The following list provides detailed serving sizes and nutritional content for popular foods.
Vegetables
25 calories and 5 grams of carbohydrate.
One serving equals:
|
1/2 cup |
Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
| 1 cup | Raw vegetables or salad greens |
| 1/2 cup | Vegetable juice |
**If you're hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Lowfat Milk
90 calories per serving.
One serving equals:
|
1 cup |
Milk, fat-free or 1% fat |
| 3/4 cup | Yogurt, plain nonfat or low fat |
| 1 cup | Yogurt, artificially sweetened |
Very Lean Protein 35 calories and 1 gram of fat per serving.
One serving equals:
|
1 ounce |
Turkey breast or chicken breast, skin removed |
| 1 ounce | Fish fillet (flounder, sole, scrod, cod, etc.) |
| 1 ounce | Canned tuna in water |
| 1 ounce | Shellfish (clams, lobster, scallop, shrimp) |
| 3/4 cup | Cottage cheese, nonfat or lowfat |
| 2 each | Egg whites |
| 1/4 cup | Egg substitute |
| 1 ounce | Fat-free cheese |
| 1/2 cup | Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1very lean protein |
Fruits 15 grams of carbohydrate and 60 calories
One serving equals:
|
1 |
small Apple, banana, orange, nectarine |
| 1 | medium Fresh peach |
| 1 | Kiwi |
| 1/2 | Grapefruit |
| 1/2 | Mango |
| 1 cup | Fresh berries (strawberries, raspberries or blueberries) |
| 1/4 cup | Fresh melon cubes |
| 1/8 th | Honeydew melon |
| 4 ounces | Unsweetened Juice |
| 4 teaspoons |
Jelly or Jam |
Lean Protein 55 calories and 2-3 grams of fat per serving
One serving equals:
|
1 ounce |
Chicken- dark meat, skin removed |
| 1 ounce | Turkey- dark meat, skin removed |
| 1 ounce | Salmon, Swordfish, herring |
| 1 ounce | Lean beef (flank steak, London broil, tenderloin, roast beef)* |
| 1 ounce | Veal, roast or lean chop* |
| 1 ounce | Lamb, roast or lean chop* |
| 1 ounce | Pork, tenderloin or fresh ham* |
| 1 ounce | Low fat cheese (3 grams or less of fat per ounce) |
| 1 ounce | Low fat luncheon meats (with 3 grams or less of fat
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