Healthy Eating Resources
Fact Sheets for All Food Groups
Most of the nutrition facts information on this website was compiled from the Nutrition Facts labels printed on food packaging. Additional food nutrient facts were taken from various database libraries on the Internet.
- All Foods Sorted by Food Groups, Adobe Acrobat file: nutrition_facts_by_food_group.pdf
(file size: 65 KB, list updated: 03/30/2010) - All Foods Sorted by Food Name, Adobe Acrobat file: nutrition_facts.pdf
(file size: 61 KB, list updated: 03/31/2010) - Vegan Foods Sorted by Food Groups, Adobe Acrobat file: vegan_nutrition_facts_by_food_group.pdf
(file size: 65 KB, list updated: 04/02/2010) - Vegan Foods Sorted by Food Name, Adobe Acrobat file: vegan_nutrition_facts.pdf
(file size: 58 KB, list updated: 04/02/2010)
If you do not have Adobe Reader installed on your computer, you can download a free copy from the Adobe website.
Nutrient Dense Foods
Nutrient rich foods contain higher levels of vitamins and/or minerals. Eating nutrient dense foods gives your body more nutritional bang for your buck. Your body will thank you with improved health. Organic foods have higher levels of nutrients than non-organic foods. See the vitamins/minerals items below for foods listed according to nutrient amounts:
- Nutrients in Food (High to Low), Adobe Acrobat format file:
nutrients_high2low.pdf
(file size: 68 KB, list updated: 03/31/2010)
Nutrition Facts Databases on the Internet
These are just some of the many resources for looking up food information.
- Nutrition Data web site: http://www.nutritiondata.com/index.html
- Fit Day web site: http://www.fitday.com/WebFit/Index.html
- Calorie King web site: http://www.calorieking.com/
- The Daily Plate web site: http://www.thedailyplate.com/
- The George Mateljan Foundation (World's Healthiest Foods) web site: http://www.whfoods.org
Some General Guidelines for Healthy Eating
- Drink (48 - 64 ounces) of pure water per day. Water can be obtained from both eating foods with lots of water content as well as drinking water alone. Stay hydrated appropriately to your climate and activity level and your specific health needs.
- When choosing foods at stores, read NUTRITION FACTS labels which are found on most all foods and beverages. This web site has Nutrition Facts Lists information for many foods.
- Eat foods that are rich in nutrients.
- Eat Less of the Nutrient-Poor Foods by the American Heart Association
Motivation for Healthy Eating
Consult your physician to determine your general daily calorie intake standard. Know what your maximum daily calorie intake should be based on your age, height and weight and your specific nutritional requirements and any specific health needs.
- book: "You: The Owners Manual" by Michael F. Roizen,
MD and Mehmet C. Oz, MD.
Great information and motivation for establishing a healthy lifestyle and eating healthy foods. - book: "Younger (Thinner) You Diet" by Eric R. Braverman, MD.
Invaluable resource for nutrition and health. All about using food, tea, spices and herbs to get healthier. Losing weight is not just about diet, exercise or emotions. - Pathmed.com
- RealAge ® Live Life to the Youngest
- LifeExtension.org
- The Official Website of "YOU: On A Diet" by Michael F. Roizen, MD and Mehmet C. Oz, MD
- Mayo Clinic health tools
- Nutrition and Diet Tools from The Medifast Plan
Body Mass Index
A body mass index range between 18.5 - 24.9 is considered to be normal. Anything above 24.9 is considered overweight. A BMI of 30 or greater is considered obese.
BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2).
Tools on the Internet for calculating Body Mass Index:
A good starting point for determining a healthy weight is one that gives you a normal Body Mass Index for your height.
- Mayo Clinic body mass index calculator
https://www.mayoclinic.com/health/bmi-calculator/NU00597 - USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine
Adult Energy Needs and BMI Calculator www.bcm.edu/cnrc/caloriesneed.htm
Measurements for Good Health
Maximum Waist Size
Your maximum waist size should be half your height in inches. Measure at the navel with your stomach totally sucked in because you are measuring for belly fat -- not muscle tone.
- 5'0" = 60 inches = 30 inch waist
- 5'2" = 62 inches = 31 inch waist
- 5'4" = 64 inches = 32 inch waist
- 5'6" = 66 inches = 33 inch waist
- 5'8" = 68 inches = 34 inch waist
- 6'0" = 70 inches = 35 inch waist
- 6'2" = 72 inches = 36 inch waist
- 6'4" = 74 inches = 37 inch waist
- 6'6" = 76 inches = 38 inch waist
- 6'8" = 78 inches = 39 inch waist
Maximum Neck Size
According to Dr. Mehmet Oz, extra fat around the neck causes difficulties with breathing when asleep due to body fat constricting the airways. Dr. Oz recommends a maximum neck size of no more than 16 to 17 inches.
Foods Items and Ingredients to Avoid for Good Health
- soft drinks and any other product with high fructose corn syrup
- foods with high amounts of salt (sodium)
- foods containing monosodium glutamate (MSG's)
- foods containing nitrates (bacon, hot dogs, processed lunch meats)
- partially hydrogenated oils, saturated fats, trans fats, foods fried in Olestra
- white sugar
- white flour
About Fiber Intake
Fiber in the diet lowers cholesterol, is good for digestive health, helps curb hunger, and helps curb cravings for sweets.
Fiber Recommendation by the American Heart Association
Recommendations for fiber intake range from 25 grams to 45 grams per day.
Fiber in Foods (High to Low)
| Fiber (grams) | Information updated: March 30, 2010 |
| 29 | Flour, Rye 100% stone ground whole grain Quantity: 1 cup, 148gm |
| 20 | Legumes, black beans, canned Quantity: 15oz can 425gm |
| 17 | Avocado (Florida) raw Quantity: 1 fruit 304gm |
| 16 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120gm |
| 15 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 15 | Pumpkin: canned Quantity: 15oz, 425gm |
| 15 | Flour, Barley Quantity: 1 cup 148gm |
| 15 | Legumes, lentils, dry Quantity: 1/4 cup dry |
| 13 | Lettuce, romaine, raw Quantity: 1 head, 626gm |
| 12 | Flour, Buckwheat Quantity: 1 cup 120gm |
| 12 | Legumes, navy beans, dry Quantity: 1/4 cup dry |
| 12 | Legumes, dark red kidney beans, canned Quantity: 15oz can |
| 11 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 bar 100gm |
| 11 | Pomegranate, raw Quantity: 4" 282gm |
| 10 | Cauliflower, green, raw Quantity: 1 small head 325gm |
| 9 | Avocado (California) raw Quantity: 1 fruit 201gm |
| 8 | Flour, Quinoa Quantity: 1 cup |
| 8 | Raspberries, raw Quantity: 1 cup 123gm |
| 8 | Spelt, cooked Quantity: 1 cup |
| 8 | Blackberries, frozen Quantity: 1 cup 151gm |
| 7 | Flour, brown rice Quantity: 1 cup 158gm |
| 7 | Cauliflower, white, raw Quantity: 1 small head 265gm |
| 7 | Legumes, red kidney beans, dry Quantity: 1/4 cup dry |
| 7 | Peas green, raw Quantity: 1 cup 145gm |
| 7 | Strawberries, raw organic Quantity: 1 pint |
| 6 | Oat Bran Quantity: 1/4 cup 40gm |
| 6 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz |
| 6 | Pasta, Rotini 100% whole wheat Quantity: 3/4 cup |
| 6 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 57gm |
| 6 | Pear, raw Quantity: 1 medium 178gm |
| 6 | Peas, frozen Quantity: 1 cup 134gm |
| 6 | Yeast, regular Quantity: 1oz 28gm |
| 5 | Psyllium seed husks Fiber supplement Quantity: 7 grams |
| 5 | Apple, raw organic Quantity: 1 medium |
| 5 | Inulin 100% Vegetable Fiber supplement Quantity: 1 tsp 5.8gm |
| 5 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56gm |
| 5 | Quinoa (cooked) Quantity: 1 cup 185gm |
| 5 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 5 | Cranberries, raw Quantity: 1 cup 100gm |
| 4 | Oats, rolled, old fashioned or instant Quantity: 1/2 cup 40gm |
| 4 | Blueberries, unsweetened frozen Quantity: 1 cup 155gm |
| 4 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 4 | Corn, yellow frozen, microwaved Quantity: 1 cup 141gm |
| 4 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 bar 35gm |
| 4 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 4 squares 43gm |
| 4 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 3 squares 38gm |
| 4 | Green beans, raw Quantity: 20 beans 1 cup 110gm |
| 4 | Mango, raw Quantity: 1 fruit 207gm |
| 4 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173gm |
| 4 | Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114gm |
| 4 | Soy Protein Isolate, GeniSoy Ultra Quantity: 2 oz |
| 4 | Strawberries, raw organic Quantity: 8 medium 147gm |
| 4 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 3 | Avocado (Florida) raw Quantity: 1/5 fruit 61gm |
| 3 | Turnip greens, raw Quantity: 2 cups 100gm |
| 3 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173gm |
| 3 | Almonds, raw whole Quantity: 24 nuts 28gm |
| 3 | Apple, raw organic Quantity: 1 small 149gm |
| 3 | Applesauce, unsweetened Quantity: 1 cup 244gm |
| 3 | Banana, whole Quantity: 1 medium 118gm |
| 3 | Banana, whole Quantity: 1 small 101gm |
| 3 | Beets, canned slices Quantity: 1 cup 170gm |
| 3 | Blueberries, raw organic Quantity: 1 cup 148gm |
| 3 | Brussels sprouts Quantity: 3 whole 1 cup 88gm |
| 3 | Cauliflower, white, raw Quantity: 1 cup 100gm |
| 3 | Chili powder, ground Quantity: 1 Tbsp |
| 3 | Corn, sweet, yellow cooked Quantity: 1 medium ear 103gm |
| 3 | Dates, Medjool, California Quantity: 2 dates 46gm |
| 3 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113gm |
| 3 | Flax seeds, organic Quantity: 1 Tbsp |
| 3 | Onion, yellow, Organic Quantity: 1 medium |
| 3 | Orange, navel Quantity: 1 medium |
| 3 | Papaya, raw Quantity: 1 small 152gm |
| 3 | Paprika Quantity: 1 Tbsp 7gm |
| 3 | Pecans, raw unsalted Quantity: 19 halves 28gm |
| 3 | Pepper, sweet green raw Quantity: 1 large 164gm |
| 3 | Pepper, sweet red raw Quantity: 1 large 164gm |
| 3 | Rice, brown long grain organic (cooked) Quantity: 1 cup 195gm |
| 3 | Pistachio nuts, raw Quantity: 49 nuts 28gm |
| 2 | Macadamia nuts, raw Quantity: 12 nuts 28gm |
| 2 | Plums, dried Sun-maid Quantity: 3 pitted 28gm |
| 2 | Avocado (California) raw Quantity: 1/5 fruit 30gm |
| 2 | Asparagus, spears Quantity: 6, 7"spears 100gm |
| 2 | Beets, cooked Quantity: 2 beets 100gm |
| 2 | Black Pepper Quantity: 1 Tbsp 6 gm |
| 2 | Broccoli, raw chopped Quantity: 1 cup 91gm |
| 2 | Cabbage red, raw, chopped Quantity: 1 cup 89gm |
| 2 | Caraway seed Quantity: 1 Tbsp 6gm |
| 2 | Carrot, raw Quantity: 1 medium 61gm |
| 2 | Cauliflower, green, raw Quantity: 1 cup 64gm |
| 2 | Celery, organic Quantity: 1 medium stalk 40gm |
| 2 | Cloves, ground Quantity: 1 Tbsp |
| 2 | Cocoa, Hershey's dark unsweetened Quantity: 1 Tbsp |
| 2 | Cocoa, Hershey's unsweetened Quantity: 1 Tbsp 5gm |
| 2 | Cucumber, raw with peel Quantity: 1 (8" whole) 301gm |
| 2 | Dates, Deglet Noor Sun-maid Quantity: 2 dates pitted 14 gm |
| 2 | Fennel Seed Quantity: 1 Tbsp |
| 2 | Figs, raw Quantity: 1 large 64gm |
| 2 | Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230gm |
| 2 | Lemon, raw Quantity: 1 small 58gm |
| 2 | Lime, raw Quantity: 1 small 67gm |
| 2 | Mushrooms, portabella caps Quantity: 3 caps 100gm |
| 2 | Mustard Seed, yellow Quantity: 1 Tbsp 11gm |
| 2 | Nectarine Quantity: 1 medium 142gm |
| 2 | Parsley, raw Quantity: 1 cup 60gm |
| 2 | Peach, frozen slices organic Quantity: 3/4 cup 140gm |
| 2 | Peach, raw Quantity: 1 medium 150gm |
| 2 | Peanut butter with flax oil creamy Quantity: 2 Tbsp |
| 2 | Peanut butter, creamy organic Quantity: 2 Tbsp |
| 2 | Peas, sugar snap, raw Quantity: 20 pods 68gm |
| 2 | Pepper, sweet yellow or orange raw Quantity: 1 large 186gm |
| 2 | Pineapple, raw Quantity: 1 cup chunks 165gm |
| 2 | Soymilk, Chocolate Silk Quantity: 8oz |
| 2 | Spinach, baby raw Quantity: 2 cups 85gm |
| 2 | Spinach, canned, no salt added Quantity: 1/2 cup 115gm |
| 2 | Squash spaghetti, cooked no salt Quantity: 1 cup 155gm |
| 2 | Squash summer zucchini Quantity: 1 medium |
| 2 | Sunflower seeds: whole, dried Quantity: 1oz 28gm |
| 2 | Tangerines, (mandarin oranges) raw Quantity: 1 medium 88gm |
| 2 | Thyme, ground Quantity: 1 Tbsp |
| 2 | Tomato Juice, V8 Quantity: 8oz 243gm |
| 2 | Tomato Juice, V8 low sodium Quantity: 1 cup |
| 2 | Turnip, raw Quantity: 1 medium 122gm |
| 2 | Walnuts, raw unsalted Quantity: 5 whole 28gm |
| 2 | Wheat Germ, raw Quantity: 2 Tbsp 16gm |
| 2 | Soymilk, Chocolate Silk Light Quantity: 1 cup 243gm |
| 2 | Leeks, raw Quantity: 1 leek 89gm |
| 2 | Tomato cherry, raw Quantity: 5 whole 1 cup |
| 2 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 square 13gm |
| 2 | Cherries, sweet, raw Quantity: 9 whole 70gm |
| 2 | Dates, Medjool, California Quantity: 1 date 23gm |
| 1 | Rosemary, dried Quantity: 1 Tbsp 3gm |
| 1 | Turmeric, ground Quantity: 1 Tbsp |
| 1 | Allspice Quantity: 1 Tbsp 5gm |
| 1 | Almond Butter Quantity: 1 Tbsp |
| 1 | Almonds, raw whole Quantity: 8 nuts |
| 1 | Apple Butter, organic Quantity: 1 Tbsp 17gm |
| 1 | Basil, dried leaves Quantity: 1 Tbsp 2gm |
| 1 | Bean Sprouts, alfalfa Quantity: 1 cup 33gm |
| 1 | Bean Sprouts, mung Quantity: 1 cup 104gm |
| 1 | Cabbage red, raw, shredded Quantity: 1 cup 70gm |
| 1 | Cantaloupe, raw organic Quantity: 1/4 medium 138gm |
| 1 | Cashews: raw whole Quantity: 1oz 28gm |
| 1 | Cumin, seed Quantity: 1 Tbsp |
| 1 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 square 10.8gm |
| 1 | Dates, Deglet Noor Sun-maid Quantity: 1 date pitted 7gm |
| 1 | Ginger, ground Quantity: 1 Tbsp 5gm |
| 1 | Kale greens, raw Quantity: 1 cup chopped 67gm |
| 1 | Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| 1 | Melon, honeydew, raw Quantity: 1/8 of 5"melon |
| 1 | Mushrooms, brown, whole Quantity: 1 cup 87gm |
| 1 | Mushrooms, white, whole Quantity: 1 cup 96gm |
| 1 | Nutmeg, ground Quantity: 1 Tbsp |
| 1 | Olives, green canned Quantity: 14 whole, 28gm |
| 1 | Olives, ripe canned Quantity: 7 large, 28gm |
| 1 | Onion, yellow, raw Quantity: 1 small |
| 1 | Plum, raw Quantity: 1 whole 66gm |
| 1 | Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm |
| 1 | Raisins Quantity: 50 whole 26gm |
| 1 | Red Pepper Flakes (cayenne) Quantity: 1 Tbsp 5gm |
| 1 | Sage, ground Quantity: 1 Tbsp |
| 1 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9gm |
| 1 | Soymilk, Plain Silk Quantity: 1 cup 243gm |
| 1 | Soymilk, Unsweetened Silk Quantity: 1 cup 243gm |
| 1 | Soymilk, Vanilla Full Circle Organic Quantity: 8oz |
| 1 | Soymilk, Vanilla Silk Light Quantity: 8oz |
| 1 | Spinach, frozen, organic Quantity: 1 cup |
| 1 | Tomato, raw Quantity: 1 medium 123gm |
| 1 | Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63gm |
| 1 | Watermelon, raw Quantity: 1 wedge, 1/16 melon |
| 1 | Yeast, quick rising Quantity: 1 packet 7gm |
About Sodium (salt) Intake
The maximum sodium intake for one day should not exceed 2300 mg. High salt intake causes high blood pressure. High blood pressure causes heart attack and stroke. Why Should I Limit Sodium? by the American Heart Association
Kosher salt has the lowest amount of sodium. Sea salt has more sodium than kosher salt, but less sodium than table salt. Table salt has the most sodium and also contains dextrose. Sodium is present naturally in some raw fruits and vegetables in modest levels. However canned, frozen, or highly processed foods (and especially fast foods) more often have added salt. Read the ingredients in processed, canned or frozen foods to find items without added sodium. You might pay slightly more for food with less sodium, but that should be worth the health benefits.
Sodium Content in Foods (High to Low -- 100 mg and Higher Only)
| Sodium (mg) | Information updated: March 31, 2010 |
| 2325 | Salt, table Quantity: 1 teaspoon |
| 1872 | Salt, sea salt Quantity: 1 teaspoon |
| 1120 | Salt, coarse kosher Quantity: 1 teaspoon |
| 911 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 733 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20gm |
| 481 | Tomato Juice, V8 Quantity: 8oz 243gm |
| 459 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113gm |
| 440 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 436 | Olives, green canned Quantity: 14 whole, 28gm |
| 390 | Cottage Cheese, low fat 2% milkfat Quantity: 4oz 113gm |
| 340 | Legumes, black beans, canned Quantity: 15oz can 425gm |
| 330 | Beets, canned slices Quantity: 1 cup 170gm |
| 320 | Tuna, canned in water, white albacore Quantity: 3oz 85gm |
| 300 | Legumes, dark red kidney beans, canned Quantity: 15oz can |
| 300 | Soy Protein Isolate, GeniSoy Ultra Quantity: 2 oz |
| 257 | Buttermilk, low fat cultured Quantity: 1 cup 245gm |
| 244 | Olives, ripe canned Quantity: 7 large, 28gm |
| 230 | Almonds, raw whole Quantity: 24 nuts 28gm |
| 200 | Vegetable Protein Powder Quantity: 2 Tbsp 20gm |
| 155 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24gm |
| 150 | Yogurt, Lowfat plain Dannon Quantity: 8oz |
| 150 | Yogurt, Nonfat plain Dannon Quantity: 8oz |
| 145 | Milk, 2% fat Quantity: 1 cup 246gm |
| 145 | Peas, frozen Quantity: 1 cup 134gm |
| 143 | Milk, 1% fat Quantity: 1 cup 246gm |
| 140 | Tomato Juice, V8 low sodium Quantity: 1 cup |
| 130 | Soymilk, Vanilla Full Circle Organic Quantity: 8oz |
| 125 | Milk, fat free Quantity: 1 cup 246gm |
| 123 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 120 | Spinach, frozen, organic Quantity: 1 cup |
| 119 | Soymilk, Plain Silk Quantity: 1 cup 243gm |
| 110 | Peanut butter with flax oil creamy Quantity: 2 Tbsp |
| 100 | Celery, organic Quantity: 1 medium stalk 40gm |
| 100 | Soymilk, Chocolate Silk Quantity: 8oz |
| 100 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 100 | Soymilk, Chocolate Silk Light Quantity: 1 cup 243gm |
About Cholesterol Intake
Cholesterol is produced naturally by the liver, thus zero cholesterol from food is needed. Fruits, vegetables, seeds, and plant foods are all cholesterol free. Cholesterol in food comes from animal meat, poultry, and dairy products. The maximum cholesterol intake from foods should be no more than 300 mg per day.
Cholesterol in Foods (High to Low)
| Cholesterol (mg) | Information updated: March 31, 2010 |
| 170 | Egg, Brown cage free Eggland organic Quantity: 1 large |
| 132 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 90 | Turkey, ground 93/7 lean Quantity: 4oz |
| 85 | Salmon, frozen wild keta (Pacific) Quantity: 4oz 113gm |
| 77 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85gm |
| 70 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85gm |
| 70 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 65 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85gm |
| 65 | Chicken, breast tenderloins boneless skinless Quantity: 112gm |
| 65 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56gm |
| 60 | Bison Burger (cooked) Quantity: 3oz 85gm |
| 60 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113gm |
| 59 | Beef, steak, rib eye Quantity: 3oz |
| 57 | Tilapia, cooked dry heat Quantity: 4 oz 100gm |
| 50 | Turkey, ground breast 99% lean Quantity: 4oz |
| 38 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24gm |
| 36 | Tuna, canned in water, white albacore Quantity: 3oz 85gm |
| 35 | Whey Protein Booster Vanilla Powder, Naturade Quantity: 2 Tbsp 20gm |
| 20 | Ice Cream, Breyers All Natural Homemade Vanilla Quantity: 1/2 cup 68gm |
| 20 | Milk, 2% fat Quantity: 1 cup 246gm |
| 19 | Beef, ground beef 80% lean frozen organic Quantity: 4oz |
| 19 | Pasta, Spinach (cooked) Quantity: 2oz 57gm |
| 17 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20gm |
| 15 | Cottage Cheese, low fat 2% milkfat Quantity: 4oz 113gm |
| 15 | Yogurt, Lowfat plain Dannon Quantity: 8oz |
| 10 | Ice Cream, Breyers All Natural Light Vanilla Quantity: 1/2 cup 68gm |
| 10 | Ice Cream, Breyers All Natural Vanilla 1/2 fat Quantity: 1/2 cup 68gm |
| 10 | Sour Cream, light Quantity: 1oz 28gm |
| 10 | Buttermilk, low fat cultured Quantity: 1 cup 245gm |
| 10 | Milk, 1% fat Quantity: 1 cup 246gm |
| 5 | Ice Cream, Breyers 98% Fat Free Vanilla Quantity: 1/2 cup 68gm |
| 5 | Yogurt, Nonfat plain Dannon Quantity: 8oz |
| 5 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113gm |
| 3 | Sour Cream, fat free Quantity: 1oz 28gm |
| 3 | Milk, fat free Quantity: 1 cup 246gm |
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