Food Choices - Mercy

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MEATS AND OTHER PROTEIN FOODS, cont.<strong>Food</strong> Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBEEFT-bone steak: lean & fat 3 oz. 3 ½ 0 17 46Tenderloin: 3 oz. 2 ½ 0 5 46Top round: lean 3 oz. 2 ½ 0 5 46EGGSOmelet: 3 egg 1 3 ½ 4 20 322Whites: 2 large ½ 0 0 92Whole: 1 large 1 0 5 69Substitute: ¼ cup ½ 0 0 92FISHCaviar: black & red 1 Tbsp ½ 0 2 ½ 230Cod: broiled 3 oz. 1 0 2 ½ 69Cod: dried & salted 3 oz. 3 ½ 0 2 ½ 5980Flounder: 3 oz. 1 ½ 0 2 ½ 92Grouper: baked 3 oz 1 ½ 0 0 46Haddock: broiled 3 oz. 1 ½ 0 0 69Halibut: baked 3 oz. 1 ½ 0 2 ½ 69Perch: broiled 3 oz. 1 0 2 ½ 69Snapper: baked 3 oz. 1 ½ 0 2 ½ 23Trout: rainbow, baked 3 oz. 1 ½ 0 2 ½ 23Tuna: water packed 3 oz. 1 ½ 0 2 ½ 300Tuna: water, low sodium 3 oz. 1 ½ 0 2 ½ 69POINTS FOR GOOD NUTRITION PAGE 27
MEATS AND OTHER PROTEIN FOODS, cont.<strong>Food</strong> Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGAMEDeer: venison, tenderloin 3.oz 1 ½ 0 2 ½ 46Pheasant: 3 oz. 1 ½ 0 2 ½ 23Rabbit, wild: 3 oz. 2 0 2 ½ 54MOLLUSKSClams: canned, drained ½ cup 1 0 2 ½ 92Clams: steamed 3 oz. 2 0 2 ½ 92Oysters: canned 3 oz 1 0 2 ½ 92Oysters: steamed 3 oz. 1 ½ 0 5 92Scallops: (sea or bay) 3 oz. 1 0 2 ½ 40 – 170NUTS AND SEEDSAlmonds: dry roasted unsalted1 oz. /20 nuts 2 7 15 3Almonds: salted 1 oz. /20 nuts 2 ½ 6 16 90 – 130Cashews: dry roasted 1 oz. /18 nuts 2 9 13 5Chestnuts: fresh roasted 1 oz. /3 nuts 1 15 0 0Hazelnuts: filberts, dry roasted1 oz. /11 nuts 2 ½ 5 19 0Macadamia: dry roasted 1 oz 3 3 21 1 – 120Peanut butter: 2 Tbsp. 2 ½ 6 12 – 16 90 – 250Peanult butter: no salt 2 Tbsp. 2 ½ 6 18 10Peanuts: dry roast, salted 1 oz. 3 6 14 230Pecans: shelled 1 oz. 2 ½ 5 18 0PAGE 28POINTS 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 24 and 25: FRUITS AND FRUIT JUICESFood Serving
Page 26 and 27: FRUITS AND FRUIT JUICES, cont.Food
Page 30 and 31: MEATS AND OTHER PROTEIN FOODS, cont
Page 32 and 33: 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
Page 78 and 79:
FAST FOOD, cont.Food Serving Calori
Page 80 and 81:
FATSFood Serving Calorie Carb Fat S
Page 82:
EXPERIENCEINNOVATIONTEAMWORKVISIONC
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