Healthy Eating Resources
MyPlate.gov Healthy Eating Plan
The plate picture to the left is a great guideline for how to portion healthy foods onto a plate for each meal.
See USDA's MyPlate.gov plan on this 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:
PDF Fact Sheets for Download
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: 105 KB, data updated: 09/09/2011) - All Foods Sorted by Food Name, Adobe Acrobat file:
nutrition_facts.pdf (file size: 103 KB, data updated: 09/09/2011) - Vegan Foods Sorted by Food Groups, Adobe Acrobat file:
vegan_nutrition_facts_by_food_group.pdf (file size: 98 KB, data updated: 09/09/2011) - Fiber in Food (High to Low), Adobe Acrobat format file:
fiber_content_high2low.pdf (file size: 48 KB, data updated: 09/09/2011) - Nutrients in Food (High to Low), Adobe Acrobat format file:
nutrients_high2low.pdf (file size: 126 KB, data updated: 09/09/2011)
If you do not have Adobe Reader installed on your computer, you can download a free copy from the Adobe website.
Nutrition Resources 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 Counter/Nutrition Data http://caloriecount.about.com/
- 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 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. - LifeExtension.org
- Mayo Clinic health tools
- Nutrition and Diet Tools from The Medifast Plan
- Pathmed.com
- projectputthatcookiedownnow.com Put That Cookie Down Now! is a blog for people looking for practical tips about health, wellness, fitness, and nutrition plus up-to-date health and wellness news.
- RealAge ® Live Life to the Youngest
- The Official Website of "YOU: On A Diet" by Michael F. Roizen, MD and Mehmet C. Oz, MD
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.
About Fiber Intake
Fiber in the diet lowers cholesterol, is good for digestive health, helps curb hunger, and helps curb cravings for sweets. Recommendations for fiber intake range from 25 grams to 45 grams per day.
Fiber Recommendation by the American Heart Association www.americanheart.org
Fiber in Foods (High to Low) * having 1 gram or more
| Fiber (grams) | data updated: September 2, 2011 |
|---|---|
| 29 | Flour, rye 100% stone ground whole grain Quantity: 1 cup, 148g |
| 19 | Legumes, navy beans, cooked Quantity: 1 cup 182g |
| 18 | Jicama (yambean), raw Quantity: 1 small 365g |
| 17 | Avocado (green), Florida raw Quantity: 1 fruit 304g |
| 16 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120g |
| 16 | Legumes, lentils, cooked Quantity: 1 cup 198g |
| 15 | Legumes, black beans, cooked Quantity: 1 cup 172g |
| 15 | Pumpkin: canned Quantity: 15oz 425g |
| 15 | Flour, barley Quantity: 1 cup 148g |
| 13 | Legumes, red kidney beans, cooked Quantity: 1 cup 177g |
| 13 | Lettuce, romaine, raw Quantity: 1 head, 626g |
| 12 | Flour, buckwheat Quantity: 1 cup 120g |
| 12 | Legumes, great northern beans, cooked Quantity: 1 cup 177g |
| 11 | Pomegranate, raw Quantity: 4" 282g |
| 10 | Cauliflower, green, raw Quantity: small head 325g |
| 9 | Avocado (black), California raw Quantity: 1 fruit 201g |
| 9 | Peas, canned Lesueur (baby) -50% sodium Quantity: 1 cup 175g |
| 9 | Avocado (green), Florida raw Quantity: 1/2 fruit 152g |
| 8 | Flour, quinoa Quantity: 1 cup |
| 8 | Raspberries, raw Quantity: 1 cup 123g |
| 8 | Spelt, cooked Quantity: 1 cup |
| 8 | Blackberries, frozen Quantity: 1 cup 151g |
| 7 | Flour, brown rice Quantity: 1 cup 158g |
| 7 | Cauliflower, white, raw Quantity: 1 small, 265g |
| 7 | Peas green, raw Quantity: 1 cup 145g |
| 7 | Strawberries, raw organic Quantity: 1 pint 357g |
| 6 | Bread, Pepperidge Farm Whole Grain double fiber Quantity: 1 slice 43g |
| 6 | Oat Bran Quantity: 1/4 cup 40g |
| 6 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz 56g |
| 6 | Pasta, Rotini 100% whole wheat Quantity: 2oz 56g |
| 6 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 56g |
| 6 | Pear, raw Quantity: 1 medium 178g |
| 6 | Peas, frozen Quantity: 1 cup 134g |
| 6 | Yeast, regular Quantity: 1oz 28g |
| 5 | Apple, raw organic Quantity: 1 medium |
| 5 | Legumes, black beans, canned Quantity: 1/2 cup 130g |
| 5 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56g |
| 5 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 5 | Avocado (black), California raw Quantity: 1/2 fruit 100g |
| 5 | Cranberries, raw Quantity: 1 cup 100g |
| 4 | Blueberries, unsweetened frozen Quantity: 1 cup 155g |
| 4 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 4 | Corn, yellow frozen, microwaved Quantity: 1 cup 141g |
| 4 | Green beans, raw Quantity: 20 beans 1 cup 110g |
| 4 | Legumes, dark red kidney beans, canned Quantity: 1/2 cup 130g |
| 4 | Mango, raw Quantity: 1 fruit 207g |
| 4 | Oats, rolled, quick organic Quantity: 1/2 cup 40g |
| 4 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173g |
| 4 | Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114g |
| 4 | Soy Protein Isolate, GeniSoy Ultra Quantity: 35.5g |
| 4 | Strawberries, raw organic Quantity: 8 medium 147g |
| 4 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 3 | Turnip greens, raw Quantity: 2 cups 100g |
| 3 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173g |
| 3 | Almonds, raw whole Quantity: 24 nuts 28g |
| 3 | Apple, raw organic Quantity: 1 small 149g |
| 3 | Applesauce, unsweetened Quantity: 1 cup 244g |
| 3 | Banana, whole Quantity: 1 small 101g |
| 3 | Banana, whole Quantity: 1 medium 118g |
| 3 | Beets, canned slices Quantity: 1 cup 170g |
| 3 | Blueberries, raw organic Quantity: 1 cup 148g |
| 3 | Brussels sprouts Quantity: 3 whole, 88g |
| 3 | Cauliflower, white, raw Quantity: 1 cup 100g |
| 3 | Chili powder, ground Quantity: 1 Tbsp |
| 3 | Corn, sweet, yellow cooked Quantity: medium ear 103g |
| 3 | Dates, Medjool, California Quantity: 2 dates 46g |
| 3 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113g |
| 3 | Flax seeds, organic (grind up to eat) Quantity: 1 Tbsp |
| 3 | Onion, yellow, raw Quantity: 1 medium |
| 3 | Orange, Cara Cara Quantity: 1 medium 154g |
| 3 | Orange, navel Quantity: 1 medium |
| 3 | Papaya, raw Quantity: 1 small 152g |
| 3 | Paprika Quantity: 1 Tbsp 7g |
| 3 | Pecans, raw unsalted Quantity: 19 halves 28g |
| 3 | Pepper, sweet green raw Quantity: 1 large 164g |
| 3 | Pepper, sweet red raw Quantity: 1 large 164g |
| 3 | Pumpkin seeds, dried hulled Quantity: 1/4 cup 30g |
| 3 | Quinoa Quantity: 1/4 cup 46g |
| 3 | Rice, brown long grain organic Quantity: 1/4 cup 45g |
| 3 | Pistachio nuts, raw Quantity: 49 nuts 28g |
| 2 | Macadamia nuts, raw Quantity: 12 nuts 28g |
| 2 | Plums, dried Sun-maid Quantity: 3 pitted 28g |
| 2 | Asparagus, spears Quantity: 6, 7"spears 100g |
| 2 | Beets, cooked Quantity: 2 beets 100g |
| 2 | Black Pepper Quantity: 1 Tbsp 6g |
| 2 | Brazil Nuts, raw Quantity: 6 nuts 28g |
| 2 | Broccoli, raw chopped Quantity: 1 cup 91g |
| 2 | Cabbage red, raw, chopped Quantity: 1 cup 89g |
| 2 | Caraway seed Quantity: 1 Tbsp 6g |
| 2 | Carrot, raw Quantity: 1 medium 61g |
| 2 | Cauliflower, green, raw Quantity: 1 cup 64g |
| 2 | Celery, organic Quantity: medium stalk 40g |
| 2 | Cloves, ground Quantity: 1 Tbsp |
| 2 | Cocoa, Hershey's unsweetened Quantity: 1 Tbsp |
| 2 | Cocoa, Hershey's unsweetened dark Quantity: 1 Tbsp |
| 2 | Cucumber, raw with peel Quantity: 8" whole 301g |
| 2 | Dates, Deglet Noor Sun-maid Quantity: 2 dates pitted 14g |
| 2 | Fennel Seed Quantity: 1 Tbsp |
| 2 | Figs, raw Quantity: 1 large 64g |
| 2 | Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230g |
| 2 | Lemon, raw Quantity: 1 small 58g |
| 2 | Lime, raw Quantity: 1 small 67g |
| 2 | Mushrooms, portabella caps Quantity: 3 caps 100g |
| 2 | Mustard Seed, yellow Quantity: 1 Tbsp 11g |
| 2 | Nectarine, raw Quantity: 1 medium 142g |
| 2 | Parsley, raw Quantity: 1 cup 60g |
| 2 | Peach, frozen slices organic Quantity: 3/4 cup 140g |
| 2 | Peach, raw Quantity: 1 medium 150g |
| 2 | Peanut butter, creamy organic Quantity: 2 Tbsp |
| 2 | Peas, sugar snap, raw Quantity: 20 pods 68g |
| 2 | Pepper, sweet yellow or orange raw Quantity: 1 large 186g |
| 2 | Pineapple, raw Quantity: 1 cup chunks 165g |
| 2 | Prunes, raw Quantity: 3 whole 28g |
| 2 | Spinach, baby raw Quantity: 2 cups 85g |
| 2 | Spinach, canned, no salt added Quantity: 1/2 cup 115g |
| 2 | Squash spaghetti, cooked no salt Quantity: 1 cup 155g |
| 2 | Squash summer zucchini Quantity: 1 medium |
| 2 | Sunflower seeds: whole, dried Quantity: 1oz 28g |
| 2 | Tangerines, (mandarin oranges) raw Quantity: 1 medium 88g |
| 2 | Thyme, ground Quantity: 1 Tbsp |
| 2 | Tomato Juice, V8 Quantity: 1 cup 243g |
| 2 | Tomato Juice, V8 low sodium Quantity: 1 cup |
| 2 | Turnip, raw Quantity: 1 medium 122g |
| 2 | Walnuts, raw unsalted Quantity: 5 whole 28g |
| 2 | Wheat Germ, raw Quantity: 2 Tbsp 16g |
| 2 | Leeks, raw Quantity: 1 leek 89g |
| 2 | Tomato cherry, raw Quantity: 5 whole 1 cup |
| 2 | Cherries, sweet, raw Quantity: 9 whole 70g |
| 2 | Dates, Medjool, California Quantity: 1 date 23g |
| 1 | Rosemary, dried Quantity: 1 Tbsp 3g |
| 1 | Turmeric, ground Quantity: 1 Tbsp |
| 1 | Allspice Quantity: 1 Tbsp 5g |
| 1 | Almond Butter Quantity: 1 Tbsp |
| 1 | Almonds, raw whole Quantity: 8 nuts 9g |
| 1 | Apple Butter, no sugar added, organic Quantity: 1 Tbsp 17g |
| 1 | Basil, dried leaves Quantity: 1 Tbsp 2g |
| 1 | Bean Sprouts, alfalfa Quantity: 1 cup 33g |
| 1 | Bean Sprouts, mung Quantity: 1 cup 104g |
| 1 | Cabbage red, raw, shredded Quantity: 1 cup 70g |
| 1 | Cantaloupe, raw organic Quantity: 1/4 medium 138g |
| 1 | Cashews, raw whole Quantity: 1oz 28g |
| 1 | Cumin, seed Quantity: 1 Tbsp |
| 1 | Dates, Deglet Noor Sun-maid Quantity: 1 date pitted 7g |
| 1 | Ginger, ground Quantity: 1 Tbsp 5g |
| 1 | Honeydew melon, raw Quantity: 1/8 of 5"melon |
| 1 | Kale greens, raw Quantity: 1 cup chopped 67g |
| 1 | Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| 1 | Mushrooms, brown, whole Quantity: 1 cup 87g |
| 1 | Mushrooms, white, whole Quantity: 1 cup 96g |
| 1 | Nutmeg, ground Quantity: 1 Tbsp |
| 1 | Olives, green canned Quantity: 14 whole 28g |
| 1 | Olives, ripe canned Quantity: 7 large 28g |
| 1 | Onion, yellow, raw Quantity: 1 small |
| 1 | Raisins Quantity: 50 whole 26g |
| 1 | Red Pepper Flakes (cayenne) Quantity: 1 Tbsp 5g |
| 1 | Sage, ground Quantity: 1 Tbsp |
| 1 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9g |
| 1 | Soymilk, Unsweetened Silk Organic Quantity: 1 cup 243g |
| 1 | Spinach, frozen, organic Quantity: 1 cup |
| 1 | Tomato, raw Quantity: 1 medium 123g |
| 1 | Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63g |
| 1 | Watermelon, raw Quantity: 1 wedge, 1/16 melon |
Organic versus Non-Organic Produce
Choose organic for protein and dairy products and choose organic options based on two lists below:
Choose Organic for these:
- Apples
- Bell Peppers
- Blueberries
- Broccoli
- Carrots
- Cauliflower
- Celery
- Cherries
- Grapes
- Kale
- Nectarines
- Peaches
- Potatoes (red, russet)
- Romaine lettuce
- Spinach
- Strawberries
Can choose non-organic for these:
- Asparagus
- Avocado
- Cabbage
- Canteloupe
- Corn
- Eggplant
- Grapefruit
- Honeydew melon
- Kiwi
- Mangoes
- Onions
- Pineapple
- Sweet Peas
- Sweet Potato
- Watermelon
If organic options are unavailable, clean fruits and vegetables with produce spray:
Clean and Healthy Produce Spray
www.doctoroz.com/videos/clean-and-healthy-produce-spray
Ingredients
1 cup water
1 cup distilled white vinegar
1 tbsp baking soda
1/2 of a lemon (use juice)
Directions
Combine all ingredients in a large container. Transfer to a spray bottle with a pump. Spray mixture on produce and let sit for 5 minutes. Scrub and rinse.
Foods Items and Ingredients to Avoid for Good Health
- soft drinks, other beverages/foods with high fructose corn syrup, corn syrup, dextrose, glucose, or sucrose listed near the top of the ingredients list.
- 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
- foods with added growth hormones or antibiotics
- unwashed foods containing pecticides
- foods with lots of added salt
- white sugar
- white flour
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
Table salt has the most sodium and also contains dextrose. Kosher salt is 52% lower in sodum than table salt; Sea salt is 20% lower in sodium than table salt.
| Sodium (mg) | data updated: August 22, 2011 |
|---|---|
| 2325 | Salt, table Quantity: 1 teaspoon |
| 1872 | Salt, sea salt Quantity: 1 teaspoon |
| 1120 | Salt, coarse kosher Quantity: 1 teaspoon |
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) | data updated: August 22, 2011 |
|---|---|
| 733 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20g |
| 481 | Tomato Juice, V8 Quantity: 1 cup 243g |
| 459 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113g |
| 440 | Turkey Sausage, lean, sweet Quantity: 1 link 91g |
| 436 | Olives, green canned Quantity: 14 whole 28g |
| 390 | Cottage Cheese, low fat 2% milkfat Quantity: 1/2 cup 113g |
| 380 | Peas, canned Lesueur (baby) -50% sodium Quantity: 1 cup 175g |
| 370 | Turkey, sausage links 90/10 lean, Jennie-O Quantity: 2 links 56g |
| 330 | Beets, canned slices Quantity: 1 cup 170g |
| 320 | Tuna, canned in water, white albacore Quantity: 3oz 85g |
| 300 | Soy Protein Isolate, GeniSoy Ultra Quantity: 35.5g |
| 257 | Buttermilk, low fat cultured Quantity: 1 cup 245g |
| 244 | Olives, ripe canned Quantity: 7 large 28g |
| 230 | Almonds, raw whole Quantity: 24 nuts 28g |
| 200 | Vegetable Protein Powder Quantity: 2 Tbsp 20g |
| 160 | Yogurt, organic plain nonfat Quantity: 1 cup 227g |
| 155 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24g |
| 150 | Yogurt, organic plain lowfat Quantity: 1 cup 227g |
| 145 | Peas, frozen Quantity: 1 cup 134g |
| 140 | Tomato Juice, V8 low sodium Quantity: 1 cup |
| 130 | Pumpkin seeds, dried hulled Quantity: 1/4 cup 30g |
| 125 | Milk, 1% fat organic Quantity: 1 cup 246g |
| 125 | Milk, fat free Quantity: 1 cup 246g |
| 120 | Spinach, frozen, organic Quantity: 1 cup |
| 115 | Bread, Pepperidge Farm Whole Grain double fiber Quantity: 1 slice, 43g |
| 100 | Celery, organic Quantity: medium stalk 40g |
| 100 | Legumes, dark red kidney beans, canned Quantity: 1/2 cup 130g |
| 100 | Tomato paste, Full Circle organic Quantity: 6oz can |
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) | data updated: August 24, 2011 |
|---|---|
| 170 | Egg, Brown cage free Eggland organic Quantity: 1 large |
| 90 | Turkey, ground 93/7 lean Quantity: 4oz |
| 85 | Salmon, frozen wild keta (Pacific) Quantity: 4oz 113g |
| 77 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85g |
| 70 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85g |
| 70 | Turkey Sausage, lean, sweet Quantity: 1 link 91g |
| 65 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85g |
| 65 | Chicken, breast tenderloins boneless skinless Quantity: 112g |
| 65 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56g |
| 60 | Bison Burger (cooked) Quantity: 3oz 85g |
| 60 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113g |
| 57 | Tilapia, cooked dry heat Quantity: 4oz 100g |
| 50 | Turkey, ground breast 99% lean Quantity: 4oz |
| 45 | Turkey, sausage links 90/10 lean, Jennie-O Quantity: 2 links 56g |
| 38 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24g |
| 36 | Tuna, canned in water, white albacore Quantity: 3oz 85g |
| 35 | Whey Protein Booster Vanilla Powder, Naturade Quantity: 2 Tbsp 20g |
| 19 | Pasta, Spinach (cooked) Quantity: 2oz 56g |
| 17 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20g |
| 15 | Cottage Cheese, low fat 2% milkfat Quantity: 1/2 cup 113g |
| 10 | Milk, 1% fat organic Quantity: 1 cup 246g |
| 10 | Sour Cream, light Quantity: 1oz 28g |
| 10 | Yogurt, organic plain lowfat Quantity: 1 cup 227g |
| 10 | Buttermilk, low fat cultured Quantity: 1 cup 245g |
| 5 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113g |
| 4 | Yogurt, organic plain nonfat Quantity: 1 cup 227g |
| 3 | Sour Cream, fat free Quantity: 1oz 28g |
| 3 | Milk, fat free Quantity: 1 cup 246g |
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