0000000016 00000 n ���iQ�l ������ ˈ�q�g �Ŀ A*>� 30. 0000006400 00000 n endstream endobj 2106 0 obj <>/Size 2085/Type/XRef>>stream Foods in the nutrition chart that have a high number of calories and few nutrients should be eaten rarely or avoided altogether. 0000001107 00000 n 1 oz, Peanut butter Smooth style ........................ 1 tbsp, Peanut butter Chunk style .......................... 1 tbsp, Peanut butter Reduced fat, smooth............... 1 tbsp, ……………………………………... 1 oz (20 halves), Pistachio nuts, dry roast,with salt, shelled ... 1 oz (47 nuts), Pumpkin and squash kernels.roasted, seeds) ....1 oz, Refried beans, canned ............... 1 cup, Sesame seeds............................. 1 tbsp. 0000013969 00000 n 0000001761 00000 n Artichokes, cooked, drained.................... 1 cup, Asparagus, From raw .............................. 1 cup, Asparagus, Canned 5" drained...................... 1 cup, ……………………………………………... 4 spears, Bamboo shoots, canned, drained............................ 1 cup, Lima Beans, Ford hooks............................ 1 cup, Baby limas ........................... 1 cup, Beans, Snap Beans Green, from raw....................... 1 cup, Snap Beans Green............................... 1 cup, Snap Beans Green, from can................................. 1 cup, Bean sprouts (mung), Cooked, drained.................... 1 cup, Beets Slices .................................... 1 cup, Beets ,canned Slices .................................... 1 cup, Black eyed peas ............................ 1 cup, Broccoli Chopped or diced raw ................. 1 cup, Broccoli Chopped, cooked............................ 1 cup, Broccoli From frozen, chopped, cooked........ 1 cup, Brussels sprouts, cooked, ................. 1 cup, Cabbage, Raw ...................................... 1 cup, Cabbage, Cooked, drained...................... 1 cup, Carrot juice, canned .................. 1 cup, Carrots Raw, Grated................................... 1 cup, Cauliflower Cooked, .......................... 1 cup, Celery Cooked, Pieces, diced......................... 1 cup, Chives, raw, chopped ................ 1 tbsp, Corn, from frozen Kernels............................... 1 cup, Corn, Canned Cream style .......................... 1 cup, Cucumber Peeled Sliced.................................... 1 cup, Cucumber Sliced.................................... 1 cup, Cucumber Whole, 8 1/4" long.................. 1 large, Dandelion greens, cooked, drained....................... 1 cup, Endive, curly (including escarole,raw, pieces........... 1 cup, Hearts of palm, canned ............. 1 piece, Jerusalem artichoke, raw, sliced .................. 1 cup, Kale, cooked, drained, chopped …........... 1 cup, Leeks, diced, cooked, drained......... 1 cup, Lettuce,raw, Romaine or cos Pieces, shredded...... 1 cup, Mushrooms Cooked, drained, pieces ......... 1 cup, Mushrooms, shiitake Cooked pieces....................... 1 cup, Mushrooms, shiitake Dried ............................ 1 mushroom, Mustard greens, cooked, drained............................... 1 cup, Okra, sliced, cooked, drained From frozen ............ 1 cup, Onions Raw Chopped ............................... 1 cup, Onions Cooked drained ............................... 1 cup, Onions Dehydrated flakes................... 1 tbsp, Onions Spring raw Chopped .................................. 1 cup, Parsnips, sliced, cooked, drained......................... 1 cup, Peppers, Hot Chili, raw Green or red .................. 1 pepper, Jalapeno, canned, solids and liquids............... 1/4 cup, Green or Red Pepper Chopped .......................... 1 cup, Green Pepper whole (2 1/4"x 2 1/2").................... 1 pepper, Red Pepper whole (2 1/4"x 2 1/2")........................ 1 pepper, Green or Red Pepper cooked ................................. 1 cup, Baked Potato With skin (2 1/3" x 4 3/4")............... 1 potato, Baked Potato Flesh only............................. 1 potato, Baked Potato Skin only .............................. 1 skin, Potato Boiled (2 1/2") Peeled after boiling.............. 1 potato, Pumpkin Cooked, mashed...................... 1 cup, Pumpkin Canned .................................... 1 cup, Radishes, raw (3/4" to 1" dia) …….... 1 radish, Rutabagas, cooked, drained, cubes.......................... 1 cup, Sauerkraut, canned, solids and liquid ....................... 1 cup, Spirulina, dried ....................... 1 tbsp, Shallots, raw, chopped .............. 1 tbsp, Soybeans, green, cooked, drained.............................. 1 cup, Spinach Raw Chopped ....................... 1 cup, Spinach Cooked, drained ........................... 1 cup, Squash Cooked, drained ................... 1 cup, Squash Winter (all varieties), baked, cubes .............. 1 cup, Squash Winter, butternut, frozen, cooked, mashed ... 1 cup, Sweetpotatoes Baked, with skin .................. 1 potato, Sweetpotatoes Boiled, without skin............. 1 potato, Sweetpotatoes Candied (2Z\x" x 2" piece)....... 1 piece, Sweetpotatoes Canned Syrup pack, drained ............. 1 cup, Tomatillos, raw.......................... 1 medium, Tomatoes Raw Chopped or sliced ................ 1 cup, Tomatoes Slice, medium,1/8 " thick...... 1 slice, Tomatoes Cherry ................................ 1 cherry, Tomatoes whole Medium,.............. 1 tomato, Tomatoes Canned, solids and liquid ....... 1 cup, Tomatoes Sun dried Plain...................................... 1 piece, Tomatoes Packed in oil, drained .......... 1 piece, Tomato juice, canned, with salt added ........... 1 cup, Tomato Puree ...................................... 1 cup, Tomato Sauce ...................................... 1 cup, Tomato Stewed..................................... 1 cup, Turnips, cooked, cubes.............. 1 cup, Turnip greens, cooked, drained .............. 1 cup, Vegetable juice cocktail, canned ................................. 1 cup, Vegetables, mixed Canned, drained...................... 1 cup, Vegetables, mixed Frozen, cooked, drained ......... 1 cup, Waterchestnuts, canned, slices,solids and liquids ... 1 cup, Catsup ...................................... 1 cup, …………………………………... 1 tbsp, ………………………………... 1 packet, Mustard, prepared, yellow ........ 1 tsp or 1 packet, Olives, canned Pickled, green ......................... 5 medium, Olives, canned Ripe, black .............................. 5 large, Pickles, cucumber whole medium.................... 1 pickle, Fresh bread and butter pickles.......................... 3 slices, Pickle relish, sweet ................... 1 tbsp, Vinegar Cider ...................................... 1 tbsp. 0000003439 00000 n 5. 1 plum, Prunes dried Uncooked ................................ 5 prunes, Raisins, not packed ...................... 1 cup, Raisin Packet, 1/2 oz (1 1/2 tbsp) .......... 1 packet, Raspberries Raw ...................................... 1 cup, Raspberries Frozen, sweetened, thawed .... 1 cup, Rhubarb frozen cooked with sugar .......................... 1 cup, Strawberry raw Large (1 1/8" dia).................. 1 strawberry, Strawberry Sliced.................................... 1 cup, Strawberries frozen sweetened.............................. 1 cup, Tangerine raw (2 3/8" dia) ........................... 1 tangerine, Tangerine juice sweetened ............................. 1 cup, Watermelon raw (15" x 7 1/2") ............ 1 wedge, Watermelon Diced ...................................... 1 cup, Bagel Plain ...................................... 3 1/2" bagel, …………………………………………….. 4" bagel, Banana bread recipe prepared with margarine .. 1 slice, Barley pearled Uncooked ................................ 1 cup, Barley pearled Cooked .................................... 1 cup, Biscuits made with 2% milk ........................ 2 1/2" biscuit, …………………………………………………….

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