All In One Fitness

Healthy Habits to improve your Health, Lose Weight & Build Muscle

Drink about a gallon of water daily (128 oz. – 168 oz.). The minimum you should be consuming is half your body weight, i.e. 200 lbs = 100 ounces of water, not coffee, soda, juices or tea.
Eat the heavy foods in the morning before noon. Start your day with your largest meal, as the day goes on cut back on your carbohydrates, at midday your meal should be medium, and your last meal should be small, consisting mostly of Protein and Vegetables. Your eating plan should be low in sugar and sodium (salt).
It is important to eat on a regular schedule to keep your metabolism moving rapidly. The average person is awake 18 hours a day, and should be eating every 3 hours (5 meals a day each consisting between 300 - 500 calories); last two meals should be mostly protein and veggies only.
Eat plenty of raw veggies, fiber is good for attracting fat and keeping your colon clean.
If you have lived on a high bread diet most of your life and tend to retain water consider doing the Yeast Free Diet for a month or two.
Make sure you eat enough protein to rebuild your muscle tissue. Consider adding proteins shakes in between meals, www.RoseAcreFarms.com carries an “all egg white protein” with no additives or sugars; blend with your favorite fruit or almond milk, add a little Glucomannan fiber to make the perfect low calorie, high protein shake.
Calculate how much protein your body needs, not enough protein will have you spinning your wheels when working out not achieving any results. Women need more than men!
Try to go organic as much as possible, avoid foods (chicken, beef, milk) containing hormones. Avoid pre-packaged deli-meat.
Workout with weights at least 3 times per week. Muscle weights more than fat and burns about 4 times the calories as fat.
Carbohydrates and proteins each take 2 hours to digest, when mixed you need 4 hours to digest, this does not mean you burned the calories you digested. Balance the food you eat with physical activity to maintain or improve your weight.
Try your best to stay away from refined or artificial sugars and enriched foods.
Make sure your eating plan consists of plenty of protein, veggies, and fruits.
Avoid fast food restaurants, 2 peanut butter & jelly sandwiches is way better than any meal at a fast food place!
If you drink alcoholic beverages, do so in moderation. Alcohol is high in calories and has no nutrients. AVOID drinks that are mixed with juices, sodas or milk
Switch from "cow milk" to Almond Milk, taste better and its healthier for you. It contains less calories and No Hormones!
Lay off coffee and sodas; consider switching to green tea. If you don’t like the taste of tea, but need the caffeine boost www.wholehealth.com sells Green Tea capsules that will satisfy the caffeine need without any calories and they are healthy for you!
Like a pool your body also needs to maintain a balanced PH, if your diet has consisted of acid forming foods chances are your PH is on the low side which causes various diseases, you can add PH drops to your water to help balance your body (recommended www.OrizonResearch.com) and/or eat a high alkaline diet. Click here to see the a list of Acid/Alkaline Foods.

Other recommended products:

Desiccated Liver a safe and natural way to pump up muscles without steroid use. Non-synthetic, no risk of Iron poisoning. Excellent for individuals that suffer from iron deficiency, low energy, constant body coldness and dark circles under eyes.
Be aware of how many calories you need a day. Education is the best policy in living a healthier life, click here to Calculate Calories needed.
For delicious low calories meals check out the Paleo Diet Cookbook your body will never know you are counting calories!
And finally when you start working out especially with weights, weight yourself before you begin and then PUT AWAY the scale in a place you cannot see it or get to it easy! Muscle weighs more than fat, so as your are building muscle and replacing the fat with muscle your weight might not fluctuate much, seeing this on the scale might be not be encouraging. It is best to measure yourself and use this as a true guide to how much body fat % your are losing and how much lean muscle you are gaining, linear has a good calculator to help you calculate your figures, recommended to visit prior to starting a workout sessions.

Keeping up with our Nutrition is important, after all it is what fuels us and provides us with the energy we need. It is important to make sure we fuel our bodies with the proper nutrition and pay attention to what we put in our bodies, just like you pay attention to what kind of fuel you put into your car, our bodies need that same kind of attention.

Below are tips to help you with your fitness goals.

THE MESS UP DAY:

Allow yourself a day in the weekend to royally mess it up, in other words trick the body and treat yourself to foods you love. And if you love eating out but can't afford your favorite restaurant, then learn how to cook your favorite meals from famous restaurants with the Restaurant Recipe Book, guarantee that you still will eat less calories than eating out and your pocket won't hurt that much!

SODIUM:

High Amounts of Sodium in the Diet
Quick Facts...
·    Sodium is one factor in the development of high blood pressure.
·    Sodium is a component of salt; table salt is 40 percent sodium and 60 percent chloride.
·    Most foods contain some sodium because it is naturally present.
·    Several food industries are trying to find methods to decrease sodium in the food while ensuring its safety.
·    The maximum recommended level of sodium intake is 2,300 mg per day.

Sodium is a part of everyone's diet, but how much is too much? Under ideal conditions, the minimum sodium requirement is about 1,500 milligrams (mg) of sodium each day. This is less than 1 teaspoon of table salt. The maximum recommended level of sodium intake is 2,300 mg per day.

On average, American men consume between 3,100 and 4,700 mg of sodium per day, while women consume between 2,300 and 3,100 mg (due to their lower calorie intake, not because of restricting sodium).
To give you an idea of how much Sodium you may be consuming in a day, take the following meal into consideration.

McDonald’s Nutritional Fact:

Food Items    Sodium(mg)
Double Cheeseburger    1,150
Medium French fires    270
1 ketchup packet    110
Diet Coke    30
Total:    1,560

In just this one meal you have consumed over HALF of your sodium intake. This is why it is important TO WRITE DOWN what you eat everyday if you are on a weight loss program.

CALORIE CHART

Linda Stradley from What's Cooking America has done a wonderful job at putting information together on DIET RECIPES, DINNER PARTY MENU's & HOW TO READ FOOD LABELS, we highly encourage you to visit her site www.WhatsCookingAmerica.net

Below is a Nutritional Chart from her site to help you get started on watching your calories!

Alcoholic Beverages
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories

Beer, light	12 oz can or bottle	6.9	0	110
Beer, regular	12 oz can or bottle	11.9	0	144
Cocktails: (carbohydrates depend on recipe used) Alexander Bacardi Black Russian Bloody Mary Daiquiri Gin Rickey Gin & Tonic Grasshopper Mai Tai Manhattan Margarita Martini Mint Julep Old Fashioned Pina Colada Screwdriver Singapora Sling Tom Collins Whisky Sour White Russian	2.5 fluid ounces 2.5 fluid ounces 3 fluid ounces 5 fluid ounce 2 fluid ounces 7 fluid ounces 7.5 fluid ounces 2.25 fluid ounces 4.5 fluid ounces 2.5 fluid ounces 3 fluid ounces 2.5 fluid ounces 10 fluid ounces 4 fluid ounces 4.5 fluid ounces 7 fluid ounces 8 fluid ounces 7.5 fluid ounces 3 fluid ounces 3.5 fluid ounces			180 120 250 116 120 115 170 165 310 130 155 137 215 180 260 175 230 120 125 270
Distilled gin, rum, vodka, & whiskey (80 proof)	1 ounce	0	0	65
Liqueur, coffee (53 proof)	1 ounce	16.3	.1	117
Liqueur, creme de menthe (72 proof)	1 ounce	14	.1	125
Wine, red	1 wine glass (4 ounces)	1.7	0	91
Wine, white	1 wine glass (4 ounces)	1.7	0	86
Wine, rose	1 wine glass (4 ounces)	3.1	0	90
Wine, dessert	3 ounces	10.04	0	130
Wine, port	2 ounces	6	0	86

Beef
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Frankfurter, Beef	1	1.4	16.8	184
Ground Beef, lean (broiled or grilled) Ground Beef, extra lean (broiled or grilled)) Ground Beef, regular (broiled or grilled)	4 ounces 4 ounces 4 ounces	0 0 0	20.9 8.5 23.5	308 290 328
Pepperoni	1 ounce 1 slice	0	13 2.33	148 27
Flank Steak (broiled or grilled)	4 ounces	0	14.2	256
Porterhouse Steak, prime grade (broiled or grilled)	4 ounces	0	37.6	445
Round Steak (broiled or grilled)	4 ounce	0	15	265
Sirloin Steak, lean (broiled or grilled)	4 ounces	0	9.1	229
Tenderloin Steak or Roast	1 ounce 1 pound	0	6.5 104	80.2 1283.7
T-Bone Steak (broiled or grilled)	4 ounces	0	26.5	359

Bread
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Bagel, plain Bagel, cinnamon raisin Bagel, egg Bagel, onion Bagel, poppyseed Bagel, sesame Bagel, whole wheat	1 bagel 1 bagel 1 bagel 1 bagel 1 bagel 1 bagel 1 bagel	71 76 69 74 68 69 70	1 2 1.5 1 6 4.5 4.5	320 350 330 330 360 350 360
Breads, all types, regular sliced	1 slice (1 ounce)	13	1	60 to 80
Bread, French and Sourdough	1 slice (1 ounce)	16.6	1	88
Bread, very thin sliced (diet)	1 slice	8	.5	40
Bread Crumbs, plain (dry)	1 cup	23	1	120
Eggroll Wrapper	1 each	4.5	0	23
English Muffin, plain (inc. sourdough)	1 each	27	1	135
Panko breading	1/2 cup		1	110
Pita Bread, white, whole wheat	1 (6.5" dia)	28	2	150
Spring Roll Skins or Wrappers (Rice Paper)	2 ounces	41	1	200
Tortilla, flour, low-fat, low carb Tortilla, flour, 100% fat free	1 each 1 each	11 24	2 30	50 90
Tortilla, corn, king size, 98% fat free	1 each	25	1	120
Won Ton Wrapper	1 each	4.6	.1	23

Cereal
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
All Bran	1/2 cup		.9	79.2
Cheerios	1 cup		1.8	109.5
Corn Flakes	1 cup	24	.2	100
Corn Grits, white	1/4 cup uncooked 1 cup cooked		.5 .5	140 145
Frosted Flakes	3/4 cup		.2	119.2
Grape Nuts	1/2 cup		1.1	208
Kashi, puffed	3/4 cup		1	90
Rice Krispies	1 1/4 cups		.4	124.4
Rolled Oats (Oatmeal), quick	1 cup cooked 1 cup uncooked		2.3 5.1	145 311
Raisin Bran	1 cup		1.5	186
Shredded Wheat	2 biscuits		.6	156.4

Cheese
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
America, processed	1 ounce	.5	9	106
Blue Cheese, Danish	1 ounce	.7	8.1	100
Brie	1 ounce	.1	7	85
Camembert	1 ounce	.1	11.9	122
Cheddar, regular	1 ounce	.4	9.4	114
Cheddar, low fat	1 ounce	0	5	80
Chevre	1 ounce		7.1	88
Cottage Cheese, regular	1/2 cup	4	5	117
Cottage Cheese, 2% low-fat	1/2 cup	4	2	100
Cottage Cheese, fat-free	1/2 cup	3	0	70
Cream Cheese, regular	1 ounce 3-ounce package	.8 2.3	10 29.6	99 297
Cream Cheese, light or low fat	1 ounce	2	5	65
Cream Cheese, fat-free	1 ounce	2	0	27
Edam Cheese	1 ounce	.4	7.9	101
Feta Cheese, cow or sheep	1 ounce	1.2	6	75
Fontina Cheese	1 ounce	.4	8.8	110
Goat Cheese	1 ounce		9	103
Gorgonzota	1 ounce		9.6	109
Gouda	1 ounce	.6	8	101
Gruyere	1 ounce		9.2	117.1
Havarti	1 ounce	.3	10.4	117
Laughing Cow, Creamy Swiss, Light	1 wedge		2	35
Monterey Jack	1 ounce	.2	9	106
Mozzarella, whole milk	1 ounce	.6	6.1	80
Mozzarella, part skim, low moisture	1 ounce	.8	4.9	79.4
Parmesan Cheese	1 ounce	.9	7.3	111
Parmesan Cheese, grated	1 tablespoon 1 ounce	.2 1.1	2 8.5	23 129
Provolone	1 ounce	.6	7.7	100
Ricotta, whole milk	1 ounce	.9	3.7	49
Roquefort	1 ounce	.6	8.9	102
Swiss	1 ounce	1	7	100

Chocolate
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chocolate, 62%, semi-sweet Chocolate, dark, 70%, bittersweet Chocolate, extra dark, 82% Chocolate, white Chocolate, unsweetened (baking) Chocolate Chips, semi-sweet	1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 tablespoon	17 14 12 15 9 10	9 12 13 10.5 15 4.5	140 170 180 162 135 80
Chocolate Syrup, fudge-type Chocolate Syrup, light	2 tablespoons 2 tablespoons	24 12	3 0	133 50
Hot Fudge Topping, regular	2 tablespoons	14	4	100
Cocoa, dry powder, unsweetened	1 tablespoon 1 cup	3 47	1 12	12 197

Coffee Drinks - Starbucks Coffee
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Starbucks, Carmel Frappuccino Coffee, no whip	16 fluid ounces			280
Starbucks, Carmel Frappuccino Coffee, whip	16 fluid ounces			430
Starbucks, Carmel Frappuccino Coffee only	16 fluid ounces			260

Starbucks, Caffe Latte, non-fat milk	16 fluid ounces			165
Starbucks, Caffe Latte, whole milk	16 fluid ounces		14	260

Starbucks, Caffe au Lait, whole milk	16 fluid ounces		8	140
Starbucks, Caffe au Lait, non-fat milk	16 fluid ounces		0	90

Starbucks, Caffe Americano, whole milk	16 fluid ounces		0	15

Starbucks, Caffe Mocha, whole milk, whip	16 fluid ounces		22	400
Starbucks, Caffe Mocha, non-fat milk, whip	16 fluid ounces		12	330
Starbucks, Caffe Mocha, non-fat milk, no whip	16 fluid ounces		2	220

Starbucks, Cappuccino, whole milk	16 fluid ounces		8	150
Starbucks, Cappuccino, non-fat milk	16 fluid ounces		0	100


Condiments - Cooking Ingredients
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Baking Powder, double-acting Baking Soda	1 teaspoon 1 teaspoon	2 0	0 0	8 0
Beef Broth or Stock, fat-free	1 cup		0	16.8
Cornstarch	1 tablespoon	7.3	0	30
Cream of Mushroom Soup, 98% fat-free Cream of Mushroom Soup, regular	1/2 cup 1/2 cup	9 9	2.5 6	70 100
Cream of Tartar	1 teaspoon	.6	0	2
Gelatin, unflavored Gelatin, flavored, sugar-free	1 package (Knox) 1 (.6-ounce) pkg	0 0	0 0	25 6
Horseradish. prepared	1 teaspoon	0	0	5
Ketchup (Catsup)	1 tablespoon 1 cup	4 64	0 0	15 240
Mayonnaise, regular Mayonnaise, light Mayonnaise, reduced fat Mayonnaise, fat free Mayonnaise, Weight Watchers, light	1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon	0 1 2 2 1	11 5 0 0 5	64 50 20 11 50
Mustard, Dijon	1 tablespoon	1	0	18
Mustard, yellow	1 tablespoon	1	.1	10
Olives, Kalamata, pitted Olives, Spanish, green with pimiento	4 olives 2 olives	2 1	4.5 1	45 15
Onion Powder Onion Salt Onion Soup Mix, dry	1 teaspoon 1 teaspoon 1 package (4 tablespoons)	1.8 .4 24	0 0 2	5 1 118
Nori, toasted seaweed	1 sheet	2	0	10
Pickle, bread & butter, slices Pickle, dill Pickle, sweet Pickle, relish sweet	1 ounce 1 medium (3 3/4") 1 large (3") 1 tablespoon	4.7 2.7 11.1 2.9	.1 1 .1 .2	20 12 41 114
Salsa	2 tablespoons 1 cup	1 16	0 0	6 48
Sour Cream, regular Sour Cream, light Sour Cream, fat-free	2 tablespoons (1 ounce) 2 tablespoons (1 ounce) 2 tablespoons (1 ounce)	2 2 2	6 3 0	61 40 20
Soy Sauce	1 tablespoon 1/4 cup	1 3.2	0 .1	11 35
Vanilla Extract	1 teaspoon	.3	0	10
Vinegar, cider Vinegar, balsamic Vinegar, raspberry Vinegar, rice	1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon	.4 .6 .7 .6	0 0 0 0	2 5 7 2
Wasabi, powder	1/4 ounce	4.9	0	24
Worcestershire Sauce	1 teaspoon	1	1	5
Yeast, Bakers, active-dry Yeast, Bakers, rapid rise	1/4 ounce 1/4 ounce	2.7 3	.3 0	20 20

Crackers
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Graham	2 full crackers (8 squares) 1 cup crushed	24	3	140 55.3
Melba Toast, plain	1 round	3	.4	11.7
Norwegian Flat Bread	1 each		.1	21.2
Rye Krisp	2 triple crackers	11	.1	45
Saltines	5 crackers 1 oyster cracker 1 cup crushed	11	2 .1 8.3	70 4.3 303.8
Wasa rye crisp bread	1 each		.1	36.6

Dairy
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Buttermilk, dry Buttermilk, 1% fat	1 tablespoon 1 cup	3.2 11.7	.4 2	25 99
Chocolate Milk, regular Chocolate Milk, low fat 2% Chocolate Milk, low fat 1% Chocolate Milk, fat free	1 cup 1 cup 1 cup 1 cup	26 26 26 26	8 5 3 2	210 180 160 150
Coconut Milk, regular, canned Coconut Milk, light, canned	1 tablespoon 1 tablespoon	.4 .1	3.2 1	30 10
Condensed Milk	1/3 cup	56	8	320
Cream, half & half Cream, 25% fat Cream, whipping, heavy	1 cup 1 cup 1 cup	10.4 8.3 6.6	27.8 59.8 88	315 583 821
Evaporated Milk, whole Evaporated Milk, skim	1/2 cup 1/2 cup	12 14	10 .3	170 100
Milk, whole Milk, 2% fat Milk, 1% fat Milk, fat-free or skim	1 cup 1 cup 1 cup 1 cup	11.4 11.7 11.7 11.9	9 5 2.6 .4	157 121 102 86
Sour Cream, regular Sour Cream, light Sour Cream, fat-free	2 tablespoons (1 ounce) 2 tablespoons (1 ounce) 2 tablespoons (1 ounce)	2 2 2	6 3 0	61 40 20
Soy Milk	1 cup	4.3	4.6	79
Yogurt, Plain (regular) Yogurt, Plain (low fat) Yogurt, Plain (non fat)	1 cup 1 cup 1 cup	10.6 16 16	7 4 0	139 144 127

Eggs
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Egg, large	1	.6	5	75
Egg White, large Egg Whites	1 egg white 1 cup egg whites	.3 2.5	0 0	17 121
Egg Yolk, large	1	.3	5	59
Egg Substitute, liquid	1/4 cup (equals 1 egg)	1	0	25

Fats, Oils & Spreads
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Butter, regular	1 teaspoon 1 tablespoon 1/4 cup 1 stick or cube (4 oz)	0 0 0 0	4 11 44 92	33 100 400 813
Butter, whipped	1 tablespoon		8	67
Ghee	1 ounce	0	28	249
Lard	1 tablespoon 1 cup	0 0	12.8 205	115 1849
Oils - canola, corn, olive, safflower, soybean, sesame, grapeseed	1 teaspoon 1 tablespoon	0 0	5 14	40 120
Oils - almond, walnut, hazelnut, sesame, truffle (white & black)	1 tablespoon	0	14	120
Peanut Butter, smooth Peanut Butter, chunk style Peanut Butter, reduced fat	2 tablespoons 2 tablespoons 1 tablespoon	6.6 6.9	16 16 6	188 188 95
Shortening, vegetable, regular, or butter flavor	1 tablespoon	0	12.8	110

Flour
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
All-Purpose Four, unsifted	1 cup 1 tablespoon	95 5.9	1.2 0	455 28.4
Bread Flour	1 cup	99	2	495
Cake Flour	1 cup	88	0	400
Corn (Semolina) Flour	3 tablespoons	23	0	110
Oat Flour, blend	1 cup	81	3	390
Potato Starch	1 tablespoon	10	0	40
Rice Flour	1 cup	124	4	560
Rye Flour, light Rye flour, dark	1 cup 1 cup	82 88	1 1	374 440
Soy Flour. low fat	1 cup	33.4	2.4	287
Tapioca Flour	1/4 cup	26	0	100
Whole Grain Flour	1 cup	87	2	407

Fruits
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Apple, fresh	1 medium	21.1	.1	81
Apple cider, canned or bottled Apple juice, unsweetened	6 ounces 6 ounces	20 21.7	0 0	85 87
Applesauce, canned, unsweetened	1/2 cup	15	.2	56
Apricots, fresh	3 medium	11.8	.4	51
Avocado, fresh	1 ounce 1/4 medium 1 medium 1/2 cup, pureed	2.1 3 14 8.5	5 5 30 2.8	46 55 324 185
Banana, fresh	1 medium 1/2 cup mashed	26.7 26.4	.6 .6	105 104
Blackberries, fresh	1/2 cup	9.2	.3	37
Blueberries, fresh	1/2 cup	10.2	.3	41
Boysenberries, fresh	1/2 cup	9.2	.3	37
Cantaloupe, fresh	1/2 medium 1/2 cup cubed	22.3 6.7	.7 .2	94 29
Cherries, sweet w/o pits, fresh Cherries, sour w/o pits, fresh	1/2 cup 1/1 cup	12 9.4	.7 .2	52 39
Cherries, dried, tart	1/4 cup	43	0	140
Cherry, Maraschino	1 each	2	0	8
Cranberries, whole, fresh	1/2 cup	6	.1	23
Cranberry Juice, cocktail	6 ounces	26	0	110
Cranberry Sauce, canned, sweetened	1/2 cup	53.7	0	209
Currents, dried	1 cup	107	0	408
Dates, pitted, fresg	1 cup pitted & chopped 1 date	134 6	.7 0	502 23
Figs, fresh Figs, dried	1 small 1 medium 1 large 10 figs	8 10 12 122.2	0 0 0 2.2	30 37 47 477
Grapefruit, pink or red	1/2 medium 1/2 cup sections w/juice	16 11.1	.1 .1	60 43
Grapefruit Juice, fresh	6 ounces	17	.1	72
Grapes, fresh	1 cup	15.8	.3	62
Grape Juice, canned or bottled	1 cup	37.8	.2	154
Honeydew Melon, fresh	1/10 medium 1/2 cup cubed	11.8 7.8	.1 .1	46 30
Kiwifruit, fresh	1 medium 1 large	11.3 13.5	.3 .4	46 55
Lemon, fresh Lemon Peel (Zest) Lemon Juice, fresh	1 medium 1 large 1 teaspoon 1 tablespoon 1 tablespoon 1/2 cup	5.4 7.8 .3 1 1.3 10.5	.2 .3 0 0 0 0	17 25 0 0 4 30
Lime Lime Juice, fresh	1 medium 1 tablespoon 1/2 cup	7.1 1.4 20.4	0 0 0	20 4 33
Mango, fresh	1 medium 1/2 cup sliced	35.2 14	.6 .2	135 54
Nectarines, fresh	1 medium 1/2 cup sliced	16 8.1	.6 .3	67 34
Orange, navel, fresh Orange Peel, Zest	1 medium 1 teaspoon 1 tablespoon	15.4 .5 1.5	.2 0 0	62 0 0
Orange Juice, fresh Orange Juice, Fresh Orange Juice, canned or bottled	6 ounces 1/4 cup 6 ounces	19.3 6.4 18.4	.4 .1 .3	83 27.6 78
Papaya, fresh Papaya Nectar, canned or bottled	1 medium 1/2 cup cubed 6 ounces	29.8 6.9 27.2	.4 .1 3	117 27 107
Peach, fresh	1 medium	9.7	.1	37
Peach, canned in light syrup Peach, canned in water	halves halves	18 7.5	.1 .1	68 29
Pear, fresh	1 medium or large	25.1	.7	98
Pear, canned in light syrup	halves	19	.1	72
Pear Nectar	halves	16	.1	62
Pineapple, fresh, trimmed	1 slice (3/4" thick) 1/2 cup diced	10.4 9.6	.4 .3	42 39
Pineapple canned water-packed	1 cup (crushed, sliced or chunks) 1 slice or ring		.2 0	78.7 15
Pineapple Juice, canned or bottled	6 ounces	25.8	.2	104
Plum, fresh, pitted	1 ounce	3.7	.2	16
Pomegranate, fresh Pomegranate Juice	1 pomegranate (3-3/8" dia) 8 ounces	36 38	0 0	105 150
Prickly Pear, fresh	1 medium	9.9	.5	42
Prunes, dried	10 each	52.7	.4	201
Prune Juice, canned	6 ounces	33.5	.1	136
Raisins, seedless	1/2 cup (not packed) 1/2 cup (packed)	57.5 65.6	.3 .4	219 249
Raspberries, fresh Raspberry Juice, canned or bottled	1/2 cup 8 ounces	7.1 30	.3 0	31 120
Strawberries, fresh	8 berries 1/2 cup	5.2	0 .3	50 23
Tangerine, fresh	1 medium	9.4	.2	37
Watermelon, fresh	1/2 cup diced	5.7	.3	25

Herbs & Spices
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Allspice, ground	1 teaspoon 1 tablespoon	1.4 4.3	.2 .5	5 16
Basil, Fresh Basil, Dried	2 tablespoons 1 teaspoon	0 .9	0 0	1 2
Bay Leaf	1 teaspoon 1 tablespoon	.2 1.4	0 .2	2 6
Capers, drained	1 tablespoon	0	0	2
Chili Powder	1 teaspoon 1 tablespoon	1.4 4.1	.4 1.3	6 24
Cinnamon, ground	1 teaspoon 1 tablespoon	1.8 5.4	.1 .2	6 18
Cloves, ground	1 teaspoon 1 tablespoon	1.4 4	.4 1.3	7 21
Coriander Leaf (Cilantro), dried Coriander Seed	1 teaspoon 1 tablespoon 1 tablespoon	.3 .9 2.8	0 .1 .9	2 5 15
Cumin Seeds	1 tablespoon	2.7	1.3	23
Curry Powder	1 teaspoon 1 tablespoon	1.2 3.7	.3 .9	6 20
Dill Weed, dried Dill Weed, fresh Dill Seeds	1 teaspoon 1 tablespoon 1 cup sprigs 1 tablespoon	.6 1.7 .6 3.6	0 1 .1 1	3 8 4 20
Garlic Powder Garlic Salt	1 teaspoon 1 tablespoon 1 teaspoon	1.1 6.1 .4	0 .1 0	9 28 3
Ginger, ground	1 teaspoon 1 tablespoon	1.3 3.8	.1 .3	6 19
Ginger Root	1 ounce 5 slices	4.3 1.7	.2 .1	20 8
Marjoram, dried	1 teaspoon 1 tablespoon	.4 1	.0 1	2 5
Nutmeg, ground	1 teaspoon 1 tablespoon	1.1 3.5	.8 2.5	11 37
Oregano, dried	1 teaspoon 1 tablespoon	1 3	.1 .3	6 18
Paprika	1 teaspoon 1 tablespoon	1.2 3.9	.3 .9	6 20
Parsley, fresh Parsley, dried	10 sprigs 1/2 cup, chopped 1 tablespoons	.7 2.1 .7	0 .1 .6	4 10 4
Pepper, Black, ground Pepper, Red Or Cayenne, ground Pepper, White	1 tablespoon 1 tablespoon 1 tablespoon	4.2 3 4.9	.2 .9 .2	16 17 21
Rosemary, fresh Rosemary, dried	1 tablespoon 1 tablespoon	0 2.1	.1 .5	2 11
Saffron	1 teaspoon	.5	0	2
Sage, ground	1 teaspoon 1 tablespoon	.4 1.2	.1 .3	2 6
Salt, iodized or non-iodized	1 teaspoon 1 tablespoon	0 0	0 0	0 0
Thyme, dried Thyme, fresh	1 teaspoon 1 tablespoon 1 teaspoon	.9 2.6 0	.1 .3 0	4 12 1

Lamb
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Lamb, blade chop	1 chop		6	128
Lamb, ground	4 ounces		26.5	318.7
Lamb, loin chop (lean)	3 ounces		5.3	124
Lamb, rib chop (lean)	3 ounces		7	136
Lamb, shoulder (lean)	3 ounces		4.9	116

Meats, Misc.
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Braunschweiger (liver sausage)	1 ounce		9.1	101.8
Deer, Tenderloin	3 ounces		2	127
Elk, Tenderloin	3 ounces		2.9	138
Pepperoni	10 slices (2 ounces)		12	273
Polska Kielbasa (Healthy Choice)	2 ounces		2.5	80
Smoked Sausage (Healthy Choice)	2 ounces		2.5	80
Smoked Turkey Kielbasa, 95% fat free	2 ounces		3	70

Nuts & Seeds
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Almonds, whole, dry roasted	1 each 1 ounce (23 nuts) 1 cup	0 6 28	1 1 72	1 161 826
Almonds, sliced Almonds, slivered	1 cup 1 cup	18 21	47 55	531 624
Brazilnuts, whole, shelled Brazilnuts, whole, shelled	1 ounce (6-8 nuts) 1 cup	3.5 17	19 93	183 918
Caraway Seeds	1 teaspoon 1 tablespoon	1.1 3.3	.3 1	7 22.3
Cashews, dry roasted	1 ounce 1 cup (halves & whole)	9 45	13 63	162 796
Fennel Seeds	1 teaspoon 1 tablespoon	1.1 3	.3 .9	7 20
Filberts (hazelnuts), whole Filberts (hazelnuts), chopped	1 each 1 ounce 1 cup 1 cup	4.4 20.7 17.6	.8 18 84 72	8.7 179 853 727
Macadamia, whole & halves	1 ounce (10-12 nuts)	3.9	21	199
Peanuts, cooked & shelled	1 ounce 1/2 cup	6 12	6.2 36	90.2 414
Peanuts, dry roasted	1 ounce	5	14	160
Peanut Butter, creamy or smooth	2 tablespoons	6.6	16	189
Peanut Butter, low-fat	2 tablespoons		2.5	100
Pecan, halves	1 ounce (20 nuts)	5	20.4	190
Pine Nuts	1 ounce 1 tablespoon	4 1.4	14 5	146 51
Pistachios	1-ounce (47 nuts) 1 cup	7 31.8	13.7 61.9	164 739
Poppy Seeds	1 teaspoon 1 tablespoon		1.3 3.9	14.9 46.9
Sesame Seeds, toasted	1 teaspoon 1 tablespoon	.9 2.1	1.5 4.5	10 52
Tahini (sesame butter)	1 tablespoon	4	8	95
Walnuts	1-ounce (14 halves) 1 cup (50 halves) 1 cup (chopped or pieces)	5.2 18.3 22	17.5 62 74	142 784.8 770

Pasta, Noodles, Rice & Grains - NOTE: 2 ounces dried pasta = 1 cup cooked pasta
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Barley, raw	1 ounce 1 cup	20.8 135.2	.7 4.2	100 651
Bulgur (Tabbouleh)	1 cup dry 1 cup cooked	106.2 33.8	1.9 .4	479 152
Couscous	1 cup dry 1 cup cooked	142.5 41.6	1.2 .3	692 201
Noodles (Chinese chow mein)	1 cup	25.9	13.8	237
Noodles (Japanese soba, somen, rice)	2 ounces dry	46	.3	200
Pasta (egg noodles, linguine, macaroni, spaghetti, spials, lasagne, etc.)	2 ounces dry	42.6	1	212
Rice, arborio	3 tablespoons dry 1 cup cooked	34 53.4	.4 .5	150 241
Rice, brown long-grain	1 cup dry 1 cup cooked	142.9 44.8	5.4 1.8	684 216
Rice, white long grain (parboiled or instant)	1 cup dry 1 cup cooked	79.4 35.1	.3 .3	360 161
Rice (glutinous or Sushi)	1 cup dry 1 cup cooked	151.1 50.8	1 .5	685 234
Rice, wild	1 cup raw 1 cup cooked	119.8 35	1.7 .6	571 166

Pork
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Bacon, cured, raw	1 thick slice 3 medium slices		21.9 39	211 378
Bacon, cooked	1 medium slice 3 medium slices 1 pkg (12 ounce)		4 12.5 62.4	52 156 780
Bacon Bits	1 tablespoon		1	33
Bacon, Canadian style	2 slices		4	89
Bologna, pork	1 slice 1 ounce		4.6 5.6	56.8 70
Bratwurst	2-ounce link		22	256
Ground Pork	1 ounce 4 ounces		6 23.9	74.6 297
Ham, cured (butt, lean)	3.5 ounces		5	159
Ham, fresh (lean)	3.5 ounces		6	222
Ham, smoked	3.5 ounces		11	175
Luncheon meat, beef/pork	1 ounce slice		6.11	76
Pork Chop, cooked and trimmed of fat center cut top loin chops rib chops	2.5 ounces 3 ounces 3 ounces		7.5 6.9 8.3	166 171 186
Pork Roast, cooked and boneless Loin (tenderlooin) Roast Rib Roast	3 ounces 3 ounces		5.7 8.6	165 182
Spare Ribs, roasted	6 medium		35	396
Tenderloin Roast (lean and roasted)	3 ounces 1 pound		4.1 21.8	130 740.8

Poultry
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Chicken Broth or Stock, fat-free	1 cup	0	.5	5
Chicken Breast (w/o skin)	1/2 breast	0	3	142
Chicken Leg (w/o skin)	1 leg or drumstick	0	2	76
Chicken Meat, roasted	1 cup (chopped or diced)	0	8	241
Chicken, whole, meat only, raw	2 pounds	0	24	1006
Chicken Thigh (w/o skin)	1 thigh	0	6	109
Chicken Hotdog	1		9	116
Turkey breast, processed Turkey breast, BBQ Turkey breast, roasted Turkey breast, smoked Turkey breast, white meat, no skin Turkey, dark meat, no skin	1 ounce 3.5 ounce 3.5 ounce 3.5 ounce 3 ounce 3 ounce		2 5 3 4 5 7	51 135 115 120 120 140
Turkey hot dog	1		8	102
Turkey, ground	4 ounces 1 pound		9.4 37.5	169.9 675.9
Turkey Kielbasa, 95% fat free	2 ounces		3	70

Seafood
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Anchovy Fillets	5 medium each (appx .7 oz)	0	2	42
Caviar	1 ounce		4.4	72
Clams, raw	1 each small 1 each medium 1 cup w/liquid 9 large or 20 small 1 pound w/shells		.1 .1 2.2 1.7 .7	6.7 10.7 168 133 50.3
Clams, canned	1 cup w/liquid		3.1	236.8
Clams Juice, canned or bottled	1 tablespoon 1 cup	0	0 0	0 4.8
Cod	3.5 ounces		.3	85
Crab Meat, cooked (Dungeness, Blue, King & Lump)	3 ounces 1 pound 1 whole crab	.6 3.3	1 4.4 1.6	90 391 139.7
Flounder/Sole	3.5 ounces		.5	68
Grouper	3.5 ounces		1	87
Halibut	3 ounces 6 ounces 1/2 fillet		1.9 3.8 4.7	93.5 187 224
Lobster	1 ounce 3.5 ounces		1 2	33 91
Mussels, w/o shells	1 ounce 3 ounces		.6 1.9	24.4 73
Oysters, Pacific raw	1 medium 4 ounces		1.2 2.3	40.5 81
Oysters, Eastern raw	1 medium		.2	8.2
Red Snapper	3.5 ounces		2	93
Salmon, Atlantic Salmon, Atlantic	3 ounces 1 pound 2 pounds		9.2 34.8 69.6	155.6 612.5 1225
Salmon, Chinook Samon, Coho Salmon, Chum Salmon, Sockeye	3 ounces 3 ounces 3 ounces 3 ounces		8.9 5 3.2 7.3	153 124 102 142.8
Salmon, smoked	3.5 ounces		9	176
Salmon, pink canned	3 ounces 1 can (14 3/4-oz)		5 27.4	118 630.5
Scallops, raw	2 large or 5 small 3 ounces 1/2 pound		.2 .6 1.6	26.4 74.8 199.4
Shrimp or Prawns	1 small each 1 medium each 1 large 3 ounces		.1 .1 .1 1.5	5.3 6.4 7.4 90
Shrimp, canned & drained	1 ounce		.3	25
Trout, Rainbow	3.5 ounces		11	195
Tuna, fresh	3.5 ounces		8	177
Tuna, solid white, canned in water	2 ounces 3-ounce can or pouch 7-ounce can or pouch	0 0 0	1 1 2	70 90 180

Snacks
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Beef Jerky	1 piece	2	5	82
Popcorn, 94% fat free (average most brands)	1/2 (1.5 oz) microwave package 1 (3 oz) microwave package	28 56	2.5 5	130 260
Popcorn, popped without oil or butter	1 ounce dry or 1 quart popped	20	1	109

Sugar and Sweeteners
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Corn Syrup, light	2 tablespoons		0	120
Honey	1 tablespoon	16	0	60
Molasses, dark, unsulphured	1 tablespoon	16	0	60
Sugar, granulated	1 teaspoon (level) 1 tablespoon 1 cup 1 cube 1 packet (2 ounces)	4 11.9 199 2.5 6	0 0 0 0 0	15 46 770 9 23
Sugar, Bakers or superfine	1 teaspoon		0	15
Sugar, brown	1 teaspoon 1 tablespoon 1/4 cup, packed 1/2 cup	4 12 16 32	0 0 0 0	17 41 68 136
Sugar, powdered or confectioners, unsifted	1 tablespoon 1 cup	8 119	0 .1	31 462
Syrup, Maple	1 tablespoon		0	50

Sushi Rolls (figures are estimates as every cook makes their sushi a little different)
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Avocado Roll	1 roll (appx 6 to 7 pieces)		11	246
California Roll	1 roll (appx 6 to 7 pieces)		8.5	266
Cucumber Roll	1 roll (appx 6 to 7 pieces)		0	136
Nigiri-Sushi (Fish-wrapped Sushi)	1 piece		.5	30
Philadelphia Roll (salmon, cream cheese, avocado)	1 roll (appx 6 to 7 pieces)		5	319
Salmon Sashimi	2 pieces, no rice		6	164
Shrimp Tempura roll	1 roll (appx 6 to 7 pieces)		13	544
Spicy Tuna Roll	1 roll (appx 6 to 7 pieces)		11	290
Spider Roll (fried soft-shell crab):	1 roll (appx 6 to 7 pieces)		12	317
Tuna Nigiri	2 pieces over rice		1	240

Pickled Ginger	1 ounce		0	20
Miso Soup	1 cup			50
Sushi Rice	1 cup		3	198


Vegetables
Item	Serving Size	Carbohydrates Grams	Fat Grams	Calories
Argula, raw	1 pound 1 oz 1/2 cup	17.7 1.1 0	0 0 0	104 7 2
Artichoke, globe	1 medium (11.3 oz) 1 large (14.3 oz)	13. 17	0 0	60 76
Artichoke hearts, canned & marinated	3.5 oz	6	1.5	225
Asparagus, raw	1 pound 4 spears	8.9 2.1	.5 .1	54 13
Beans, green (fresh) Beans, green (canned) & drained	1/2 cup 1/2 cup	4.9 5.1	.2 .1	22 23
Beans, black, canned	1/2 cup 15-ounce can	17 34	.5 1	100 200
Beans, Garbanzo (chick peas), canned	1/2 cup 15.5-ounce can	19 38	1 2	80 160
Beans, Kidney, canned	1/2 cup	19	.4	104
Beans, White, canned	1/2 cup 15-ounce can	19 38	.5 1	110 220
Beans, lentils, dried	1/2 cup	20	.4	115
Beans, Lima, cooked	1/2 cup	26.8	.4	139
Beans, refried, canned, regular	1/2 cup	21	1.2	121
Beans, refried vegetarian	1/2 cup	15	1	70
Beans, navy, cooked	1/2 cup	24	.5	129
Beets	2 medium 1/2 cup sliced	16.3 6.8	.2 .1	71 30
Broccoli	1 medium stalk or spear 1/2 cup chopped	7.9 2.3	.5 .2	42 12
Brussel Sprouts	1 sprout	1.8	.1	8
Cabbage, Chinese raw	1/2 cup shredded	.8	.1	5
Cabbage, green raw	1/2 cup shredded	1.9	.1	28
Cabbage, red raw	1/2 cup shredded	2.1	.1	10
Carrot, raw	1 baby 1 medium 1 large	1 6 7	0 0 0	5 25 30
Cauliflower	1 medium head 1 floweret	30 1	1 0	144 3
Celery	1 large stalk or rib 1 medium stalk or rib 1 small stalk or rib	2 1 1	0 0 0	9 6 2
Chiles, green, canned	2 TABLESPOONS	2	0	10
Corn	1 medium ear 1 cup	17.2 123	1 8	77 606
Corn, cream style	1/2 cup	23.2	.5	93
Cucumber	1 medium to large	8.8	.4	39
Eggplant, raw	1 medium	6.4	.1	27
Endive	1/2 cup chopped 1 head	.8 17.2	.1 1	4 86
Garlic	1 clove	1	0	4
Greens (Collards), raw Greens (Collards), boiled drained	1/2 cup chopped 1/2 cup chopped	1.3 3.9	0 .1	6 17
Jicama (Yam Bean Tuber)	1 ounce 1 pound untrimmed	2.5 36.5	.1 .3	12 170
Lettuce, Bibb, Boston or Butterhead Lettuce, Iceberg	1 head 1 medium head	.4 1	3.8 11.3	21 70
Lettuce, Leaf	1 1/2 cups shredded		0	15
Mushrooms, (white or brown) raw	5 medium 1/2 cup pieces or slices	3 1.5	0 0	20 15
Mushrooms (Portabella) raw	1 large cap	3	0	20
Mushrooms, canned	1/2 cup		.2	19
Okra	6 pods		0	30
Onion, yellow, white, red, & sweet	1 large 1 medium 1/2 cup, chopped 1 tablespoons, chopped 1 thin slice 1 medium slice (1/8") 1 large slice (1/4")	15 9 7 .9 .9	.2 .1 .1 0 0	65 40 30 4 4 6 16
Onions, green	1 cup chopped 1 large 1 medium (4 1/8" long) 1 small (3" long)	2	0 0 0 0	32 8 5 2
Onion, dried or dehydrated	1 tablespoon 1/4 cup	4.2 11.7	0 .1	16 45
Peas, green, snap	1/2 cup 1 cup	10 20	2 .5	67 110
Peas, black-eyed (cooked)	1/2 cup		.5	99
Peas, split peas	1/4 cup dry		0	110
Peas, Snow	1/2 cup		0	34
Pepper, bell	1 medium 2 tablespoons minced 1/2 cup chopped	7 .5 4	.2 0 .2	35 1 12
Pepper, red roasted	7 ounce jar	4	0	50
Pepper, chile Pepper, chipotle in adobe sauce, canned	1 pepper 2 tablespoons	2	0 .5	20 15
Potato. baked with skin	1 small 1 medium (7 ounce) 1 large	20	.1 .1 .2	72.7 220 145.4
Potato, Baby Red-Skinned, boiled	4 ounces		.1	86
Potatoes, Mashed	1/3 cup		1	66
Potato, sweet	1 medium		0	130
Pumpkin, canned	1 cup 15-oz can		.7 1.75	83.3 140
Radish	3 radishes	1	0	5
Rutabaga	1/2 cup		0	25
Sauerkraut, canned, solids & liquid	1 cup drained 1 cup undrained		.2 .3	27 44.8
Shallot, raw	1 tablespoon	1.7	0	7.2
Spinach	1 1/2 cups shredded		0	40
Squash, Acorn	1 medium (1.3 lbs)	44.9	.4	172
Squash, Summer	1/2 medium		0	20
Squash, Butternut	1 cup cubes		.1	63
Tomato, whole, raw Tomato, whole, raw Tomato, Cherry, raw Tomato, Cherry, raw Tomato, Italian or Plum	1 medium 1 large 1 cherry 5 each 1 each	6 8 1 4 3	.4 1 0 0 0	26 38 4 10 13
Tomatoes, whole canned	1/2 cup 1 cup 14.5 oz can 28 oz can	5 10 3 5	0 0 0 0	23 46 15 35
Tomatoes, diced or crushed	14.5-ounce can 28-ounce can	24.5 49	0 0	122.5 245
Tomato Paste, canned	2 tablespoons 1 cup 6-ounce can		0 0 0	30 241 150
Tomato Sauce, canned	2 tablespoons 1 cup 6-ounce can		0 0 0	30 73.5 150
Tomato juice	1 cup 14.5-oz can 28-oz can		.2 0 0	41 90 280
Tomatillo	1 medium	1.98	0	10.88
Vegetable Cocktail Juice (V8 Juice)	1 cup 5.5-ounce can	11	0	46 35
Water chestnuts	5-ounce can		0	100
Zucchini	1 small 1 medium 1 large 1 cup chopped		.2 .3 .5 .2	16.5 27.4 45.2 17.4