Appendix A Food Sources of Vitamins and Minerals

Size: px
Start display at page:

Download "Appendix A Food Sources of Vitamins and Minerals"

Transcription

1 Appendix A Food Sources of Vitamins and Minerals Appendix A 229

2 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats Whole milk cup 330 Skim milk, fortified cup 330 American cheese oz 330 Swiss cheese oz 320 Low-fat milk cup 20 Butter tsp 60 Margarine, fortified tsp 60 *5 IU = RE (Retinol equivalent) Beta-Carotene Food Amount IU Carrots, raw medium 7,900 Sweet potato 2 cup 7,850 Pumpkin 2 cup 7,840 2 cup 7,300 Collard greens, 2 cup 6,030 cooked Winter squash 2 cup 4,200 Ripe peppers 2 cup 2,225 2 cup,900 Cantaloupe 2 whole 5,400 Apricots, canned 2 cup 2,260 Papaya 2 cup,595 Watermelon 2 cups,265 Peaches, canned 2 cup,5 Nectarine cup,00 Appendix A 23 VITAMINS Vitamin D Food Amount IU* Milk Whole, low-fat, skim cup 00 Fish and Seafood Salmon 3 oz 340 Tuna 3 oz 50 Shrimp 3 oz 27 Organ Beef liver 3 oz 42 Chicken liver 3 oz 40 Egg yolk each 27 *40 IU = µg Vitamin C Kiwi fruit, whole or 2 cup 08 Orange juice 6 oz 62 Orange whole 85 Cantaloupe 2 cup 63 Grapefruit juice 6 oz 57 Grapefruit 2 cup 5 Strawberries 2 cup 48 Cranberry juice cocktail 2 cup 45 V-8 juice 2 cup 45 Tomato juice 2 cup 33 Watermelon cup 3 Grape juice 2 cup 29 Raspberries 2 cup 8 Green peppers 2 cup 95 Cauliflower, raw 2 cup 75 2 cup 70 Brussels sprouts 2 cup 65 Collard greens 2 cup 48 Cauliflower, cooked 2 cup 30 Potato whole 29 Tomato 2 cup 23

3 Food Sources of Vitamins and Minerals: (continued) Vitamins Vitamin E Food Amount IU* Oils Oil Tbsp 6.7 Mayonnaise Tbsp 3.4 Margarine Tbsp 2.7 Salad dressing Tbsp 2.2 Nuts and Seeds Sunflower seeds 2 cup 27. Almonds 2 cup 2.7 Peanuts 2 cup 4.9 Cashews 2 cup 0.7 Sweet potato 2 cup 6.9 Collard greens 2 cup 3. Asparagus 2 cup 2. Spinach, raw cup.5 Wheat germ 2 Tbsp 4.2 Bread, whole, wheat slice 2.5 Bread, white slice.2 Seafood Crab 3 oz 4.5 Shrimp 3 oz 3.7 Fish 3 oz 2.4 * IU = mg alpha-cocopherol Thiamin Pork Roast 3 oz 0.8 Beef 3 oz 0.4 Ham 3 oz 0.4 Liver 3 oz 0.2 Nuts and Seeds Sunflower seeds 2 cup 0.7 Peanuts 2 cup 0. Almonds 2 cup 0. Bran Flakes cup 0.6 Macaroni cup 0.2 Rice cup 0.2 Bread slice 0. Peas 2 cup 0.3 Lima Beans 2 cup 0.2 Corn 2 cup 0. 2 cup 0. Potato whole 0. Fruit Orange juice cup 0.2 Orange whole 0. Avocado 2 whole 0. Appendix A 232

4 Food Sources of Vitamins and Minerals: (continued) Vitamins Riboflavin Whole milk cup 0.5 Low-fat milk cup 0.5 Yogurt, low-fat cup 0.5 Skim milk cup 0.4 Yogurt cup 0. American cheese oz 0. Cheddar cheese oz 0. Liver 3 oz 3.6 Pork chop 3 oz 0.3 Beef 3 oz 0.2 Tuna 2 cup 0. Collard greens 2 cup cup cup 0. Egg each 0.2 Macaroni cup 0. Bread slice 0. Niacin Liver 3 oz 4.0 Tuna 2 cup 0.3 Turkey 3 oz 9.5 Chicken 3 oz 7.9 Salmon 3 oz 6.9 Veal 3 oz 5.2 Beef (round steak) 3 oz 5. Pork 3 oz 4.5 Haddock 3 oz 2.7 Scallops 3 oz. Nuts and Seeds Peanuts oz 4.9 Asparagus 2 cup.5 Wheat germ oz.5 Brown rice 2 cup.2 Noodles, enriched 2 cup.0 Rice, white, enriched 2 cup.0 Bread, enriched slice 0.7 Milk cup.9 Cottage Cheese 2 cup 2.6 Appendix A 233

5 Food Sources of Vitamins and Minerals: (continued) Vitamins Vitamin B 6 Liver 3 oz 0.8 Salmon 3 oz 0.7 Other fish 3 oz 0.6 Chicken 3 oz 0.4 Ham 3 oz 0.4 Hamburger 3 oz 0.4 Veal 3 oz 0.4 Pork 3 oz 0.3 Beef 3 oz 0.2 Egg each 0.3 Legumes Split peas 2 cup 0.6 Dried beans, cooked 2 cup 0.4 Banana whole 0.6 Avocado 2 cup 0.4 Watermelon cup 0.3 Turnip greens 2 cup 0.7 Brussels sprouts 2 cup 0.4 Potato whole 0.2 Sweet Potato 2 cup 0.2 Carrots 2 cup 0.2 Peas 2 cup 0. Vitamin B 2 Food Amount (µg) Liver 3 oz 6.8 Trout 3 oz 3.6 Beef 3 oz 2.2 Clams 2 cup 2.0 Crab 3 oz.8 Lamb 3 oz.8 Tuna 2 cup.8 Veal 3 oz.7 Hamburger, regular 3 oz.5 Skim milk cup.0 Milk cup 0.9 Yogurt cup 0.8 Cottage cheese 2 cup 0.7 American cheese oz 0.2 Cheddar cheese oz 0.2 Egg each 0.6 Appendix A 234

6 Food Sources of Vitamins and Minerals (continued) Vitamins Folate Food Amount (µg) Asparagus 2 cup 20 Brussels sprouts 2 cup 6 Black-eyed peas 2 cup 02 2 cup 99 Romaine lettuce cup 86 Lima beans 2 cup 7 Peas 2 cup 70 Collard greens, 2 cup 56 cooked Sweet potato 2 cup 43 2 cup 43 Cantaloupe 2 whole 00 Orange juice cup 87 Orange whole 59 * Breakfast cereals cup Oatmeal 2 cup 97 Wheat germ 2 cup 80 Wild rice 2 cup 37 *Beginning in 998, refined grain products such as bread, white rice, and pasta are fortified with folic acid and provide approximately 40 µg folate per serving. Appendix A 235

7 Food Sources of Vitamins and Minerals MINERALS Calcium Yogurt, low-fat cup 45 Yogurt with fruit, lowfat cup 35 Skim milk cup 300 Light milk (%) cup 300 Low-fat milk cup 298 Whole milk cup 288 Swiss cheese oz 270 Cheddar cheese oz 205 Frozen yogurt cup 200 Cream soup cup 86 Pudding 2 cup 85 Ice cream cup 80 Ice milk cup 80 American cheese oz 75 Custard 2 cup 50 Cottage cheese 2 cup 70 Cottage cheese, low-fat 2 cup 69 Collard greens, cooked 2 cup 0 2 cup 90 2 cup 70 Legumes Tofu 2 cup 55 Dried beans, cooked 2 cup 50 Lima beans 2 cup 40 Phosphorus Yogurt cup 327 Skim milk cup 250 Whole milk cup 250 Cottage cheese 2 cup 50 American cheese oz 30 Pork 3 oz 275 Hamburger 3 oz 65 Tuna 3 oz 62 Lobster 3 oz 25 Chicken 3 oz 20 Nuts and seeds Sunflower seeds 2 cup 39 Peanuts 2 cup 4 Pine nuts 2 cup 06 Peanut butter Tbsp 6 Bran Flakes cup 80 Shredded wheat 2 large 8 Whole-wheat bread cup 52 Potato medium 0 Corn 2 cup 73 Peas 2 cup 70 French fries 2 cup 6 2 cup 54 Appendix A 236

8 Food Sources of Vitamins and Minerals (continued): MINERALS Magnesium Legumes Lentils, cooked 2 cup 34 Split peas, cooked 2 cup 34 Tofu 2 cup 30 Nuts Peanuts 2 cup 247 Cashews 2 cup 93 Almonds 2 cup 80 Bran buds cup 240 Wild rice, cooked 2 cup 9 Breakfast cereal, cup 85 fortified Wheat germ 2 Tbsp 45 Bean Sprouts 2 cup 98 Black-eyed peas 2 cup 58 2 cup 48 Lima beans 2 cup 32 Milk and milk products Milk cup 30 Cheddar cheese oz 8 American cheese oz 6 Chicken 3 oz 25 Beef 3 oz 20 Pork 3 oz 20 Iron and dried beans Liver 3 oz 7.5 Round steak 3 oz 3.0 Hamburger, lean 3 oz 3.0 Baked beans 2 cup 3.0 Pork 3 oz 2.7 White beans 2 cup 2.7 Soybeans 2 cup 2.5 Pork and beans 2 cup 2.3 Fish 3 oz.0 Chicken 3 oz.0 Breakfast cereal, ironfortified cup 8.0 (4-8) Oatmeal, fortified cup 8.0 Bagel each.7 English muffin each.6 Rye bread slice.0 Whole-wheat bread slice 0.8 White bread slice 0.6 Prune juice 6 oz 7.0 Apricots, dried 2 cup 2.5 Prunes 5 medium 2.0 Raisins 2 cup.3 Plums 3 medium. 2 cup 2.3 Lima beans 2 cup 2.2 Black-eyed peas 2 cup.7 Peas 2 cup.6 Asparagus 2 cup.5 Appendix A 237

9 Food Sources of Vitamins and Minerals (continued): MINERALS Zinc Liver 3 oz 4.6 Beef 3 oz 4.0 Crab 2 cup 3.5 Lamb 3 oz 3.5 Turkey ham 3 oz 2.5 Pork 3 oz 2.4 Chicken 3 oz 2.0 Legumes Dried beans, cooked 2 cup.0 Split peas, cooked 2 cup 0.9 Breakfast cereal, cup fortified Wheat germ 2 Tbsp 2.4 Brown rice cup.2 Oatmeal cup.2 Bran Flakes cup.0 White rice cup 0.8 Nuts and Seeds Pecans 2 cup 2.0 Cashews 2 cup.8 Sunflower seeds 2 cup.7 Peanut butter 2 Tbsp 0.9 Cheddar cheese oz. Whole milk cup 0.9 American cheese oz 0.8 Selenium Food Amount (µg) Seafood Lobster 3 oz 66 Tuna 3 oz 60 Shrimp 3 oz 54 Oysters 3 oz 48 Fish 3 oz 40 Liver 3 oz 56 Ham 3 oz 29 Beef 3 oz 22 Bacon 3 oz 2 Chicken 3 oz 8 Lamb 3 oz 4 Veal 3 oz 0 Egg medium 37 Appendix A 238

10 Food Sources of Vitamins and Minerals (continued): MINERALS Sodium Miscellaneous Salt tsp 2,32 Dill pickle (4 2 oz),930 Sea salt tsp,76 Chicken broth cup,57 Ravioli, canned cup,065 Spaghetti with sauce, cup 955 canned Baking soda tsp 82 Beef broth cup 782 Gravy 2 cup 720 Italian dressing 2 Tbsp 720 Pretzels 5 ( oz) 500 Green olives Pizza with cheese wedge 455 Soy sauce tsp 444 Corned beef 3 oz 808 Ham 3 oz 800 Fish, canned 3 oz 735 Meatloaf 3 oz 555 Sausage 3 oz 483 Hot dog 477 Fish, smoked 3 oz 444 Potassium Potato medium 780 Winter squash 2 cup 327 Tomato medium 300 Celery stalk 270 Carrots medium cup 205 Avocado 2 cup 680 Banana medium 440 Orange juice 6 oz 375 Raisins 2 cup 370 Watermelon cups 35 Prunes 4 large 300 Fish 3 oz 500 Hamburger 3 oz 480 Lamb 3 oz 382 Pork 3 oz 335 Chicken 3 oz 208 Bran buds cups,080 Bran flakes cups 248 Raisin bran cups 242 Wheat flakes cups 96 Yogurt cups 53 Skim milk cups 400 Whole milk cups 370 Other Salt substitutes tsp,300 2,378 Reprinted with permission, Judith Brown, PhD, University of Minnesota, Division of Epidemiology, 998. Appendix A 239

Serving Sizes from Canada s Food Guide

Serving Sizes from Canada s Food Guide The number of Canada s Food Guide servings needed each day depends on an individual s age, gender, body size, and activity level. The recommended number of daily servings for individuals is listed in the

More information

Common Food Nutrients Charts

Common Food Nutrients Charts Common Food Nutrients Charts Foods Protein Foods Grams of Protein Chicken Breast Skinless 75g 25 Beef, cooked 75g 24 Soybeans, boiled ¾ cup (175mL) 21 Tofu, firm 150g 21 Turkey, light meat 75g 21 Tuna,

More information

Low-Potassium (2 Grams) Diet

Low-Potassium (2 Grams) Diet Low-Potassium (2 Grams) Diet Name Dietitian Phone E-mail What is potassium? Potassium is a mineral found in most foods. It helps your nerves and muscles work properly. Too much potassium can lead to irregular

More information

Food Source Fiber Comparison Chart

Food Source Fiber Comparison Chart Food Source Fiber Comparison Chart Food Source Serving Size Fiber (g) Lentils, Cooked ½ Cup 7.8 Pinto Beans, Cooked ½ Cup 7.7 Garbanzo Beans, Canned ½ Cup 6.3 Soup, Lentil (Canned) 1 Cup 5.6 Blackeyed

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

1200 Calorie Menus Breakfast

1200 Calorie Menus Breakfast 1200 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple ½ English muffin 60 15 g. 0.5 g. 1 starch 2 tsp. low-sugar jelly 16 4 g. 0 Free Coffee

More information

The Healthy Eating Challenge

The Healthy Eating Challenge The Healthy Eating Challenge The Food List Healthy Choices Listed below are common foods divided by their macronutrient. It is by no means a complete list; it is a tool designed to teach you which foods

More information

Choose My Plate. Grains. Rice/cornflakes. Choosemyplate.gov. Info provided

Choose My Plate. Grains. Rice/cornflakes. Choosemyplate.gov. Info provided Directions for Choose My Plate Bulletin Board 1. Cut out picture pages along the solid lines. Trim them further if desired. 2. A suggestion for the layout is: Choose My Plate Grains Rice/cornflakes Fruits

More information

Digestive System SIX BASIC NUTRIENTS

Digestive System SIX BASIC NUTRIENTS Digestive System SIX BASIC NUTRIENTS 1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water SIX BASIC NUTRIENTS 3 types: 1. Sugar 2. Starch 3. Fiber - Lactose (milk), Fructose (fruit

More information

4000 Calorie Meal Plan

4000 Calorie Meal Plan 4000 Calorie Meal Plan (Increase to 4,500 calories per day: 75 g CHO, 25 g protein, 12 g fat, see page 7 for examples) Each Breakfast selection provides approximately 1046 calories: 12g CHO, 57 g protein,

More information

Fiber Content of Selected Food

Fiber Content of Selected Food Fiber Content of Selected Food CEREALS 1 gram fiber or less per serving Cap t n Crunch Corn Flakes Cream of What 1 oz Crispix Heartland Natural Honey Graham O s Malt O Meal Product 19 Puffed wheat Rice

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

Energy (Kcal) (1 Vegetable) (1/2 Fat) (1 Vegetable) (1/2 Fat) White Dinner Roll, 1 med (2 Bread/Starch)

Energy (Kcal) (1 Vegetable) (1/2 Fat) (1 Vegetable) (1/2 Fat) White Dinner Roll, 1 med (2 Bread/Starch) Breakfast Energy (Kcal) Fat (GM) %FAT Exchange for: Whole Wheat Bread, 1 med. Slice 70 1.2 15.4 (1Bread/Starch) Jelly, regular, 2 tsp. 30 0 0 (1/2 Fruit) Cereal, Shredded Wheat, 1 cup 207 1 4 (1Bread/Starch)

More information

Making Pregnancy Meal Plans 3 steps to custom

Making Pregnancy Meal Plans 3 steps to custom Making Pregnancy Meal Plans 3 steps to custom meal plans you can really use! For more detailed instructions as well as examples, read Making Pregnancy Meal Plans in 3 Simple Steps. Step 1 Create a daily

More information

MACRO LIST MICHAEL MORELLI JR.

MACRO LIST MICHAEL MORELLI JR. MACRO LIST MICHAEL MORELLI JR. CUSTOM MEAL PLANNING SERVICE The fact that you are reading this means that you know how important the right nutrition is when it comes to dropping body fat, gaining lean

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/ ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

1200 Uptown Foods Calorie Menus Breakfast

1200 Uptown Foods Calorie Menus Breakfast 1200 Uptown Foods Calorie Menus Breakfast Choose one of these menus for breakfast: 1. 1 4- inch buckwheat 110 15 g. 4 g. 1 starch, 1 fat pancake 2 Tbsp. sugar-free syrup 12 3 g. 0 g. free ½ c. orange juice

More information

Food Sources of Iron. How Much Iron Should I Aim For? Stay below* mg/day. milligrams (mg)/day. Men 19 and older 8 45.

Food Sources of Iron. How Much Iron Should I Aim For? Stay below* mg/day. milligrams (mg)/day. Men 19 and older 8 45. Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable.

More information

Breakfast 2 egg, hard boiled 1 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 2 egg, hard boiled 1 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 2 egg, hard boiled ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

Calorie Charts. 200 Snacks Under 100 Calories

Calorie Charts. 200 Snacks Under 100 Calories Ladies Home Journal Better Homes and Gardens Calorie Charts 200 Snacks Under 100 Calories Breads Bagel plain 1/2 medium (1 oz.) 75 Bread white 1 slice 80 Bread wheat 1 slice 80 Bread light 1 slice 40 Breadsticks

More information

What Counts as a Cup of Fruit?

What Counts as a Cup of Fruit? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following specific amounts count as 1 cup of

More information

Guidelines for Controlling Potassium

Guidelines for Controlling Potassium POTASSIUM Potassium is a mineral, which is found in all cells of the body and a certain level in the blood. Potassium helps to maintain fluid balance and normal muscle function. If your kidneys are unable

More information

Carbohydrate Counting

Carbohydrate Counting Carbohydrate Counting Carbohydrate counting, also called carb counting, is a meal planning tool for people with type 1 or type 2 diabetes. Carb counting involves using food labels and estimating portion

More information

Calorie Count Food List

Calorie Count Food List Calorie Count Food List Starches and Grains: 80 calories per serving Cereals, Grains and Pasta Cereal, cooked (oatmeal, cream of wheat, rice, etc) ½ cup Cereal, dry varies, see box Rice, cooked (white,

More information

APPENDIX A O N E - W E E K MEAL PLAN

APPENDIX A O N E - W E E K MEAL PLAN This one-week meal plan is based on Canada s Food Guide recommended servings for a senior woman. Senior men should add one Food Guide Serving of grain products a day. (For example, a senior man could add

More information

Aim for an intake of *milligrams (mg)/day

Aim for an intake of *milligrams (mg)/day Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable.

More information

2000 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

2000 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 2000 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Beans & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

Food Groups for Low Potassium and Low Phosphorus Diets

Food Groups for Low Potassium and Low Phosphorus Diets Food Groups for Low Potassium and Low Phosphorus Diets When you have kidney disease, you may need to follow a diet low in sodium, potassium and phosphorus. This diet is sometimes called a renal diet. You

More information

Potassium Values of Food

Potassium Values of Food Potassium Values of Food Potassium is a mineral found in many foods. One of its main jobs is to send messages to your muscles so they will work properly. When potassium in the blood is too high it can

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

High Potassium Eating

High Potassium Eating High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

Balance Your Plate Meals for One

Balance Your Plate Meals for One Balance Your Plate Meals for One Our single serve meals are portioned to be delicious and nutritious. We are committed to helping consumers select proper portions and meet US Dietary Guidelines with useful

More information

Vegetarian Nutrients of Concern Food Lists

Vegetarian Nutrients of Concern Food Lists Vegetarian Nutrients of Concern Food Lists Vegan Zinc Food Sources Food Serving Size Zinc (mg) Almonds, boiled 1/4 cup 1.1 Broccoli, chopped, cooked 1/2 cup 0.4 Cashews, dry roasted 1/4 cup 1.9 Chia seeds

More information

Non-Dairy Food Sources of Calcium

Non-Dairy Food Sources of Calcium Non-Dairy Food Sources of Calcium Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. The bioavailability may vary. (The AI for

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

Iron and Phosphorus and Kidney Disease

Iron and Phosphorus and Kidney Disease Iron and Phosphorus and Kidney Disease For people with kidney disease, it is important to get enough iron in the diet while not getting too much phosphorus. Kidney disease can cause problems with the growth

More information

(8 years or younger)

(8 years or younger) What is iron? Iron deficiency in children (8 years or younger) Iron is a mineral found in food that your body needs. It is bound to hemoglobin, which is an important part of red blood cells. Iron helps

More information

Low Fibre, Low Lactose Diet

Low Fibre, Low Lactose Diet Patient & Family Guide 2016 Low Fibre, Low Lactose Diet www.nshealth.ca Low Fibre, Low Lactose Diet Fibre is the part of a plant your body can t digest. It is found in whole grain bread and cereal products,

More information

Controlled Protein and Sodium Diet for Kidney Disease

Controlled Protein and Sodium Diet for Kidney Disease Controlled Protein and Sodium Diet for Kidney Disease Diet plays a very important role in the treatment of kidney disease. If you have kidney or renal disease, you may need to restrict the amount of potassium,

More information

Gastroparesis Diet for Delayed Stomach Emptying

Gastroparesis Diet for Delayed Stomach Emptying Gastroparesis Diet for Delayed Stomach Emptying Gastroparesis is the medical term for delayed stomach emptying. During the process of digestion, the stomach must contract to empty itself of food and liquid.

More information

EMPOWERED! FOOD FREQUENCY!

EMPOWERED! FOOD FREQUENCY! EMPOWERED F O O D C O A C H I N G Date: Name: email Address: Phone: FOOD FREQUENCY Please answer the questions to the best of your abilities they will be used for you to identify any factors affecting

More information

Food Sources of Sodium

Food Sources of Sodium Food Sources of Sodium Information about Sodium Sodium is a mineral found in salt. All salts are high in sodium. Sodium is needed by the body to control blood pressure. It also helps with muscle and nerve

More information

Low-Sodium Nutrition Therapy You should usually avoid these items: Salt Processed foods Condiments, Sauces and Seasonings

Low-Sodium Nutrition Therapy You should usually avoid these items: Salt Processed foods Condiments, Sauces and Seasonings Low-Sodium Nutrition Therapy A low-sodium (salt) diet may help prevent build up of extra water in your body. This may be for high blood pressure, heart failure, kidney disease or other conditions in which

More information

Nutrition and Eating Habits Questionnaire

Nutrition and Eating Habits Questionnaire Client Name Date Dietitian / Dietetic Technician Phone Email Why do you want nutrition counseling at this time? Please list the foods and drinks that you have consumed in the past 24 hours. (You do not

More information

DIETS AND DIET MODIFICATION LIST. Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass.

DIETS AND DIET MODIFICATION LIST. Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass. DIETS AND DIET MODIFICATION LIST I. LIQUIDS a. Thick Liquids Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass. Honey: Liquids that have been thickened

More information

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Name: Date: Dietitian: Telephone: Questions? CALL YOUR DIETITIAN! Patient Food and Nutrition Services University of Michigan Hospital 1500

More information

Potassium Intake and Kidney Disease

Potassium Intake and Kidney Disease ...................................................... PATIENT AND FAMILY EDUCATION CLINICAL NUTRITION SERVICES (206) 987-4758 Optional High Calorie Menu, cont. Snacks 1) Macadamia nuts (25) 255 3 140

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

Maintenance Sample Meal Plans

Maintenance Sample Meal Plans Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document,

More information

Diabetic Meal Plan calories Full Plan

Diabetic Meal Plan calories Full Plan Diabetic Meal Plan - 1400 calories Full Plan Friday, November 04, 2011 6 oz OATMEAL, FORTIFIED, INSTANT 170 116 4 20 2 1 cup MILK, COW'S, NONFAT (SKIM) 245 83 8 12 0 1/2 medium APPLE W/SKIN, RAW 69 36

More information

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS 54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30

More information

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Name: Date: Dietitian: Telephone: Why is it necessary to follow this diet? This diet is necessary for individuals who have had some types

More information

FAMILY GUIDE TO FOOD SOURCES OF NUTRIENTS. KIDSPACE Adaptive Play and Wellness. Miela Gruber-Cooley, ND 2011

FAMILY GUIDE TO FOOD SOURCES OF NUTRIENTS. KIDSPACE Adaptive Play and Wellness. Miela Gruber-Cooley, ND 2011 FAMILY GUIDE TO FOOD SOURCES OF NUTRIENTS Miela Gruber-Cooley, ND 2011 KIDSPACE Adaptive Play and Wellness www.kidspaceadaptiveplay.com 479 Buckland Rd South Windsor, Ct 06074 860-432-9923 Please use this

More information

CHOOSE MY PLATE. GOV WORKSHEET ANSWERS

CHOOSE MY PLATE. GOV WORKSHEET ANSWERS CHOOSE MY PLATE. GOV WORKSHEET ANSWERS Please note that answers may vary as many answers may be correct. PART I What are two tips for balancing calories? a. Make changes and stick with them. b. Don't consume

More information

Supporting School Food Guidelines. information for parents and caregivers

Supporting School Food Guidelines. information for parents and caregivers Supporting School Food Guidelines information for parents and caregivers HEALTHY STUDENTS HEALTHY SCHOOLS 2008 3 Healthy choices available in our schools This brochure provides parents and caregivers with

More information

1400 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1400 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1400 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

Iron rich foods. Blood Conservation Program Hamilton Health Sciences

Iron rich foods. Blood Conservation Program Hamilton Health Sciences \ Iron rich foods Blood Conservation Program Hamilton Health Sciences For more information about the Blood Conservation Program at Hamilton Health Sciences, please call: Linda Pickrell, RN ONTraC Patient

More information

A to zinc: a guide to vitamins and minerals

A to zinc: a guide to vitamins and minerals Vitamin A (retinol, carotene) growth and tissue repair Males: 900 µg liver immune system functions Females: 700 µg vision dark green & yellow fruits and vegetables B1 (thiamin) processing of carbohydrates

More information

Super Green Tea Diet Insert

Super Green Tea Diet Insert Super Green Tea Diet Insert WELCOME TO A NEW YOU As the first choice among weight loss and fitness enthusiasts, Super Green Tea Diet is a popular alternative to many of the high-protein, low-carbohydrate

More information

Healthy Eating for Children

Healthy Eating for Children Healthy Eating for Children Nutrition is the way your body uses the food you eat to keep you healthy. A healthy diet is important for every age and stage of life. A healthy diet supports growth and learning

More information

HOW MUCH SODIUM DO FOODS CONTAIN?

HOW MUCH SODIUM DO FOODS CONTAIN? HOW MUCH SODIUM DO FOODS CONTAIN? Most of the in our diet (approx. 75%) comes from processed foods. A preference for salty foods is acquired through frequent exposure and not an inborn taste preference.

More information

Gluten Free Menus for 1600 Calories Per Day

Gluten Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are gluten free and approximately 1600 calories for the day. Sample Menu 1 Oatmeal with Berries 346 cals 1 cup instant oatmeal 225 cals 1 cup skim

More information

When you have diabetes be careful about what you eat to help you control your blood sugar.

When you have diabetes be careful about what you eat to help you control your blood sugar. PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 11

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 11 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

CPHN Market Basket Prices ($), by food group

CPHN Market Basket Prices ($), by food group Items Safeway Fred QFC Albertsons Whole Metropol. PCC Meyer Foods Market Frozen yogurt, low-fat desert, 1 qt. 3.57 3.31 3.71 3.71 8.28 10.26 7.38 Yogurt, fat-free, 32 oz. 3.49 1.79 2.99 2.69 2.84 3.59

More information

Nutrition basics for dialysis

Nutrition basics for dialysis Nutrition basics for dialysis What do your kidneys do? Food is broken down in your stomach and intestines to provide you with energy and nutrients. Waste products are produced from the breakdown of food.

More information

Nutrition: High Cholesterol Nutrition Therapy

Nutrition: High Cholesterol Nutrition Therapy Nutrition: High Cholesterol Nutrition Therapy WHY WAS NUTRITION THERAPY PRESCRIBED? A plan called Therapeutic Lifestyle Changes (TLC) can help people who have high amounts of cholesterol in their blood.

More information

Grains, Fruits and Vegetables. Carbohydrates

Grains, Fruits and Vegetables. Carbohydrates BA8386 Meal Plan HF v2 6/3/03 11:33 AM Page 2 Carbohydrates The foods you eat and how much you eat can affect your blood sugar (glucose) and blood fats (cholesterol, triglycerides). You can improve your

More information

Daily Load Index - GI Glycemic Load Low or less 10 or less Medium to to 19 High

Daily Load Index - GI Glycemic Load Low or less 10 or less Medium to to 19 High CAKES - COOKIES & PASTRIES Serving Index-GI Glycemic Load Angel food cake 1/8-2oz 67 19 Apple muffin - homemade 1 small 2oz 46 13 Apple pie made with sugar 1 slice 13 Banana bread 1 Slice 3oz 51 18 Blueberry

More information

Eat Healthy. Fibre and Glycemic Index

Eat Healthy. Fibre and Glycemic Index Chapter 3 Fibre and Glycemic Index You Will Learn About: 1. Fibre a. The types of fibre b. How much fibre you need to manage your diabetes c. How to get more fibre in your day d. How much fibre there is

More information

Phosphorus Controlled Diet

Phosphorus Controlled Diet Phosphorus Controlled Diet Phosphorus is a mineral that is found in many foods. It comes mostly from animal foods, especially dairy products, but some plant foods have phosphorus as well. Phosphorus is

More information

Carb-Cycling Meal Plan

Carb-Cycling Meal Plan Carb-Cycling Meal Plan Hello Boot Campers, Here is a carb-cycling meal plan that we created for the program. Included is a comprehensive list of macros to include into the eating plan, what to keep in

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

Food Sources of Fibre

Food Sources of Fibre Food Sources of Fibre Information About Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products Low Oxalate Diet Oxalate can be found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of some other medical conditions

More information

Carbohydrate counting a pocket guide

Carbohydrate counting a pocket guide counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination

More information

NUTRITION TIPS FOR MANAGING YOUR TYPE 2 DIABETES

NUTRITION TIPS FOR MANAGING YOUR TYPE 2 DIABETES NUTRITION TIPS FOR MANAGING YOUR TYPE 2 DIABETES A DIABETES MEAL PLAN FOR HEALTHY LIVING When you have type 2 diabetes, staying healthy and eating right does not necessarily mean having to be on a strict

More information

MEAL PLANNING FOR PEOPLE WITH DIABETES

MEAL PLANNING FOR PEOPLE WITH DIABETES MEAL PLANNING FOR PEOPLE WITH DIABETES FOOD FOR THOUGHT The two most important things to know about meal planning when you have diabetes are: 1. You can eat most of the foods you love but in smaller serving

More information

Nutrition Information from My Plate Guidelines

Nutrition Information from My Plate Guidelines Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information

More information

Low-Potassium (2 Grams) Diet

Low-Potassium (2 Grams) Diet Low-Potassium (2 Grams) Diet Name Dietitian Phone E-mail What is potassium? Potassium is a mineral found in most foods. It helps your nerves and muscles work properly. Your kidneys keep blood levels of

More information

HEALTHY BODY FACTS GRAIN GROUP

HEALTHY BODY FACTS GRAIN GROUP FOOD #1 FOOD #1 FOOD #1 GRAIN GROUP Grain group foods are excellent sources of complex carbohydrates and add fiber to our diets. Enriched grains also provide iron and the B Vitamins, Niacin, Thiamin and

More information

The Growing Place Winter Menu: week 1 of 7

The Growing Place Winter Menu: week 1 of 7 The Growing Place Winter Menu: week 1 of 7 9:30 am AM ginger bread cookies and OJ and Cubed cantaloupe with rice cakes and and 12:00 noon Time Banana sliced on cheerios and and Corn chowder with ham and

More information

Crediting information appears in parentheses after each item on the menu. National Food Service Management Institute The University of Mississippi

Crediting information appears in parentheses after each item on the menu. National Food Service Management Institute The University of Mississippi The cycle menus are designed to show how to achieve dietary variety, to use USDA Recipes for Child Care (available online at www.nfsmi.org), and to follow the recommendations of the Dietary Guidelines

More information

Patient & Family Guide

Patient & Family Guide Patient & Family Guide 2016 Nocturnal Dialysis Diet www.nshealth.ca Contents Introduction...1 Protein...2 Common portions of high protein foods...3 Sample meal plan...4 Phosphorus...5 High phosphorus foods...6

More information

Kidney Disease and Potassium

Kidney Disease and Potassium What is potassium? Kidney Disease and Potassium Potassium is a mineral found in food. Your muscles and nerves need potassium to work well. Your heart muscle needs potassium for a strong beat. Your kidneys

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

NUTRITION AFTER LUNG TRANSPLANT. Nutritional Guidelines Following Lung Transplant. Quick Tips. You Should Know

NUTRITION AFTER LUNG TRANSPLANT. Nutritional Guidelines Following Lung Transplant. Quick Tips. You Should Know NUTRITION AFTER LUNG TRANSPLANT Nutritional Guidelines Following Lung Transplant Healthy eating habits are an important link to maintaining good physical condition. It also helps to reduce your risk of

More information

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber:

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber: Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber

More information

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat

More information

Kidney Disease and Potassium

Kidney Disease and Potassium What is potassium? Kidney Disease and Potassium Potassium is a mineral found in food. Your muscles and nerves need potassium to work well. Your heart muscle needs potassium for a strong beat. Your kidneys

More information

What to eat when you have kidney disease

What to eat when you have kidney disease What to eat when you have kidney disease Making changes to your diet can help slow down the progress of kidney disease. What do the kidneys do? The kidneys: remove wastes from your blood help keep you

More information

Dietary Recommendations for Healthy Children Older Than 2 Years of Age

Dietary Recommendations for Healthy Children Older Than 2 Years of Age Dietary Recommendations for Healthy Children Older Than 2 Years of Age 1. Nutritionally adequate diet consisting of a variety of foods. Increase dietary fiber by eating more whole grains, legumes, fruits

More information

Tips on Eating Out. Choose the restaurant carefully. Some restaurants are happy to follow special diet requests while others are not.

Tips on Eating Out. Choose the restaurant carefully. Some restaurants are happy to follow special diet requests while others are not. Tips on Eating Out Most people enjoy eating out or buying take-out food for many reasons. However, it can be a challenge when you have to follow a diet controlled in salt, potassium, phosphorus and fluid.

More information

Milk Milk Milk Milk Milk BREAKFAST Meat/Meat Alternate Hard Boiled Egg (1) Cheese Slice (1 oz) Wheat Chex Cereal

Milk Milk Milk Milk Milk BREAKFAST Meat/Meat Alternate Hard Boiled Egg (1) Cheese Slice (1 oz) Wheat Chex Cereal Refer to the Child Care Food Program Meal Pattern for Children (Attachment 1) when planning portion sizes for age groups specified in this contract. must be served with every breakfast, lunch and supper

More information

Phase III & Forever Fit Diet Plan

Phase III & Forever Fit Diet Plan Phase III & Forever Fit Diet Plan 40 50 grams complex carbohydrates per day (subtract total grams of fiber from total grams of CHOS = Total grams of CHOS 45 60 grams (3 2 3 oz servings) Proteins/day women

More information

Name Unit # Period Score 159 points possible Dietary Guidelines, Food Pyramid and Nutrients Test

Name Unit # Period Score 159 points possible Dietary Guidelines, Food Pyramid and Nutrients Test Name Unit # Period Score 159 points possible Dietary Guidelines, Food Pyramid and Nutrients Test 1. List the ten dietary guidelines recommended for Americans. (10) a. Aim for a healthy weight b. Be physically

More information