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Fruits and Vegges

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  • pg 1
									                                                                           http://mail.google.com/mail/?attid=0.2&disp=vah&view=att&th=113b1...




         Fruits and Vegge's
                            A                       B        C        D          E          F          G         H        I          J
          1                               Nutrition Information     of Common Fruits and Vegetables
          2                                                Carb.     Fiber     Protein   Potassium   Sodium     Vit A    Vit C    Calcium   I
          3 Veggie                                Calories  gm.      gm.        gm.        mg.        mg.                 % Daily Value
          4 Bell Pepper (Green) 1 med, raw           30      8        2           1        210         0         15      180         *
          5 Bell Pepper (Red) 1 med, raw             30      8        2           1        210         0         140     380         *
          6 Broccoli, 3 med. spears, raw             25      5        3           3        300         25        30      140         4
          7 Cabbage (Green), 200 g. raw              60     12        5           2        450         50         *      170        10
          8 Cabbage (Red), 200 g. raw                50     12        4           3        410         20         *      190        10
          9 Carrots, 1 med, raw                      35      8        2           1        280         40        270      10         2
         10 Collard Greens, 100 g. chopped, raw      30      6        4           2        170         20        80       60        15
         11 Corn, Sweet, 1 large ear, raw           120     27        4           5        390         20         8       15         *
         12 Green Beans, 100 g. raw                  30      6        4           1        240         0          4       10         4
         13 Kale, 100 g. raw                         50     10        2           3        450         45        180     200        15
         14 Lettuce (Iceberg) 1/2 head               45      9        3           3        350         30        10       20         6
         15 Lettuce (Romaine) 100 g. inner leaf      15      2        2           2        290         10        50       40         4
         16 Potato, 1 med. raw                      100     26        3           4        720         0          *       45         2
         17 Spinach, 100 g. raw                      20      4        3           3        560         80        130      45        10
         18 Squash (Acorn), 1 raw                   170     45        6           3        1500        15        30       80        15
         19 Sweet Potato, 1 med. raw                130     33        4           2        350         45        440      30         2
         20 Tomato (Roma), 3 med. raw **             40      9        2           2        410         15        25       60         *
         21 Zucchini, 1 large raw                    45      9        4           4        800         10        20       50         4
         22
         23
         24                      Nutrition   Information of Common Fruits and Vegetables
         25                                                 Carb.    Fiber    Potassium Vitamin A Vitamin C    Calcium   Iron
         26 Fruit                                Calories   gm.      gm.        mg.                    % Daily Value
         27 Apple, 1 med. (154 g.)                 80        22       5         170         2          8          *       2
         28 Avocado, 1/2 med.                      140       8        8         430          *         10         *        *
         29 Banana, 1 med.                         110       29       4         400          *         15         *       2
         30 Blackberries, 1 cup, raw               70        18       8         280         4          50         4       4
         31 Blueberries, 1 cup, raw                80        20       4         130         2          30         *        *
         32 Boysenberries, 1 cup, raw              70        18       8         280         4          50         4       4
         33 Cantaloupe, 1/2 med.                   100       23       2         850        180        190         4       4
         34 Casaba, 1 cup, cubed                   45        11       1         360          *         45         *       4
         35 Cherimoya, 1 raw                       250       66       6          n/a         *         40         8       8
         36 Cherries, 1 cup, raw                   90        22       3         300         2          15         2       2
         37 Coconut, fresh, 50 g.                  180       8        5         180          *         2          *       6
         38 Cranberries (whole), 1 cup             45        12       4          65          *         20         *        *
         39 Figs, 1 large, fresh                   45        12       2         150          *         2          2        *
         40 Grapes, 1 cup                          60        16      <1         180          *         15         *        *
         41 Grapefruit, 1/2 med.                   60        16       6         230         15        110         2        *
         42 Guava, 1 med.                          45        11       5         260         15        280         *        *
         43 Honeydew, 1/4 med.                     130       33       3         780         6         110         *       6
         44 Kiwifruit, 1 med.                      50        12       2         240          *        120         4       2
         45 Lemon, 1 med.                          15        5        1          90          *         40         2        *




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                                                                                        http://mail.google.com/mail/?attid=0.2&disp=vah&view=att&th=113b1...


         46 Lime, 1 med.                                      20        7         2           75          *         35           *          *
         47 Mandarin Orange, 1 large                          45       11         2          150         20         50           *          *
         48 Mango, 1 med. raw                                 130      35         4          320         160        100         2           *
         49 Nectarine, 1 med. raw                             70       16         2          300          4         15           *          2
         50 Orange, 100 g.                                    45       14         5          170          *         80          4           *
         51 Papaya, 1 med.                                    120      30         5          780         15         310         8           *
         52 Peach, 1 med.                                     40       11         2          190          2         10           *          *
         53 Pear, 1 med.                                      100      25         4          210          *         10          2           *
         54 Persimmon, 1 med.                                 30        8         n/a         80          *         30           *          4
         55 Pineapple, 1 cup, diced                           80       19         2          180          *         40           *          4
         56 Plantain, 1 med.                                  220      57         4          890         40         50           *          6
         57 Plum, 1 med.                                      40       10         1          110          4         10           *          *
         58 Pomegranate, 1 med.                               100      26         <1         400          *         15           *          2
         59 Prickly Pear                                      40       10         4          230          *         25          6           *
         60 Raspberries, 1 cup, fresh                         60       14         8          190          4         50          2           4
         61 Strawberries, 100 g. fresh                        30        8         3          180          *         110          *          2
         62 Tangerine, 1 med,                                 50       15         3          180          *         50          4           *
         63 Tangelo, 1 med.                                   60       15         3          240          6         120         6           *
         64 Tomato (Cherry), 5 each, raw                      20        4         <1         190         10         15           *          2
         65 Tomato (Roma), 3 med. raw                         40        9         2          410         25         60           *          4
         66 Watermelon, 2 cups, diced                         80       27         2          230         20         25          2           4
         67                                                                                                    * Contains less than 2% Daily Value
              Amounts given are approximations; nutritional
              content will vary slightly, depending on
         68   growing conditions, etc.



         Healthy Alternatives
                            A                                 B                                    C                                   D

         1                                                          Healthy Heart
         2                      If You Typically Eat:                                                  Healthy Alternative:
         3                                                                       Grains
                                          Usually has a high glycemic index
               Spaghetti or other                                                 Racconto 8 Whole Grain
                                          that dumps sugar into your                                     Provides 8 grams of protein per serving!
               types of pasta                                                     Pasta
         4                                bloodstream
         5 White rice                     Higher glycemic index than brown        Brown rice                     Even amount of sustained energy
                                                                                                                 Small, round grain high in protein and
               White rice                 Higher glycemic index, low in protein Quinoa
         6                                                                                                       fiber
                                                                                 Mission multi-grain
               Flour tortillas / white    White flour has had the nutritional                                    whole grains help reduce the risk of
                                                                                 tortillas / whole wheat
               bread                      value removed for increased shelf life                                 heart disease and certain cancers
         7                                                                       bread
         8                                                                      Breakfast
           Bacon egg and
                                                                                  2 egg white omelet, with
           cheese biscuit                 500 Calories and 29 grams of fat!                                      184 Calories and only 2.5 grams of fat
                                                                                  whole wheat tortilla
         9 (McDonalds)
                                                                                                                 High protein (13g) to feed your muscles,
                                          Dumps sugar into your bloodstream,
               High sugar cereal                                                  Kashi Go Lean Cereal           and 10g fiber to fill you up and give you
                                          and depletes energy
         10                                                                                                      sustained energy
               Krispy Kreme glazed
                                          200 calories, and 12 grams of fat!      1/2 Oat bran bagel             113 Calories and only 1 gram of fat!
         11 doughnut
         12                                                                    Main Dishes
         13 Ground beef tacos             High in saturated fat                   Ground turkey tacos            Very little fat, and less cholesterol




2 of 4                                                                                                                                               8/7/2007 8:15 PM
                                                                                    http://mail.google.com/mail/?attid=0.2&disp=vah&view=att&th=113b1...


                                                                                                                Provides 27 grams of protein and only 3
              Fried Chicken            Usually high in fat                       Grilled chicken breast
         14                                                                                                     grams of fat!
                                       Provides 4 more grams of fat than an
              Whole egg                                                     2 egg whites                        12 grams of protein and only 70 calories!
         15                            egg white
              Creamy sour cream                                                                                 low fat dip that is great with pita chips
                                       Usually high in fat                       Hummus
         16 dips                                                                                                and veggies
              Bologna sandwich                                                   Hormel Natural Choice          1 Serving has 1g of fat, 3g of carbs, and
                                       Mystery meat?
         17 meat                                                                 Deli Turkey                    10 grams of protein
         18                                                                    Desserts
                                                                                 skinny cow ice cream
              Ice cream                Usually high in fat and saturated fat                                    only 140 calories
         19                                                                      sandwiches
         20                                                                     Drinks
              Starbucks Grande                                                   Starbucks Tazo Black
                                       304 calories, and 12 grams of fat                                        210 calories and 4.5 grams of fat
         21 Caramel Macchiato                                                    Tea Latte
                                       115 teaspoons of sugar and 250            Unsweetened Yogi               Tastes great! Provides immune support
              20 oz Dr. Pepper
         22                            Calories                                  Green Tea Komucha              and antioxidant benefits
         23                                                          Fast Food (if you must)
                                                                                 Taco Cabana 1/4 white
                                                                                                                34.6 grams of protein and 3.1 grams of
              KFC Extra crispy thigh 370 Calories and 26 grams of fat!           meat grilled chicken no
                                                                                                                fat
         24                                                                      skin
         25                                                          Fruits and Vegetables
            Red peppers are ripe green peppers and contain 2 times the amount of vitamin C as in a green pepper. They also contain
         26 lycopene, which reduces the risk of heart disease and prostate cancer
         27 Sweet Potato has 450% RDA of Vitamin A, compared to 0% for a regular potato
              Cantaloupe (1/2 medium) contains more vitamin A than virtually any other fruit (180% RDA). It has more than twice as much
         28 vitamin C than oranges (190% RDA). It also has more potassium than most other fruits.
              Try spinach in your salad rather than Iceburg lettuce. Iceburg lettuce has 350 mg of potassium, 10% RDA Vitamin A, and 20%
         29 RDA of Vitamin C. Spinach has 560 mg of potassium, 130% RDA Vitamin A, and 45% Vitamin C.


         Seafood
                        A                B         C          D         E          F           G           H          I         J         K           L
         1                                           Nutrition Information of Common Seafood
         2    values for 3 oz. (84g) cooked, edible portion
         3                                       Protein     Carb.     Fat      Sat. Fat   Cholesterol   Sodium   Vitamin A Vitamin C   Calcium      Iron
         4    Species                 Calories    gm.        gm.       gm.        gm.         mg.         mg.                   % U.S. RDA
         5    Blue Crab, steamed        90         19         0         1          0           80         310         *         *         9           4
         6    Catfish, baked            120        19         0         5          1           60          65         *         *         3           5
              Clam, steamed, 12
          7 small                       130        22         4         2          0           60          95        10         *         8          130
          8 Cod, broiled                90         19         0         1          0           50          60         *         2          *          2
          9 Flounder, baked             100        20         0         1          0           50          85         *         *         2           2
         10 Haddock, baked              90         20         0         1          0           60          70         *         *         4           6
         11 Halibut broiled             120        22         0         2          0           30          60         3         *         5           5
         12 Lobster, broiled            100        20         1         1          0          100         320         *         *         5           2
         13 Mackerel, broiled
         14 Atlantic, Pacific, Jack     190        21         0         12         3           60          95         7         *          *          9
         15 Mahi Mahi, broiled          90         20         n/a       1          0           80          95        n/a       n/a        n/a         10
         16 Ocean Perch, baked          100        20         0         2          0           50          80         *         *         10          6
              Orange Roughy,
         17 broiled                     70         16         0         1          0           20          70         *         *          *          *
              Oyster, steamed, 12
         18 med.                        120        12         7         4          1           90         190         *         *         8           65
         19 Pollock, broiled            100        21         0         1          0           80          90         *         *          *          *




3 of 4                                                                                                                                              8/7/2007 8:15 PM
                                                               http://mail.google.com/mail/?attid=0.2&disp=vah&view=att&th=113b1...


            Rainbow Trout,
         20 broiled                     130   22   0    4     1        60       30        *          *          7         10
         21 Rockfish, baked             100   20   0    2     0        40       65        4          *          *          3
            Salmon,
         22 Atlantic/Coho, baked        150   22   0    5     0        50       50        *         2           *          4
            Salmon, Alaska/King
         23 (Chinook)                   200   22   0   11.5   3        75       55       n/a       n/a         n/a        n/a
            Salmon,
         24 Alaska/Sockeye (Red)        190   24   0   9.5    1.5      70       55       n/a       n/a         n/a        n/a
            Salmon, Alaska/Coho
         25 (Silver)                    165   24   0    7     1        45       55       n/a       n/a         n/a        n/a
            Salmon,
         26 Alaska/Chum (Keta)          135   23   0    4     1        85       55       n/a       n/a         n/a        n/a
         27 Salmon, Alaska/Pink         130   22   0    4     0.5      60       75       n/a       n/a         n/a        n/a
            Salmon, Sockeye,
         28 canned
            1/4 cup serving size (63g
         29 approx.)                    110   13   0    7     1.5      40       270      n/a       n/a         n/a        n/a
         30 Salmon, Pink, canned
            1/4 cup serving size (63g
         31 approx.)                    90    12   0    5     1        40       270      n/a       n/a         n/a        n/a
            Scallops, broiled, 6
         32 large or 14 small           150   29   2    1     0        60       275       *         3           2          *
            Shrimp, boiled, 6
         33 large                       110   22   0    2     0       160       155       *         3           3         15
         34 Sole, broiled               100   21   0    1     0        60       90        *          *          2          2
         35 Swordfish, broiled          130   21   0    4     1        40       110       4          *          *          5
            Tuna, Yellowfin,
         36 broiled                     120   25   0    1     0        50       40       n/a       n/a         n/a         4
         37                                                                               * Contains less than 2% of the U.S. RDA




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