| Food Information |
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| 3 ounces of meat is about the size and thickness of a deck of playing cards. |
| A medium piece of fruit is about the size of a tennis ball. |
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| 1 ounce of cheese is about the size of 4 stacked dice. |
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| 1 cup of a vegetable is about the size of your fist. |
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| 1 teaspoon is about the size of your thumb. |
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| 1 ounce of nuts or seeds is one handful. |
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| Food |
Amount |
Carb g |
Protein g |
Fat g |
Calories |
| POULTRY, MEAT & SEAFOOD |
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| Chicken breast, grilled/broiled |
4 oz |
0 |
26 |
3 |
130 |
| Deli turkey breast |
4 oz |
3 |
22 |
0 |
100 |
| Turkey breast, grilled/broiled |
4 oz |
0 |
22 |
8 |
160 |
| Deli roast beef |
4 oz |
1 |
20 |
4 |
120 |
| Sirloin steak, broiled/grilled |
4 oz |
0 |
34 |
10 |
225 |
| Hamburger patty |
4 oz |
0 |
22 |
8 |
160 |
| Veggie burger |
2.5 oz |
5 |
14 |
4 |
110 |
| Deli lean ham |
4 oz |
4 |
21 |
2 |
120 |
| Pork chop, broiled |
4 oz |
0 |
34 |
10 |
225 |
| Rainbow trout, broiled/grilled |
4 oz |
0 |
28 |
9 |
190 |
| Salmon, broiled/grilled |
4 oz |
0 |
27 |
14 |
235 |
| Shrimp, boiled/grilled |
4 oz |
0 |
24 |
2 |
115 |
| Tuna, packed in water |
3 oz |
0 |
20 |
3 |
105 |
| DAIRY, EGGS & CHEESE |
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| Cottage cheese – 2% fat |
1/2 cup |
4 |
12 |
3 |
90 |
| Plain yogurt, nonfat |
8 oz |
17 |
8 |
0 |
100 |
| Plain yogurt, whole milk |
8 oz |
13 |
9 |
9 |
170 |
| Sour cream, regular |
2 tbsp |
1 |
1 |
5 |
45 |
| Cream cheese, regular |
2 tbsp |
1 |
2 |
10 |
100 |
| Whole milk |
8 fl oz |
12 |
8 |
8 |
150 |
| 2% milk |
8 fl oz |
12 |
8 |
5 |
125 |
| Egg |
1 large |
1 |
6 |
5 |
75 |
| Mozzarella string cheese |
1 stick |
1 |
6 |
7 |
90 |
| Muenster/provolone cheese |
1 oz |
0 |
7 |
8 |
100 |
| Cheddar cheese |
1 oz |
0 |
7 |
10 |
120 |
| Swiss cheese |
1 oz |
0 |
7 |
9 |
110 |
| American cheese |
1 slice |
0 |
4 |
4 |
50 |
| FRUITS |
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| Apple, whole |
1 med |
20 |
0 |
0 |
80 |
| Banana |
1 med |
26 |
1 |
0 |
110 |
| Blueberries |
1/2 cup |
10 |
1 |
0 |
45 |
| Cantaloupe |
1 cup |
13 |
1 |
0 |
55 |
| Grapefruit |
1/2 med |
15 |
0 |
0 |
60 |
| Grapes |
1 1/2 cup |
22 |
1 |
0 |
90 |
| Honey dew |
1 cup |
15 |
0 |
0 |
60 |
| Orange juice |
1 med |
22 |
2 |
0 |
95 |
| Peach |
1 med |
10 |
0 |
0 |
40 |
| Pear |
1 med |
25 |
0 |
0 |
100 |
| Pineapple, fresh |
1 cup |
19 |
1 |
0 |
80 |
| Plum |
1 med |
10 |
1 |
0 |
40 |
| Raisins |
1/4 cup |
31 |
1 |
0 |
130 |
| Raspberries |
1 cup |
14 |
1 |
0 |
60 |
| Strawberries |
8 med |
11 |
1 |
0 |
45 |
| Watermelon |
1/2 cup |
6 |
0 |
0 |
25 |
| VEGETABLES |
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| Asparagus (5) |
1/2 cup |
4 |
2 |
0 |
25 |
| Avocado |
1/2 med |
7 |
2 |
14 |
160 |
| Beans, garbanzo |
1/2 cup |
27 |
6 |
1 |
140 |
| Black beans |
1/2 cup |
19 |
6 |
0 |
100 |
| Broccoli, cooked |
1 cup |
8 |
3 |
0 |
45 |
| Broccoli, raw |
1 cup |
7 |
2 |
0 |
35 |
| Cabbage, raw, shredded |
1 cup |
4 |
1 |
0 |
20 |
| Carrots, baby, raw |
10 med |
9 |
1 |
0 |
40 |
| Carrots, sliced, cooked |
1 cup |
11 |
2 |
0 |
50 |
| Cauliflower, cooked |
1 cup |
7 |
2 |
0 |
35 |
| Cauliflower, raw |
1 cup |
5 |
1 |
0 |
25 |
| Celery, raw |
2 stalks |
2 |
0 |
0 |
10 |
| Corn, whole kernel |
1/2 cup |
15 |
2 |
1 |
75 |
| Cucumber, sliced |
1/2 cup |
1 |
1 |
0 |
10 |
| Eggplant |
2/3 cup |
4 |
1 |
0 |
20 |
| Green beans, cut |
1/2 cup |
5 |
1 |
0 |
25 |
| Mixed greens |
2 cups |
3 |
1 |
0 |
15 |
| Peas, green, cooked |
1/2 cup |
13 |
4 |
0 |
70 |
| Pepper, bell, diced |
1/2 cup |
2 |
0 |
0 |
10 |
| Potato, baked with skin |
1 med |
51 |
4 |
0 |
220 |
| Potato, mashed |
1/2 cup |
17 |
1 |
1 |
80 |
| Potato, sweet, baked with skin |
1 med |
28 |
2 |
0 |
120 |
| Potato, sweet, mashed |
1/2 cup |
24 |
2 |
0 |
105 |
| Red beans/kidney beans |
1/2 cup |
19 |
6 |
0 |
100 |
| Refried beans |
1/2 cup |
20 |
6 |
2 |
120 |
| Spinach, cooked |
1/2 cup |
3 |
2 |
0 |
20 |
| Spinach, fresh |
1 1/2 cups |
1 |
1 |
0 |
10 |
| Squash, summer, raw |
1/2 cup |
2 |
1 |
0 |
10 |
| Squash, summer, cooked |
1 cup |
7 |
1 |
0 |
30 |
| Squash, winter, cooked |
1 cup |
18 |
2 |
0 |
80 |
| Tomato |
1/2 med |
3 |
1 |
0 |
15 |
| GRAINS AND STARCHES |
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| All Bran Cereal |
1/2 cup |
23 |
4 |
1 |
80 |
| Akmak crackers |
5 crackers |
20 |
5 |
2 |
115 |
| Brown rice, cooked |
1 cup |
44 |
5 |
2 |
215 |
| Cheerios |
1 cup |
21 |
2 |
2 |
110 |
| Keebler Multigrain Bistro Crackers |
2 pieces |
11 |
1 |
3 |
75 |
| Melba Toast |
3 pieces |
10 |
1 |
4 |
80 |
| Oatmeal, cooked |
1 cup |
24 |
6 |
2 |
140 |
| Pancakes |
3 4″ cakes |
42 |
6 |
3 |
220 |
| Ritz crackers, whole wheat |
5 crackers |
11 |
1 |
3 |
70 |
| Rye Krisp crackers |
2 pieces |
10 |
1 |
2 |
60 |
| Shredded Wheat cereal |
3 biscuits |
34 |
1 |
1 |
150 |
| Tempeh |
1/2 cup |
8 |
16 |
8 |
170 |
| Tofu (extra firm) |
3 oz |
2 |
9 |
5 |
90 |
| Whole wheat bread |
1 slice |
14 |
2 |
1 |
75 |
| Whole wheat pasta |
1 cup |
37 |
5 |
1 |
175 |
| Whole wheat pita bread |
1 piece |
27 |
4 |
2 |
140 |
| Whole wheat tortilla, 8″ |
1 piece |
26 |
4 |
2 |
140 |
| NUTS |
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| Almonds, roasted |
1 oz |
5 |
6 |
15 |
180 |
| Cashews, roasted |
1 oz |
9 |
4 |
13 |
170 |
| Peanut butter |
2 tbsp |
6 |
8 |
15 |
190 |
| Peanuts, dry roasted |
1 oz |
5 |
6 |
13 |
160 |
| Pistachios, in shells |
2 oz |
7 |
6 |
13 |
170 |
| FATS |
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| Butter |
1 tbsp |
0 |
0 |
11 |
100 |
| Mayonnaise |
1 tbsp |
0 |
0 |
11 |
100 |
| Olive oil |
1 tbsp |
0 |
0 |
13 |
120 |
| Salad dressing, light |
2 tbsp |
7 |
0 |
5 |
70 |
| Salad dressing, regular |
2 tbsp |
1 |
0 |
16 |
150 |
| Canola or vegetable oil |
1 tbsp |
0 |
0 |
13 |
120 |
| BEVERAGES |
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| Apple juice |
8 fl oz |
28 |
0 |
0 |
110 |
| Coffee |
6 fl oz |
1 |
0 |
0 |
5 |
| Grape juice |
8 fl oz |
31 |
1 |
0 |
130 |
| Orange juice |
8 fl oz |
27 |
0 |
0 |
110 |
| Diet soda |
12 fl oz |
0 |
0 |
0 |
0 |
| Regular soda |
12 fl oz |
40 |
0 |
0 |
160 |
| Tea, sweetened |
8 fl oz |
25 |
0 |
0 |
100 |
| Tea, unsweetened |
8 fl oz |
0 |
0 |
0 |
0 |
| Water |
8 fl oz |
0 |
0 |
0 |
0 |
