Menu Plan

Menu Plan

MASTER FOOD LIST FOR DIET PREPARATION

1500 Calories menu

	Monday	Tuesday	Wednesday	Thursday	Friday/Saturday
Breakfast	Oatmeal 12 oz. juice 12 oz..water 1 or 2 fruits	4 Egg white omlette 12 oz. juice 12 oz..water 1 or 2 rice cakes	1 serving cream of wheat 12 oz. juice 12 oz..water 1 or 2 fruits	16 oz. fruit shake 1 cup dry cereal 12 oz. juice 12 oz..water	1 cup cooked pasta 12 oz. juice 12 oz..water
Lunch	Salad with low fat or no dressing. 1 piece fruit 12 oz. juice 12 oz..water	4 - 5 Fruits Salad - small 12 oz. water Iced tea	Salad with low fat or no dressing 2 Rice cakes with 4oz.turkey or tuna 12 oz. juice 12 oz..water	Salad with low fat or no dressing 2 Rice cakes with 4oz.turkey or tuna 12 oz. juice 12 oz..water	4 oz. Skinless chicken Salad with low fat or no dressing 12 oz. juice 12 oz..water
Dinner	1 cup cooked potatoes or brown rice 4 oz. Skinless chicken (baked or broiled) Steamed vegetables 12 oz..water	1 cup cooked pasta with white clam sauce 12 oz. juice 12 oz..water	4 oz. Fish Brown rice Salad with low fat or no dressing 12 oz. water	Beans 4 oz. Skinless chicken (baked or broiled) 12 oz. water	4 oz. Fish Brown rice Salad with low fat or no dressing 12 oz. water
Snacks	16 oz. Fruit shake (orange) or 3 rice cakes or 1 scoop low fat ice cream	16 oz. Fruit shake (strawberry)	16 oz. Fruit shake (Banana)	1 scoop low fat ice cream	1 scoop low fat ice cream or 2 low fat cookies

1200 Calories menu

Monday

Tuesday

Wednesday

Thursday

Friday

Breakfast

Breakfast
1 bowl of oatmeal with skim milk
1 apple
12 oz. water

Snack
3 rice cakes
1 banana

Breakfast
2 egg whites omelet
2 slices whole wheat bread
12 oz. water

Snack
1 baked potato

1 bowl cream of wheat
1 banana
12 oz. water

Snack
2 oranges
1 apple

1 bowl shredded wheat
1 orange
12 oz. water

Snack
3 rice cakes
1 banana

3 egg whites
1 slice whole wheat bread
12 oz. water

Snack
Banana shake with skim milk

Lunch

2 egg whites
1 slice cantaloupe
1 slice whole wheat bread
12 oz. water

Snack
1 grapefruit
1 orange

1 green salad with low fat dressing
12 oz. juice
12 oz. water

Snack
Carrot sticks
1 banana

1 sweet potato
12 oz. water

Snack
10 pretzels
1 apple

Sardines with rice
12 oz. water

Snack
Green salad with low fat dressing

2 apples
1 or 2 oranges
12 oz. water

Snack
1 nonfat yogurt
2 rice cakes

Dinner

4 oz. broiled chicken breast
Brown rice
Steamed vegetables
12 oz. water

Snack
Banana shake with skim milk

4 oz. broiled fish
1 green salad
12 oz. water

Snack
½ cantaloupe

4 oz. turkey breast
1 baked potato
12 oz. water

Snack
Strawberry shake with skim milk

Steamed seasoned vegetables with brown rice
12 oz. water

Snack
3 rice cakes

Veggie burger
1 baked potato
12 oz. water

Snack
Low/non fat ice cream

MASTER FOOD LIST FOR DIET PREPARATION

Sugars	Beverages	Condiments
Dairy Products	Fruits	Vegetables
Dried Legumes	Breakfast Cereals	Grain, Cereal Products
Biscuits, Muffin, Rolls	Nuts	Beef
Luncheon Meats	Poultry	Seafood
	Miscellaneous

Sugars		Top
HONEY Serving 1T Protein 0.1 Carbs 17.8 Fat 0 Fiber 0 Sodium 1 Potassium 11 Calories 64	SUCROSE (table sugar) Serving 1T Protein 0 Carbs 4 Fat 0 Fiber 0 Sodium 0 Potassium - Calories 16	FRUCTOSE (Fruit sugar) Serving 1T Protein 0 Carbs 4 Fat 0 Fiber 0 Sodium - Potassium - Calories 15

Beverages		Top
COFFEE Serving 6oz. Protein - Carbs 0.54 Fat 0.01 Fiber - Sodium 2 Potassium117 Calories 3	TEA Serving 8 oz. Protein - Carbs 0.06 Fat - Fiber - Sodium 19 Potassium 48 Calories <1	SODA Serving 12 oz. Protein - Carbs 40 Fat - Fiber 0 Sodium 20 Potassium 7 Calories 159
DIET SODA Serving 12 oz. Protein - Carbs 0.43 Fat - Fiber 0 Sodium 76 Potassium 6 Calories <1	FRUIT FLAVORED DRINK Serving 12 oz. Protein - Carbs 45.8 Fat - Fiber 0 Sodium 52 Potassium 37 Calories 179	DIET FRUIT DRINK, KOOL- AID Serving 8 oz. Protein 0 Carbs 0 Fat 0 Fiber Sodium 5 Potassium Calories 4
VEGETABLE JUICE Serving 1 C Protein 2.2 Carbs 4.7 Fat 0.2 Fiber 0.8 Sodium 484 Potassium 535 Calories 41	TOMATO JUICE Serving 1 C. Protein 1.1 Carbs 10.4 Fat 0.2 Fiber 0.4 Sodium 486 Potassium 552 Calories 46

Condiments		Top
BUTTER Serving 1T Protein 0.12 Carbs 0.01 Fat 11.5 Fiber 0 Sodium 117 Potassium 7 Calories 101	MARGARINE, Touch of Butter Serving 1T Protein 0 Carbs 0 Fat 6 Fiber - Sodium 110 Potassium 6 Calories 50	VEGETABLE OIL Serving 1T Protein 0 Carbs 0 Fat 14 Fiber 0 Sodium 20 Potassium - Calories 120
OLIVE OIL Serving 1T Protein 0 Carbs 0 Fat 14 Fiber 0 Sodium 0 Potassium - Calories 120	JAM Serving 1T Protein 0.1 Carbs 14 Fat t Fiber 0.1 Sodium 2 Potassium18 Calories 54	JELLY Serving 1T Protein 0.1 Carbs 12.7 Fat t Fiber 0 Sodium 3 Potassium 14 Calories 49
MOLASSES, Black Strap Serving 1T Protein 0 Carbs 11 Fat - Fiber - Sodium 19 Potassium 585 Calories 43	MOLASSES, Light Serving 1T Protein 0 Carbs 13 Fat - Fiber - Sodium 3 Potassium 183 Calories 50	SYRUP, regular maple Serving 2T Protein 0 Carbs 25.6 Fat 0 Fiber 0 Sodium 6 Potassium 52 Calories 100
CATSUP Serving 1T Protein 0.3 Carbs 3.8 Fat 0.1 Fiber 0.08 Sodium 156 Potassium 54 Calories 16	MUSTARD Serving 1T Protein 0.9 Carbs .09 Fat 0.9 Fiber 0.3 Sodium 195 Potassium 21 Calories 15	MAYONNAISE Serving 1T Protein 0.2 Carbs 0.4 Fat 11 Fiber 0 Sodium 78.4 Potassium 5 Calories 99
CATALINA DRESSING, Low-cal Serving 1T Protein 0 Carbs 3 Fat t 0.5 Fiber Sodium 125 Potassium Calories 16	SPAGHETTI SAUCE Serving 1T Protein 1 Carbs 21 Fat 5 Fiber - Sodium 3 Potassium 630 Calories 140	BARBECUE SAUCE Serving 4 OZ. Protein 4.5 Carbs 32 Fat 4.5 Fiber 1.5 Sodium 2038 Potassium 435 Calories 188
HORSERADISH Prepared Serving 1c Protein 0.2 Carbs 1.4 Fat t Fiber 0.1 Sodium 24 Potassium 44 Calories 6	TATAR SAUCE Serving 1T Protein 0.1 Carbs 0.09 Fat 3.1 Fiber 0.04 Sodium 99 Potassium 11 Calories 31	SOY SAUCE Serving 1T Protein 1.56 Carbs 1.5 Fat 0 Fiber- Sodium 1029 Potassium 64 Calories 12
Dairy Products		Top
ICE CREAM Serving 1 c Protein 4.8 Carbs 31.7 Fat 14.3 Fiber 0 Sodium 116 Potassium 257 Calories 269	FROZEN YOGURT, TCBY Serving 7 oz. Protein 7.7 Carbs 57.4 Fat 3.85 Fiber Sodium 161 Potassium Calories 287	YOGURT - Plain Serving 1 c Protein 7.9 Carbs 10.5 Fat 7.4 Fiber 0 Sodium 105 Potassium 351 Calories 139
YOGURT - Lowfat Plain Serving 1 c Protein 11.9 Carbs 16 Fat 3.524 Fiber 0 Sodium 159 Potassium 531 Calories 144	YOGURT - Lowfat Fruit Serving 1 c Protein 9.04 Carbs 42.3 Fat 2.61 Fiber 0.27 Sodium 121 Potassium 402 Calories 225	MILK - Whole Serving 8 oz. Protein 8.03 Carbs 11.37 Fat 8.15 Fiber 0 Sodium 120 Potassium 370 Calories 150
MILK - Skim Serving 8 oz. Protein 8.35 Carbs 11.8 Fat 0.44 Fiber 0 Sodium 126 Potassium 206 Calories 86	EGGS - Whole Serving 11g Protein 6.07 Carbs 0.6 Fat 5.58 Fiber 0 Sodium 69 Potassium 65 Calories 79	EGGS - Yolk Serving 11g Protein 2.79 Carbs 0.04 Fat 5.6 Fiber 0 Sodium 8 Potassium15 Calories 63
EGGS - White Serving 11g Protein 3.35 Carbs 0.41 Fat - Fiber 0 Sodium 50 Potassium 24 Calories 16	CHEESE - Lite-Line American Serving 1slice Protein 5.25 Carbs 0.75 Fat 1.5 Fiber 0 Sodium 306 Potassium Calories 50	CHEESE - Cheddar Serving 1 oz. Protein 7.06 Carbs 0.36 Fat 9.4 Fiber 0 Sodium 239 Potassium 28 Calories 114
CHEESE - Colby Serving 1 oz. Protein 6.74 Carbs 0.73 Fat 9.1 Fiber 0 Sodium 171 Potassium 36 Calories 112	CHEESE - Swiss Serving 1 oz. Protein 8.06 Carbs 0.96 Fat 7.78 Fiber 0 Sodium 74 Potassium 31 Calories 107	CHEESE - Mozzarella, whole milk Serving 1 oz. Protein 5.5 Carbs 0.63 Fat 6.12 Fiber 0 Sodium 106 Potassium 19 Calories 80
CHEESE - Cottage , 2% milkfat Serving 1 t. Protein 31 Carbs 8.2 Fat 4.36 Fiber 0 Sodium 450 Potassium 217 Calories 152	CHEESE - Cream Serving 1 oz. Protein 2.14 Carbs 0.75 Fat 9.9 Fiber 0 Sodium 84 Potassium 34 Calories 99	CHEESE - Parmesan grated Serving 1T. Protein 2 Carbs 0.19 Fat 1.5 Fiber 0 Sodium 93 Potassium 5 Calories 23
SOUR CREAM Serving 1 c Protein 7.27 Carbs 9.82 Fat 48.2 Fiber 0 Sodium 123 Potassium 331 Calories 493

Fruits		Top

RAISINS Serving ½ c Protein 3 Carbs 54.5 Fat - Fiber 0.5 Sodium 8.5 Potassium 681 Calories 230	BANANAS Serving 1. Protein 1.18 Carbs 26.7 Fat 0.55 Fiber 0.57 Sodium 1 Potassium 451 Calories 105	ORANGE JUICE Serving 8 oz. Protein 1.74 Carbs 25.8 Fat 0.5 Fber 0.25 Sodium 2 Potassium 496 Calories 111
GRAPES Serving 1 c Protein 1.06 Carbs 28.4 Fat 0.92 Fiber 0.72 Sodium 3 Potassium 269 Calories 114	ORANGES Serving 1 Protein 1.23 Carbs 15.4 Fat 0.16 Fiber 0.56 Sodium 0 Potassium 237 Calories 62	APPLES, Golden delicious Serving 1. Protein 0.27 Carbs 21 Fat 0.49 Fiber 1.06 Sodium 1 Potassium 159 Calories 81
PEARS Serving1. Protein 0.65 Carbs 25 Fat 0.66 Fiber 2.32 Sodium 1 Potassium 208 Calories 98	PEACHES Serving 1 Protein 0.61 Carbs 9.65 Fat 0.08 Fiber 0.56 Sodium 0 Potassium 171 Calories 37	GRAPEFRUIT Serving 1/2 Protein 0.75 Carbs 9.7 Fat 0.12 Fiber 0.24 Sodium 0 Potassium 167 Calories 38
PLUMS Serving 1 Protein 0.52 Carbs 8.59 Fat 0.41 Fiber 0.4 Sodium 0 Potassium 113 Calories 36	CHERRIES Serving 1c Protein 1.74 Carbs 24 Fat 1.39 Fiber 0.58 Sodium 1 Potassium 325 Calories 104	STRAWBERRIES Serving 1c Protein .91 Carbs 10.4 Fat 0.55 Fiber 0.79 Sodium 2 Potassium 247 Calories 45
BLUEBERRIES Serving 1c Protein .97 Carbs 20.5 Fat 0.55 Fiber 1.88 Sodium 9 Potassium 129 Calories 82	APRICOTS Serving 5 Protein 1.5 Carbs 26.3 Fat - Fiber 1 Sodium 3 Potassium 482 Calories 105	DATES Serving 10 Protein 1.63 Carbs 61 Fat 0.37 Fiber 1.83 Sodium 2 Potassium 541 Calories 228
FIGS,dried Serving 10 Protein 5.7 Carbs 109 Fat 8.97 Fiber 20 Sodium 20 Potassium 1332 Calories 447	PRUNES Serving 10 Protein 2.19 Carbs 52.7 Fat 0.43 Fiber 1.72 Sodium 3 Potassium 626 Calories 201	AVOCADOS Serving 1 Protein 3.99 Carbs 14.8 Fat 30.8 Fiber 4.24 Sodium 21 Potassium 1204 Calories 324
MELON,cantaloupe Serving ½ Protein 2.34 Carbs 22.3 Fat 0.74 Fiber 0.97 Sodium 23 Potassium 825 Calories 94	MELON,honeydew Serving 1/5 Protein 1.18 Carbs 23.6 Fat 0.26 Fiber 1.54 Sodium 26 Potassium 700 Calories 92	WATERMELON Serving 1c Protein 0.99c Carbs 11.5 Fat 0.48 Fiber 3 Sodium 3 Potassium 186 Calories 50

Vegetables		Top
Potato, russet baked Serving 11g Protein 4 Carbs 32.8 Fat 0.2 Fiber 1.2 Sodium 62 Potassium 782 Calories 210	PARSNIPS Serving 1c Protein 2.3 Carbs 23 Fat 0.8 Fiber 3 Sodium 12 Potassium 587 Calories 102	CARROTS Serving 1/2c Protein 0.5 Carbs 5.5 Fat 0.1 Fiber 0.5 Sodium 19 Potassium 356 Calories 24
POTATO,instant mashed Serving 1/2c Protein 2 Carbs 16 Fat 6 Fiber Sodium 380 Potassium Calories 130	POTATO,white boiled Serving 1c Protein 3.2 Carbs 25.7 Fat 0.2 Fiber 0.66 Sodium 5 Potassium 611 Calories 114	BEETS Serving 1c Protein 2 Carbs 13.6 Fat 0.2 Fiber 1 Sodium 98 Potassium 440 Calories 60
SWEET CORN Serving 1c Protein 2 Carbs 13.6 Fat 0.2 Fiber 1 Sodium 98 Potassium 440 Calories 60	PEAS,frozen Serving 1c Protein 7.9 Carbs 21 Fat 0.59 Fiber 3.2 Sodium 7 Potassium 357 Calories 118	YAMS Serving 1c Protein 4.8 Carbs 48.2 Fat 0.4 Fiber 1.8 Sodium 17 Potassium 1508 Calories 210
SWEET POTATO Serving 1 Protein 2 Carbs 32 Fat 0.38 Fiber 1 Sodium 17 Potassium 265 Calories 136	TOMATO SOUP Serving 1c Protein 2.06 Carbs 16.6 Fat 1.92 Fiber 0.49 Sodium 872 Potassium 263 Calories 86	GREEN BEANS Serving 1c Protein 2 Carbs 8 Fat 0.01 Fiber 1.2 Sodium 6 Potassium 230 Calories 34
BROCCOLI Serving 1c Protein 2.6 Carbs 4.6 Fat 0.3 Fiber 0.9 Sodium 24 Potassium 286 Calories 24	CAULIFLOWER Serving 1c Protein 1.98 Carbs 4.9 Fat 0.18 Fiber 0.82 Sodium 14 Potassium 356 Calories 24	MUSHROOMS Serving 1c Protein 1.5 Carbs 3 Fat 0.3 Fiber 0.52 Sodium 2 Potassium 260 Calories 18
PARSLEY Serving 1c Protein 2.2 Carbs 5.1 Fat 0.4 Fiber 0.9 Sodium 27 Potassium 436 Calories 26	LETTUCE,Iceberg Serving 1c Protein 0.7 Carbs 2.2 Fat 0.12 Fiber 0.35 Sodium 7 Potassium 131 Calories 10	LETTUCE,Romaine Serving 1c Protein 0.9 Carbs 1.3 Fat 0.12 Fiber 0.4 Sodium 4 Potassium 162 Calories 8
RADISH Serving 10 Protein 0.27 Carbs 1.6 Fat 0.24 Fiber 0.24 Sodium 11 Potassium 104 Calories 7	TOMATO Serving 1 Protein 1.1 Carbs 5.3 Fat 0.26 Fiber 0.57 Sodium 10 Potassium 254 Calories 24	SWEET PEPPER Serving 1c Protein 0.86 Carbs 5.3 Fat 0.46 Fiber 1.2 Sodium 4 Potassium 265 Calories 24
SALAD(1 tom,2 rad, ½ car, 1c let) Serving Protein 3.1 Carbs 14.1 Fat 0.55 Fiber 1.2 Sodium 28 Potassium 584 Calories 69

Dried Legumes		Top
BAKED BEANS, Canned Serving 80z. Protein 10 Carbs 43 Fat 3 Fiber 12 Sodium 730 Potassium Calories 190	BUTTER BEAN Serving 8oz. Protein 12 Carbs 30 Fat 0 Fiber Sodium 1000 Potassium Calories 200	CHICK PEAS/GARBANZOS Serving 8oz. Protein 41 Carbs 122 Fat 9.6 Fiber 10 Sodium 52 Potassium 1594 Calories 720
LIMA BEANS Serving 1c Protein 11.6 Carbs 40 Fat 0.54 Fber 3.5 Sodium 29 Potassium 969 Calories 208	BLACK-EYED PEAS Serving 1c Protein 13.2 Carbs 29.9 Fat 1.3 Fiber - Sodium 2 Potassium 625 Calories 178	KIDNEY BEANS Serving 1c Protein 14.4 Carbs 39.6 Fat 0.9 Fiber 2.78 Sodium 6 Potassium 629 Calories 218
LENTIL Serving 1c Protein 15.6 Carbs 38.6 Fat - Fiber 2.4 Sodium - Potassium 498 Calories 212	GREAT NORTHERN BEANS Serving 1c Protein 12.8 Carbs 40.8 Fat 1.2 Fiber 10.2 Sodium 636 Potassium Calories 228	PINTO BEANS Serving 1c Protein 13 Carbs 40.8 Fat 1.4 Fiber 9.6 Sodium 636 Potassium 1870 Calories 224

Breakfast Cereals		Top
CORNFLAKES, Kellogg's Serving 1c Protein 1.84 Carbs 19.5 Fat 0.08 Fiber 0.24 Sodium 281 Potassium 26 Calories 88	SHREDDED WHEAT, Quaker Serving 2c Protein 5 Carbs 31 Fat 1 Fiber 0 Sodium 0 Potassium 154 Calories 160	WHEAT FLAKES, Quaker Serving 1c Protein 3.3 Carbs 26 Fat 0.7 Fiber 2.4 Sodium 409 Potassium 123 Calories 116
WHEAT GRANULES, Grapenuts Serving 1/4c Protein 3.3 Carbs 23.2 Fat 0.1 Fiber 1.4 Sodium 197 Potassium 95 Calories 101	WHEAT, Puffed Serving 1c Protein 1.8 Carbs 9.5 Fat 0.1 Fiber 0.4 Sodium 0 Potassium 42 Calories 44	MUESLIX, Kellogg's bran Serving 1/2c Protein 3 Carbs 31 Fat 2 Fiber 6 Sodium 105 Potassium 240 Calories 130
MUESLIX, Five Grain Serving 1/2c Protein 4 Carbs 32 Fat 1 Fiber 4 Sodium 55 Potassium 85 Calories 140	ALL-BRAN, Kellogg's Serving 1/3c Protein 4 Carbs 22 Fat 1.1 Fiber 10 Sodium 260 Potassium Calories 114	BRAN FLAKES, 40% Post Serving 1c Protein 5.3 Carbs 37.3 Fat 0.8 Fiber 6.5 Sodium 431 Potassium 251 Calories 152
FRUITFUL BRAN, Kellogg's Serving 2/3c Protein 3 Carbs 29 Fat 0 Fiber 5 Sodium 230 Potassium Calories 110	OATMEAL, Total unckd. Serving 1/3c Protein 4 Carbs 19 Fat 2 Fiber 2.1 Sodium 5 Potassium 132 Calories 100	OATS, Puffed Cheerios Serving 1c Protein 3.44 Carbs 15.7 Fat 1.44 Fiber 0.9 Sodium 246 Potassium 101 Calories 89
CORN FLAKES, Kellogg's Serving 1c Protein 1.8 Carbs 19.5 Fat 0.08 Fiber 0.2 Sodium 281 Potassium 26 Calories 88	RICE, Puffed Serving 1c Protein 0.9 Carbs 12.6 Fat 0.1 Fiber 0.1 Sodium 0 Potassium 16 Calories 56	GRANOLA, NATURE VALLEY Serving 1c Protein 11.5 Carbs 75.5 Fat 19.6 Fiber 4.2 Sodium 232 Potassium 389 Calories 503
WHEAT GERM, Kretschmer Serving 1tbs. Protein 9 Carbs 13 Fat 3 Fiber 3 Sodium 0 Potassium 201 Calories 110

Grain, Cereal Products		Top
WHITE RICE, Enriched Serving 1/2c Protein 6.55 Carbs 78.5 Fat 0.75 Fiber 0.4 Sodium 1.3 Potassium 179 Calories 354	WHITE RICE, Minute Serving 1/2c cooked Protein 2 Carbs 20 Fat 0 Fiber Sodium 0 Potassium Calories 90	WHITE RICE, Uncle Bens Instant Serving 2/3c Protein 3 Carbs 27 Fat <1 Fiber 0 Sodium 10 Potassium Calories 120
WHOLE WHEAT BREAD Serving 1 sl Protein 2.4 Carbs 11 Fat 0.7 Fiber 0.4 Sodium 121 Potassium 63 Calories 56	STONE GROUND, Grants Farm Serving 1 sl Protein 3 Carbs 12 Fat 1 Fiber Sodium 150 Potassium 60 Calories 70	HONEY WHEAT BRAN, Grants Serving 1 sl Protein 3 Carbs 13 Fat 1 Fiber Sodium 160 Potassium 60 Calories 70
MILLET Serving 1c Protein 22.6 Carbs 166 Fat 6.8 Fiber 7.3 Sodium - Potassium 980 Calories 746	WHITE BREAD, Enriched Serving 1 sl Protein 2 Carbs 11.6 Fat 0.79 Fiber t Sodium 117 Potassium 24 Calories 62	BROWN RICE Serving 1/2c Protein 7.4 Carbs 76 Fat 1.8 Fiber 0.8 Sodium 8 Potassium 420 Calories 352
BROWN RICE, Uncle Bens Serving 1/2c Protein 2.25 Carbs 21.8 Fat 0.75 Fiber Sodium 3.8 Potassium 420 Calories 105	LONG GRAIN, Rice a Roni Serving 1/2c Protein 102.25 Carbs 83.3 Fat <3 Fiber Sodium 2533 Potassium 200 Calories 340	BUCKWHEAT FLOUR Serving 1c Protein 11.7 Carbs 72 Fat 2.5 Fiber 1.6 Sodium 1 Potassium 656 Calories 333
WHEAT FLOUR, Enriched Serving 1c Protein 11.6 Carbs 83.7 Fat 1.1 Fiber 0.3 Sodium 2 Potassium 105 Calories 400	WHOLE-WHEAT FLOUR Serving 1c Protein 16 Carbs 85.2 Fat 2.4 Fiber 2.8 Sodium 4 Potassium 444 Calories 400	WHITE SPAGHETTIN DRY Serving 2 oz. Protein 7 Carbs 42 Fat 1 Fiber 0.2 Sodium <5 Potassium 85 Calories 210
WHOLE GRAIN RYE BREAD Serving 1sl Protein 2.1 Carbs 12 Fat 0.3 Fiber 0.1 Sodium 128 Potassium 33 Calories 56	WHOLE WHEAT SPAGHETTI Serving 4oz. Protein 20 Carbs 78 Fat 1 Fiber - Sodium - Potassium - Calories 400

Biscuits, Muffin, Rolls		Top
FLOUR BISCUITS, Enriched Serving 2" diam. Protein 2.1 Carbs 12.8 Fat 4.8 Fiber 0.1 Sodium 175 Potassium 33 Calories 103	BAGEL, Plain Serving 1 Protein 11 Carbs 56 Fat 2.57 Fiber .022 Sodium 360 Potassium 74 Calories 296	ENGLISH MUFFIN Serving 1 Protein 7 Carbs 4 Fat 1 Fiber Sodium - Potassium Calories 130
ROLL, Dinner Serving 1 Protein 3.1 Carbs 20.1 Fat 2.2 Fiber 0.1 Sodium 192 Potassium 36 Calories 113	ROLL, Whole Wheat Serving 1 Protein 3.5 Carbs 18.3 Fat 1 Fiber 0.6 Sodium 197 Potassium 102 Calories 90	ROLL, Hamburger/Hot Dog Serving 1 Protein 3.3 Carbs 21.2 Fat 2.2 Fiber - Sodium 202 Potassium 38 Calories 119

Nuts		Top
SOYBEANS; Ckd Serving 1c Protein 19.8 Carbs 19.4 Fat 10.3 Fiber 3 Sodium 4 Potassium 972	SOYBEAN CURD, Tofu Serving 3.5oz. Protein 7.8 Carbs 2.4 Fat 4.2 Fiber 0.1 Sodium 354 Potassium Calories 72	PEANUTS Serving 1c Protein 37.7 Carbs 29.7 Fat 70.1 Fiber 3.89 Sodium 7 Potassium 1009 Calories 1838
PEANUT BUTTER Serving 1T Protein 3.9 Carbs 3.2 Fat 8.1 Fiber 0.33 Sodium 18 Potassium 123 Calories 86	SUNFLOWER SEEDS Serving 1/2c Protein 17.4 Carbs 14.4 Fat 34.3 Fiber 5.5 Sodium 4 Potassium1334 Calories 406	ALMONDS Serving 1c Protein 26.4 Carbs 27.7 Fat 77 Fiber 3.84 Sodium 6 Potassium 1098 Calories 849
BRAZIL NUTS Serving 1c Protein 20 Carbs 15.3 Fat 93.7 Fiber 4.2 Sodium 1 Potassium 1001 Calories 916	CASHEW NUTS Serving 1c Protein 24.1 Carbs 41 Fat 64 Fiber 1.96 Sodium 21 Potassium 650 Calories 785	FILBERTS(Hazelnuts) Serving 1c Protein 17 Carbs 22.5 Fat 84.5 Fiber 1.05 Sodium 3 Potassium 950 Calories 856

Beef		Top
HAMBURGER,Regular Serving 8oz. Protein 40.6 Carbs - Fat 48.1 Fiber 0 Sodium 105 Potassium 1070 Calories 608	HAMBURGER,Lean Serving 8oz. Protein 46.95 Carbs - Fat 22.7 Fiber 0 Sodium 147 Potassium Calories 406	STEAK, Sirloin Serving 7oz. Protein 31.1 Carbs - Fat 49 Fiber 0 Sodium 124 Potassium 569 Calories 576
STEAK, T-Bone Serving 7oz. Protein 25.8 Carbs - Fat 73.5 Fiber 0 Sodium 106 Potassium 486 Calories 802	STEAK, Porterhouse Serving 8oz. Protein 30.4 Carbs - Fat 74 Fiber 0 Sodium 106 Potassium 486 Calories 802	ROAST BEEF Serving 8oz. Protein 33.5 Carbs - Fat 43.7 Fiber 0 Sodium 117 Potassium 536 Calories 580

Luncheon Meats		Top
HAM Serving 4oz. Protein 19.9 Carbs 3.5 Fat 12 Fiber 0 Sodium 1494 Potassium 754 Calories 207	BEEF BOLOGNA Serving 1oz. Protein 3.31 Carbs 0.55 Fat 8.04 Fiber 0 Sodium 284 Potassium 44 Calories 89	PORK BOLOGNA Serving 1oz. Protein 4.34 Carbs 0.21 Fat 5.63 Fiber 0 Sodium 289 Potassium 80 Calories 70
SALAMI,Hard Serving 1/16"sl. Protein 2.29 Carbs 0.26 Fat 3.44 Fiber 0 Sodium 186 Potassium 38 Calories 42	PEPPERONI Serving 1sl. Protein 1.15 Carbs 0.16 Fat 2.42 Fiber 0 Sodium 112 Potassium 19 Calories 27	Sausage ITALIAN Serving 1 link Protein 13.4 Carbs 1 Fat 17.4 Fiber 0 Sodium 618 Potassium 204 Calories 216
POLISH Serving 1oz. Protein 4 Carbs 0.46 Fat 8.14 Fiber 0 Sodium 248 Potassium 67 Calories 92	PORK Serving 1 link Protein 3.31 Carbs 0.29 Fat 11.4 Fiber 0 Sodium 228 Potassium 58 Calories 118	Bacon Serving 4oz. Protein 9.75 Carbs 0.11 Fat 65.3 Fiber 0 Sodium 777 Potassium 631 Calories 631
Pork Chop Serving 1 Protein 20 Carbs - Fat 29.2 Fiber 0 Sodium 63 Potassium 346 Calories 345	Veal cutlet Serving 4oz. Protein 18.1 Carbs 0 Fat 10.3 Fiber 0 Sodium 63 Potassium 289 Calories 170

Poultry		Top
CHICKEN; White Serving 4 oz. Protein 23.5 Carbs - Fat 3.2 Fiber 0 Sodium 76 Potassium 237 Calories 216	CHICKEN; White skinned Serving 4 oz. Protein 20.4 Carbs - Fat .36 Fiber 0 Sodium 60 Potassium 210 Calories 100	CHICKEN; Dark Serving 4 oz. Protein 26.7 Carbs - Fat 7.33 Fiber 0 Sodium 117 Potassium 285 Calories 379
CHICKEN; Dark skinned Serving 4 oz. Protein 21.9 Carbs - Fat 1.18 Fiber 0 Sodium 93 Potassium 241 Calories 136	TURKEY; White Serving 4 oz. Protein 39.0 Carbs - Fat 3.3 Fiber 0 Sodium 106 Potassium 489 Calories 286	TURKEY; Dark Serving 4 oz. Protein 28.7 Carbs - Fat 3.33 Fiber 0 Sodium 108 Potassium 396 Calories 243

Seafood		Top
SHRIMP Serving 8 oz. Protein 41 Carbs 3.4 Fat 1.8 Fiber- Sodium 318 Potassium 499 Calories 207	LOBSTER Serving 8 oz. Protein 38.35 Carbs 1.15 Fat 4.3 Fiber 0 Sodium 678 Potassium 589 Calories 207	COD Serving 8 oz. Protein 39.9 Carbs - Fat 1.66 Fiber 0 Sodium 159 Potassium 866 Calories 177
HADDOCK Serving 8 oz. Protein 41.5 Carbs - Fat 1.5 Fiber 0 Sodium 139 Potassium 689 Calories 179	HALIBUT Serving 8 oz. Protein 47.4 Carbs - Fat 2.5 Fiber 0 Sodium 123 Potassium 1018 Calories 227	SALMON Serving 8 oz. Protein 51 Carbs - Fat 30.4 Fiber 0 Sodium 109 Potassium 885 Calories 492
SMELT Serving 8 oz. Protein 42.2 Carbs - Fat 4.75 Fiber 0 Sodium - Potassium 1064 Calories 223	TUNA; water packed Serving ½ can Protein 20 Carbs - Fat 1.6 Fiber 0 Sodium 512 Potassium Calories 99	FISH STICKS, Mrs. Paul's Serving 4 Protein 8 Carbs 23 Fat 13 Fiber 0 Sodium Potassium Calories 240

Miscellaneous		Top
SNICKERS BAR; king size Serving 13.7oz. Protein 15 Carbs 52 Fat 24 Fiber Sodium 280 Potassium Calories 510	SNICKERS BAR; regular size Serving 1 Protein 15 Carbs 33 Fat 13 Fiber Sodium 150 Potassium Calories 270	PASTRY, Danish Serving 1 Protein 3.1 Carbs 19.4 Fat 10 Fiber Sodium 156 Potassium 48 Calories 179
POTATO CHIPS, ruffles Serving 1 oz. Protein 2 Carbs 21 Fat 2 Fiber Sodium 250 Potassium Calories 150	PRETZELS Serving 1oz. Protein 3 Carbs 21 Fat 2.85 Fiber 0 Sodium 585 Potassium Calories 110	SPONGE CAKE Serving 1/10 Protein 3.8 Carbs 27 Fat 2.85 Fiber 0 Sodium 84 Potassium 44 Calories 149

	Points to remember for exercise to be beneficial
	10 Nutrition Principles for Building a Better Body

Points to remember for exercise to be beneficial

1. To Be valuable physical activity can not be sporadic. It has to become a life long habit.

2. Its benefits include an increase in the ability to clear fat from the blood and raise levels of a blood element, HOL2 (High Density Lipoprotein) which is protective against heart disease and heart ailments.

3. If you stop exercising for as little as three weeks, the blood may become "milky" with fat after each meal and HOL2 levels may decline.

4. "It has been said that a 5 mile walk will do more good to an unhappy but otherwise healthy man than all the medicine and psychology in the world". That observation was made over fifteen years ago by Dr. Paul Dudley White, heart specialist and physician to U.S. presidents.
In tense, emotionally upset people, muscles almost invariably become tense. Measuring the muscle tension provides an objective way to determine someone's emotional state and changes in it. A fifteen minute walk will be more beneficial and provide more relaxation than taking a tranquilizer.

Top

10 Nutrition Principles for Building a Better Body

Principle #1: Eat intentionally, not accidentally.

Principle #2: Don't starve yourself
.
Principle #3: Feed your body with quality foods.

Principle #4: Consume six meals per day.

Principle #5: Choose appropriate portion sizes.

Principle #6: Combine carbohydrates and protein at every meal.

Principle # 7: Use high-quality performance nutrition formulas.

Principle # 8: Fuel your body with protein and carbs one hour after your workout.

Principle # 9: Drink 10 glasses of water per day.

Principle # 10: Eat anything you want one a week!

Top

Body Types

Your body type affects your fitness routine. Once you have identified your body type you can exercise more efficiently and effectively. Take a look at the descriptions below to see where you fit in. Then start getting more out of your fitness routine than ever before.

THE HOURGLASS

Problem Areas and Characteristics: noticeable difference between size of chest and waist noticeable difference between size of waist and hips
tend to be a little more slender through waist tend to be solid in both upper and lower body bulk or lose weight easily throughout entire body, especially upper and lower body possesses more strength than endurance long distance running can be uncomfortable and stressful to joints can carry more body weight because possess more muscle throughout entire body looks lighter than actual "weight."

Recommended exercises: Jump rope with speed or peg rope, stationary biking with light - moderate tension @ high RPM's, fast walking with no incline with or without treadmill, ski machine @ high speed with low - moderate tension
aerobic riders at mod-high speed (for unfit only), jumping jacks, standing knee to opposite chest/L- kicks leg and hip calisthenics on exercise mat, dead lifts with aerobic bar, curl or straight bar routine.

Best Aerobic Pieces:
1. Stationary bike - with low - moderate tension @ 80 - 120 RPM's.
2. Treadmill walking < 3% incline @ 4.0 - 5.0 MPH.
3 Ski machine with low - moderate resistance @ 3.5 - 5.0 MPH.

Borderline exercises: Slide, roller blading (but no hills if you do), rowing, swimming (sprint work only), jogging and running steppers/stair climbers, step classes, walking with hand weights, and lower body exercises with ankle weights

Exercises to avoid: Stationary biking with high tension, treadmill with incline > 5% incline for walking or running, walking or running on steep hills, ski machine with high resistance for both upper and lower body, jump rope with heavy rope, aerobic riders with added weight or resistance, high (above the ground) step classes high impact aerobic glasses, Stepper/stair climbers with moderate - high tension, squats, lunges, leg presses, dead lifts with moderate - high weights, leg extension/leg curls with moderate - high weights any other lower body exercises with moderate - high weights or resistance, chins/dips with added weight all upper body exercises with moderate - high weights or resistance.

THE RULER

Problem Areas and Characteristics: Not a big difference between the circumference of your chest, waist and hips - somewhat equal body proportions. Weight gain more prevalent in mid-section/abdominal region, does not bulk or add mass easily, weight gain or loss disbursed evenly. Poor - fair flexibility in hamstrings, occasional low back pain, overall body strength needs improvement performing endurance exercises easier than strength if busty, chest exudes North & South, not circumference around chest and back.

Recommended exercises: Biking with high tension/resistance, walking on treadmill with an incline 5% incline, running/jogging on hills, jumping rope with a weighted rope, squats, lunges, dead lifts, leg presses with moderate-heavy weights, all upper body exercises with moderate - heavy weights, step classes, all aerobic classes, stepper and stair climbers with moderate - high resistance, rowing, ski machine with moderate - high tension for both upper & lower body, leg extension/leg curls with moderate/heavy weights, chin-ups/dips with weights added on, and straight bar routines.

Best Aerobic Pieces:
1. Stationary bike with high tension/resistance 60-80 RPM's.
2. Stair climber/stepper with high resistance.
3. Treadmill walking with high % of incline @ 3.0-5.0 MPH, running/jogging @ 6.0- 9.0 MPH.

Borderline Exercises: If you're very overweight, 25+ lbs. avoid the following; squats with heavy weights, lunges with heavy weights, leg exercises with any ankle weights, any other lower body exercises using heavy weights or heavy resistance. all upper body exercises with heavy weights or resistance, steppers/stair climbing with high resistance, biking with high resistance ski machine with high tension, and treadmill walking on higher than 5% incline.

As you begin to lose weight, you can gradually start increasing weight, tension and resistance to all of your exercises. Remember, aerobic exercise helps you lose mass and size better than anaerobic exercise.

Exercises to avoid: None

THE CONE

Problem Areas & Characteristics: Upper body is considerably larger than lower body stomach area normally protrudes tension/stress felt in upper back and neck bulks easily in chest, arms and neck regions slimmer from hip down weak upper and lower abs

Recommended exercises: Light weight for upper body w/high repetitions, jumping jacks, stationary bike, mod-high tension leg exercises w/moderate to heavy weights, full abdominal routine, and jumping rope w/light weight rope.

Best Aerobic Pieces:
1. Stationary bike - with moderate-hi tension @ 60 - 90 RPM's.
2. Stairclimber or stepper w/resistance.
3. Treadmill with incline, walk at 3.0-3.5 or run at 6.0-9.0.

Borderline exercises: Running, stairclimber with high tension, jumping rope with weighted handles, swimming, racquet sports, and pushups.

Exercises to avoid: Moderate-heavy weights for upper body, rowing machine w/ tension, jogging w/ hand weights, and pushups on decline.

THE SPOON

Problem Areas and Characteristics: Lower body distinctively larger than upper body, thick upper thighs, bulky inner thighs, outer thighs (saddle bags) stick out, dense calves, thickset ankles, weak lower abdominal muscles, weak upper body.

Recommended Exercises: Jumping rope with speed rope, with various techniques and leg maneuvers, jumping jacks standing knee to opposite chest with aerobic bar, L - kicks with aerobic bar, leg-outs on exercise mat vertical-scissors on exercise mat, alternate leg lifts on exercise mat, stationary biking with high speed and low tension (resistance), fast walking with or without treadmill, upper body strengthening with moderate - heavy weights or resistance, full body push-ups, tricep push-ups, chin-ups, and dips with extra weights or resistance.

Best Aerobic Pieces:
1. Stationary bike; upright or recumbent, with light tension, high RPM's (80 - 130), depending on your current fitness level.
2. Ttreadmill or walker; no incline, 3.5 - 5.5 MPH, based on your current fitness level.

3. Ski machine; with no tension for lower body and with resistance for upper body, 3.0 - 5.0 MPH, based on current fitness level.

Borderline exercises: Squat thrusts, leg extensions, leg curls with moderate weights, dead lifts, low - impact aerobic classes ski machines with tension for lower body, swimming, and rowing.

Exercises to avoid: Any variety of steppers and stair climbers, step classes of any kind, high-impact aerobic classes, stationary biking with moderate - high tension (resistance), any type of biking on hills, roller-blading, squats, lunges, leg presses (with or without weights), any lower body exercises with moderate - high weights or resistance, treadmill walking on an incline > than 2%, or walking hills, Running more than 6.0 mph sprinting, rope jumping with weighted jump rope, exercises that use ankle weights, aerobic riders with added weights or tension, and slide.