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Mission 12: Get (Slightly) Acquainted With Calories

If you want to study, memorize and count calories then don’t let me stop you. Perhaps you’re already a walking database of calorie values.

But I suspect you have more important things to do.

And besides, a lot of people find calorie counting not only time-consuming and boring, but also counter-productive, as it can make you a little obsessive. And obsessiveness tends to bring forth the dreaded binge as a way to relieve pressure.

So I’m not going to ask you to learn the calorie value of everything. But I am going to ask you to learn certain calorie values.

Then we'll use this information to get even smarter about our actions in Mission 4: Choose Smart Diet Actions.

Log in to read the rest of this mission and to access the resources in your 52 Weight Loss Missions Action Pack. Not yet a customer? Don’t miss out! Download your free sample. Or join now to get immediate access.

27 thoughts on “Mission 12: Get (slightly) Acquainted With Calories

  1. Hayley Waterhouse says:

    During Mission 7 I decided to join Weight Watchers for extra support. Through that program, and previous tracking on My Fitness Pal, I’ve become acquainted with the calories in foods I regularly eat. Such a helpful exercise and really worth doing if you aren’t sure!

    • Kylie B says:

      Choosing a variety of supports is really smart. My Fitness Pal is a very popular choice for support, we find a lot of members use this app. The WW point system is also great for when you’re out and about and need to make a quick decision. It helps prevent those slip-ups! Thanks for sharing, Hayley. 🙂

  2. Terry Currie says:

    Our Diet Actions for our group would include:
    Fruits [for continued good health eat small amounts of grapes, watermelon, pineapple, mangoes, raisins and dates] – 2-4 portions per day
    Foods & drinks high in fats and/or sugars limited amount of this food group for your health
    Fats, sweets and alcohol should be eliminated from your diet. A glass of red wine per day is fine as it will help keep your arteries clean.
    Milk and dairy product 2-3 servings per day
    Meats, fish, eggs, beans & other non-dairy sources of protein – 2-3 servings per day
    Vegetables 3-5 servings per day
    Grains, Beans & Starchy Vegetables – 6 or more servings per day

    We compared three fast food chains. First Wendy’s; Second McDonald’s and Burger King were third. This included a burger, fries, salad
    & desert. Wendy’s has the lowest calories 1,280; McDonalds was second with 1,430; and Burger King was third with 1,520 calories.

  3. Terry Currie says:

    The following is a guideline for a Healthy Daily Planning Menus:
    Healthy Calorie Daily Meal Planner.

    Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
    Starch 5 7 8 9 11.
    Fruit 3 3 4 4 6.
    Milk 2 2 3 3 3.
    Vegetables 2 2 3 4 5.
    Meat & Meat.
    Substitutes 4 4 6 6 8.
    Fat 3 4 4 5 6.

    1,200 Calories
    Breakfast
    1 Starch
    1 Fruit
    1 Milk

    Snack
    Nothing
    Dinner
    2 Starches
    2 Meat
    1 Vegetable
    1 Fruit
    2 Fat
    Snack
    1 Starch
    1 Milk

    1,200 Sample Menu.
    English Muffin ½.
    Banana (Med) ½.
    Hot Cocoa mix 1.

    envelope.
    Tortilla (6”) 1 oz.
    Chicken 1 oz.
    Cheese 1 oz.
    Beans
    Apple (raw – 2”).
    Salad dressing 2 Tbsp.

    Rice 1/3 cup.
    Corn Chips 1 oz.
    Chicken 2 oz.
    Onions
    Butter 1 tsp.
    Oil 1 tsp.
    Canned fruit ½ c.
    Whole milk 8 oz.
    Popcorn 3 cups.

    1,500 Calories
    Add
    1 Starch

    1 Starch

    1 Fat

    1,800 Calories
    Add
    1 Starch
    1 Starch
    1 Meat
    1 Milk

    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Fruit

    2,000 Calories
    Add
    1 Starch
    1 Fat
    1 Starch
    1 Milk
    1 Fat
    1 Vegetable

    1 Starch
    1 Starch
    2 Meat
    1 Vegetable
    1 Fruit

    2,500 Calories
    Add
    1 Starch
    1 Fat
    1 Fruit
    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Milk
    1 Starch
    1 Meat
    1 Fruit
    2 Starch
    2 Meat
    2 Vegetable
    1 Fat
    1 Fruit

    Starch
    1 serving = 80 calories.
    Cereal/Beans/Grains/Pasta
    Cereal (cooked) ½ cup.
    Beans (cooked or canned) 1/3 cup.
    Rice (cooked) 1/3 cup.
    Pasta (cooked) 1/3 cup.
    Starchy Vegetables
    Corn (cooked) ½ cup).
    Corn on the cob (6” piece) 1.
    Peas (cooked) ½ cup.
    Plantain (green, cooked) 1/3 cup.
    Potato (small – 3oz) 1 cup.
    Squash (winter, cooked) 1 cup.
    Yam or sweet potato ½ cup.
    Breads
    Bagel or English muffin ½ or 1 oz.
    Bread (slice or roll) 1 oz.
    Crackers, snack 4-5.
    Graham crackers 3 squares.
    Hamburger/hot dog bun ½ oz. or 1 oz.
    Popcorn (plain, unbuttered) 3 cups.
    Tortilla (6”) 1.
    Fruit 1 serving = 60 calories.
    Apple (raw – 2”) 1.
    Banana (medium) ½.
    Cherries 12
    Dried fruit ¼ cup.
    Canned fruit in juice ½ cup.
    Grapes 12-15
    Raisins 2 Tbsp.
    Apple, orange or grapefruit juice ½ cup.
    Cranberry, grape or prune juice 1/3 cup.
    Milk 1 serving = 90-100 calories.
    Whole Milk 8 oz.
    Buttermilk 8 oz.
    Yogurt (non-fat, plain) 8 oz.
    Hot Cocoa mix 1 envelope.

    Vegetable 1 serving = 25 Calories.
    (A serving is ½ cup of cooked vegetables.
    Or 1 cup of raw vegetables).
    Beets, Broccoli, Cabbage, Carrots.
    Greens, Mushrooms, Okra, Onions.
    Pea Pods, Peppers.
    Spinach, Tomatoes
    Water Chestnuts
    Meat and Meat Substitutes.
    Lean Meats 1 serving = 35-55calories.
    Cheese (1-3 grams of fat) 1 oz.
    Chicken (white, no skin) 1 oz.
    Cottage cheese ¼ cup.
    Fish (cod, flounder, tuna) 1 oz.
    Lean beef (flank, round, sirloin) 1 oz.
    Shellfish (clams, crab, lobster, shrimp) 1oz.
    Turkey (white, no skin) 1 oz.
    Medium/High-Fat Meats
    1 serving contains 75-100 calories.
    Beef 1 oz.
    Chitterlings 1 oz.
    Chicken (dark meat, no skin) 1 oz.
    Eggs 1
    Pork (ribs, barbecue, chops, cutlets) 1 oz.
    Sausage 1 oz.
    Wieners 1oz. (high in sodium).
    Fats 1 serving = 5 grams fat, 45 calories.
    Avocado (4”) 1/8.
    Bacon 1 slice.
    Butter 1 tsp.
    Cream (light, table, coffee, sour) 2 Tbsp.
    Cream cheese 1 Tbsp.
    Margarine 1 tsp.
    Mayonnaise 1 tsp.
    Mayonnaise (reduced fat) 1 Tbsp.
    Non-dairy creamer (liquid) 2 Tbsp.
    Non-dairy creamer (dry) 4 Tsp.
    Oil 1 Tsp.
    Nuts or seeds 1 Tbsp.
    Pesto sauce 2 Tsp.
    Salad dressing (reduced calorie) 2 Tbsp.

    Free Foods

    UNLIMITED SERVINGS
    Beverages
    Bouillon
    Broth
    Club Soda
    Coffee
    Drink mixes (sugar-free).
    Mineral water, Tea.
    Seasonings
    Flavoring extracts
    Garlic or garlic powder.
    Herbs (fresh or dry).
    Mustard (prepared)
    Soy sauce
    Vinegar
    Sweet Substitutes
    Gelatin desserts (sugar-free).
    Gum (sugar-free)
    Popsicles (sugar-free)
    Sugar substitutes

    LIMIT TO 2-3 SERVINGS A DAY.
    Fruits
    Cranberries (no sugar added) ½ cup.
    Rhubarb (no sugar added) ½ cup.

    Sugar Substitutes
    Jam or Jelly (sugar-free) 2 tsp.
    Whipped topping 2 Tbsp.
    Spreadable fruit (no sugar added) 1 tsp.

    Condiments
    Catsup 1 Tbsp.
    Salad dressing (reduced-calories) 2 Tbsp.
    Taco sauce 2 Tbsp.
    The above info came from a licensed medical professional for our use.

  4. Terry Currie says:

    The following is a guideline for a Healthy Daily Planning Menus:
    Healthy Calorie Daily Meal Planner.

    Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
    Starch 5 7 8 9 11.
    Fruit 3 3 4 4 6.
    Milk 2 2 3 3 3.
    Vegetables 2 2 3 4 5.
    Meat & Meat.
    Substitutes 4 4 6 6 8.
    Fat 3 4 4 5 6.

    1,200 Calories
    Breakfast
    1 Starch
    1 Fruit
    1 Milk

    Snack
    Nothing
    Dinner
    2 Starches
    2 Meat
    1 Vegetable
    1 Fruit
    2 Fat
    Snack
    1 Starch
    1 Milk

    1,200 Sample Menu.
    English Muffin ½.
    Banana (Med) ½.
    Hot Cocoa mix 1.

    envelope.
    Tortilla (6”) 1 oz.
    Chicken 1 oz.
    Cheese 1 oz.
    Beans
    Apple (raw – 2”).
    Salad dressing 2 Tbsp.

    Rice 1/3 cup.
    Corn Chips 1 oz.
    Chicken 2 oz.
    Onions
    Butter 1 tsp.
    Oil 1 tsp.
    Canned fruit ½ c.
    Whole milk 8 oz.
    Popcorn 3 cups.

    1,500 Calories
    Add
    1 Starch

    1 Starch

    1 Fat

    1,800 Calories
    Add
    1 Starch
    1 Starch
    1 Meat
    1 Milk

    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Fruit

    2,000 Calories
    Add
    1 Starch
    1 Fat
    1 Starch
    1 Milk
    1 Fat
    1 Vegetable

    1 Starch
    1 Starch
    2 Meat
    1 Vegetable
    1 Fruit

    2,500 Calories
    Add
    1 Starch
    1 Fat
    1 Fruit
    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Milk
    1 Starch
    1 Meat
    1 Fruit
    2 Starch
    2 Meat
    2 Vegetable
    1 Fat
    1 Fruit

    Starch
    1 serving = 80 calories.
    Cereal/Beans/Grains/Pasta
    Cereal (cooked) ½ cup.
    Beans (cooked or canned) 1/3 cup.
    Rice (cooked) 1/3 cup.
    Pasta (cooked) 1/3 cup.
    Starchy Vegetables
    Corn (cooked) ½ cup).
    Corn on the cob (6” piece) 1.
    Peas (cooked) ½ cup.
    Plantain (green, cooked) 1/3 cup.
    Potato (small – 3oz) 1 cup.
    Squash (winter, cooked) 1 cup.
    Yam or sweet potato ½ cup.
    Breads
    Bagel or English muffin ½ or 1 oz.
    Bread (slice or roll) 1 oz.
    Crackers, snack 4-5.
    Graham crackers 3 squares.
    Hamburger/hot dog bun ½ oz. or 1 oz.
    Popcorn (plain, unbuttered) 3 cups.
    Tortilla (6”) 1.
    Fruit 1 serving = 60 calories.
    Apple (raw – 2”) 1.
    Banana (medium) ½.
    Cherries 12
    Dried fruit ¼ cup.
    Canned fruit in juice ½ cup.
    Grapes 12-15
    Raisins 2 Tbsp.
    Apple, orange or grapefruit juice ½ cup.
    Cranberry, grape or prune juice 1/3 cup.
    Milk 1 serving = 90-100 calories.
    Whole Milk 8 oz.
    Buttermilk 8 oz.
    Yogurt (non-fat, plain) 8 oz.
    Hot Cocoa mix 1 envelope.

    Vegetable 1 serving = 25 Calories.
    (A serving is ½ cup of cooked vegetables.
    Or 1 cup of raw vegetables).
    Beets, Broccoli, Cabbage, Carrots.
    Greens, Mushrooms, Okra, Onions.
    Pea Pods, Peppers.
    Spinach, Tomatoes
    Water Chestnuts
    Meat and Meat Substitutes.
    Lean Meats 1 serving = 35-55calories.
    Cheese (1-3 grams of fat) 1 oz.
    Chicken (white, no skin) 1 oz.
    Cottage cheese ¼ cup.
    Fish (cod, flounder, tuna) 1 oz.
    Lean beef (flank, round, sirloin) 1 oz.
    Shellfish (clams, crab, lobster, shrimp) 1oz.
    Turkey (white, no skin) 1 oz.
    Medium/High-Fat Meats
    1 serving contains 75-100 calories.
    Beef 1 oz.
    Chitterlings 1 oz.
    Chicken (dark meat, no skin) 1 oz.
    Eggs 1
    Pork (ribs, barbecue, chops, cutlets) 1 oz.
    Sausage 1 oz.
    Wieners 1oz. (high in sodium).
    Fats 1 serving = 5 grams fat, 45 calories.
    Avocado (4”) 1/8.
    Bacon 1 slice.
    Butter 1 tsp.
    Cream (light, table, coffee, sour) 2 Tbsp.
    Cream cheese 1 Tbsp.
    Margarine 1 tsp.
    Mayonnaise 1 tsp.
    Mayonnaise (reduced fat) 1 Tbsp.
    Non-dairy creamer (liquid) 2 Tbsp.
    Non-dairy creamer (dry) 4 Tsp.
    Oil 1 Tsp.
    Nuts or seeds 1 Tbsp.
    Pesto sauce 2 Tsp.
    Salad dressing (reduced calorie) 2 Tbsp.

    Free Foods

    UNLIMITED SERVINGS
    Beverages
    Bouillon
    Broth
    Club Soda
    Coffee
    Drink mixes (sugar-free).
    Mineral water, Tea.
    Seasonings
    Flavoring extracts
    Garlic or garlic powder.
    Herbs (fresh or dry).
    Mustard (prepared)
    Soy sauce
    Vinegar
    Sweet Substitutes
    Gelatin desserts (sugar-free).
    Gum (sugar-free)
    Popsicles (sugar-free)
    Sugar substitutes

    LIMIT TO 2-3 SERVINGS A DAY.
    Fruits
    Cranberries (no sugar added) ½ cup.
    Rhubarb (no sugar added) ½ cup.

    Sugar Substitutes
    Jam or Jelly (sugar-free) 2 tsp.
    Whipped topping 2 Tbsp.
    Spreadable fruit (no sugar added) 1 tsp.

    Condiments
    Catsup 1 Tbsp.
    Salad dressing (reduced-calories) 2 Tbsp.
    Taco sauce 2 Tbsp.
    The above info came from a licensed medical professional for our use.

  5. Terry Currie says:

    The following is a guideline for a Healthy Daily Planning Menus:
    Healthy Calorie Daily Meal Planner.

    Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
    Starch 5 7 8 9 11.
    Fruit 3 3 4 4 6.
    Milk 2 2 3 3 3.
    Vegetables 2 2 3 4 5.
    Meat & Meat.
    Substitutes 4 4 6 6 8.
    Fat 3 4 4 5 6.

    1,200 Calories
    Breakfast
    1 Starch
    1 Fruit
    1 Milk

    Snack
    Nothing
    Dinner
    2 Starches
    2 Meat
    1 Vegetable
    1 Fruit
    2 Fat
    Snack
    1 Starch
    1 Milk

    1,200 Sample Menu.
    English Muffin ½.
    Banana (Med) ½.
    Hot Cocoa mix 1.

    envelope.
    Tortilla (6”) 1 oz.
    Chicken 1 oz.
    Cheese 1 oz.
    Beans
    Apple (raw – 2”).
    Salad dressing 2 Tbsp.

    Rice 1/3 cup.
    Corn Chips 1 oz.
    Chicken 2 oz.
    Onions
    Butter 1 tsp.
    Oil 1 tsp.
    Canned fruit ½ c.
    Whole milk 8 oz.
    Popcorn 3 cups.

    1,500 Calories
    Add
    1 Starch

    1 Starch

    1 Fat

    1,800 Calories
    Add
    1 Starch
    1 Starch
    1 Meat
    1 Milk

    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Fruit

    2,000 Calories
    Add
    1 Starch
    1 Fat
    1 Starch
    1 Milk
    1 Fat
    1 Vegetable

    1 Starch
    1 Starch
    2 Meat
    1 Vegetable
    1 Fruit

    2,500 Calories
    Add
    1 Starch
    1 Fat
    1 Fruit
    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Milk
    1 Starch
    1 Meat
    1 Fruit
    2 Starch
    2 Meat
    2 Vegetable
    1 Fat
    1 Fruit

    Starch
    1 serving = 80 calories.
    Cereal/Beans/Grains/Pasta
    Cereal (cooked) ½ cup.
    Beans (cooked or canned) 1/3 cup.
    Rice (cooked) 1/3 cup.
    Pasta (cooked) 1/3 cup.
    Starchy Vegetables
    Corn (cooked) ½ cup).
    Corn on the cob (6” piece) 1.
    Peas (cooked) ½ cup.
    Plantain (green, cooked) 1/3 cup.
    Potato (small – 3oz) 1 cup.
    Squash (winter, cooked) 1 cup.
    Yam or sweet potato ½ cup.
    Breads
    Bagel or English muffin ½ or 1 oz.
    Bread (slice or roll) 1 oz.
    Crackers, snack 4-5.
    Graham crackers 3 squares.
    Hamburger/hot dog bun ½ oz. or 1 oz.
    Popcorn (plain, unbuttered) 3 cups.
    Tortilla (6”) 1.
    Fruit 1 serving = 60 calories.
    Apple (raw – 2”) 1.
    Banana (medium) ½.
    Cherries 12
    Dried fruit ¼ cup.
    Canned fruit in juice ½ cup.
    Grapes 12-15
    Raisins 2 Tbsp.
    Apple, orange or grapefruit juice ½ cup.
    Cranberry, grape or prune juice 1/3 cup.
    Milk 1 serving = 90-100 calories.
    Whole Milk 8 oz.
    Buttermilk 8 oz.
    Yogurt (non-fat, plain) 8 oz.
    Hot Cocoa mix 1 envelope.

    Vegetable 1 serving = 25 Calories.
    (A serving is ½ cup of cooked vegetables.
    Or 1 cup of raw vegetables).
    Beets, Broccoli, Cabbage, Carrots.
    Greens, Mushrooms, Okra, Onions.
    Pea Pods, Peppers.
    Spinach, Tomatoes
    Water Chestnuts
    Meat and Meat Substitutes.
    Lean Meats 1 serving = 35-55calories.
    Cheese (1-3 grams of fat) 1 oz.
    Chicken (white, no skin) 1 oz.
    Cottage cheese ¼ cup.
    Fish (cod, flounder, tuna) 1 oz.
    Lean beef (flank, round, sirloin) 1 oz.
    Shellfish (clams, crab, lobster, shrimp) 1oz.
    Turkey (white, no skin) 1 oz.
    Medium/High-Fat Meats
    1 serving contains 75-100 calories.
    Beef 1 oz.
    Chitterlings 1 oz.
    Chicken (dark meat, no skin) 1 oz.
    Eggs 1
    Pork (ribs, barbecue, chops, cutlets) 1 oz.
    Sausage 1 oz.
    Wieners 1oz. (high in sodium).
    Fats 1 serving = 5 grams fat, 45 calories.
    Avocado (4”) 1/8.
    Bacon 1 slice.
    Butter 1 tsp.
    Cream (light, table, coffee, sour) 2 Tbsp.
    Cream cheese 1 Tbsp.
    Margarine 1 tsp.
    Mayonnaise 1 tsp.
    Mayonnaise (reduced fat) 1 Tbsp.
    Non-dairy creamer (liquid) 2 Tbsp.
    Non-dairy creamer (dry) 4 Tsp.
    Oil 1 Tsp.
    Nuts or seeds 1 Tbsp.
    Pesto sauce 2 Tsp.
    Salad dressing (reduced calorie) 2 Tbsp.

    Free Foods

    UNLIMITED SERVINGS
    Beverages
    Bouillon
    Broth
    Club Soda
    Coffee
    Drink mixes (sugar-free).
    Mineral water, Tea.
    Seasonings
    Flavoring extracts
    Garlic or garlic powder.
    Herbs (fresh or dry).
    Mustard (prepared)
    Soy sauce
    Vinegar
    Sweet Substitutes
    Gelatin desserts (sugar-free).
    Gum (sugar-free)
    Popsicles (sugar-free)
    Sugar substitutes

    LIMIT TO 2-3 SERVINGS A DAY.
    Fruits
    Cranberries (no sugar added) ½ cup.
    Rhubarb (no sugar added) ½ cup.

    Sugar Substitutes
    Jam or Jelly (sugar-free) 2 tsp.
    Whipped topping 2 Tbsp.
    Spreadable fruit (no sugar added) 1 tsp.

    Condiments
    Catsup 1 Tbsp.
    Salad dressing (reduced-calories) 2 Tbsp.
    Taco sauce 2 Tbsp.
    The above info came from a licensed medical professional for our use.

  6. Terry Currie says:

    The following is a guideline for a Healthy Daily Planning Menus:
    Healthy Calorie Daily Meal Planner.

    Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
    Starch 5 7 8 9 11.
    Fruit 3 3 4 4 6.
    Milk 2 2 3 3 3.
    Vegetables 2 2 3 4 5.
    Meat & Meat.
    Substitutes 4 4 6 6 8.
    Fat 3 4 4 5 6.

    1,200 Calories
    Breakfast
    1 Starch
    1 Fruit
    1 Milk

    Snack
    Nothing
    Dinner
    2 Starches
    2 Meat
    1 Vegetable
    1 Fruit
    2 Fat
    Snack
    1 Starch
    1 Milk

    1,200 Sample Menu.
    English Muffin ½.
    Banana (Med) ½.
    Hot Cocoa mix 1.

    envelope.
    Tortilla (6”) 1 oz.
    Chicken 1 oz.
    Cheese 1 oz.
    Beans
    Apple (raw – 2”).
    Salad dressing 2 Tbsp.

    Rice 1/3 cup.
    Corn Chips 1 oz.
    Chicken 2 oz.
    Onions
    Butter 1 tsp.
    Oil 1 tsp.
    Canned fruit ½ c.
    Whole milk 8 oz.
    Popcorn 3 cups.

    1,500 Calories
    Add
    1 Starch

    1 Starch

    1 Fat

    1,800 Calories
    Add
    1 Starch
    1 Starch
    1 Meat
    1 Milk

    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Fruit

    2,000 Calories
    Add
    1 Starch
    1 Fat
    1 Starch
    1 Milk
    1 Fat
    1 Vegetable

    1 Starch
    1 Starch
    2 Meat
    1 Vegetable
    1 Fruit

    2,500 Calories
    Add
    1 Starch
    1 Fat
    1 Fruit
    1 Starch
    1 Meat
    1 Vegetable
    1 Fat
    1 Milk
    1 Starch
    1 Meat
    1 Fruit
    2 Starch
    2 Meat
    2 Vegetable
    1 Fat
    1 Fruit

    Starch
    1 serving = 80 calories.
    Cereal/Beans/Grains/Pasta
    Cereal (cooked) ½ cup.
    Beans (cooked or canned) 1/3 cup.
    Rice (cooked) 1/3 cup.
    Pasta (cooked) 1/3 cup.
    Starchy Vegetables
    Corn (cooked) ½ cup).
    Corn on the cob (6” piece) 1.
    Peas (cooked) ½ cup.
    Plantain (green, cooked) 1/3 cup.
    Potato (small – 3oz) 1 cup.
    Squash (winter, cooked) 1 cup.
    Yam or sweet potato ½ cup.
    Breads
    Bagel or English muffin ½ or 1 oz.
    Bread (slice or roll) 1 oz.
    Crackers, snack 4-5.
    Graham crackers 3 squares.
    Hamburger/hot dog bun ½ oz. or 1 oz.
    Popcorn (plain, unbuttered) 3 cups.
    Tortilla (6”) 1.
    Fruit 1 serving = 60 calories.
    Apple (raw – 2”) 1.
    Banana (medium) ½.
    Cherries 12
    Dried fruit ¼ cup.
    Canned fruit in juice ½ cup.
    Grapes 12-15
    Raisins 2 Tbsp.
    Apple, orange or grapefruit juice ½ cup.
    Cranberry, grape or prune juice 1/3 cup.
    Milk 1 serving = 90-100 calories.
    Whole Milk 8 oz.
    Buttermilk 8 oz.
    Yogurt (non-fat, plain) 8 oz.
    Hot Cocoa mix 1 envelope.

    Vegetable 1 serving = 25 Calories.
    (A serving is ½ cup of cooked vegetables.
    Or 1 cup of raw vegetables).
    Beets, Broccoli, Cabbage, Carrots.
    Greens, Mushrooms, Okra, Onions.
    Pea Pods, Peppers.
    Spinach, Tomatoes
    Water Chestnuts
    Meat and Meat Substitutes.
    Lean Meats 1 serving = 35-55calories.
    Cheese (1-3 grams of fat) 1 oz.
    Chicken (white, no skin) 1 oz.
    Cottage cheese ¼ cup.
    Fish (cod, flounder, tuna) 1 oz.
    Lean beef (flank, round, sirloin) 1 oz.
    Shellfish (clams, crab, lobster, shrimp) 1oz.
    Turkey (white, no skin) 1 oz.
    Medium/High-Fat Meats
    1 serving contains 75-100 calories.
    Beef 1 oz.
    Chitterlings 1 oz.
    Chicken (dark meat, no skin) 1 oz.
    Eggs 1
    Pork (ribs, barbecue, chops, cutlets) 1 oz.
    Sausage 1 oz.
    Wieners 1oz. (high in sodium).
    Fats 1 serving = 5 grams fat, 45 calories.
    Avocado (4”) 1/8.
    Bacon 1 slice.
    Butter 1 tsp.
    Cream (light, table, coffee, sour) 2 Tbsp.
    Cream cheese 1 Tbsp.
    Margarine 1 tsp.
    Mayonnaise 1 tsp.
    Mayonnaise (reduced fat) 1 Tbsp.
    Non-dairy creamer (liquid) 2 Tbsp.
    Non-dairy creamer (dry) 4 Tsp.
    Oil 1 Tsp.
    Nuts or seeds 1 Tbsp.
    Pesto sauce 2 Tsp.
    Salad dressing (reduced calorie) 2 Tbsp.

    Free Foods

    UNLIMITED SERVINGS
    Beverages
    Bouillon
    Broth
    Club Soda
    Coffee
    Drink mixes (sugar-free).
    Mineral water, Tea.
    Seasonings
    Flavoring extracts
    Garlic or garlic powder.
    Herbs (fresh or dry).
    Mustard (prepared)
    Soy sauce
    Vinegar
    Sweet Substitutes
    Gelatin desserts (sugar-free).
    Gum (sugar-free)
    Popsicles (sugar-free)
    Sugar substitutes

    LIMIT TO 2-3 SERVINGS A DAY.
    Fruits
    Cranberries (no sugar added) ½ cup.
    Rhubarb (no sugar added) ½ cup.

    Sugar Substitutes
    Jam or Jelly (sugar-free) 2 tsp.
    Whipped topping 2 Tbsp.
    Spreadable fruit (no sugar added) 1 tsp.

    Condiments
    Catsup 1 Tbsp.
    Salad dressing (reduced-calories) 2 Tbsp.
    Taco sauce 2 Tbsp.
    The above info came from a licensed medical professional for our use.

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