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Example Foods, Diet Foods, Protein, Starches, Fats
 

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Below is a small list of example foods that are included in a lot of our diet menus.
Vegetables
Fat-Free and Very Lowfat Milk
Very Lean Protein
Fruits		 Lean Protein
Medium Fat Proteins
Starches
Fats

 

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk contain 90 calories per serving. One serving equals:

1 cup Milk, fat-free or 1% fat
3/4 cup Yogurt, plain non fat or low fat
1 cup Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, non fat or low fat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1 cup Fresh melon cubes
1/8 th Honeydew melon
4 ounces Unsweetened Juice
4 teaspoons Jelly or Jam

Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
2 medium Sardines
* Limit to 1-2 times per week

Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

1 ounce Beef (any prime cut), corned beef, ground beef **
1 ounce Pork chop
1 each Whole egg (medium) **
1 ounce Mozzarella cheese
1/4 cup Ricotta cheese
4 ounces Tofu (note this is a Heart Healthy choice)
** choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slice Reduced calorie or "lite" Bread
1/4 (1 Ounce) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
3/4 cup Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Barley or couscous- cooked
1/3 cup Legumes (dried beans, peas or lentils)- cooked
1/2 cup Pasta- cooked
1/2 cup Bulgar- cooked
1/2 cup Corn, sweet potato or green peas
3 ounce Baked sweet or white potato
3/4 ounce Pretzels
3 cups Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoon Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon Butter
1 teaspoon Stick margarine
1 teaspoon Mayonnaise
1 Tablespoon Reduced fat margarine or mayonnaise
1 Tablespoon Salad dressing
1 Tablespoon Cream cheese
2 Tablespoons Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

Click Here to See a Sample Menu

 

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