Beverages

apple juice, 6oz.......................................90
coffee (black).............................................0
cola type, 12oz.......................................115
cranberry juice , 6oz.............................115
ginger ale, 12oz.....................................115
grape juice, (prepared from frozen
  concentrate), 6oz................................142
lemonade, (prepared from frozen
  concentrate), 6oz..................................85
milk, protein fortified, 1 c....................105
  skim, 1 c.................................................90
  whole, 1 c.............................................160
orange juice, 6 oz....................................85
pineapple juice, unsweetened,6 oz.......95
root beer 12 oz.......................................150
tonic (qunine water) 12oz....................132

             Dairy Products

butter or margarine, 1 T...............................100
cheese, American, 1 oz..................................100
  camembert, 1 oz............................................85
  cheddar, 1 oz................................................115
  cottage cheese, 1 oz.......................................30
  mozzarella, 1 oz............................................90
  parmesan, 1 oz.............................................130
  ricotta, 1 oz....................................................50
  roquefort, 1 oz.............................................105
  Swiss, 1 oz...................................................105
cream, light, 1 T...............................................30
  heavy, 1 T.......................................................55
  sour, 1 T.........................................................45
hot chocolate, with milk, 1 c.........................277
milk chocolate, 1 oz................................145-155
yogurt
  made w/ whole milk, 1 c......................150-165
  made w/ skimmed milk, 1 c........................125

              Meat and Poultry

beef, ground (lean), 3 oz................................185
  roast, 3 oz.....................................................185
chicken, broiled, 3 oz.....................................115
lamb chop (lean), 3 oz............................175-200
steak, sirloin, 3 oz..........................................175
  tenderloin, 3 oz...........................................174
  top round, 3 oz.............................................162
turkey, dark meat, 3 oz.................................175
  white meat, 3 oz..........................................150
veal, cutlet, 3 oz.............................................156
  roast, 3 oz.......................................................76

                       Nuts
almonds, 2 T...................................................105
cashews, 2 T....................................................100
peanuts, 2 T....................................................105
peanut butter, 1 T............................................95
pecans, 2 T........................................................95
pistachios, 2 T...................................................92
walnuts, 2 T......................................................80

                 Breads

cornbread, 1 sm. square........................130
dumplings, 1 med....................................70
French toast, 1 slice...............................135
melba toast, 1 slice..................................25
muffins, blueberry, 1 muffin................110
  bran, 1 muffin.....................................106
  corn, 1 muffin......................................125
  English, 1 muffin................................280
pancakes, 1 (4 in.)....................................60
pumpernickel, 1 slice..............................75
rye, 1 slice.................................................60
waffle, 1...................................................216
white, 1 slice.......................................60-70
whole wheat, 1 slice...........................55-65

                     Pasta

macaroni or spaghetti,
  cooked, 3/4 c.................................................115

                      Soups

bean, 1 c...................................................130-180
beef noodle, 1 c.................................................70
bouillon and consomme, 1 c............................30
chicken noodle, 1 c...........................................65
chicken with rice, 1 c.......................................50
minestrone, 1 c..........................................80-150
split pea, 1 c.............................................145-170
tomato w/ milk, 1 c.........................................170
vegetable, 1 c.............................................80-100

                 Cereals

cornflakes, 1 c.........................................105
cream of wheat, 1 c.................................120
oatmeal, 1 c.............................................148
rice flakes, 1 c.........................................105
shredded wheat, 1 biscuit......................100
sugar krisps, 3/4c....................................110

                Vegetables

asparagus, 1 c....................................................35
broccoli, cooked, 1/2 c......................................25
cabbage, cooked, 1/2 c.................................15-20
carrots, cooked. 1/2 c...................................25-30
cauliflower, 1/2 c.........................................10-15
corn (kernels), 1/2 c.........................................70
green beans, 1 c................................................30
lettuce, shredded, 1/2 c......................................5
mushrooms, canned, 1/2 c...............................20
onions, cooked, 1/2c.........................................30
peas, cooked, 1/2 c............................................60
potato, baked, 1 med........................................90
  chips, 8-10....................................................100
  mashed, w/ milk & butter, 1 c............200-300
spinach, 1 c........................................................40
tomato, raw, 1 med...........................................25
  cooked, 1/2 c...................................................30

               Crackers

graham, 1 cracker...............................15-30
rye crisp, 1 cracker...................................35
saltine, 1 cracker................................17-20
wheat thins, 1 cracker..............................9

                      Eggs
fried, 1 lg.........................................................100
poached or boiled, 1 lg................................75-80
srambled or in omelet, 2 lg....................110-130

           Fish and Seafood

bass, 4 oz.........................................................105
salmon, broiled or baked, 3 oz.....................155
sardines, canned in oil, 3 oz.........................170
trout, fried, 3 1/2 oz........................................220
tuna, in oil, 3 oz.............................................170
  in water, 3 oz...............................................110

                      Fruits

apple, 1 med...............................................80-100
applesauce, sweetened, 1/2c.....................90-115
  unsweetened, 1/2 c........................................50
banana, 1 med...................................................85
blueberries, 1/2 c..............................................45
cantaloupe, 1/2 c...............................................24
cherries, (pitted), raw, 1/2 c.............................40
grapefruit, 1/2 med...........................................55
grapes, 1/2 c.................................................35-55
honeydew, 1/2 c.................................................55
mango, 1 med....................................................90
orange, 1 med..............................................65-70
peach, 1 med.....................................................35
pear, 1 med................................................60-100
plum 1 med.......................................................30
pineapple, fresh, 1/2 c......................................40
  canned in syrup, 1/2 c...................................95
strawberries, fresh,1/2 c..................................30
  frozen and sweetened, 1/2c.................120-140
tangerine, 1 lg..................................................39
watermelon, 1/2 ...............................................42

               Salad Dressings

blue cheese, 1 T...............................................70
French, 1 T.......................................................65
Italian, 1 T........................................................80
mayonnaise, 1 T.............................................100
olive oil, 1 T....................................................124
Russian, 1 T......................................................70
salad oil, 1 T...................................................120

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