Food Choices - Mercy

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FRUITS AND FRUIT JUICES<strong>Food</strong> Serving Calorie Carb Fat SodiumSize Points grams grams milligramsApples:Fresh 1 avg (3/lb) 1 19 0 0Juice, unsweetened ½ cup 1 15 0 7Sauce, unsweetened ½ cup 1 14 0 2Sauce, sweetened ½ cup 1 ½ 26 0 4Apricots:Fresh 3 whole ½ 12 0 1Canned solids & liquids:Juice pack ½ c (4 halves) ½ 14 0 4Heavy syrup pack ½ c. (4 halves) 1 ½ c 19 0 4Dried, uncooked 10 med halves 1 22 0 4Nectar ½ cup 1 18 0 8Avocado: raw ½(3” diam.) 2 6 15 10Banana: 1 med - 9” 1 ½ 27 0 1Blackberries: fresh 1 cup 1 18 0 0Blueberries: fresh 1 cup 1 21 0 9Cantaloupe: cubed 1 cup 1 13 0 14Cherries:Fresh, sweet 10 cherries ½ 11 0 0Fresh, sour 10 cherries ½ 8 0 2Canned: solids & liquidsWater pack, sour red ½ cup ½ 11 0 9Water pack, sweet ½ cup 1 15 0 1Syrup pack, sweet ½ cup 1 ½ 27 0 4Cranberries:Fresh, raw ½ cup 1/2 6 0 1Cocktail juice: low cal ½ cup ½ 11 0 6Sweetened ½ cup 1 37 0 5Sauce, jelled, canned ¼ cup 1 ½ 27 0 20Dates: pitted 5 each 1 ½ 30 0 1Figs:fresh, raw 1 med ½ 10 0 1canned, heavy syrup 3 figs 1 20 0 ldried 1 med. ½ 12 0 2POINTS FOR GOOD NUTRITION PAGE 23
FRUITS AND FRUIT JUICES, cont.<strong>Food</strong> Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGrapefruit:fresh ½ (3 ½ ” diam) ½ 10 0 0canned ½ cup ½ 11 0 9syrup pack ½ cup 1 20 0 3juice, unsweetened ½ cup ½ 11 0 2Grapes:fresh, green 1 cup 1 16 0 2fresh, purple 1 cup 1 ½ 28 0 3syrup pack ½ cup 1 ½ 25 0 6juice, unsweetened ½ cup 1 ½ 32 0 3Honeydew melon:cubed 1 cup 1 16 0 17Kiwifruit: fresh 1 med ½ 11 0 4Kumquat: fresh 2 med ½ 6 0 2Lemon juice:unswtd, can or bottle 2 Tbsp 0 2 0 6Lime juice:unswtd, can or bottle 2 Tbsp. 0 2 0 4Mango: fresh 1 cup cut up 1 ½ 28 0 0Nectarine: fresh 1 (2 ½” diam) 1 16 0 0Orange:fresh 1 (2 ½” diam) 1 15 0 1froz. Juice, unswtd ½ cup 1 13 0 lmandarin, lt syrup ½ cup 1 20 0 8Papaya: fresh 1 cup cut up 1 19 0 0Peaches:dried 10 halves 4 80 0 9fresh 1 (2 ¾” diam.) ½ 10 0 0canned, solids & liquidsjuice pack ½ cup 1 14 0 5water pack ½ cup ½ 8 0 4syrup pack, heavy ½ cup 1 ½ 25 0 7nectar ½ cup 1 17 0 17PAGE 24POINTS FOR GOOD NUTRITION
Page 2: Healthy Eating for a Healthy Lifest
Page 6: ■ EASY GUIDELINES FOR COUNTING CA
Page 10 and 11: cheese, egg yolk, ice cream, lard,
Page 12 and 13: 6 pts.Dinner5 pts.Breakfast5 pts.Lu
Page 14 and 15: SAFE CALORIE LEVELIt is important t
Page 16 and 17: CALORIE CONTENT ON FOOD LABELS:CALO
Page 18 and 19: This information is not intended to
Page 20 and 21: BREADS, CEREALS, AND OTHER GRAINS,
Page 22 and 23: BREADS, CEREALS, AND OTHER GRAINS,
Page 26 and 27: FRUITS AND FRUIT JUICES, cont.Food
Page 28 and 29: MEATS AND OTHER PROTEIN FOODS, cont
Page 34 and 35: MILK AND MILK PRODUCTS, cont.Food S
Page 36 and 37: VEGETABLES, cont.Food Serving Calor
Page 38 and 39: VEGETABLES, cont.Food Serving Calor
Page 40 and 41: SOUPS, cont.Food Serving Calorie Ca
Page 42 and 43: FROZEN DINNERSFood Serving Calorie
Page 44 and 45: COMBINATION DISHES, CASSEROLES AND
Page 46 and 47: BEVERAGESFood Serving Calorie Carb
Page 48 and 49: MISCELLANEOUS ITEMSFood Serving Cal
Page 50 and 51: MISCELLANEOUS ITEMS, cont.Food Serv
Page 52 and 53: SWEETS AND DESSERTSFood Serving Cal
Page 54 and 55: SWEETS AND DESSERTS, cont.Food Serv
Page 56 and 57: SWEETS AND DESSERTS, cont.Food Serv
Page 58 and 59: FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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Page 78 and 79:
Page 80 and 81:
FATSFood Serving Calorie Carb Fat S
Page 82:
EXPERIENCEINNOVATIONTEAMWORKVISIONC
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Food Choices - Mercy

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