Food Choices - Mercy

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MILK AND MILK PRODUCTS, cont.<strong>Food</strong> Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCream:Half ‘n Half 2 T ½ 1 3.5 12Fat Free ½ ‘n ½ 2 T ½ 3 0 25Whipping Cream, hvy 2 T* 1.5 1 11 12*Unwhipped amt.Ice Cream:Vanilla ½ cup 2 16 7 53Ice Milk: VanillaHard Pack ½ cup 1 15 3 56Soft Serve ½ cup 1 ½ 19 2 62Sugar & fat free ½ cup 1 ½ 20 0 50Low fat ½ cup 1 ½ 18 2 50Milk:Buttermilk, 1% fat 8 oz 1 ½ 12 2 257Chocolate flavored drink2 % fat 8 oz 2 ½ 26 5 151Condensed , sweet 1 oz 1 ½ 21 3 48Dry Skim milk ¼ cup 1 ½ 16 0 161Evap milk, cannedSkim 4 oz 1 ½ 14 0 148Whole 4 oz 2 ½ 13 10 136Low Fat milk, 2 % 8 oz 1 ½ 12 5 122Skim milk 8 oz 1 12 0 126Whole milk, homo 8 oz 2 11 8 120Yogurt:Plain, non-fat 8 oz 1 ½ 19 0 170Lowfat, fruited 8 oz 3 38 3 137Light, fruited 6 oz 1 16 0 75POINTS FOR GOOD NUTRITION PAGE 33
VEGETABLES<strong>Food</strong> Serving Calorie Carb Fat SodiumSize Points grams grams milligramsArtichoke:Frozen, hearts only ½ cup ½ 9 0 55Boiled 1 2 34 0 285Asparagus: ½ cup ½ 4 0 10Bamboo shoots: ½ cup 0 2 0 5Beans:Bean salad, 3 bean ½ cup 1 15 0 411Black eyed peas ½ cup 1 ½ 19 0 276Dry, cooked & drained, no added salt(includes black, great northern, kidney, lima,navy pinto) ½ cup 1 ½ 20 0 2Garbanzos, chick peasCanned ½ cup 2 23 2 363Green beansCanned, drained ½ cup 0 3 0 178Canned, not drained ½ cup 1 ½ 20 0 445Fresh or frozen ½ cup 0 3 0 2Kidney beans, cnd ½ cup 1 ½ 20 0 444Lentils, boiled ½ cup 1 ½ 20 0 2Pork ‘n beans, cnd ½ cup 1 ½ 29 3 490Refried, fat-free ½ cup 1 20 0 480Refried, vegetarian ½ cup 1 ½ 21 2 550Soybeans, boiled* ½ cup 2 9 8 1*no added saltSoybeans, green ½ cup 1 ½ 10 6 13Beets:Canned, drained, salted ½ cup ½ 6 0 165Fresh, cooked ½ cup ½ 9 0 65Harvard, cnd ½ cup 1 22 0 199Broccoli:Raw ½ cup 0 2 0 12Cooked ½ cup- 1 cup ½ 4 0 20Brussel sprouts:Cooked ½ cup ½ 7 0 16Cabbage:Raw ½ cup 0 2 0 6Cooked ½ cup 0 3 0 61 cup ½ 7 0 12Carrots:Cooked ½ cup ½ 8 0 51Raw, med 1 0 7 0 25PAGE 34POINTS 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 28 and 29: MEATS AND OTHER PROTEIN FOODS, cont
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 80 and 81: FATSFood Serving Calorie Carb Fat S
Page 82: EXPERIENCEINNOVATIONTEAMWORKVISIONC

Food Choices - Mercy

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