Healthy Foods

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

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

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

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

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

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

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*
*(without partially hydrogenated oils.)

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

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
5 oz: 37 calories, 0 g fat

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