Friday, December 10, 2010

Nutritional Value Chart

Food                                                                Nutritional ValuesCaloriesCarbsProteinSugarFiberFat
Fruits & Veggies
Baby Carrots (1 package)
Black Beans (large can)385.066.524.524.53.5
Black Eyed Peas (1/2 cup)
Broccoli (1 cup)
Brussel Sprouts (6 sprouts)
Cantaloupe (1 cup)
Grapes (1 cup)
Green Beans (1 cup)
Lima Beans (small can)
Orange Juice (8 oz)
Peas (1 cup)
Red Pepper ( whole pepper)
Spaghetti Sauce100.
Strawberry (8 berries)
Sweet Potato103.
Cheerios Multi Grain110.
Cream of Wheat
Frosted Mini Wheats240.
GoLean Crunch190.
Grape Nuts
Grape Nut Flakes (3/4 cup serving)
Honey Multigrain Flakes120.
Oatmeal - Plain100.
Oatmeal - Low Sugar Maple Brown Sugar (1 packet)
Raisin Bran (3/4 cup serving)
Special K Protein Plus (1 bowl - 1 cup serving)
Wheat Squares (Organic)
Almonds (Sea Salt - Serving Size - 24 Nuts)
Almond Nut-Thin Snack Crackers (16 chips)
Bagel (Plain)
Birdseye Steamfresh Brown Rice (1 bag-2 servings)300.
Chicken Broth (Swanson Low Sodium - 1 can)
Crackers (HyVee Wheat - 5 Crackers)
Corn Starch (1 Tablespoon)
Egg White (4)
Granola Bars (1 pack - 2 bars)
Honey  (1 tbspn)
KC Masterpiece Baked Lays Chips (1 small bag)
Murray Shortbread Bites (cookies -1 package)
Otts Fat Free Dressing30.
Pancakes (Fiber One Complete - 1/2 cup mix)
Papa Johns The Meats Thin Crust - 8 Slice Large#######
Pasta (1 cup)
Pasta - Whole Wheat Pasta (3/4 cup dry)
Peanut Butter Spoon (Jiff Low Fat Crunchy - 1 Tbsp)
Pita Chips (Multigrain-9 Chips)
Popcorn (94% Fat Free - 1 Bag-5cups)
Potato Soy Crisps (Salt & Pepper) Gensoy (17 Chips)
Pudding (1 box)
Rice Cake Minis - Caramel (8 minis)
Rice Cake Minis - Honey Nut (8 minis)
Rice Cake Minis - Apple Cinnamon (8 minis)
Tortillas (Medium - 1 Tortilla)
V8 Low Sodium (8 oz)
Waffles (Vans Low Fat Whole Grain - 2 Waffles)
Wheat Bread (dark wheat no butter about 2 slices)
Wheat Thin Fiber Selects (1 serving - 13 crackers)
Whole Grain Rice(1/2 Cup Uncooked-makes about 2 cups)340.
Protein Bars
Cliff Bar Crunchy Peanut Butter250.
Cliff Builders Protein270.
EAS Myoplex Lite (Peanut Carmel Crisp)
Marathon Power Bar (Honey Toasted Almond)
Marathon Energy Bar (Snickers-Chewy Peanut Butter)
Marathon Power Bar 23G (Peanut Butter & Chocolate)300.
Marathon Power Bar Performance C2 (Peanut Butter)
Quaker Chewy Granola Bar (Peanut Butter & Choc Chip)
Pure Protein Bar (Chocolate Peanut Butter)300.
Zone Perfect (Peanut Butter & Chocolate)
Beef - Ground 93% Lean (1/4 lb)
Beef Jerky - Jack Links Teriyaki (1oz Serving)
Black Bean Burger (1 patty)
Canadian Bacon (1 package)
Cheeseburger - Back Yard Burger 1/3lb520.
Chicken - Boca Meatless Patty (1 patty)
Chicken - Grilled Breast Fajitas with Rib meat100.
Chicken - Grilled Plain Breast (8 oz )
Chicken - Roasted Deli Meat (Hillshire Farms 1 Thick Slice)
Fish Patties - Grilled in Lemon  (2 patties)
Mahi Mahi (1 square - 4oz)
Roast Beef Lunchmeat (6 slices - aprx 4oz)300.09.648.
Salmon (2 Grilled Patties)
Subway 6" Chicken Brst - wht, ltc, tmto, cuc, gp, bp, sp, ving310.
Subway 6" Turkey - wht, ltc, tmto, cuc, gp, bp, sp, ving280.
Subway 6" Turkey/Ham - wht, ltc, tmto, cuc, gp, bp, sp, ving290.
Tuna - Starkist Chunk Light Pouch80.
Turkey - Ground 93% Lean (1/4 lb)
Turkey - Smoked Deli Meat (Hillshire Farms 1 Thick Slice)
Turkey - Smoked Deli Meat (Sara Lee - 4 Slices)
Veggi Meatless Burger (1 patty)
Cottage Cheese-2% Large Curd (1/2 cup)
Cottage Cheese-4% Large Curd (1/2 cup)
Cottage Cheese-Fat Free (1/2 cup)
Kraft Mozzerella String Cheese (2%)
Yogurt (1 carton Oikos Greek Style)
Yogurt (Dannon Greek 2X Protein)
Yogurt (Dannon Non-Fat Plain All Natural 6oz)
Yogurt (Plain Organic 6oz)
Yogurt (1 carton Fat/Sugar Free)
Yogurt (Voskos Greek Blueberry)
Meals & Combinations
Baked Chicken w/stuffing/mshd potatos (Lean Cuisine)
Chicken Carbonara (Weight Watchers Bistro Selections)
Chili - 7%Beef & Turkey (1/4 of meat - 1 cup serving size)
Grilled Chicken Primavera (Lean Cuisine)
Smoothie (w/above ingredients)340.
Spaghetti w/Meat Sauce (1/4 beef & 2 serve of sauce/pasta)428.

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