7 5 1 41 19 4 9 1 3 8 40 2 2 21 8 11 7 1 41 21 14 7 43 31 15 30 0 10 1 7 8 24 5 1 18 1 17
YOGURT (PLAIN) (LOW-FAT) ADD YOUR FAVORITES
8 OZ.
12.0
143
16
27.0 12.5 4.8 13.0 13.5 52.0 24.0
3.5
3 4 15
18
ITEM
AMT.
ALCOHOL - BEER - ALCOHOL FREE ALCOHOL - BEER ALCOHOL - LIQUOR ALCOHOL - WINE ALCOHOL - LIQUEUR
1 BOTTLE 1 BOTTLE 1.5 OZ. 3.5 OZ. 1.5 OZ.
BREAD - BISCUIT BREAD - BUN - HAMBURGER OR HOTDOG BREAD - CORN BREAD - CROISSANT BREAD - CRUMBS BREAD - ENGLISH MUFFIN BREAD - FRENCH TOAST BREAD - ITALIAN BREAD - MUFFIN (BLUEBERRY-OAT-CORN) BREAD - PITA (4 IN.) BREAD - PUMPERNICKEL BREAD - ROLLS BREAD - TACO SHELL BREAD - TORTILLA - CORN (26 GR.) BREAD - TORTILLA - FLOUR (26 GR.) BREAD - WHEAT SL. BREAD - WHITE SL.
PRO CAL FAT CAR
1.6 0.0 0.1 0.1
50 153 97 88 175
0.5 0.0 0.0 0.0 0.2
8 13 0 3 0.2
1 1 1 PIECE 1 1 OZ. 1 1 1 1 1 1 1 1 1 1 1 1
4.2 4.0 4.3 5.0 1.0 5.4 5.0 1.8 3.7 2.6 2.8 2.4 1.0 1.5 2.6 2.3 2.0
212 10.0 120 1.8 188 6.0 230 12.0 29 0.5 140 1.0 150 7.0 54 0.7 162 6.0 77 0.4 80 1.0 84 2.0 1 62.0 57 0.7 100 2.5 65 1.0 67 0.8
27 21 29 26 5 27 16 10 23 16 15 14 3 12 17 12 13
BUTTER - PEANUT BUTTER - REAL BUTTER - REAL
1 TBSP. 1 TSP. 1 TBSP.
4.0 94 8.0 0.1 35 4.0 0.1 102 12.0
3 0 0
CAKE - CHOC. WITH FROSTING CAKE - DONUT - GLAZED CAKE - DONUT - PLAIN CAKE - ÉCLAIR CAKE - FRUITCAKE CAKE - PINEAPPLE UP-SIDE DOWN CAKE - POUND
1 OF 12 1 1 1 1 PIECE 1 PIECE 1 PIECE
2.6 3.8 2.4 6.4 1.3 4.0 1.5
235 242 198 262 140 367 109
11.0 14.0 11.0 16.0 4.0 14.0 5.6
35 27 23 24 27 58 14
CANDY - CHOCOLATE (MILK) (1.5 OZ.) CANDY - FUDGE (20 GR.) CANDY - KIT KAT CANDY - MARS BAR (2 OZ.) CANDY - M & M (CHOCOLATE) (PEANUT) CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR 1 PIECE 1 BAR 1 BAR 10 10
3.4 0.4 2.7 2.7 2.0 0.3
235 13.0 70 1.8 218 11.0 258 9.8 103 5.0 34 1.5
26 13 27 44 12 5
CEREAL - CORNFLAKES CEREAL - FROSTED FLAKES CEREAL - OATMEAL CEREAL - RICE KRISPIES CEREAL - SPECIAL K
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
2.0 1.3 7.0 2.0 7.0
112 140 88 130 120
0.5 0.2 2.0 0.4 0.5
26 35 25 28 22
CHEESE - CHEDDAR CHEESE - COTTAGE CHEESE - CREAM CHEESE - FETA CHEESE - PARMESAN CHEESE - SWISS
1 0Z. 1 CUP 1 TBSP. 1 OZ. 1 TBSP. 1 OZ.
7.0 114 26.0 216 1.0 51 4.0 75 2.0 22 7.6 108
9.4 9.5 5.0 6.0 1.4 8.0
0 6 0 1 0 2
COCOA POWDER (UNSWEETENED) COFFEE COLAS (250 ML.) ( OZ.)
1 TBSP. 6 OZ. 1 BOTTLE
1.0 12 0.2 2 0.0 105
0.7 0.1 0.0
3 0 27
COOKIE - BROWNIE (56 GR.) COOKIE - BUTTER (5 GR.) COOKIE - CHOCOLATE CHIP (10 GR.) COOKIE - OATMEAL RAISIN (15 GR.) COOKIE - PEANUT BUTTER (15 GR.) COOKIE - SHORTBREAD (8 GR.) COOKIE - SUGAR (15 GR.)
1 1 1 1 1 1 1
2.7 227 0.3 23 0.6 50 1.0 65 1.5 72 0.5 40 0.8 72
9.0 1.0 2.5 2.5 3.5 2.0 3.0
36 4 6 10 9 5 10
CORN MEAL (POLENTA) (GRITS) COUSCOUS (COOKED WITH WATER)
1/2 CUP 1/2 CUP
6.0 250 3.0 90
1.5 0.1
53 18
CRACKER - CHEESE CRACKERS - MATZO CRACKERS - MELBA CRACKERS - RYE CRACKERS - SALTINE CRACKERS - WHEAT
10 1 4 4 4 4
1.0 50 2.8 112 2.4 78 4.0 150 1.0 51 0.7 38
2.5 0.4 0.6 0.5 1.4 1.7
6 24 15 40 9 5
CREAM - WHIPPING CREAM - SOUR
1 TBSP. 1 TBSP.
0.3 0.4
52 26
6.0 2.5
0 1
EGG - WHITE EGG - WHOLE
1 1
3.6 6.3
17 92
0.1 7.0
0 0
FISH - CLAMS FISH - COD FISH - CRAB FISH - HALIBUT FISH - LOBSTER FISH - MUSSELS FISH - OYSTER FISH - PERCH FISH - SALMON FISH - SALMON - SMOKED FISH - SARDINES - OIL FISH - SCALLOPS FISH - SHRIMP FISH - SOLE FISH - SWORDFISH FISH - TROUT FISH - TUNA (OIL) FISH - TUNA (WATER)
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ.
126 1.6 90 0.7 82 1.3 120 2.5 83 0.5 200 10.0 60 2.0 103 2.0 184 9.0 100 3.7 180 10.0 126 1.6 85 1.0 99 1.3 132 4.4 144 6.0 170 7.0 99 0.7
4 0 0 0 1 10 3 0 0 0 0 4 0 0 0 0 0 0
22.0 19.0 16.0 23.0 17.0 17.0 6.0 20.0 23.0 15.0 21.0 22.0 17.0 21.0 22.0 21.0 25.0 22.0
ITEM
AMT.
FLOUR (WHITE) FLOUR (WHOLE-GRAIN)
1 CUP 1 CUP
PRO CAL FAT CAR
FRUIT - APPLE FRUIT - APRICOT FRUIT - APRICOT (DRIED) FRUIT - BANANA FRUIT - BLACKBERRIES FRUIT - BLUEBERRIES FRUIT - CHERRY FRUIT-COCONUT-DRIED-(UNSWEETENED) FRUIT - COCKTAIL (CANNED - W/SYRUP) FRUIT - FIG (FRESH) FRUIT - GRAPEFRUIT FRUIT - GRAPES FRUIT - KIWI FRUIT - LEMON FRUIT - LIME FRUIT - MANGO FRUIT - MELON FRUIT - NECTARINE FRUIT - ORANGE FRUIT - PAPAYA FRUIT - PEACH FRUIT - PEACH (CANNED - W/ SYRUP) FRUIT - PEAR FRUIT - PINEAPPLE (FRESH) FRUIT - PINEAPPLE (CANNED - W/SYRUP) FRUIT - PLUM FRUIT - PLUM (CANNED - W/SYRUP) FRUIT - PRUNE (COOKED) FRUIT - PRUNE (DRIED) FRUIT - RAISINS FRUIT - RASPBERRIES FRUIT - RHUBARB (WITH SUGAR) FRUIT - STRAWBERRIES FRUIT - TANGERINE FRUIT - TANGERINE (CANNED - W/SYRUP) FRUIT - WATERMELON
1 1 10 HALVES 1 1 CUP 1 CUP 10 1 CUP 1 CUP 1 1/2 PIECE 1 CUP 1 1 1 TBSP. 1 1 CUP 1 1 1 1 1 CUP 1 1 CUP 1 CUP 1 1 CUP 1 CUP 5 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 CUP
0.4 0.5 1.2 1.3 2.0 1.0 0.7 2.7 1.0 0.6 1.0 1.2 0.9 0.6 0.0 1.0 1.3 1.4 1.2 1.8 0.9 1.2 0.6 0.8 0.9 0.5 0.9 2.4 0.9 4.5 1.5 0.9 1.1 0.7 1.1 0.9
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
13.0 455 16.5 407
1.2 2.2
95 87
72 0.2 17 0.2 84 0.2 105 0.4 62 0.7 83 0.5 43 0.2 466 33.0 181 0.2 47 0.2 52 0.2 110 0.3 46 0.4 17 0.2 3 0.1 135 0.6 54 0.3 60 0.4 62 0.2 120 0.4 38 0.3 194 0.3 51 0.3 74 0.2 198 0.3 30 0.2 230 0.3 265 0.4 101 0.2 434 0.7 64 0.8 278 0.1 53 0.5 45 0.3 154 0.3 46 0.2
19 4 23 27 14 21 11 44 47 12 13 29 11 5 1 35 13 14 15 30 9 52 13 20 51 8 60 70 27 15 15 75 13 11 41 12
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE ICE CREAM - SHERBET - ORANGE ICE CREAM - VANILLA
1/2 CUP 1/2 CUP 1/2 CUP
2.5 143 0.8 107 2.3 132
7.3 1.5 7.3
19 23 16
JAM JELLY
1 TBSP. 1 TBSP.
56 51
0.0 0.0
14 13
JUICE - APPLE JUICE JUICE - CARROT JUICE - GRAPEFRUIT JUICE - ORANGE JUICE - TOMATO
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
0.2 117 2.2 94 1.2 96 1.5 105 1.9 41
0.3 0.4 0.3 0.4 0.1
29 22 23 25 10
MEAT - BEEF - CORN BEEF MEAT - BEEF - GROUND MEAT - BEEF - ROUND MEAT - BEEF - SIRLOIN MEAT - LAMB MEAT - PORK - BACON MEAT - PORK - BOLOGNA MEAT - PORK - CHOP MEAT - PORK - HAM - BOILED MEAT - PORK - ROAST MEAT - PORK - SALAMI (DRY) MEAT - PORK - SAUSAGE MEAT - PORK - SPARERIBS MEAT - PORK - TENDERLOIN
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 SL. 2 SLICE 3 OZ. 3 OZ. 3 OZ. 2 SL. 2 3 OZ. 3 OZ.
213 236 177 207 162 103 175 204 142 280 77 88 337 172
13.0 16.0 8.2 12.0 20.0 8.0 14.0 11.0 7.0 20.0 6.0 7.4 26.0 6.9
0 0 0 0 0 0 3 0 0 0 1 0 0 0
MILK - LOW FAT MILK - WHOLE
1 CUP 1 CUP
8.2 102 7.9 146
2.4 7.9
12 11
NUT - CASHEW (18 NUTS) NUT - CHESTNUT (ROASTED) NUT - MACADAMIA - PECANS (10 NUTS) NUT - PEANUTS (28 NUTS) NUT - PISTACHIO (47 NUTS) NUT- WALNUT (14 HALVES)
1 OZ. 1 CUP 1 OZ. 1 OZ. 1 OZ. 1 OZ.
4.3 4.5 2.2 6.7 6.0 4.3
13.0 3.2 21.6 14.0 13.0 18.5
9 76 4 6 8 4
OIL (ALL TYPES) OLIVES - RIPE)
1 TBSP. 5 LG.
0.0 120 13.6 0.2 25 2.4
0 1
PANCAKE (36 GR.) PANCAKE - WAFFLE (75 GR.)
1 SM. 1 LG.
2.0 74 1.0 6.0 218 11.0
14 25
PASTA - MACARONI W CHEESE PASTA - NOODLES PASTA - SPAGHETTI, ET. AL.
1 CUP 1 CUP 1 CUP
8.5 207 7.3 221 8.0 220
29 40 43
PICKLES - DILL
1 LG.
0.4
12
0.1
3
PIE - APPLE PIE PIE - CHERRY PIE - CHOCOLATE CREAM PIE - LEMON MERINGUE PIE - PUMPKIN
1 OF 8 1 OF 8 1 OF 8 1 OF 8 1 OF 8
3.7 5.0 3.0 4.8 7.0
411 486 344 362 316
19.4 22.0 22.0 16.0 14.4
58 69 38 50 41
PIZZA
1 SLICE
7.0 169
8.0
18
O.1 0.0
23.0 22.0 24.0 23.0 24.0 7.0 8.6 24.0 17.8 24.0 4.6 5.0 24.7 25.6
163 350 203 166 161 185
6.2 3.3 1.3
ITEM
AMT.
POULTRY - CHICKEN BREAST (W/O SKIN) POULTRY - CHICKEN LEG (W/SKIN) POULTRY - CHICKEN LIVER POULTRY - CHICKEN POT PIE POULTRY - CHICKEN THIGH (W/O SKIN) POULTRY - DUCK POULTRY - TURKEY
1/2 1 1 1 SERVING 1 1/2 DUCK 3 OZ.
PRO CAL FAT CAR
PUDDING - CHOCOLATE - VANILLA PUDDING - RICE / TAPIOCA
1/2 CUP 1/2 CUP
4.7 155 2.3 185
2.8 8.0
28 25
RICE - BROWN (COOKED) RICE - WHITE (COOKED)
1 CUP 1 CUP
5.0 216 4.3 205
1.8 0.4
45 45
SAUCE - APPLE (SWEETENED) SAUCE - APPLE (UNSWEETENED) SAUCE - CATSUP - BARBECUE SAUCE - CRANBERRY SAUCE - GRAVY (CANNED) SAUCE - HUMMUS SAUCE - MAYONNAISE SAUCE - MUSTARD - YELLOW SAUCE - PASTA (MARINARA) SAUCE - SALSA (MEXICAN) SAUCE - SOY SAUCE - TERIYAKI
1 CUP 1 CUP 1 TBSP. 1 TBSP. 1/4 CUP 1 TBSP. 1 TBSP. 1 TSP. 1 CUP 1 TBSP. 1 TBSP. 1 TBSP.
0.5 194 0.5 0.4 105 0.1 0.3 15 0.1 0.0 22 0.0 2.0 32 2.0 1.0 23 1.4 0.2 99 11.0 0.2 3 0.2 4.9 185 6.0 0.3 4 0.0 1.0 8 0.0 1.1 15 0.0
51 28 4 5 3 2 1 0 28 1 1 3
SOUP - CHICKEN W/ NOODLES SOUP - CLAM CHOWDER (MANHATTAN) SOUP - CLAM CHOWDER (NEW ENGLAND) SOUP - CREAM OF CHICKEN SOUP - CREAM OF MUSHROOM (W/MILK) SOUP - MINESTRONE SOUP - ONION SOUP - PEA SOUP - TOMATO (W/ MILK) SOUP - TOMATO (W/ WATER) SOUP - VEGETABLE
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
4.0 2.2 9.5 3.4 6.0 4.3 1.1 8.6 6.1 2.0 2.0
10 12 17 9 15 11 5 27 22 17 12
SUGAR (BROWN) SUGAR (WHITE) SYRUP
1 TSP. 1 TSP. 1 TBSP.
0.0 0.0 0.0
27.0 12.5 4.8 13.0 13.5 52.0 24.0
142 3.0 76 2.5 33 1.3 484 29.0 109 5.7 444 25.0 157 6.1
75 2.5 78 2.2 164 7.0 117 7.4 203 13.6 82 2.5 27 0.6 165 2.9 161 6.0 85 2.0 72 2.0
0 0 0 43 0 0 0
12 16 57
0.0 0.0 0.0
57
3.4
1
60 0.2 13 0.1 45 4.4 307 0.8 44 0.4 225 0.9 245 1.1 283 3.6 75 0.3 55 0.6 56 0.8 33 0.7 30 0.2 29 0.6 6 0.1 166 1.0 83 1.0 16 0.1 35 0.2 4 0.0 21 0.3 32 0.2 230 0.8 10 0.2 15 0.2 81 0.3 39 0.5 46 0.1 32 0.2 4 0.1 231 0.8 117 0.6 83 0.6 30 0.3 188 0.3 134 0.2 71 2.6 131 22.0 1 0.0 45 0.3 7 0.1 41 0.5 36 0.6 94 0.2 22 0.3 3 0.0 78 0.6 6 0.4 70 0.1
13 3 3 58 10 40 45 53 17 11 11 7 7 5 1 41 19 4 9 1 3 8 40 2 2 21 8 11 7 1 41 21 14 7 43 31 15 30 0 10 1 7 8 24 5 1 18 1 17
TOFU
1/4 BLOCK
7.0
VEGETABLE - ARTICHOKE (WHOLE) VEGETABLE - ASPARAGUS VEGETABLE - AVOCADO VEGETABLE - BEANS / BUTTER VEGETABLE - BEANS / GREEN VEGETABLE - BEANS - KIDNEY VEGETABLE - BEANS / PINTO VEGETABLE - BEANS/PORK/TOM. SAUCE VEGETABLE - BEET VEGETABLE - BROCCOLI VEGETABLE - BRUSSELS SPROUTS VEGETABLE - CABBAGE VEGETABLE - CARROT VEGETABLE - CAULIFLOWER VEGETABLE - CELERY VEGETABLE - CORN (CANNED) VEGETABLE - CORN - COB VEGETABLE - CUCUMBER VEGETABLE - EGGPLANT VEGETABLE - GARLIC VEGETABLE - GREENS VEGETABLE - LEEK VEGETABLE - LENTILS VEGETABLE - LETTUCE VEGETABLE - MUSHROOM (NORMAL) VEGETABLE - MUSHROOM (SHIITAKE) VEGETABLE - MUSHROOM (CANNED) VEGETABLE - ONION VEGETABLE - ONION (SPRING) VEGETABLE - PARSLEY VEGETABLE - PEAS VEGETABLE - PEAS (CANNED) VEGETABLE - PEAS (FROZEN) VEGETABLE - PEPPER VEGETABLE - POTATO (BAKED) VEGETABLE - POTATO (BOILED) VEGETABLE - POTATO (FRIES) VEGETABLE - POTATO (SWEET - BAKED) VEGETABLE - RADISH VEGETABLE - SAUERKRAUT VEGETABLE - SPINACH VEGETABLE - SPINACH (BOILED) VEGETABLE - SQUASH (SUMMER) VEGETABLE - SQUASH (BUTTERNUT) VEGETABLE - TOMATO VEGETABLE - TOMATO (CHERRY) VEGETABLE - TOMATO (CANNED) VEGETABLE - TOMATO (SUN-DRIED IN OIL) VEGETABLE - WATER CHESTNUT
1 4 1 OZ. 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 PIECE 1 CUP 1 EAR 1 CUP 1 CUP 1 PIECE 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 10 SPRIGS 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 10 1 1 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 1 CUP 1 1 CUP
4.2 1.4 0.6 19.0 2.4 15.4 15.4 13.4 2.9 3.7 4.0 1.5 0.7 2.3 0.3 5.0 2.6 0.7 0.8 0.2 3.0 0.8 18.0 0.7 2.0 2.3 3.0 1.0 1.8 0.3 16.0 7.5 5.6 1.3 5.0 2.7 1.3 2.9 0.0 2.0 0.9 5.0 1.6 3.0 1.1 0.2 3.2 0.2 1.2
YOGURT (PLAIN) (LOW-FAT) ADD YOUR FAVORITES
8 OZ.
12.0 143
3.5
3 4 15
16
19
DATE
DAY OF THE WEEK Name:
QUAN. FOOD
TOTAL DATE
PRO. PRO. CAL. CUM.
Name: CAL. FAT CUM.
FAT CARB CARB. CUM. CUM.
CAL. FAT CUM.
FAT CARB CARB. CUM. CUM.
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
DAY OF THE WEEK Name:
QUAN. FOOD
TOTAL
PRO. PRO. CAL. CUM.
Name:
PRO. PRO. CAL.
CAL.
CUM.
CUM.
FAT
FAT CUM.
CARB CARB. CUM.
PRO. PRO. CAL.
CAL.
CUM.
CUM.
FAT
FAT CUM.
CARB CARB. CUM.
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
20
DATE
DAY OF THE WEEK
QUAN.
FOOD
PRO.
PRO. CUM.
CAL.
CAL. CUM.
FAT
FAT CUM.
CARB. CARB. CUM.
[______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______
TOTAL
[______[______[______[______[______[______[______[______
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
PDQ Nutritional & Diet Reference ****************************************
Balance is the Key Copyright © 2008 Gina Adam
Index Page Number 1 2 3 4 5 - 10 11 12 13 - 15 16 17 18 19 20 21 – 47
Title Title Page Index With thanks to: Foreword The Designer Diet Measurements Diet Nutritional Reference Chart Wall Charts printing information Wall Chart – Vertical Wall Chart – Horizontal Daily Diet record – 4 person Daily Diet record – 1 person USDA 1200 Foods & Drinks
2
With thanks to: My husband, Sean The PDQ Nutritional and Diet Reference book could not have been written without the assistance of my husband who spent hundreds of hours proof reading, making corrections and adding additional useful information. He was also the computer genius who made all the columns work and the colors pretty. He also helped with all the graphics and clip art making the food and drink reference sheets cheerful and fun to see and use. This book would not have been possible without his input and kind assistance. Thank you, Sean.
My son-in-law, Daniel Dan was asked to come up with a meaningful logo to show balance. Dan is a computer graphics expert with Expedia in the U.S.A. and a very clever young man he is. He was kind enough to get into the spirit of the book and emailed me ideas for logos. He hit the nail on the head with the scale. I loved it! Thank you, Dan.
The USDA National Nutrient Database for Standard Reference, Release 18 Without such a wonderfully prepared Database as reference, I would never have been able to compile and sort the common drinks and foods into a simple form. The USDA Database lists 1,196 drinks and foods, so if some of you want more information you will now be able to have it in original format without having to go onto the Internet and printing out the dozens of pages. I found the USDA invaluable in creating this book. Comparing their information with various diet, calorie and “how to get healthy” books, the variances were sometimes stunning. It was obvious to me that a lot of mistakes were made in the numbers of protein, calories, fat and carbohydrates in the books being sold on the shelves relating to these matters. Sometimes comparing the information was appalling. Finding out the mistakes was enlightening and without them I would not have been driven to right the wrong. Thank you all for your contributions.
3
Foreword As the philosopher Alfred North Whitehead wrote in 1925, one commits the fallacy of misplaced concreteness when one mistakes an abstract belief, opinion or concept about the way things are for a physical or 'concrete' reality. “The Fallacy is merely the accidental error of mistaking the abstract for the concrete... This fallacy is the occasion of great confusion in philosophy.” This has been the greatest problem for me over the past 40 years of dieting. The information in the books (and now on the web) is simply not accurate. When writing this book, I asked my husband, a quantum physicist, to review it and the data. His first question was: “What is the source of your data?” I answered: “I averaged the numbers from several of, in my opinion, the best books. For example, I found the calories in 1 slice of bread to vary from 80 to 126. So I took the average of 103.” His reply: “We will go to the best authority, the United States Department of Agriculture (USDA) website.” Answer: 1 slice of white bread is 67 calories – 1 slice of brown bread is 65. WOW! A difference of 23% to 93%!!!! Say +/- 50% on average. He found the USDA site listed 1,196 drinks and foods. Of the 300 drinks and foods I have listed as the most common, none were accurate, NONE! All varied by 25%. Average overall +/- 50%. Therefore, all the books and websites we are reading are all wrong (i.e., BS). Why? Prof. Whitehead got it right. The original diet/nutrition books of the 40’s and 50’s did not have the equipment to measure accurately. There and then they did the best they could and all authors since have relied on “the things that were back there and then”. Measurements that were only accurate to +/- 50% of what new technology can achieve. The USDA now has the best equipment (as of 2008). For example, my husband wanted an EEG (encephalograph) to measure an individual thought. None existed, so piles of money and 3 years later he had invented one that was 50,000 times more sensitive than anything available. (See www.alphalearning.ch). The USDA did the same thing. Absolutely none of the measurements in the books or websites were accurate. No wonder when we are trying to set our calories at 1,500 per day and have information that would give us 700 to 2,200 that diets don’t work. To measure is to treasure. This book is accurate.
4
PDQ Nutritional & Diet Reference
Balance is the Key The Designer Diet The easy to use 7 page reference guide of food and drink is referred to as the Designer Diet because you design what you want to eat and drink. It is a simple way to calculate the number of protein, calorie, fat and carbohydrate units for proper nutrition. I designed this baby 2 years ago, worked on it periodically over the last year and believe it to be finally finished. It encomes the basic foods most of us eat on a daily basis. I have added some colourful pictures to cheer up the pages, why not? The pictures correspond to the type of food you might want to look for and provide a quick indicator of the section needed. The pages have been designed to fit on a wall or kitchen cupboard so all you have to do is look up and find the food or drink you need in a flash. The sheets are alphabetically separated by long yellow lines into drinks, breads, etc. for speed-finding convenience. This encomes the basic foods most of us eat on a daily basis. The Designer Diet reference guide is based on information from the USDA National Nutrient Database. The reference guide does not include the brand names with which most of us on the planet are not familiar and can’t get anyway, i.e., Nabisco Snackwell’s Fat Free Devil’s Food Cookie Cakes or Kellogg’s Apple Jacks or Nestle Chef-mate Country Sausage Gravy. 5
If you need that kind of information, you can refer to the USDA National Nutrient Database sheets which are included in the reference section of this book. If you go to the original USDA Website you will see that you would have to go to four separate Web sites to get the information you need to find out what one carrot contains for protein, calorie, fat and carbohydrate. This has been sorted out by organizing the columns into these units for quick, easy reference alphabetically. It took my husband a week to copy – paste – swear a lot and finally use a razor knife and glue, finally getting it to the stage for a scanner! Sure, you could do it yourself. Think about 50 – 100 hours of time involved. If we are trying to eat a “reasonably” balanced food day, and want to know within a few gnats hairs what we are consuming, diet or no diet, it would be helpful to get that information at a quick glance. Being on a perpetual diet for the most of my life of one sort or another, I seem to have been looking up calories forever from dozens of teeny weenie books grabbed from the airport book stand or books the size of a bible from local book sellers, most all have found their way into the dust bin. However some I kept to remind me of my quest and having reviewed them found that the numbers of calories, etc., were so far off that it was no wonder I gained weight instead of lost weight. In reviewing these books the stunning difference for a slice of bread, for example, was anywhere from 80 calories to 126. Now, if you are getting incorrect information on most of your daily consumption, this could add up by as much as 300 – 400 calories a day. So, you wonder why the scale has not tipped in your favour. In order to lose 1 pound of baby fat a week, you need to consume 500 calories a day less than your current diet! One pound of fat equals 3,500 calories! The funniest diet I was on for one week to desperately lose 4 pounds was one where I ate 2 hard boiled eggs and a glass of red wine for breakfast, 2 hard boiled eggs and a glass of red wine for lunch and a very large beef steak, a very large tomato and finished the bottle of red wine for dinner. I lost the 4 pounds but couldn’t function to make the bed, wash dishes, cook anything for my family, couldn’t be trusted to drive a car let alone walk the dogs and was literally drunk for the entire week. Interesting, but stupid. Bad idea! Fortunately, I had two minders for the week, my husband at breakfast and dinner and a best friend at lunch to make sure I didn’t burn the house down. This crazy diet had a name, I can’t what now, however, “Silly Drinking Man’s Diet” comes to mind.
6
My book shelf runneth over with dozens of numbers and mind boggling computations from teaspoons, tablespoons, cups, litres and centilitres, not to mention millimetres. It used to take me 30 minutes to 45 minutes to plan 3 meals a day for my family - before I could even take food from the cupboards or the refrigerator and start breakfast. What a way to start the day! Shopping for food was a nightmare. All cans, boxes, packages, etc., had to be read first before it went into the shopping cart, this is not easy for a 68 year old lady and her reading glasses. I confess, I am not perfect, I am 5 foot and 2 inches tall and weigh 110 pounds, so by some standards I must be obese, however, I think that being reasonably careful with my eating over the past 30 years has helped. I have not done too badly. I occasionally have the Big Mac (yes!) and maybe twice a year the amazing banana split with the “works”. I got up to a hefty 116 pounds at one point, over the top for my build and threw up my hands in despair and got down to some serious food and drink control. You could say I was a wee bit on the chubby side. My bathroom mirror started talking to me. “Oh, no! Not her again. Yuck! I couldn’t get a zip locked. I dropped the excess 6 pounds in 2 weeks by carefully selecting protein, calories, fat and carbohydrates. I probably did not get as much carbohydrate as I needed, but for 2 weeks, not a problem, I supplemented my dieting with vitamin and mineral pills. I believe in the ying and the yang. Be careful most days, and go nuts once in a while, meaning no more than once a week. Anyway, I have composed the following Designer Diet guide as a very quick way to get a grip on what eating is possible in order to lose weight. As they say, you are what you eat. One the best investments you can make is a good bathroom scale. Place it on a wood floor, or bread board, if possible, not on carpet. Weigh every morning after toilet time and before drinking or eating anything. Write down your weight every morning. (We do this on our kitchen calendar). Do not reward yourself by eating or drinking more if you have lost weight. This is a bigtime down-fall. Be firm, use self-control. You can be proud of yourself when you go to bed at night or disgusted with yourself the next morning. It is all up to you. My family and I have managed to lose a comfortable 2 pounds a week from time to time by referring to the Designer Diet guide. Here comes the bacon, here comes the egg, here comes the cheese. Yum! Everything in moderation. In order to lose approximately 2 to 3 pounds slowly and carefully per week, (a safe loss) do not consume more than 1,200 – 1,500 calories, 20 fat grams or 20 carbohydrates daily for 2 weeks. This will break the carbohydrate addiction – tough, but necessary. This can be safely done for approximately 2 months. You must take vitamins and mineral supplements during this period. Just the simple 1 pill a day type. When your desired weight loss has been achieved, up the calorie intake by 100 units, fat to 60 grams and carbohydrate intake to 60 daily to stabilize your weight. Watch the scale! Then experiment with increasing calorie, fat and carbohydrate intake, we’re talking 100 calories, 3 to 5 fat grams and 10 carbohydrates at a time daily. If you tip the scale, back-off.
7
Be sure to get as much as 50 grams of protein daily and slowly up the carbohydrates to 100 to keep up your energy. If you gain weight, decrease again slowly until your desired weight is once more achieved and balanced. Now you will know how many calories, fat grams, carbohydrates and protein you can consume daily to maintain your weight. Refer to the scale on the front cover – balance is the key! While dieting, even though you will see that one slice of bread (we all love bread) is 65 67 calories and 12 - 13 carbohydrates (holy moley), you can still have the beloved piece of toast for breakfast with butter or jam (you notice I did not say both) with your coffee or tea, however, that will be the only piece of bread in the day. Our favourite decadent bread is a piece of toast with melted cheddar or Swiss cheese on top. Very filling, delicious and nutritious. You can compensate the slice of toast by eating nice portions of fish, meat, poultry and game the rest of the day, getting lots of protein and energy and feeling full and satisfied. If you are a veggie, you can still be overweight, I have met more veggies that were than not. Fruits and vegetables are low in calories, however, extremely high in carbohydrates. Choose these foods very very carefully. Some fruits and vegetables are seriously bad news when trying to lose weight and others are brilliant. Brilliant choices in fruits are: berries, cherries, kiwi, melon, peach, pear, plum. Brilliant choices in vegetables are: asparagus, beans (green), broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, greens, lettuce, mushroom, peppers, spinach, and tomato. Gelatines make great deserts, practically zero across the board and you can top the gelatine off with sqirty whip cream from an aerosol can, again, practically zero across the board. Gelatines are great for healthy nails. We eat mostly greens, share a medium tomato and avoid foods like potatoes and various types of squash when we are trying to lose or adjust our weight. Common sense prevails. Protein burns fat. Don’t be afraid to eat plenty of it for the next 2 months, we do really well by it. Ignore the scaremongers who tell you one week – don’t drink alcohol and then the following week tell you it is good for your heart, or don’t consume too much coffee or tea one week and then the following week tell you it’s good for you, or don’t eat chocolate one week and then the following week say, it’s ok because cocoa is healthy. Or my favourite, don’t touch pasta with a ten foot pole because it can make you fat, and then say it is ok. I read once that the famous actress Sophia Loren has a generous bowl of pasta at least once a day and as far as I can tell by her latest photos, you wouldn’t kick her out of bed for eating crackers! Of course, she cheats by exercising. So, again, everything in moderation. Moderation is the key as well as smaller portions than you are used to and always leave something on your plate, even when dining out.
8
When my husband and I dine out, our plates are half empty or half full, depending on how you want to look at it, and always the waiter asks, “is there something wrong with the food” and with a few exceptions, i.e., yes, the steak was tough and dry, etc., we say, no, we eat very little and the portions are twice as much as we can eat. The waiter usually replies, “we serve this amount of food because it is expected”. Bah humbug!! The truth is, the steak or chicken or fish is minimal and the potatoes, peas and whatever, are falling off the side of the plate when it is presented in front of us, especially chips (French fries, American fries), whatever you want to call them these days. Usually the fries take up half of the platter. Ridiculous! I have very seldom seen a fat waiter; they eat in the kitchen and don’t pile their plates with fatty potatoes or peas and beans. Anyway, I hope you will find this book helpful and fun to use. , the object of the exercise is to drop blubber and feel good about it. , the object of the exercise is to eat healthily and have fun. , the object of the exercise is to get into that dress or suit you haven’t been able to wear for the past 3 to 6 months. the object of the exercise is to feel good about yourself and your new body. the object of the exercise is to be proud of your self-control – you win, blubber loses! Breakfast is the most important meal of the day and is easily worn off by lunch time, so you can splurge a bit for breakfast. The better the breakfast, the better stamina until lunch. There is an old saying, “breakfast like a king”, “lunch like a prince”, and “dinner like a pauper”. I have also included 2 daily Diet Records, one large individual sheet and one for up to a family of 4, to help keep track of food and drink intake. This can be photocopied so you have one each day for your drink and food intake. I normally make 31 copies at a go, therefore giving me one month. Since my husband and I drink and eat alike, one sheet a day will suffice. I also find these copies handy to refer back to when I want to repeat one meal or a similar day’s food intake, saving me the time of having to look items up again.
:
Drink water: 8 glasses a day. Do your best. You bath the outside of your body – the inside of your body requires the same sanitation in order for any diet or health regime to work. It is also extremely necessary for elimination. Enough said. Fruit and fruit juices – drink 2 hours after meal
Don’t forget to get some exercise, one half hour a day of something. Get a dog, two is even better. They will keep you going on a daily basis with a 20 – 30 minute walk in nice weather. If you don’t have a 2 or 3 story home, buy a stair master type thing and use it daily for 15 – 20 minutes, stretch on the floor for 10 – 15 minutes, do some type of aerobics for 15 – 20 minutes a day. Go for a short run, weather permitting for 15 – 20 minutes a day.
9
The important thing is to do something each day to get the blood pumping and get the old limbs limbering. All of this will not only help you lose weight, it is also good for the soul. Love, Gina (Otherwise known by my family as Mamma Mia!) As they said in Star Wars, may the force be with you. Happy hunting and happy eating! Any questions? email me at [email protected]
10
Measurements ½ Oz. = 1 Tsp. or 14 Grams 1 Oz. = 2 Tsps. or 28 Grams 3 ½ Ozs. = 98 Grams ( ½ Cup) 8 Ozs. = 16 Tsps. = 224 Grams (1 Cup) 16 Ozs. = 448 Grams or 1 Pound ) (2 Cups) 36 Ozs. = 1 Kilogram (2.2 Pounds) (1,000 Grams) (4 ½ Cups)
9 Calories = 1 Gram 252 Calories = 1 Oz. 4,032 Calories = 1 Pound
Note: In the past, having to grab 2 or 3 different measuring spoons or measuring cups to get the measurements bang on simply drove me quite nutty, so I decided to use a regular teaspoon, tablespoon, tea cup (not coffee cup) or small wine glass for measuring food and drink items. This saves gobs of time and the slight knats hair of accuracy is not crucial. You know if you cheat and one or two drops of liquid or a bite of more food is not going to throw your bathroom scale into a hissy fit.
11
DIET 40 Grams Protein daily 1,200 – 1,500 Calories daily 20 Grams Fat daily 20 Grams Carbohydrates daily
When desired weight loss achieved – increase Carbohydrates to 40 grams daily to stabilize weight. Then raise Carbohydrate intake slowly/daily. If weight is gained – decrease again slowly until desired weight is achieved and balanced.
Proteins : Highest healthy sources Cottage cheese, Crustaceans, Fish, Lamb, Lentils, Meat, Milk, Mollusks (Clams), Pork, Poultry, Tofu, Yogurt (low-fat)
Calories: Lowest healthy sources Bread, Cereals, Cheese, Crustaceans, Eggs, Fish, Fruits, Juice, Meat, Mollusks, Peanut Butter, Popcorn, Pork, Poultry, Soup, Tofu, Vegetables, Yogurt (low-fat)
Fats: Lowest healthy sources Bread, Cereal, Crustaceans, Fish, Fruits, Juice, Pasta, Popcorn, Poultry, Rice, Soup, Vegetables, Wine, Yogurt (low-fat)
Carbohydrates: Lowest healthy sources Asparagus, Apricot, Avocado, Beets, Broccoli, Butter, Cabbage, Cauliflower, Celery, Cheese, Cream, Crustaceans, Eggs, Fish, Greens, Lamb, Lettuce, Margarine, Meat, Mollusks, Mushrooms, Oils, Olives, Peanut butter, Pine nuts, Pork, Poultry, Seaweed, Seeds, Spinach (raw), Sprouts, Tofu, Tomato (cherry), Wine
12
ITEM
AMT.
PRO CAL FAT CAR
ALCOHOL - BEER - ALCOHOL FREE ALCOHOL - BEER ALCOHOL - LIQUOR ALCOHOL - WINE ALCOHOL - LIQUEUR
1 BOTTLE 1 BOTTLE 1.5 OZ. 3.5 OZ. 1.5 OZ.
1.6 0.0 0.1 0.1
50 153 97 88 175
0.5 0.0 0.0 0.0 0.2
8 13 0 3 0.2
BREAD - BISCUIT BREAD - BUN - HAMBURGER OR HOTDOG BREAD - CORN BREAD - CROISSANT BREAD - CRUMBS BREAD - ENGLISH MUFFIN BREAD - FRENCH TOAST BREAD - ITALIAN BREAD - MUFFIN (BLUEBERRY-OAT-CORN) BREAD - PITA (4 IN.) BREAD - PUMPERNICKEL BREAD - ROLLS BREAD - TACO SHELL BREAD - TORTILLA - CORN (26 GR.) BREAD - TORTILLA - FLOUR (26 GR.) BREAD - WHEAT SL. BREAD - WHITE SL.
1 1 1 PIECE 1 1 OZ. 1 1 1 1 1 1 1 1 1 1 1 1
4.2 4.0 4.3 5.0 1.0 5.4 5.0 1.8 3.7 2.6 2.8 2.4 1.0 1.5 2.6 2.3 2.0
212 10.0 120 1.8 188 6.0 230 12.0 29 0.5 140 1.0 150 7.0 54 0.7 162 6.0 77 0.4 80 1.0 84 2.0 1 62.0 57 0.7 100 2.5 65 1.0 67 0.8
27 21 29 26 5 27 16 10 23 16 15 14 3 12 17 12 13
BUTTER - PEANUT BUTTER - REAL BUTTER - REAL
1 TBSP. 1 TSP. 1 TBSP.
4.0 0.1 0.1
94 8.0 35 4.0 102 12.0
3 0 0
CAKE - CHOC. WITH FROSTING CAKE - DONUT - GLAZED CAKE - DONUT - PLAIN CAKE - ÉCLAIR CAKE - FRUITCAKE CAKE - PINEAPPLE UP-SIDE DOWN CAKE - POUND
1 OF 12 1 1 1 1 PIECE 1 PIECE 1 PIECE
2.6 3.8 2.4 6.4 1.3 4.0 1.5
235 242 198 262 140 367 109
11.0 14.0 11.0 16.0 4.0 14.0 5.6
35 27 23 24 27 58 14
CANDY - CHOCOLATE (MILK) (1.5 OZ.) CANDY - FUDGE (20 GR.) CANDY - KIT KAT CANDY - MARS BAR (2 OZ.) CANDY - M & M (CHOCOLATE) (PEANUT) CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR 1 PIECE 1 BAR 1 BAR 10 10
3.4 0.4 2.7 2.7 2.0 0.3
235 13.0 70 1.8 218 11.0 258 9.8 103 5.0 34 1.5
26 13 27 44 12 5
CEREAL - CORNFLAKES CEREAL - FROSTED FLAKES CEREAL - OATMEAL CEREAL - RICE KRISPIES CEREAL - SPECIAL K
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
2.0 1.3 7.0 2.0 7.0
112 140 88 130 120
0.5 0.2 2.0 0.4 0.5
26 35 25 28 22
CHEESE - CHEDDAR CHEESE - COTTAGE CHEESE - CREAM CHEESE - FETA CHEESE - PARMESAN CHEESE - SWISS
1 0Z. 1 CUP 1 TBSP. 1 OZ. 1 TBSP. 1 OZ.
7.0 26.0 1.0 4.0 2.0 7.6
114 216 51 75 22 108
9.4 9.5 5.0 6.0 1.4 8.0
0 6 0 1 0 2
COCOA POWDER (UNSWEETENED) COFFEE COLAS (250 ML.) ( OZ.)
1 TBSP. 6 OZ. 1 BOTTLE
1.0 0.2 0.0
12 2 105
0.7 0.1 0.0
3 0 27
COOKIE - BROWNIE (56 GR.) COOKIE - BUTTER (5 GR.) COOKIE - CHOCOLATE CHIP (10 GR.) COOKIE - OATMEAL RAISIN (15 GR.) COOKIE - PEANUT BUTTER (15 GR.) COOKIE - SHORTBREAD (8 GR.) COOKIE - SUGAR (15 GR.)
1 1 1 1 1 1 1
2.7 0.3 0.6 1.0 1.5 0.5 0.8
227 23 50 65 72 40 72
9.0 1.0 2.5 2.5 3.5 2.0 3.0
36 4 6 10 9 5 10
CORN MEAL (POLENTA) (GRITS) COUSCOUS (COOKED WITH WATER)
1/2 CUP 1/2 CUP
6.0 3.0
250 90
1.5 0.1
53 18
CRACKER - CHEESE CRACKERS - MATZO CRACKERS - MELBA CRACKERS - RYE CRACKERS - SALTINE CRACKERS - WHEAT
10 1 4 4 4 4
1.0 2.8 2.4 4.0 1.0 0.7
50 112 78 150 51 38
2.5 0.4 0.6 0.5 1.4 1.7
6 24 15 40 9 5
13
ITEM
AMT.
PRO CAL FAT CAR
CREAM - WHIPPING CREAM - SOUR
1 TBSP. 1 TBSP.
0.3 0.4
52 26
6.0 2.5
0 1
EGG - WHITE EGG - WHOLE
1 1
3.6 6.3
17 92
0.1 7.0
0 0
FISH - CLAMS FISH - COD FISH - CRAB FISH - HALIBUT FISH - LOBSTER FISH - MUSSELS FISH - OYSTER FISH - PERCH FISH - SALMON FISH - SALMON - SMOKED FISH - SARDINES - OIL FISH - SCALLOPS FISH - SHRIMP FISH - SOLE FISH - SWORDFISH FISH - TROUT FISH - TUNA (OIL) FISH - TUNA (WATER)
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ.
22.0 19.0 16.0 23.0 17.0 17.0 6.0 20.0 23.0 15.0 21.0 22.0 17.0 21.0 22.0 21.0 25.0 22.0
126 1.6 90 0.7 82 1.3 120 2.5 83 0.5 200 10.0 60 2.0 103 2.0 184 9.0 100 3.7 180 10.0 126 1.6 85 1.0 99 1.3 132 4.4 144 6.0 170 7.0 99 0.7
4 0 0 0 1 10 3 0 0 0 0 4 0 0 0 0 0 0
FLOUR (WHITE) FLOUR (WHOLE-GRAIN)
1 CUP 1 CUP
13.0 16.5
455 407
1.2 2.2
95 87
FRUIT - APPLE FRUIT - APRICOT FRUIT - APRICOT (DRIED) FRUIT - BANANA FRUIT - BLACKBERRIES FRUIT - BLUEBERRIES FRUIT - CHERRY FRUIT-COCONUT-DRIED-(UNSWEETENED) FRUIT - COCKTAIL (CANNED - W/SYRUP) FRUIT - FIG (FRESH) FRUIT - GRAPEFRUIT FRUIT - GRAPES FRUIT - KIWI FRUIT - LEMON FRUIT - LIME FRUIT - MANGO FRUIT - MELON FRUIT - NECTARINE FRUIT - ORANGE FRUIT - PAPAYA FRUIT - PEACH FRUIT - PEACH (CANNED - W/ SYRUP) FRUIT - PEAR FRUIT - PINEAPPLE (FRESH) FRUIT - PINEAPPLE (CANNED - W/SYRUP) FRUIT - PLUM FRUIT - PLUM (CANNED - W/SYRUP) FRUIT - PRUNE (COOKED) FRUIT - PRUNE (DRIED) FRUIT - RAISINS FRUIT - RASPBERRIES FRUIT - RHUBARB (WITH SUGAR) FRUIT - STRAWBERRIES FRUIT - TANGERINE FRUIT - TANGERINE (CANNED - W/SYRUP) FRUIT - WATERMELON
1 1 10 HALVES 1 1 CUP 1 CUP 10 1 CUP 1 CUP 1 1/2 PIECE 1 CUP 1 1 1 TBSP. 1 1 CUP 1 1 1 1 1 CUP 1 1 CUP 1 CUP 1 1 CUP 1 CUP 5 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 CUP
0.4 0.5 1.2 1.3 2.0 1.0 0.7 2.7 1.0 0.6 1.0 1.2 0.9 0.6 0.0 1.0 1.3 1.4 1.2 1.8 0.9 1.2 0.6 0.8 0.9 0.5 0.9 2.4 0.9 4.5 1.5 0.9 1.1 0.7 1.1 0.9
72 0.2 17 0.2 84 0.2 105 0.4 62 0.7 83 0.5 43 0.2 466 33.0 181 0.2 47 0.2 52 0.2 110 0.3 46 0.4 17 0.2 3 0.1 135 0.6 54 0.3 60 0.4 62 0.2 120 0.4 38 0.3 194 0.3 51 0.3 74 0.2 198 0.3 30 0.2 230 0.3 265 0.4 101 0.2 434 0.7 64 0.8 278 0.1 53 0.5 45 0.3 154 0.3 46 0.2
19 4 23 27 14 21 11 44 47 12 13 29 11 5 1 35 13 14 15 30 9 52 13 20 51 8 60 70 27 15 15 75 13 11 41 12
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE ICE CREAM - SHERBET - ORANGE ICE CREAM - VANILLA
1/2 CUP 1/2 CUP 1/2 CUP
2.5 0.8 2.3
143 107 132
7.3 1.5 7.3
19 23 16
JAM JELLY
1 TBSP. 1 TBSP.
O.1 0.0
56 51
0.0 0.0
14 13
14
ITEM
AMT.
JUICE - APPLE JUICE JUICE - CARROT JUICE - GRAPEFRUIT JUICE - ORANGE JUICE - TOMATO
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
MEAT - BEEF - CORN BEEF MEAT - BEEF - GROUND MEAT - BEEF - ROUND MEAT - BEEF - SIRLOIN MEAT - LAMB MEAT - PORK - BACON MEAT - PORK - BOLOGNA MEAT - PORK - CHOP MEAT - PORK - HAM - BOILED MEAT - PORK - ROAST MEAT - PORK - SALAMI (DRY) MEAT - PORK - SAUSAGE MEAT - PORK - SPARERIBS MEAT - PORK - TENDERLOIN
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 SL. 2 SLICE 3 OZ. 3 OZ. 3 OZ. 2 SL. 2 3 OZ. 3 OZ.
MILK - LOW FAT MILK - WHOLE
PRO CAL FAT CAR 0.2 2.2 1.2 1.5 1.9
117 94 96 105 41
0.3 0.4 0.3 0.4 0.1
29 22 23 25 10
23.0 22.0 24.0 23.0 24.0 7.0 8.6 24.0 17.8 24.0 4.6 5.0 24.7 25.6
213 236 177 207 162 103 175 204 142 280 77 88 337 172
13.0 16.0 8.2 12.0 20.0 8.0 14.0 11.0 7.0 20.0 6.0 7.4 26.0 6.9
0 0 0 0 0 0 3 0 0 0 1 0 0 0
1 CUP 1 CUP
8.2 7.9
102 146
2.4 7.9
12 11
NUT - CASHEW (18 NUTS) NUT - CHESTNUT (ROASTED) NUT - MACADAMIA - PECANS (10 NUTS) NUT - PEANUTS (28 NUTS) NUT - PISTACHIO (47 NUTS) NUT- WALNUT (14 HALVES)
1 OZ. 1 CUP 1 OZ. 1 OZ. 1 OZ. 1 OZ.
4.3 4.5 2.2 6.7 6.0 4.3
163 350 203 166 161 185
13.0 3.2 21.6 14.0 13.0 18.5
9 76 4 6 8 4
OIL (ALL TYPES) OLIVES - RIPE)
1 TBSP. 5 LG.
0.0 0.2
120 13.6 25 2.4
0 1
PANCAKE (36 GR.) PANCAKE - WAFFLE (75 GR.)
1 SM. 1 LG.
2.0 6.0
74 1.0 218 11.0
14 25
PASTA - MACARONI W CHEESE PASTA - NOODLES PASTA - SPAGHETTI, ET. AL.
1 CUP 1 CUP 1 CUP
8.5 7.3 8.0
207 221 220
6.2 3.3 1.3
29 40 43
PICKLES - DILL
1 LG.
0.4
12
0.1
3
PIE - APPLE PIE PIE - CHERRY PIE - CHOCOLATE CREAM PIE - LEMON MERINGUE PIE - PUMPKIN
1 OF 8 1 OF 8 1 OF 8 1 OF 8 1 OF 8
3.7 5.0 3.0 4.8 7.0
411 486 344 362 316
19.4 22.0 22.0 16.0 14.4
58 69 38 50 41
PIZZA
1 SLICE
7.0
169
8.0
18
POULTRY - CHICKEN BREAST (W/O SKIN) POULTRY - CHICKEN LEG (W/SKIN) POULTRY - CHICKEN LIVER POULTRY - CHICKEN POT PIE POULTRY - CHICKEN THIGH (W/O SKIN) POULTRY - DUCK POULTRY - TURKEY
1/2 1 1 1 SERVING 1 1/2 DUCK 3 OZ.
142 3.0 76 2.5 33 1.3 484 29.0 109 5.7 444 25.0 157 6.1
0 0 0 43 0 0 0
PUDDING - CHOCOLATE - VANILLA PUDDING - RICE / TAPIOCA
1/2 CUP 1/2 CUP
4.7 2.3
155 185
2.8 8.0
28 25
RICE - BROWN (COOKED) RICE - WHITE (COOKED)
1 CUP 1 CUP
5.0 4.3
216 205
1.8 0.4
45 45
SAUCE - APPLE (SWEETENED) SAUCE - APPLE (UNSWEETENED) SAUCE - CATSUP - BARBECUE SAUCE - CRANBERRY SAUCE - GRAVY (CANNED) SAUCE - HUMMUS SAUCE - MAYONNAISE SAUCE - MUSTARD - YELLOW SAUCE - PASTA (MARINARA) SAUCE - SALSA (MEXICAN) SAUCE - SOY SAUCE - TERIYAKI
1 CUP 1 CUP 1 TBSP. 1 TBSP. 1/4 CUP 1 TBSP. 1 TBSP. 1 TSP. 1 CUP 1 TBSP. 1 TBSP. 1 TBSP.
0.5 0.4 0.3 0.0 2.0 1.0 0.2 0.2 4.9 0.3 1.0 1.1
194 0.5 105 0.1 15 0.1 22 0.0 32 2.0 23 1.4 99 11.0 3 0.2 185 6.0 4 0.0 8 0.0 15 0.0
51 28 4 5 3 2 1 0 28 1 1 3
27.0 12.5 4.8 13.0 13.5 52.0 24.0
15
ITEM
AMT.
PRO CAL FAT CAR
SOUP - CHICKEN W/ NOODLES SOUP - CLAM CHOWDER (MANHATTAN) SOUP - CLAM CHOWDER (NEW ENGLAND) SOUP - CREAM OF CHICKEN SOUP - CREAM OF MUSHROOM (W/MILK) SOUP - MINESTRONE SOUP - ONION SOUP - PEA SOUP - TOMATO (W/ MILK) SOUP - TOMATO (W/ WATER) SOUP - VEGETABLE
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
4.0 2.2 9.5 3.4 6.0 4.3 1.1 8.6 6.1 2.0 2.0
SUGAR (BROWN) SUGAR (WHITE) SYRUP
1 TSP. 1 TSP. 1 TBSP.
0.0 0.0 0.0
12 16 57
0.0 0.0 0.0
3 4 15
TOFU
1/4 BLOCK
7.0
57
3.4
1
VEGETABLE - ARTICHOKE (WHOLE) VEGETABLE - ASPARAGUS VEGETABLE - AVOCADO VEGETABLE - BEANS / BUTTER VEGETABLE - BEANS / GREEN VEGETABLE - BEANS - KIDNEY VEGETABLE - BEANS / PINTO VEGETABLE - BEANS/PORK/TOM. SAUCE VEGETABLE - BEET VEGETABLE - BROCCOLI VEGETABLE - BRUSSELS SPROUTS VEGETABLE - CABBAGE VEGETABLE - CARROT VEGETABLE - CAULIFLOWER VEGETABLE - CELERY VEGETABLE - CORN (CANNED) VEGETABLE - CORN - COB VEGETABLE - CUCUMBER VEGETABLE - EGGPLANT VEGETABLE - GARLIC VEGETABLE - GREENS VEGETABLE - LEEK VEGETABLE - LENTILS VEGETABLE - LETTUCE VEGETABLE - MUSHROOM (NORMAL) VEGETABLE - MUSHROOM (SHIITAKE) VEGETABLE - MUSHROOM (CANNED) VEGETABLE - ONION VEGETABLE - ONION (SPRING) VEGETABLE - PARSLEY VEGETABLE - PEAS VEGETABLE - PEAS (CANNED) VEGETABLE - PEAS (FROZEN) VEGETABLE - PEPPER VEGETABLE - POTATO (BAKED) VEGETABLE - POTATO (BOILED) VEGETABLE - POTATO (FRIES) VEGETABLE - POTATO (SWEET - BAKED) VEGETABLE - RADISH VEGETABLE - SAUERKRAUT VEGETABLE - SPINACH VEGETABLE - SPINACH (BOILED) VEGETABLE - SQUASH (SUMMER) VEGETABLE - SQUASH (BUTTERNUT) VEGETABLE - TOMATO VEGETABLE - TOMATO (CHERRY) VEGETABLE - TOMATO (CANNED) VEGETABLE - TOMATO (SUN-DRIED IN OIL) VEGETABLE - WATER CHESTNUT
1 4 1 OZ. 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 PIECE 1 CUP 1 EAR 1 CUP 1 CUP 1 PIECE 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 10 SPRIGS 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 10 1 1 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 1 CUP 1 1 CUP
4.2 1.4 0.6 19.0 2.4 15.4 15.4 13.4 2.9 3.7 4.0 1.5 0.7 2.3 0.3 5.0 2.6 0.7 0.8 0.2 3.0 0.8 18.0 0.7 2.0 2.3 3.0 1.0 1.8 0.3 16.0 7.5 5.6 1.3 5.0 2.7 1.3 2.9 0.0 2.0 0.9 5.0 1.6 3.0 1.1 0.2 3.2 0.2 1.2
60 0.2 13 0.1 45 4.4 307 0.8 44 0.4 225 0.9 245 1.1 283 3.6 75 0.3 55 0.6 56 0.8 33 0.7 30 0.2 29 0.6 6 0.1 166 1.0 83 1.0 16 0.1 35 0.2 4 0.0 21 0.3 32 0.2 230 0.8 10 0.2 15 0.2 81 0.3 39 0.5 46 0.1 32 0.2 4 0.1 231 0.8 117 0.6 83 0.6 30 0.3 188 0.3 134 0.2 71 2.6 131 22.0 1 0.0 45 0.3 7 0.1 41 0.5 36 0.6 94 0.2 22 0.3 3 0.0 78 0.6 6 0.4 70 0.1
13 3 3 58 10 40 45 53 17 11 11 7 7 5 1 41 19 4 9 1 3 8 40 2 2 21 8 11 7 1 41 21 14 7 43 31 15 30 0 10 1 7 8 24 5 1 18 1 17
YOGURT (PLAIN) (LOW-FAT) ADD YOUR FAVORITES
8 OZ.
12.0
143
16
75 2.5 78 2.2 164 7.0 117 7.4 203 13.6 82 2.5 27 0.6 165 2.9 161 6.0 85 2.0 72 2.0
3.5
10 12 17 9 15 11 5 27 22 17 12
16
Wall Charts The 2 pages following provide you with 2 alternative ways to print the Designer Diet. 1.
A4 or letter size vertical.
2.
A4 or letter size horizontal.
If the print is too small you can copy the files to a disk, take the disk to your local printer and have either printed to the size that will fit on one of your cupboard doors in the kitchen.
A lot easier than referring to a book.
17
ITEM
AMT.
ITEM
AMT.
ALCOHOL - BEER - ALCOHOL FREE ALCOHOL - BEER ALCOHOL - LIQUOR ALCOHOL - WINE ALCOHOL - LIQUEUR
1 BOTTLE 1 BOTTLE 1.5 OZ. 3.5 OZ. 1.5 OZ.
PRO CAL FAT CAR
1.6 0.0 0.1 0.1
50 153 97 88 175
0.5 0.0 0.0 0.0 0.2
8 13 0 3 0.2
JUICE - APPLE JUICE JUICE - CARROT JUICE - GRAPEFRUIT JUICE - ORANGE JUICE - TOMATO
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
BREAD - BISCUIT BREAD - BUN - HAMBURGER OR HOTDOG BREAD - CORN BREAD - CROISSANT BREAD - CRUMBS BREAD - ENGLISH MUFFIN BREAD - FRENCH TOAST BREAD - ITALIAN BREAD - MUFFIN (BLUEBERRY-OAT-CORN) BREAD - PITA (4 IN.) BREAD - PUMPERNICKEL BREAD - ROLLS BREAD - TACO SHELL BREAD - TORTILLA - CORN (26 GR.) BREAD - TORTILLA - FLOUR (26 GR.) BREAD - WHEAT SL. BREAD - WHITE SL.
1 1 1 PIECE 1 1 OZ. 1 1 1 1 1 1 1 1 1 1 1 1
4.2 4.0 4.3 5.0 1.0 5.4 5.0 1.8 3.7 2.6 2.8 2.4 1.0 1.5 2.6 2.3 2.0
212 10.0 120 1.8 188 6.0 230 12.0 29 0.5 140 1.0 150 7.0 54 0.7 162 6.0 77 0.4 80 1.0 84 2.0 1 62.0 57 0.7 100 2.5 65 1.0 67 0.8
27 21 29 26 5 27 16 10 23 16 15 14 3 12 17 12 13
MEAT - BEEF - CORN BEEF MEAT - BEEF - GROUND MEAT - BEEF - ROUND MEAT - BEEF - SIRLOIN MEAT - LAMB MEAT - PORK - BACON MEAT - PORK - BOLOGNA MEAT - PORK - CHOP MEAT - PORK - HAM - BOILED MEAT - PORK - ROAST MEAT - PORK - SALAMI (DRY) MEAT - PORK - SAUSAGE MEAT - PORK - SPARERIBS MEAT - PORK - TENDERLOIN
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 SL. 2 SLICE 3 OZ. 3 OZ. 3 OZ. 2 SL. 2 3 OZ. 3 OZ.
MILK - LOW FAT MILK - WHOLE
BUTTER - PEANUT BUTTER - REAL BUTTER - REAL
1 TBSP. 1 TSP. 1 TBSP.
4.0 0.1 0.1
94 8.0 35 4.0 102 12.0
3 0 0
CAKE - CHOC. WITH FROSTING CAKE - DONUT - GLAZED CAKE - DONUT - PLAIN CAKE - ÉCLAIR CAKE - FRUITCAKE CAKE - PINEAPPLE UP-SIDE DOWN CAKE - POUND
1 OF 12 1 1 1 1 PIECE 1 PIECE 1 PIECE
2.6 3.8 2.4 6.4 1.3 4.0 1.5
235 242 198 262 140 367 109
11.0 14.0 11.0 16.0 4.0 14.0 5.6
35 27 23 24 27 58 14
CANDY - CHOCOLATE (MILK) (1.5 OZ.) CANDY - FUDGE (20 GR.) CANDY - KIT KAT CANDY - MARS BAR (2 OZ.) CANDY - M & M (CHOCOLATE) (PEANUT) CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR 1 PIECE 1 BAR 1 BAR 10 10
3.4 0.4 2.7 2.7 2.0 0.3
235 13.0 70 1.8 218 11.0 258 9.8 103 5.0 34 1.5
26 13 27 44 12 5
CEREAL - CORNFLAKES CEREAL - FROSTED FLAKES CEREAL - OATMEAL CEREAL - RICE KRISPIES CEREAL - SPECIAL K
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
2.0 1.3 7.0 2.0 7.0
112 140 88 130 120
0.5 0.2 2.0 0.4 0.5
26 35 25 28 22
CHEESE - CHEDDAR CHEESE - COTTAGE CHEESE - CREAM CHEESE - FETA CHEESE - PARMESAN CHEESE - SWISS
1 0Z. 1 CUP 1 TBSP. 1 OZ. 1 TBSP. 1 OZ.
7.0 26.0 1.0 4.0 2.0 7.6
114 216 51 75 22 108
9.4 9.5 5.0 6.0 1.4 8.0
0 6 0 1 0 2
COCOA POWDER (UNSWEETENED) COFFEE COLAS (250 ML.) ( OZ.)
1 TBSP. 6 OZ. 1 BOTTLE
1.0 0.2 0.0
12 2 105
0.7 0.1 0.0
3 0 27
COOKIE - BROWNIE (56 GR.) COOKIE - BUTTER (5 GR.) COOKIE - CHOCOLATE CHIP (10 GR.) COOKIE - OATMEAL RAISIN (15 GR.) COOKIE - PEANUT BUTTER (15 GR.) COOKIE - SHORTBREAD (8 GR.) COOKIE - SUGAR (15 GR.)
1 1 1 1 1 1 1
2.7 0.3 0.6 1.0 1.5 0.5 0.8
227 23 50 65 72 40 72
9.0 1.0 2.5 2.5 3.5 2.0 3.0
36 4 6 10 9 5 10
CORN MEAL (POLENTA) (GRITS) COUSCOUS (COOKED WITH WATER)
1/2 CUP 1/2 CUP
6.0 3.0
250 90
1.5 0.1
53 18
CRACKER - CHEESE CRACKERS - MATZO CRACKERS - MELBA CRACKERS - RYE CRACKERS - SALTINE CRACKERS - WHEAT
10 1 4 4 4 4
1.0 2.8 2.4 4.0 1.0 0.7
50 112 78 150 51 38
2.5 0.4 0.6 0.5 1.4 1.7
6 24 15 40 9 5
CREAM - WHIPPING CREAM - SOUR
1 TBSP. 1 TBSP.
0.3 0.4
52 26
6.0 2.5
0 1
EGG - WHITE EGG - WHOLE
1 1
3.6 6.3
17 92
0.1 7.0
0 0
FISH - CLAMS FISH - COD FISH - CRAB FISH - HALIBUT FISH - LOBSTER FISH - MUSSELS FISH - OYSTER FISH - PERCH FISH - SALMON FISH - SALMON - SMOKED FISH - SARDINES - OIL FISH - SCALLOPS FISH - SHRIMP FISH - SOLE FISH - SWORDFISH FISH - TROUT FISH - TUNA (OIL) FISH - TUNA (WATER)
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ.
22.0 19.0 16.0 23.0 17.0 17.0 6.0 20.0 23.0 15.0 21.0 22.0 17.0 21.0 22.0 21.0 25.0 22.0
126 1.6 90 0.7 82 1.3 120 2.5 83 0.5 200 10.0 60 2.0 103 2.0 184 9.0 100 3.7 180 10.0 126 1.6 85 1.0 99 1.3 132 4.4 144 6.0 170 7.0 99 0.7
4 0 0 0 1 10 3 0 0 0 0 4 0 0 0 0 0 0
FLOUR (WHITE) FLOUR (WHOLE-GRAIN)
1 CUP 1 CUP
13.0 16.5
455 407
1.2 2.2
95 87
FRUIT - APPLE FRUIT - APRICOT FRUIT - APRICOT (DRIED) FRUIT - BANANA FRUIT - BLACKBERRIES FRUIT - BLUEBERRIES FRUIT - CHERRY FRUIT-COCONUT-DRIED-(UNSWEETENED) FRUIT - COCKTAIL (CANNED - W/SYRUP) FRUIT - FIG (FRESH) FRUIT - GRAPEFRUIT FRUIT - GRAPES FRUIT - KIWI FRUIT - LEMON FRUIT - LIME FRUIT - MANGO FRUIT - MELON FRUIT - NECTARINE FRUIT - ORANGE FRUIT - PAPAYA FRUIT - PEACH FRUIT - PEACH (CANNED - W/ SYRUP) FRUIT - PEAR FRUIT - PINEAPPLE (FRESH) FRUIT - PINEAPPLE (CANNED - W/SYRUP) FRUIT - PLUM FRUIT - PLUM (CANNED - W/SYRUP) FRUIT - PRUNE (COOKED) FRUIT - PRUNE (DRIED) FRUIT - RAISINS FRUIT - RASPBERRIES FRUIT - RHUBARB (WITH SUGAR) FRUIT - STRAWBERRIES FRUIT - TANGERINE FRUIT - TANGERINE (CANNED - W/SYRUP) FRUIT - WATERMELON
1 1 10 HALVES 1 1 CUP 1 CUP 10 1 CUP 1 CUP 1 1/2 PIECE 1 CUP 1 1 1 TBSP. 1 1 CUP 1 1 1 1 1 CUP 1 1 CUP 1 CUP 1 1 CUP 1 CUP 5 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 CUP
72 0.2 17 0.2 84 0.2 105 0.4 62 0.7 83 0.5 43 0.2 466 33.0 181 0.2 47 0.2 52 0.2 110 0.3 46 0.4 17 0.2 3 0.1 135 0.6 54 0.3 60 0.4 62 0.2 120 0.4 38 0.3 194 0.3 51 0.3 74 0.2 198 0.3 30 0.2 230 0.3 265 0.4 101 0.2 434 0.7 64 0.8 278 0.1 53 0.5 45 0.3 154 0.3 46 0.2
19 4 23 27 14 21 11 44 47 12 13 29 11 5 1 35 13 14 15 30 9 52 13 20 51 8 60 70 27 15 15 75 13 11 41 12
0.4 0.5 1.2 1.3 2.0 1.0 0.7 2.7 1.0 0.6 1.0 1.2 0.9 0.6 0.0 1.0 1.3 1.4 1.2 1.8 0.9 1.2 0.6 0.8 0.9 0.5 0.9 2.4 0.9 4.5 1.5 0.9 1.1 0.7 1.1 0.9
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE ICE CREAM - SHERBET - ORANGE ICE CREAM - VANILLA
1/2 CUP 1/2 CUP 1/2 CUP
2.5 0.8 2.3
143 107 132
7.3 1.5 7.3
19 23 16
JAM JELLY
1 TBSP. 1 TBSP.
O.1 0.0
56 51
0.0 0.0
14 13
PRO CAL FAT CAR 0.2 2.2 1.2 1.5 1.9
117 94 96 105 41
0.3 0.4 0.3 0.4 0.1
29 22 23 25 10
23.0 22.0 24.0 23.0 24.0 7.0 8.6 24.0 17.8 24.0 4.6 5.0 24.7 25.6
213 236 177 207 162 103 175 204 142 280 77 88 337 172
13.0 16.0 8.2 12.0 20.0 8.0 14.0 11.0 7.0 20.0 6.0 7.4 26.0 6.9
0 0 0 0 0 0 3 0 0 0 1 0 0 0
1 CUP 1 CUP
8.2 7.9
102 146
2.4 7.9
12 11
NUT - CASHEW (18 NUTS) NUT - CHESTNUT (ROASTED) NUT - MACADAMIA - PECANS (10 NUTS) NUT - PEANUTS (28 NUTS) NUT - PISTACHIO (47 NUTS) NUT- WALNUT (14 HALVES)
1 OZ. 1 CUP 1 OZ. 1 OZ. 1 OZ. 1 OZ.
4.3 4.5 2.2 6.7 6.0 4.3
163 350 203 166 161 185
13.0 3.2 21.6 14.0 13.0 18.5
9 76 4 6 8 4
OIL (ALL TYPES) OLIVES - RIPE)
1 TBSP. 5 LG.
0.0 0.2
120 13.6 25 2.4
0 1
PANCAKE (36 GR.) PANCAKE - WAFFLE (75 GR.)
1 SM. 1 LG.
2.0 6.0
74 1.0 218 11.0
14 25
PASTA - MACARONI W CHEESE PASTA - NOODLES PASTA - SPAGHETTI, ET. AL.
1 CUP 1 CUP 1 CUP
8.5 7.3 8.0
207 221 220
29 40 43
6.2 3.3 1.3
PICKLES - DILL
1 LG.
0.4
12
0.1
3
PIE - APPLE PIE PIE - CHERRY PIE - CHOCOLATE CREAM PIE - LEMON MERINGUE PIE - PUMPKIN
1 OF 8 1 OF 8 1 OF 8 1 OF 8 1 OF 8
3.7 5.0 3.0 4.8 7.0
411 486 344 362 316
19.4 22.0 22.0 16.0 14.4
58 69 38 50 41
PIZZA
1 SLICE
7.0
169
POULTRY - CHICKEN BREAST (W/O SKIN) POULTRY - CHICKEN LEG (W/SKIN) POULTRY - CHICKEN LIVER POULTRY - CHICKEN POT PIE POULTRY - CHICKEN THIGH (W/O SKIN) POULTRY - DUCK POULTRY - TURKEY
1/2 1 1 1 SERVING 1 1/2 DUCK 3 OZ.
PUDDING - CHOCOLATE - VANILLA PUDDING - RICE / TAPIOCA
1/2 CUP 1/2 CUP
RICE - BROWN (COOKED) RICE - WHITE (COOKED)
8.0
18
142 3.0 76 2.5 33 1.3 484 29.0 109 5.7 444 25.0 157 6.1
0 0 0 43 0 0 0
4.7 2.3
155 185
2.8 8.0
28 25
1 CUP 1 CUP
5.0 4.3
216 205
1.8 0.4
45 45
SAUCE - APPLE (SWEETENED) SAUCE - APPLE (UNSWEETENED) SAUCE - CATSUP - BARBECUE SAUCE - CRANBERRY SAUCE - GRAVY (CANNED) SAUCE - HUMMUS SAUCE - MAYONNAISE SAUCE - MUSTARD - YELLOW SAUCE - PASTA (MARINARA) SAUCE - SALSA (MEXICAN) SAUCE - SOY SAUCE - TERIYAKI
1 CUP 1 CUP 1 TBSP. 1 TBSP. 1/4 CUP 1 TBSP. 1 TBSP. 1 TSP. 1 CUP 1 TBSP. 1 TBSP. 1 TBSP.
0.5 0.4 0.3 0.0 2.0 1.0 0.2 0.2 4.9 0.3 1.0 1.1
194 0.5 105 0.1 15 0.1 22 0.0 32 2.0 23 1.4 99 11.0 3 0.2 185 6.0 4 0.0 8 0.0 15 0.0
51 28 4 5 3 2 1 0 28 1 1 3
SOUP - CHICKEN W/ NOODLES SOUP - CLAM CHOWDER (MANHATTAN) SOUP - CLAM CHOWDER (NEW ENGLAND) SOUP - CREAM OF CHICKEN SOUP - CREAM OF MUSHROOM (W/MILK) SOUP - MINESTRONE SOUP - ONION SOUP - PEA SOUP - TOMATO (W/ MILK) SOUP - TOMATO (W/ WATER) SOUP - VEGETABLE
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
4.0 2.2 9.5 3.4 6.0 4.3 1.1 8.6 6.1 2.0 2.0
75 2.5 78 2.2 164 7.0 117 7.4 203 13.6 82 2.5 27 0.6 165 2.9 161 6.0 85 2.0 72 2.0
10 12 17 9 15 11 5 27 22 17 12
SUGAR (BROWN) SUGAR (WHITE) SYRUP
1 TSP. 1 TSP. 1 TBSP.
0.0 0.0 0.0
12 16 57
0.0 0.0 0.0
TOFU
1/4 BLOCK
7.0
57
3.4
1
VEGETABLE - ARTICHOKE (WHOLE) VEGETABLE - ASPARAGUS VEGETABLE - AVOCADO VEGETABLE - BEANS / BUTTER VEGETABLE - BEANS / GREEN VEGETABLE - BEANS - KIDNEY VEGETABLE - BEANS / PINTO VEGETABLE - BEANS/PORK/TOM. SAUCE VEGETABLE - BEET VEGETABLE - BROCCOLI VEGETABLE - BRUSSELS SPROUTS VEGETABLE - CABBAGE VEGETABLE - CARROT VEGETABLE - CAULIFLOWER VEGETABLE - CELERY VEGETABLE - CORN (CANNED) VEGETABLE - CORN - COB VEGETABLE - CUCUMBER VEGETABLE - EGGPLANT VEGETABLE - GARLIC VEGETABLE - GREENS VEGETABLE - LEEK VEGETABLE - LENTILS VEGETABLE - LETTUCE VEGETABLE - MUSHROOM (NORMAL) VEGETABLE - MUSHROOM (SHIITAKE) VEGETABLE - MUSHROOM (CANNED) VEGETABLE - ONION VEGETABLE - ONION (SPRING) VEGETABLE - PARSLEY VEGETABLE - PEAS VEGETABLE - PEAS (CANNED) VEGETABLE - PEAS (FROZEN) VEGETABLE - PEPPER VEGETABLE - POTATO (BAKED) VEGETABLE - POTATO (BOILED) VEGETABLE - POTATO (FRIES) VEGETABLE - POTATO (SWEET - BAKED) VEGETABLE - RADISH VEGETABLE - SAUERKRAUT VEGETABLE - SPINACH VEGETABLE - SPINACH (BOILED) VEGETABLE - SQUASH (SUMMER) VEGETABLE - SQUASH (BUTTERNUT) VEGETABLE - TOMATO VEGETABLE - TOMATO (CHERRY) VEGETABLE - TOMATO (CANNED) VEGETABLE - TOMATO (SUN-DRIED IN OIL) VEGETABLE - WATER CHESTNUT
1 4 1 OZ. 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 PIECE 1 CUP 1 EAR 1 CUP 1 CUP 1 PIECE 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 10 SPRIGS 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 10 1 1 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 1 CUP 1 1 CUP
4.2 1.4 0.6 19.0 2.4 15.4 15.4 13.4 2.9 3.7 4.0 1.5 0.7 2.3 0.3 5.0 2.6 0.7 0.8 0.2 3.0 0.8 18.0 0.7 2.0 2.3 3.0 1.0 1.8 0.3 16.0 7.5 5.6 1.3 5.0 2.7 1.3 2.9 0.0 2.0 0.9 5.0 1.6 3.0 1.1 0.2 3.2 0.2 1.2
60 0.2 13 0.1 45 4.4 307 0.8 44 0.4 225 0.9 245 1.1 283 3.6 75 0.3 55 0.6 56 0.8 33 0.7 30 0.2 29 0.6 6 0.1 166 1.0 83 1.0 16 0.1 35 0.2 4 0.0 21 0.3 32 0.2 230 0.8 10 0.2 15 0.2 81 0.3 39 0.5 46 0.1 32 0.2 4 0.1 231 0.8 117 0.6 83 0.6 30 0.3 188 0.3 134 0.2 71 2.6 131 22.0 1 0.0 45 0.3 7 0.1 41 0.5 36 0.6 94 0.2 22 0.3 3 0.0 78 0.6 6 0.4 70 0.1
13 3 3 58 10 40 45 53 17 11 11 7 7 5 1 41 19 4 9 1 3 8 40 2 2 21 8 11 7 1 41 21 14 7 43 31 15 30 0 10 1 7 8 24 5 1 18 1 17
YOGURT (PLAIN) (LOW-FAT) ADD YOUR FAVORITES
8 OZ.
12.0
143
16
27.0 12.5 4.8 13.0 13.5 52.0 24.0
3.5
3 4 15
18
ITEM
AMT.
ALCOHOL - BEER - ALCOHOL FREE ALCOHOL - BEER ALCOHOL - LIQUOR ALCOHOL - WINE ALCOHOL - LIQUEUR
1 BOTTLE 1 BOTTLE 1.5 OZ. 3.5 OZ. 1.5 OZ.
BREAD - BISCUIT BREAD - BUN - HAMBURGER OR HOTDOG BREAD - CORN BREAD - CROISSANT BREAD - CRUMBS BREAD - ENGLISH MUFFIN BREAD - FRENCH TOAST BREAD - ITALIAN BREAD - MUFFIN (BLUEBERRY-OAT-CORN) BREAD - PITA (4 IN.) BREAD - PUMPERNICKEL BREAD - ROLLS BREAD - TACO SHELL BREAD - TORTILLA - CORN (26 GR.) BREAD - TORTILLA - FLOUR (26 GR.) BREAD - WHEAT SL. BREAD - WHITE SL.
PRO CAL FAT CAR
1.6 0.0 0.1 0.1
50 153 97 88 175
0.5 0.0 0.0 0.0 0.2
8 13 0 3 0.2
1 1 1 PIECE 1 1 OZ. 1 1 1 1 1 1 1 1 1 1 1 1
4.2 4.0 4.3 5.0 1.0 5.4 5.0 1.8 3.7 2.6 2.8 2.4 1.0 1.5 2.6 2.3 2.0
212 10.0 120 1.8 188 6.0 230 12.0 29 0.5 140 1.0 150 7.0 54 0.7 162 6.0 77 0.4 80 1.0 84 2.0 1 62.0 57 0.7 100 2.5 65 1.0 67 0.8
27 21 29 26 5 27 16 10 23 16 15 14 3 12 17 12 13
BUTTER - PEANUT BUTTER - REAL BUTTER - REAL
1 TBSP. 1 TSP. 1 TBSP.
4.0 94 8.0 0.1 35 4.0 0.1 102 12.0
3 0 0
CAKE - CHOC. WITH FROSTING CAKE - DONUT - GLAZED CAKE - DONUT - PLAIN CAKE - ÉCLAIR CAKE - FRUITCAKE CAKE - PINEAPPLE UP-SIDE DOWN CAKE - POUND
1 OF 12 1 1 1 1 PIECE 1 PIECE 1 PIECE
2.6 3.8 2.4 6.4 1.3 4.0 1.5
235 242 198 262 140 367 109
11.0 14.0 11.0 16.0 4.0 14.0 5.6
35 27 23 24 27 58 14
CANDY - CHOCOLATE (MILK) (1.5 OZ.) CANDY - FUDGE (20 GR.) CANDY - KIT KAT CANDY - MARS BAR (2 OZ.) CANDY - M & M (CHOCOLATE) (PEANUT) CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR 1 PIECE 1 BAR 1 BAR 10 10
3.4 0.4 2.7 2.7 2.0 0.3
235 13.0 70 1.8 218 11.0 258 9.8 103 5.0 34 1.5
26 13 27 44 12 5
CEREAL - CORNFLAKES CEREAL - FROSTED FLAKES CEREAL - OATMEAL CEREAL - RICE KRISPIES CEREAL - SPECIAL K
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
2.0 1.3 7.0 2.0 7.0
112 140 88 130 120
0.5 0.2 2.0 0.4 0.5
26 35 25 28 22
CHEESE - CHEDDAR CHEESE - COTTAGE CHEESE - CREAM CHEESE - FETA CHEESE - PARMESAN CHEESE - SWISS
1 0Z. 1 CUP 1 TBSP. 1 OZ. 1 TBSP. 1 OZ.
7.0 114 26.0 216 1.0 51 4.0 75 2.0 22 7.6 108
9.4 9.5 5.0 6.0 1.4 8.0
0 6 0 1 0 2
COCOA POWDER (UNSWEETENED) COFFEE COLAS (250 ML.) ( OZ.)
1 TBSP. 6 OZ. 1 BOTTLE
1.0 12 0.2 2 0.0 105
0.7 0.1 0.0
3 0 27
COOKIE - BROWNIE (56 GR.) COOKIE - BUTTER (5 GR.) COOKIE - CHOCOLATE CHIP (10 GR.) COOKIE - OATMEAL RAISIN (15 GR.) COOKIE - PEANUT BUTTER (15 GR.) COOKIE - SHORTBREAD (8 GR.) COOKIE - SUGAR (15 GR.)
1 1 1 1 1 1 1
2.7 227 0.3 23 0.6 50 1.0 65 1.5 72 0.5 40 0.8 72
9.0 1.0 2.5 2.5 3.5 2.0 3.0
36 4 6 10 9 5 10
CORN MEAL (POLENTA) (GRITS) COUSCOUS (COOKED WITH WATER)
1/2 CUP 1/2 CUP
6.0 250 3.0 90
1.5 0.1
53 18
CRACKER - CHEESE CRACKERS - MATZO CRACKERS - MELBA CRACKERS - RYE CRACKERS - SALTINE CRACKERS - WHEAT
10 1 4 4 4 4
1.0 50 2.8 112 2.4 78 4.0 150 1.0 51 0.7 38
2.5 0.4 0.6 0.5 1.4 1.7
6 24 15 40 9 5
CREAM - WHIPPING CREAM - SOUR
1 TBSP. 1 TBSP.
0.3 0.4
52 26
6.0 2.5
0 1
EGG - WHITE EGG - WHOLE
1 1
3.6 6.3
17 92
0.1 7.0
0 0
FISH - CLAMS FISH - COD FISH - CRAB FISH - HALIBUT FISH - LOBSTER FISH - MUSSELS FISH - OYSTER FISH - PERCH FISH - SALMON FISH - SALMON - SMOKED FISH - SARDINES - OIL FISH - SCALLOPS FISH - SHRIMP FISH - SOLE FISH - SWORDFISH FISH - TROUT FISH - TUNA (OIL) FISH - TUNA (WATER)
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ.
126 1.6 90 0.7 82 1.3 120 2.5 83 0.5 200 10.0 60 2.0 103 2.0 184 9.0 100 3.7 180 10.0 126 1.6 85 1.0 99 1.3 132 4.4 144 6.0 170 7.0 99 0.7
4 0 0 0 1 10 3 0 0 0 0 4 0 0 0 0 0 0
22.0 19.0 16.0 23.0 17.0 17.0 6.0 20.0 23.0 15.0 21.0 22.0 17.0 21.0 22.0 21.0 25.0 22.0
ITEM
AMT.
FLOUR (WHITE) FLOUR (WHOLE-GRAIN)
1 CUP 1 CUP
PRO CAL FAT CAR
FRUIT - APPLE FRUIT - APRICOT FRUIT - APRICOT (DRIED) FRUIT - BANANA FRUIT - BLACKBERRIES FRUIT - BLUEBERRIES FRUIT - CHERRY FRUIT-COCONUT-DRIED-(UNSWEETENED) FRUIT - COCKTAIL (CANNED - W/SYRUP) FRUIT - FIG (FRESH) FRUIT - GRAPEFRUIT FRUIT - GRAPES FRUIT - KIWI FRUIT - LEMON FRUIT - LIME FRUIT - MANGO FRUIT - MELON FRUIT - NECTARINE FRUIT - ORANGE FRUIT - PAPAYA FRUIT - PEACH FRUIT - PEACH (CANNED - W/ SYRUP) FRUIT - PEAR FRUIT - PINEAPPLE (FRESH) FRUIT - PINEAPPLE (CANNED - W/SYRUP) FRUIT - PLUM FRUIT - PLUM (CANNED - W/SYRUP) FRUIT - PRUNE (COOKED) FRUIT - PRUNE (DRIED) FRUIT - RAISINS FRUIT - RASPBERRIES FRUIT - RHUBARB (WITH SUGAR) FRUIT - STRAWBERRIES FRUIT - TANGERINE FRUIT - TANGERINE (CANNED - W/SYRUP) FRUIT - WATERMELON
1 1 10 HALVES 1 1 CUP 1 CUP 10 1 CUP 1 CUP 1 1/2 PIECE 1 CUP 1 1 1 TBSP. 1 1 CUP 1 1 1 1 1 CUP 1 1 CUP 1 CUP 1 1 CUP 1 CUP 5 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 CUP
0.4 0.5 1.2 1.3 2.0 1.0 0.7 2.7 1.0 0.6 1.0 1.2 0.9 0.6 0.0 1.0 1.3 1.4 1.2 1.8 0.9 1.2 0.6 0.8 0.9 0.5 0.9 2.4 0.9 4.5 1.5 0.9 1.1 0.7 1.1 0.9
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
13.0 455 16.5 407
1.2 2.2
95 87
72 0.2 17 0.2 84 0.2 105 0.4 62 0.7 83 0.5 43 0.2 466 33.0 181 0.2 47 0.2 52 0.2 110 0.3 46 0.4 17 0.2 3 0.1 135 0.6 54 0.3 60 0.4 62 0.2 120 0.4 38 0.3 194 0.3 51 0.3 74 0.2 198 0.3 30 0.2 230 0.3 265 0.4 101 0.2 434 0.7 64 0.8 278 0.1 53 0.5 45 0.3 154 0.3 46 0.2
19 4 23 27 14 21 11 44 47 12 13 29 11 5 1 35 13 14 15 30 9 52 13 20 51 8 60 70 27 15 15 75 13 11 41 12
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE ICE CREAM - SHERBET - ORANGE ICE CREAM - VANILLA
1/2 CUP 1/2 CUP 1/2 CUP
2.5 143 0.8 107 2.3 132
7.3 1.5 7.3
19 23 16
JAM JELLY
1 TBSP. 1 TBSP.
56 51
0.0 0.0
14 13
JUICE - APPLE JUICE JUICE - CARROT JUICE - GRAPEFRUIT JUICE - ORANGE JUICE - TOMATO
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
0.2 117 2.2 94 1.2 96 1.5 105 1.9 41
0.3 0.4 0.3 0.4 0.1
29 22 23 25 10
MEAT - BEEF - CORN BEEF MEAT - BEEF - GROUND MEAT - BEEF - ROUND MEAT - BEEF - SIRLOIN MEAT - LAMB MEAT - PORK - BACON MEAT - PORK - BOLOGNA MEAT - PORK - CHOP MEAT - PORK - HAM - BOILED MEAT - PORK - ROAST MEAT - PORK - SALAMI (DRY) MEAT - PORK - SAUSAGE MEAT - PORK - SPARERIBS MEAT - PORK - TENDERLOIN
3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 OZ. 3 SL. 2 SLICE 3 OZ. 3 OZ. 3 OZ. 2 SL. 2 3 OZ. 3 OZ.
213 236 177 207 162 103 175 204 142 280 77 88 337 172
13.0 16.0 8.2 12.0 20.0 8.0 14.0 11.0 7.0 20.0 6.0 7.4 26.0 6.9
0 0 0 0 0 0 3 0 0 0 1 0 0 0
MILK - LOW FAT MILK - WHOLE
1 CUP 1 CUP
8.2 102 7.9 146
2.4 7.9
12 11
NUT - CASHEW (18 NUTS) NUT - CHESTNUT (ROASTED) NUT - MACADAMIA - PECANS (10 NUTS) NUT - PEANUTS (28 NUTS) NUT - PISTACHIO (47 NUTS) NUT- WALNUT (14 HALVES)
1 OZ. 1 CUP 1 OZ. 1 OZ. 1 OZ. 1 OZ.
4.3 4.5 2.2 6.7 6.0 4.3
13.0 3.2 21.6 14.0 13.0 18.5
9 76 4 6 8 4
OIL (ALL TYPES) OLIVES - RIPE)
1 TBSP. 5 LG.
0.0 120 13.6 0.2 25 2.4
0 1
PANCAKE (36 GR.) PANCAKE - WAFFLE (75 GR.)
1 SM. 1 LG.
2.0 74 1.0 6.0 218 11.0
14 25
PASTA - MACARONI W CHEESE PASTA - NOODLES PASTA - SPAGHETTI, ET. AL.
1 CUP 1 CUP 1 CUP
8.5 207 7.3 221 8.0 220
29 40 43
PICKLES - DILL
1 LG.
0.4
12
0.1
3
PIE - APPLE PIE PIE - CHERRY PIE - CHOCOLATE CREAM PIE - LEMON MERINGUE PIE - PUMPKIN
1 OF 8 1 OF 8 1 OF 8 1 OF 8 1 OF 8
3.7 5.0 3.0 4.8 7.0
411 486 344 362 316
19.4 22.0 22.0 16.0 14.4
58 69 38 50 41
PIZZA
1 SLICE
7.0 169
8.0
18
O.1 0.0
23.0 22.0 24.0 23.0 24.0 7.0 8.6 24.0 17.8 24.0 4.6 5.0 24.7 25.6
163 350 203 166 161 185
6.2 3.3 1.3
ITEM
AMT.
POULTRY - CHICKEN BREAST (W/O SKIN) POULTRY - CHICKEN LEG (W/SKIN) POULTRY - CHICKEN LIVER POULTRY - CHICKEN POT PIE POULTRY - CHICKEN THIGH (W/O SKIN) POULTRY - DUCK POULTRY - TURKEY
1/2 1 1 1 SERVING 1 1/2 DUCK 3 OZ.
PRO CAL FAT CAR
PUDDING - CHOCOLATE - VANILLA PUDDING - RICE / TAPIOCA
1/2 CUP 1/2 CUP
4.7 155 2.3 185
2.8 8.0
28 25
RICE - BROWN (COOKED) RICE - WHITE (COOKED)
1 CUP 1 CUP
5.0 216 4.3 205
1.8 0.4
45 45
SAUCE - APPLE (SWEETENED) SAUCE - APPLE (UNSWEETENED) SAUCE - CATSUP - BARBECUE SAUCE - CRANBERRY SAUCE - GRAVY (CANNED) SAUCE - HUMMUS SAUCE - MAYONNAISE SAUCE - MUSTARD - YELLOW SAUCE - PASTA (MARINARA) SAUCE - SALSA (MEXICAN) SAUCE - SOY SAUCE - TERIYAKI
1 CUP 1 CUP 1 TBSP. 1 TBSP. 1/4 CUP 1 TBSP. 1 TBSP. 1 TSP. 1 CUP 1 TBSP. 1 TBSP. 1 TBSP.
0.5 194 0.5 0.4 105 0.1 0.3 15 0.1 0.0 22 0.0 2.0 32 2.0 1.0 23 1.4 0.2 99 11.0 0.2 3 0.2 4.9 185 6.0 0.3 4 0.0 1.0 8 0.0 1.1 15 0.0
51 28 4 5 3 2 1 0 28 1 1 3
SOUP - CHICKEN W/ NOODLES SOUP - CLAM CHOWDER (MANHATTAN) SOUP - CLAM CHOWDER (NEW ENGLAND) SOUP - CREAM OF CHICKEN SOUP - CREAM OF MUSHROOM (W/MILK) SOUP - MINESTRONE SOUP - ONION SOUP - PEA SOUP - TOMATO (W/ MILK) SOUP - TOMATO (W/ WATER) SOUP - VEGETABLE
1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP
4.0 2.2 9.5 3.4 6.0 4.3 1.1 8.6 6.1 2.0 2.0
10 12 17 9 15 11 5 27 22 17 12
SUGAR (BROWN) SUGAR (WHITE) SYRUP
1 TSP. 1 TSP. 1 TBSP.
0.0 0.0 0.0
27.0 12.5 4.8 13.0 13.5 52.0 24.0
142 3.0 76 2.5 33 1.3 484 29.0 109 5.7 444 25.0 157 6.1
75 2.5 78 2.2 164 7.0 117 7.4 203 13.6 82 2.5 27 0.6 165 2.9 161 6.0 85 2.0 72 2.0
0 0 0 43 0 0 0
12 16 57
0.0 0.0 0.0
57
3.4
1
60 0.2 13 0.1 45 4.4 307 0.8 44 0.4 225 0.9 245 1.1 283 3.6 75 0.3 55 0.6 56 0.8 33 0.7 30 0.2 29 0.6 6 0.1 166 1.0 83 1.0 16 0.1 35 0.2 4 0.0 21 0.3 32 0.2 230 0.8 10 0.2 15 0.2 81 0.3 39 0.5 46 0.1 32 0.2 4 0.1 231 0.8 117 0.6 83 0.6 30 0.3 188 0.3 134 0.2 71 2.6 131 22.0 1 0.0 45 0.3 7 0.1 41 0.5 36 0.6 94 0.2 22 0.3 3 0.0 78 0.6 6 0.4 70 0.1
13 3 3 58 10 40 45 53 17 11 11 7 7 5 1 41 19 4 9 1 3 8 40 2 2 21 8 11 7 1 41 21 14 7 43 31 15 30 0 10 1 7 8 24 5 1 18 1 17
TOFU
1/4 BLOCK
7.0
VEGETABLE - ARTICHOKE (WHOLE) VEGETABLE - ASPARAGUS VEGETABLE - AVOCADO VEGETABLE - BEANS / BUTTER VEGETABLE - BEANS / GREEN VEGETABLE - BEANS - KIDNEY VEGETABLE - BEANS / PINTO VEGETABLE - BEANS/PORK/TOM. SAUCE VEGETABLE - BEET VEGETABLE - BROCCOLI VEGETABLE - BRUSSELS SPROUTS VEGETABLE - CABBAGE VEGETABLE - CARROT VEGETABLE - CAULIFLOWER VEGETABLE - CELERY VEGETABLE - CORN (CANNED) VEGETABLE - CORN - COB VEGETABLE - CUCUMBER VEGETABLE - EGGPLANT VEGETABLE - GARLIC VEGETABLE - GREENS VEGETABLE - LEEK VEGETABLE - LENTILS VEGETABLE - LETTUCE VEGETABLE - MUSHROOM (NORMAL) VEGETABLE - MUSHROOM (SHIITAKE) VEGETABLE - MUSHROOM (CANNED) VEGETABLE - ONION VEGETABLE - ONION (SPRING) VEGETABLE - PARSLEY VEGETABLE - PEAS VEGETABLE - PEAS (CANNED) VEGETABLE - PEAS (FROZEN) VEGETABLE - PEPPER VEGETABLE - POTATO (BAKED) VEGETABLE - POTATO (BOILED) VEGETABLE - POTATO (FRIES) VEGETABLE - POTATO (SWEET - BAKED) VEGETABLE - RADISH VEGETABLE - SAUERKRAUT VEGETABLE - SPINACH VEGETABLE - SPINACH (BOILED) VEGETABLE - SQUASH (SUMMER) VEGETABLE - SQUASH (BUTTERNUT) VEGETABLE - TOMATO VEGETABLE - TOMATO (CHERRY) VEGETABLE - TOMATO (CANNED) VEGETABLE - TOMATO (SUN-DRIED IN OIL) VEGETABLE - WATER CHESTNUT
1 4 1 OZ. 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 1 PIECE 1 CUP 1 EAR 1 CUP 1 CUP 1 PIECE 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 10 SPRIGS 1 CUP 1 CUP 1 CUP 1 CUP 1 1 CUP 10 1 1 1 CUP 1 CUP 1 CUP 1 CUP 1 CUP 1 1 1 CUP 1 1 CUP
4.2 1.4 0.6 19.0 2.4 15.4 15.4 13.4 2.9 3.7 4.0 1.5 0.7 2.3 0.3 5.0 2.6 0.7 0.8 0.2 3.0 0.8 18.0 0.7 2.0 2.3 3.0 1.0 1.8 0.3 16.0 7.5 5.6 1.3 5.0 2.7 1.3 2.9 0.0 2.0 0.9 5.0 1.6 3.0 1.1 0.2 3.2 0.2 1.2
YOGURT (PLAIN) (LOW-FAT) ADD YOUR FAVORITES
8 OZ.
12.0 143
3.5
3 4 15
16
19
DATE
DAY OF THE WEEK Name:
QUAN. FOOD
TOTAL DATE
PRO. PRO. CAL. CUM.
Name: CAL. FAT CUM.
FAT CARB CARB. CUM. CUM.
CAL. FAT CUM.
FAT CARB CARB. CUM. CUM.
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
DAY OF THE WEEK Name:
QUAN. FOOD
TOTAL
PRO. PRO. CAL. CUM.
Name:
PRO. PRO. CAL.
CAL.
CUM.
CUM.
FAT
FAT CUM.
CARB CARB. CUM.
PRO. PRO. CAL.
CAL.
CUM.
CUM.
FAT
FAT CUM.
CARB CARB. CUM.
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
20
DATE
DAY OF THE WEEK
QUAN.
FOOD
PRO.
PRO. CUM.
CAL.
CAL. CUM.
FAT
FAT CUM.
CARB. CARB. CUM.
[______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______ [______[______[______[______[______[______[______[______
TOTAL
[______[______[______[______[______[______[______[______
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
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