Healthy Foods
Fruits |
Serving Size, Calories and Fat |
Apple |
1 medium apple: 81 calories, 0 g fat |
Apricots |
3 apricots: 51 calories, 0 g fat |
Bananas |
1 medium: 105 calories, 0 g fat |
Blackberries |
1 cup: 74 calories, 0 g fat |
Blueberries |
1 cup: 81 calories, 0 g fat |
Cantaloupe |
1 cup, cubed: 84 calories, 1 g fat |
Cherries |
1 cup: 84 calories, 1 g fat |
Cranberry Juice |
1 cup: 144 calories, 0 g fat |
Grapefruit |
1 grapefruit: 39 calories, 0 g fat |
Purple Grapes & Juice |
1 cup seedless: 113 calories 9 g fat |
Kiwi |
1 medium Kiwi: 46 calories, 0 g fat |
Mangoes |
1 mango: 135 calories, 1 g fat |
Oranges |
1 orange: 61 calories, 0 g fat |
Orange Juice |
1 cup: 112 calories, 0 g fat |
Papayas |
1 cup, cubed: 55 calories, 0 g fa |
Prunes |
1/3 cup: 87 calories, 0 g fat |
Raspberries |
1 cup: 60 calories, 0 g fat |
Red Grapefruit |
1 red grapefruit: 37 calories, 0 g fat |
Strawberries |
1 cup, sliced: 50 calories, 0 g fat |
Vegetables |
Serving Size, Calories and Fat |
Artichokes |
1 medium: 60 calories, 0 g fat |
Arugula |
1 cup: 5 calories, 0 g fat |
Avocado |
1 avocado: 170 calories, 13 g fat* * the fat is the heart-healthy monounsaturated variety |
Beets |
1 cup sliced: 37 calories, 0 g fat |
Bok Choy |
1 cup cooked: 20 calories, 0 g fat |
Broccoli |
1 cup, cooked: 44 calories, 0 g fat |
Broccoli Sprouts |
1 cup: 10 calories, 0 g fat |
Brussels Sprouts |
1 cup, cooked: 30 calories, 0 g fat |
Cabbage |
1 cup raw, chopped: 22 calories, 0 g fat |
Cauliflower |
1 cup raw: 24 calories, 0 g fat |
Carrots |
1 medium: 26 calories, 0 g fat |
Celery |
2 medium stalks: 13 calories, 0 g fat |
Garlic |
1 clove: 5 calories, 0 g fat |
Green Beans |
1 cup cooked: 43 calories, 0 g fat |
Green Pepper |
1 medium: 32 calories, 0 g fat |
Greens |
1 cup, cooked: 29 calories, 0 g fat |
Onions |
1 cup, chopped: 30 calories, 0 g fat |
Peas |
cooked: 67 calories, 0 g fat |
Peppers (hot) |
1 pepper: 18 calories, 0 fat |
Potato (white) |
7 oz. Potato: 220 calories, 0 g fat |
Pumpkin |
1 cup, canned: 41 calories, 0 g fat |
Radishes |
4 radishes: 4 calories, 0 g fat |
Romain Lettuce |
2 cups, shredded: 18 calories, 0 g fat |
Peppers, red, sweet |
1 pepper: 32 calories, 0 g fat |
Seaweed |
1 cup: 32 calories, 0 g fat |
Spinach |
1 cup, cooked: 41 calories, 0 g fat |
Squash |
1 cup, cooked: 82 calories, 0 g fat |
Tomatoes |
1 tomato: 26 calories, 0 g fat |
Turnips |
1 cup, cooked, cubed: 32 calories, 0 g fat |
Watercress |
2 cups: 8 calories, 0 g fat |
Yams, Sweet Potatoes |
1 cup, mashed: 103 calories, 0 g fat |
Beans & Soy |
Serving Size, Calories and Fat |
Kidney, black, navy |
1 cup, cooked: 220 to 270 calories, 0 g fat |
Soy Milk |
1 cup: 81 calories, 4 g fat |
Soy Protein Powder |
1 oz: 95 calories, 1 g fat |
Tofu |
1 cup: 97 calories, 6 g fat |
Textured Vegetable Protein |
1 cup, rehydrated: 60 calories, 0 g fat |
Dairy |
Serving Size, Calories and Fat |
Cheese (full fat) |
1 oz: 70 – 110 calories, 6 g to 9 g fat |
Skim Milk |
1 cup: 90 calories, 0 g fat |
Yogurt (plain low fat) |
1 cup: low fat: 150 calories, 3.5 g fat |
Meat |
Serving Size, Calories and Fat |
Beef |
3 oz, cooked: 150 to 280 calories 5 g to 20 g fat* *High in saturated fat, no more than 3 times a week |
Chicken without skin |
3 oz. cooked: 162 calories, 6 g fat |
Lamb |
3 oz. cooked: trimmed of fat: 175 Calories, 8 g fat |
Lean Pork |
3 oz. cooked: trimmed of fat 140 calories, 4 g fat |
Seafood |
Serving Size, Calories and Fat |
Fatty Fish (salmon) |
3 oz., cooked: 155 to 225 calories, 5 g to 15 g fat* *Source of heart-protective omega-3 fatty acids |
Other Fish |
3 oz. cooked: about 100 calories, 1g fat |
Lobster |
3 oz, cooked: 122 calories, 2 g fat |
Mussels |
3 oz. cooked: 146 calories, 4 g fat |
Oysters |
6 medium, steamed (1-1/2 oz): 58 calories, 2 g fat |
Nuts, Seeds, Oil |
Serving Size, Calories and Fat |
Almonds |
1 oz (11 nuts): 83 caloreis, 7 g fat |
Brazil Nuts |
1 oz (4 nuts): 93 calories, 9 g fat |
Peanut Butter |
2 tbsp: 200 calories, 16 g fat* |
Sunflower Seeds |
1 cup: 205 calories, 19 g fat |
Tahini |
1 tbsp: 89 calories, 8 g fat |
Walnuts |
1 oz (14 halves): 182 calories, 17 g fat |
Canola Oil |
l 1 tbsp: 124 calories, 14 g fat |
Flaxseed Oil |
1 tbsp: 124 calories, 14 g fat |
Olive Oil |
1 tbsp: 120 calories, 14 g fat |
Grains |
Serving Size, Calories and Fat |
Barley |
1 cup, cooked: 97 calories, 0 g fat |
Bran Cereal |
1 cup: 80 calories, 1 g fat |
Flaxseed |
1 tbsp seeds: 60 calories, 4 g fat |
Oats & Oat Bran |
1 cup: 88 calories, 2 g fat |
Rye Crackers |
(1) 4-1/2 x 2-1/2 cracker |
Wheat Germ |
1 cup wheat germ: 103 calories, 4 g fat |
Whole Grains |
1 cup, cooked: 150 to 220 calories, 0 g to 2 g fat |
Whole Wheat Bread |
2 slices: 138 calories, 2 g fat |
Whole Wheat Pasta |
1 cup, cooked: 174 calories, 1 g fat |
Basically free seasoning to add to your low fat foods
Chives, Cinnamon, Ginger, Horseradish, Mint, Mustard, Parsley, Rosemary, Sage, Tea both green and black, Turmeric. They all add nutrients to your healthy diet.