Proteins
|
One Serving
|
| Bacon (uncured is best) |
3 oz. cooked |
| Beef, Lean (Greater than 10% fat) |
3 oz. cooked |
| Buffalo or Wild Game, Lean (Greater than 10% fat) |
3 oz. cooked |
| Canadian Bacon |
3 oz. cooked |
| Chicken, Turkey and other fowl (dark meat, skin) |
3 oz. cooked |
| Ham |
3 oz. cooked |
| Lamb |
3 oz. cooked |
| Pork (fatty cuts) |
3 oz. cooked |
Carbohydrates
|
One Serving
|
|
|
| Agave Nectar |
1 tbsp |
|
|
| Alcohol (hard liquor) |
2 oz |
|
|
| Beer |
12 oz or ~100 cal |
|
|
| Bread/Bagel products (if not 100% whole grain) |
1 slice |
|
|
| Tortilla Chips or Fried Tortillas |
1 serving as per package |
|
|
| Crackers (not 100% whole grain) |
1 serving as per package |
|
|
| Honey |
1 tbsp |
|
|
| Juice (from concentrate) |
1 tbsp |
|
|
| Maple Syrup (pure) |
1 tbsp |
|
|
| Molasses |
1 tbsp |
|
|
| Pasta (not 100% whole grain) |
1 serving as per package |
|
|
| Popcorn (microwave) |
1/2 cup or 4 oz. cooked |
|
|
| Potatoes (not fried) |
1/2 cup |
|
|
| Refried Beans |
1/2 cup cooked |
|
|
| Rice (White) |
1 serving as per package |
|
|
| Soy Sauce |
1/2 cup |
|
|
| Tortillas (flour, not 100% whole grain) |
1 each |
|
|
| Wine |
4 oz |
|
|
Fats
|
One Serving
|
|
|
| Alternatives Milks (flavored, unsweetened) |
1 cup |
|
|
| Butter, salted |
1.5 pat or 1/2 tbsp |
|
|
| Canola and Vegetable Oils |
1 tbsp |
|
|
| Cream |
1 tbsp |
|
|
| Half and Half |
1 tbsp |
|
|
| Mayonnaise |
1 tbsp |
|
|
