BEANS FOOD Black beans Garbanzo (chickpeas) Kidney beans Lentil beans Lima beans Navy beans Soybeans

(Edamame) Tofu AMOUNT 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup fresh TOTAL CALORIES 113 134 112 115 108 129 127 94

Yogurt, non fat

1 cup

127

FISH FOOD Anchovies, in water Halibut Mackerel Salmon Sardines, in water Tuna, tongol AMOUNT 1 ounce 3 ounces 3 ounces 3 ounces 1 can 1/4 cup TOTAL CALORIES 37 120 85 121 130 60

DAIRY FRUIT FOOD Butter Cheddar Cheese Cottage Cheese Cottage Cheese, low fat Egg Milk, low fat Milk, skim Muenster cheese Swiss cheese Yogurt, low fat AMOUNT TOTAL CALORIES 1 tbs. 110 1 ounce 1/2 cup 1/2 cup 1 large 1 cup 1 cup 1 ounce 1 ounce 1 cup 114 110 90 75 121 86 104 107 144 FOOD Apple Apricots Banana Blackberries Blueberries Cantaloupe Cherries Dates Figs Grapefruit AMOUNT 1 medium 3 medium 1 medium 1/2 cup 1/2 cup 1/4 medium 1 cup 5 pieces 1 medium 1/2 medium TOTAL CALORIES 80 60 110 37 41 50 90 120 37 60

rought cut Pancake. 10" diam. 1/4 cup TOTAL CALORIES 212 230 97 210 86 185 185 192 55 170 89 160 GRAINS . dry Rice. 1/4 cup 1/4 cup 1/4 cup 1 tbs. cooked Rice. brown. 1/4 cup 1 tbs. wild. cooked Rye bread Whole wheat bread NUTS AND SEEDS FOOD Almonds Brazil nuts Cashews Peanuts Peanut butter Pecans Pistachios. seedless Raspberries Strawberries Tangerine Watermelon Watermelon 1 cup 1 medium 2 medium 1 average 1 average 1/2 medium 1 medium 1 medium 1/2 medium 1 medium 1 medium 1 medium 2 slices 2 medium 1/4 cup 1/4 cup 1 cup 8 medium 1 medium 1 cup 1 slice. 60 45 100 15 20 70 70 70 70 40 100 32 65 80 110 107 50 45 50 40 150 FOOD Oatmeal. buckwheat Pancake. shelled Pumpkin seeds Sesame seeds Sunflower seeds Tahini Walnuts AMOUNT 1 cup 1 4" diameter 1 4" diameter 1 cup 1/2 cup 1/2 cup 1 slice 1 slice TOTAL CALORIES 145 54 74 54 80 85 56 56 AMOUNT 1/4 cup 1/4 cup 1/4 cup 1/4 cup 1 tbs. whole wheat Popcorn.Grapes Guava Kiwifruit Lemon Lime Mango Nectarine Orange Papaya Peach Pear Persimmon Pineapple Plums Prunes Raisins.

dark meat. raw Celery. romaine 1/2 cup cooked 1/2 cup cooked 1 7 inch 1/2 cup cooked 1/2 cup cooked 3 florets 1 stalk 1/2 cup cooked 1/2 cup cooked 1 medium 1/2 cup cooked 1/2 cup cooked 1/2 cup sliced 1/2 cup cooked 1/2 cup chopped 1 clove 1/2 cup cooked 1/2 cup chopped 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 cup raw 1/2 cup 1/2 cup 30 17 31 35 20 14 6 13 18 9 17 89 7 13 13 4 22 16 43 18 24 16 66 9 4 Chicken. raw . raw Celery Chard Chives Collard greens AMOUNT 1 cup 1 medium 1/2 cup cooked 1/2 cup 1/2 cup cooked 1/2 cup pureed 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup raw sliced 1/2 cup cooked 1/2 cup cooked 1 medium stalk TOTAL CALORIES 20 60 42 3 23 185 21 20 38 25 10 22 45 Corn Cucumbers Eggplant Endive Garlic Green beans Green onions Jicama Kale Kohlrabi Leeks Lemon grass Lettuce. dark meat. raw Carrots Cauliflower Cauliflower. no skin 4 ounces Chicken. light meat. iceburg Lettuce. no skin 4 ounces 4 ounces VEGETABLES FOOD Alfalfa sprouts Artichoke Artichoke hearts Arugula Asparagus Avocado Bamboo shoots Beet greens Beets Bell peppers Bok choy Broccoli Broccoli. no skin 4 ounces Turkey.POULTRY FOOD Chicken breast AMOUNT TOTAL CALORIES 4 ounces 193 196 232 178 212 Brussels sprouts Cabbage Carrot. no skin Turkey. light meat.

raw Onion. white Pumpkin Radishes Radicchio Rhubarb Rutabaga Sauerkraut Spinach Spinach Summer squash Sweet potato Tomato Turnip greens Turnips Water chestnuts 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 tbs. raw Parsley Peas Potato. 1/2 cup cooked 1 medium 1/2 cup chopped 1/2 cup chopped 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup sliced 1 medium leaf 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 cup raw 1/2 cup cooked 1/2 cup cooked 1 medium 1/2 cup cooked 1/2 cup cooked 1/2 cup raw 9 21 11 25 120 46 60 30 11 34 59 24 12 2 13 47 25 21 14 36 125 35 15 24 60 Winter squash Zucchini 1/2 cup cooked 1/2 cup cooked 80 14 .Mushrooms Mushrooms Mustard greens Okra Olive oil Onion Onion.