PDQ Nutritional

****************************************
PDQ
Nutritional & Diet
Reference
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Balance is the Key

Copyright 2008 Gina Adam
Index
Page Number
1
2
3
4
5 - 10
11
12
13 - 15
16
17
18
19
20
21 47
Title
Title Page
Index
With thanks to:
Foreword
The Designer Diet
Measurements
Diet
Nutritional Reference Chart
Wall Charts printing information
Wall Chart Vertical
Wall Chart Horizontal
Daily Diet record 4 person
Daily Diet record 1 person
USDA 1200 Foods & Drinks
With thanks to:

My husband, Sean
The PDQ Nutritional and Diet Reference book could not have been written without the assistance of my
husband who spent hundreds of hours proof reading, making corrections and adding additional useful
information. He was also the computer genius who made all the columns work and the colors pretty. He
also helped with all the graphics and clip art making the food and drink reference sheets cheerful and fun
to see and use. This book would not have been possible without his input and kind assistance.
Thank you, Sean.
My son-in-law, Daniel
Dan was asked to come up with a meaningful logo to show balance. Dan is a computer graphics expert
with Expedia in the U.S.A. and a very clever young man he is. He was kind enough to get into the spirit
of the book and emailed me ideas for logos. He hit the nail on the head with the scale. I loved it!
Thank you, Dan.
The USDA National Nutrient Database for Standard Reference, Release 18

Without such a wonderfully prepared Database as reference, I would never have been able to compile and
sort the common drinks and foods into a simple form. The USDA Database lists 1,196 drinks and foods,
so if some of you want more information you will now be able to have it in original format without
having to go onto the Internet and printing out the dozens of pages.
I found the USDA invaluable in creating this book. Comparing their information with various diet,
calorie and how to get healthy books, the variances were sometimes stunning. It was obvious to me
that a lot of mistakes were made in the numbers of protein, calories, fat and carbohydrates in the books
being sold on the shelves relating to these matters. Sometimes comparing the information was appalling.
Finding out the mistakes was enlightening and without them I would not have been driven to right the
wrong.
Thank you all for your contributions.
Foreword
As the philosopher Alfred North Whitehead wrote in 1925, one commits the fallacy of misplaced
concreteness when one mistakes an abstract belief, opinion or concept about the way things are for a
physical or 'concrete' reality.
The Fallacy is merely the accidental error of mistaking the abstract for the concrete... This fallacy is the
occasion of great confusion in philosophy.
This has been the greatest problem for me over the past 40 years of dieting.
The information in the books (and now on the web) is simply not accurate.
When writing this book, I asked my husband, a quantum physicist, to review it and the data.
His first question was: What is the source of your data?
I answered: I averaged the numbers from several of, in my opinion, the best books. For example, I found the
calories in 1 slice of bread to vary from 80 to 126. So I took the average of 103.
His reply: We will go to the best authority, the United States Department of Agriculture (USDA) website.
Answer: 1 slice of white bread is 67 calories 1 slice of brown bread is 65. WOW! A difference of 23% to
93%!!!! Say +/- 50% on average.
He found the USDA site listed 1,196 drinks and foods. Of the 300 drinks and foods I have listed as the most
common, none were accurate, NONE! All varied by 25%. Average overall +/- 50%.
Therefore, all the books and websites we are reading are all wrong (i.e., BS). Why?
Prof. Whitehead got it right. The original diet/nutrition books of the 40s and 50s did not have the equipment
to measure accurately.
There and then they did the best they could and all authors since have relied on the things that were back there
and then.
Measurements that were only accurate to +/- 50% of what new technology can achieve.
The USDA now has the best equipment (as of 2008). For example, my husband wanted an EEG
(encephalograph) to measure an individual thought. None existed, so piles of money and 3 years later he had
invented one that was 50,000 times more sensitive than anything available. (See www.alphalearning.ch).
The USDA did the same thing.
Absolutely none of the measurements in the books or websites were accurate.
No wonder when we are trying to set our calories at 1,500 per day and have information that would give us 700
to 2,200 that diets dont work.
To measure is to treasure.
This book is accurate.
PDQ
Nutritional & Diet
Reference
Balance is the Key

The Designer Diet
The easy to use 7 page reference guide of food and drink is referred to as the Designer
Diet because you design what you want to eat and drink. It is a simple way to calculate
the number of protein, calorie, fat and carbohydrate units for proper nutrition.
I designed this baby 2 years ago, worked on it periodically over the last year and believe
it to be finally finished. It encompasses the basic foods most of us eat on a daily basis. I
have added some colourful pictures to cheer up the pages, why not? The pictures
correspond to the type of food you might want to look for and provide a quick indicator
of the section needed.
The pages have been designed to fit on a wall or kitchen cupboard so all you have to do is
look up and find the food or drink you need in a flash. The sheets are alphabetically
separated by long yellow lines into drinks, breads, etc. for speed-finding convenience.
This encompasses the basic foods most of us eat on a daily basis. The Designer Diet
reference guide is based on information from the USDA National Nutrient Database.
The reference guide does not include the brand names with which most of us on the
planet are not familiar and cant get anyway, i.e., Nabisco Snackwells Fat Free Devils
Food Cookie Cakes or Kelloggs Apple Jacks or Nestle Chef-mate Country Sausage
Gravy.
5
If you need that kind of information, you can refer to the USDA National Nutrient
Database sheets which are included in the reference section of this book.
If you go to the original USDA Website you will see that you would have to go to four
separate Web sites to get the information you need to find out what one carrot contains
for protein, calorie, fat and carbohydrate. This has been sorted out by organizing the
columns into these units for quick, easy reference alphabetically.
It took my husband a week to copy paste swear a lot and finally use a razor knife and
glue, finally getting it to the stage for a scanner! Sure, you could do it yourself. Think
about 50 100 hours of time involved.
If we are trying to eat a reasonably balanced food day, and want to know within a few
gnats hairs what we are consuming, diet or no diet, it would be helpful to get that
information at a quick glance.
Being on a perpetual diet for the most of my life of one sort or another, I seem to have
been looking up calories forever from dozens of teeny weenie books grabbed from the
airport book stand or books the size of a bible from local book sellers, most all have
found their way into the dust bin.
However some I kept to remind me of my quest and having reviewed them found that the
numbers of calories, etc., were so far off that it was no wonder I gained weight instead of
lost weight.
In reviewing these books the stunning difference for a slice of bread, for example, was
anywhere from 80 calories to 126. Now, if you are getting incorrect information on most
of your daily consumption, this could add up by as much as 300 400 calories a day. So,
you wonder why the scale has not tipped in your favour.
In order to lose 1 pound of baby fat a week, you need to consume 500 calories a day less
than your current diet! One pound of fat equals 3,500 calories!
The funniest diet I was on for one week to desperately lose 4 pounds was one where I ate
2 hard boiled eggs and a glass of red wine for breakfast, 2 hard boiled eggs and a glass of
red wine for lunch and a very large beef steak, a very large tomato and finished the bottle
of red wine for dinner.
I lost the 4 pounds but couldnt function to make the bed, wash dishes, cook anything for
my family, couldnt be trusted to drive a car let alone walk the dogs and was literally
drunk for the entire week. Interesting, but stupid. Bad idea! Fortunately, I had two
minders for the week, my husband at breakfast and dinner and a best friend at lunch to
make sure I didnt burn the house down.
This crazy diet had a name, I cant remember what now, however, Silly Drinking Mans
Diet comes to mind.
My book shelf runneth over with dozens of numbers and mind boggling computations
from teaspoons, tablespoons, cups, litres and centilitres, not to mention millimetres. It
used to take me 30 minutes to 45 minutes to plan 3 meals a day for my family - before I
could even take food from the cupboards or the refrigerator and start breakfast. What a
way to start the day!
Shopping for food was a nightmare. All cans, boxes, packages, etc., had to be read first
before it went into the shopping cart, this is not easy for a 68 year old lady and her
reading glasses. I confess, I am not perfect, I am 5 foot and 2 inches tall and weigh 110
pounds, so by some standards I must be obese, however, I think that being reasonably
careful with my eating over the past 30 years has helped. I have not done too badly.
I occasionally have the Big Mac (yes!) and maybe twice a year the amazing banana split
with the works. I got up to a hefty 116 pounds at one point, over the top for my build
and threw up my hands in despair and got down to some serious food and drink control.
You could say I was a wee bit on the chubby side.
My bathroom mirror started talking to me. Oh, no! Not her again. Yuck! I couldnt get
a zip locked. I dropped the excess 6 pounds in 2 weeks by carefully selecting protein,
calories, fat and carbohydrates. I probably did not get as much carbohydrate as I needed,
but for 2 weeks, not a problem, I supplemented my dieting with vitamin and mineral pills.
I believe in the ying and the yang. Be careful most days, and go nuts once in a while,
meaning no more than once a week. Anyway, I have composed the following
Designer Diet guide as a very quick way to get a grip on what eating is possible in order
to lose weight. As they say, you are what you eat.
One the best investments you can make is a good bathroom scale. Place it on a wood
floor, or bread board, if possible, not on carpet. Weigh every morning after toilet time
and before drinking or eating anything. Write down your weight every morning. (We do
this on our kitchen calendar).
Do not reward yourself by eating or drinking more if you have lost weight. This is a bigtime down-fall. Be firm, use self-control. You can be proud of yourself when you go to
bed at night or disgusted with yourself the next morning. It is all up to you.
My family and I have managed to lose a comfortable 2 pounds a week from time to time
by referring to the Designer Diet guide. Here comes the bacon, here comes the egg, here
comes the cheese. Yum! Everything in moderation.
In order to lose approximately 2 to 3 pounds slowly and carefully per week, (a safe loss)
do not consume more than 1,200 1,500 calories, 20 fat grams or 20 carbohydrates daily
for 2 weeks. This will break the carbohydrate addiction tough, but necessary. This can
be safely done for approximately 2 months. You must take vitamins and mineral
supplements during this period. Just the simple 1 pill a day type.
When your desired weight loss has been achieved, up the calorie intake by 100 units, fat
to 60 grams and carbohydrate intake to 60 daily to stabilize your weight. Watch the
scale! Then experiment with increasing calorie, fat and carbohydrate intake, were
talking 100 calories, 3 to 5 fat grams and 10 carbohydrates at a time daily. If you tip the
scale, back-off.
Be sure to get as much as 50 grams of protein daily and slowly up the carbohydrates to
100 to keep up your energy.
If you gain weight, decrease again slowly until your desired weight is once more
achieved and balanced. Now you will know how many calories, fat grams, carbohydrates
and protein you can consume daily to maintain your weight.
Refer to the scale on the front cover balance is the key!
While dieting, even though you will see that one slice of bread (we all love bread) is 65 67 calories and 12 - 13 carbohydrates (holy moley), you can still have the beloved piece
of toast for breakfast with butter or jam (you notice I did not say both) with your coffee
or tea, however, that will be the only piece of bread in the day.
Our favourite decadent bread is a piece of toast with melted cheddar or Swiss cheese on
top. Very filling, delicious and nutritious. You can compensate the slice of toast by
eating nice portions of fish, meat, poultry and game the rest of the day, getting lots of
protein and energy and feeling full and satisfied.
If you are a veggie, you can still be overweight, I have met more veggies that were than
not. Fruits and vegetables are low in calories, however, extremely high in carbohydrates.
Choose these foods very very carefully. Some fruits and vegetables are seriously bad
news when trying to lose weight and others are brilliant. Brilliant choices in fruits are:
berries, cherries, kiwi, melon, peach, pear, plum. Brilliant choices in vegetables are:
asparagus, beans (green), broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery,
cucumber, greens, lettuce, mushroom, peppers, spinach, and tomato.
Gelatines make great deserts, practically zero across the board and you can top the
gelatine off with sqirty whip cream from an aerosol can, again, practically zero across the
board. Gelatines are great for healthy nails.
We eat mostly greens, share a medium tomato and avoid foods like potatoes and various
types of squash when we are trying to lose or adjust our weight. Common sense prevails.
Protein burns fat. Dont be afraid to eat plenty of it for the next 2 months, we do really
well by it.
Ignore the scaremongers who tell you one week dont drink alcohol and then the
following week tell you it is good for your heart, or dont consume too much coffee or tea
one week and then the following week tell you its good for you, or dont eat chocolate
one week and then the following week say, its ok because cocoa is healthy. Or my
favourite, dont touch pasta with a ten foot pole because it can make you fat, and then say
it is ok.
I read once that the famous actress Sophia Loren has a generous bowl of pasta at least
once a day and as far as I can tell by her latest photos, you wouldnt kick her out of bed
for eating crackers! Of course, she cheats by exercising.
So, again, everything in moderation. Moderation is the key as well as smaller portions
than you are used to and always leave something on your plate, even when dining out.
When my husband and I dine out, our plates are half empty or half full, depending on
how you want to look at it, and always the waiter asks, is there something wrong with
the food and with a few exceptions, i.e., yes, the steak was tough and dry, etc., we say,
no, we eat very little and the portions are twice as much as we can eat. The waiter
usually replies, we serve this amount of food because it is expected. Bah humbug!!
The truth is, the steak or chicken or fish is minimal and the potatoes, peas and whatever,
are falling off the side of the plate when it is presented in front of us, especially chips
(French fries, American fries), whatever you want to call them these days. Usually the
fries take up half of the platter. Ridiculous! I have very seldom seen a fat waiter; they
eat in the kitchen and dont pile their plates with fatty potatoes or peas and beans.
Anyway, I hope you will find this book helpful and fun to use.
Remember, the object of the exercise is to drop blubber and feel good about it.
Remember, the object of the exercise is to eat healthily and have fun.
Remember, the object of the exercise is to get into that dress or suit you havent been
able to wear for the past 3 to 6 months.
Remember the object of the exercise is to feel good about yourself and your new body.
Remember the object of the exercise is to be proud of your self-control you win,
blubber loses!
Breakfast is the most important meal of the day and is easily worn off by lunch time, so
you can splurge a bit for breakfast. The better the breakfast, the better stamina until
lunch. There is an old saying, breakfast like a king, lunch like a prince, and dinner
like a pauper.
I have also included 2 daily Diet Records, one large individual sheet and one for up to a
family of 4, to help keep track of food and drink intake. This can be photocopied so you
have one each day for your drink and food intake. I normally make 31 copies at a go,
therefore giving me one month. Since my husband and I drink and eat alike, one sheet a
day will suffice. I also find these copies handy to refer back to when I want to repeat one
meal or a similar days food intake, saving me the time of having to look items up again.
Remember:
Drink water: 8 glasses a day. Do your best.

You bath the outside of your body the inside of your body
requires the same sanitation in order for any diet or health
regime to work. It is also extremely necessary for elimination.
Enough said.
Fruit and fruit juices drink 2 hours after meal
Dont forget to get some exercise, one half hour a day of something.
Get a dog, two is even better. They will keep you going on a daily basis with a 20 30
minute walk in nice weather. If you dont have a 2 or 3 story home, buy a stair master
type thing and use it daily for 15 20 minutes, stretch on the floor for 10 15 minutes,
do some type of aerobics for 15 20 minutes a day. Go for a short run, weather
permitting for 15 20 minutes a day.
The important thing is to do something each day to get the blood pumping and get the old
limbs limbering. All of this will not only help you lose weight, it is also good for the
soul.
Love, Gina
(Otherwise known by my family as Mamma Mia!)
As they said in Star Wars, may the force be with you.
Happy hunting and happy eating!
Any questions?
email me at gina@alphalearning.com.ch
10
Measurements
Oz. = 1 Tsp. or 14 Grams
1 Oz. = 2 Tsps. or 28 Grams
3 Ozs. = 98 Grams ( Cup)
8 Ozs. = 16 Tsps. = 224 Grams (1 Cup)
16 Ozs. = 448 Grams or 1 Pound ) (2 Cups)
36 Ozs. = 1 Kilogram (2.2 Pounds) (1,000 Grams) (4 Cups)
9 Calories = 1 Gram
252 Calories = 1 Oz.
4,032 Calories = 1 Pound
Note:
In the past, having to grab 2 or 3 different measuring spoons or measuring cups to get the
measurements bang on simply drove me quite nutty, so I decided to use a regular
teaspoon, tablespoon, tea cup (not coffee cup) or small wine glass for measuring food and
drink items.
This saves gobs of time and the slight knats hair of accuracy is not crucial. You know if
you cheat and one or two drops of liquid or a bite of more food is not going to throw your
bathroom scale into a hissy fit.
11
DIET
40 Grams Protein daily
1,200 1,500 Calories daily
20 Grams Fat daily
20 Grams Carbohydrates daily
When desired weight loss achieved increase Carbohydrates to 40 grams daily to stabilize weight.
Then raise Carbohydrate intake slowly/daily.
If weight is gained decrease again slowly until desired weight is achieved and balanced.
Proteins : Highest healthy sources

Cottage cheese, Crustaceans, Fish, Lamb, Lentils, Meat, Milk, Mollusks (Clams), Pork, Poultry, Tofu,
Yogurt (low-fat)
Calories: Lowest healthy sources

Bread, Cereals, Cheese, Crustaceans, Eggs, Fish, Fruits, Juice, Meat, Mollusks,
Peanut Butter, Popcorn, Pork, Poultry, Soup, Tofu, Vegetables, Yogurt (low-fat)
Fats: Lowest healthy sources

Bread, Cereal, Crustaceans, Fish, Fruits, Juice, Pasta, Popcorn, Poultry, Rice, Soup, Vegetables, Wine,
Yogurt (low-fat)
Carbohydrates: Lowest healthy sources

Asparagus, Apricot, Avocado, Beets, Broccoli, Butter, Cabbage, Cauliflower, Celery, Cheese, Cream,
Crustaceans, Eggs, Fish, Greens, Lamb, Lettuce, Margarine, Meat, Mollusks, Mushrooms, Oils, Olives,
Peanut butter, Pine nuts, Pork, Poultry, Seaweed, Seeds, Spinach (raw), Sprouts, Tofu,
Tomato (cherry), Wine
12
ITEM
AMT.
PRO CAL FAT CAR
ALCOHOL - BEER - ALCOHOL FREE

ALCOHOL - BEER
ALCOHOL - LIQUOR
ALCOHOL - WINE
ALCOHOL - LIQUEUR
1 BOTTLE
1 BOTTLE
1.5 OZ.
3.5 OZ.
1.5 OZ.
1.6
0.0
0.1
0.1
50
153
97
88
175
0.5
0.0
0.0
0.0
0.2
8
13
0
3
0.2
BREAD - BISCUIT
BREAD - BUN - HAMBURGER OR HOTDOG
BREAD - CORN
BREAD - CROISSANT
BREAD - CRUMBS
BREAD - ENGLISH MUFFIN
BREAD - FRENCH TOAST
BREAD - ITALIAN
BREAD - MUFFIN (BLUEBERRY-OAT-CORN)
BREAD - PITA (4 IN.)
BREAD - PUMPERNICKEL
BREAD - ROLLS
BREAD - TACO SHELL
BREAD - TORTILLA - CORN (26 GR.)
BREAD - TORTILLA - FLOUR (26 GR.)
BREAD - WHEAT SL.
BREAD - WHITE SL.
1
1
1 PIECE
1
1 OZ.
1
1
1
1
1
1
1
1
1
1
1
1
4.2
4.0
4.3
5.0
1.0
5.4
5.0
1.8
3.7
2.6
2.8
2.4
1.0
1.5
2.6
2.3
2.0
212 10.0
120 1.8
188 6.0
230 12.0
29 0.5
140 1.0
150 7.0
54 0.7
162 6.0
77 0.4
80 1.0
84 2.0
1 62.0
57 0.7
100 2.5
65 1.0
67 0.8
27
21
29
26
5
27
16
10
23
16
15
14
3
12
17
12
13
BUTTER - PEANUT
BUTTER - REAL
BUTTER - REAL
1 TBSP.
1 TSP.
1 TBSP.
4.0
0.1
0.1
94 8.0
35 4.0
102 12.0
3
0
0
CAKE - CHOC. WITH FROSTING

CAKE - DONUT - GLAZED
CAKE - DONUT - PLAIN
CAKE - CLAIR
CAKE - FRUITCAKE
CAKE - PINEAPPLE UP-SIDE DOWN
CAKE - POUND
1 OF 12
1
1
1
1 PIECE
1 PIECE
1 PIECE
2.6
3.8
2.4
6.4
1.3
4.0
1.5
235
242
198
262
140
367
109
11.0
14.0
11.0
16.0
4.0
14.0
5.6
35
27
23
24
27
58
14
CANDY - CHOCOLATE (MILK) (1.5 OZ.)

CANDY - FUDGE (20 GR.)
CANDY - KIT KAT
CANDY - MARS BAR (2 OZ.)
CANDY - M & M (CHOCOLATE) (PEANUT)
CANDY - M & M (CHOCOLATE) (PLAIN)
1 BAR
1 PIECE
1 BAR
1 BAR
10
10
3.4
0.4
2.7
2.7
2.0
0.3
235 13.0
70 1.8
218 11.0
258 9.8
103 5.0
34 1.5
26
13
27
44
12
5
CEREAL - CORNFLAKES
CEREAL - FROSTED FLAKES
CEREAL - OATMEAL
CEREAL - RICE KRISPIES
CEREAL - SPECIAL K
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
2.0
1.3
7.0
2.0
7.0
112
140
88
130
120
0.5
0.2
2.0
0.4
0.5
26
35
25
28
22
CHEESE - CHEDDAR
CHEESE - COTTAGE
CHEESE - CREAM
CHEESE - FETA
CHEESE - PARMESAN
CHEESE - SWISS
1 0Z.
1 CUP
1 TBSP.
1 OZ.
1 TBSP.
1 OZ.
7.0
26.0
1.0
4.0
2.0
7.6
114
216
51
75
22
108
9.4
9.5
5.0
6.0
1.4
8.0
0
6
0
1
0
2
COCOA POWDER (UNSWEETENED)

COFFEE
COLAS (250 ML.) ( OZ.)
1 TBSP.
6 OZ.
1 BOTTLE
1.0
0.2
0.0
12
2
105
0.7
0.1
0.0
3
0
27
COOKIE - BROWNIE (56 GR.)

COOKIE - BUTTER (5 GR.)
COOKIE - CHOCOLATE CHIP (10 GR.)
COOKIE - OATMEAL RAISIN (15 GR.)
COOKIE - PEANUT BUTTER (15 GR.)
COOKIE - SHORTBREAD (8 GR.)
COOKIE - SUGAR (15 GR.)
1
1
1
1
1
1
1
2.7
0.3
0.6
1.0
1.5
0.5
0.8
227
23
50
65
72
40
72
9.0
1.0
2.5
2.5
3.5
2.0
3.0
36
4
6
10
9
5
10
CORN MEAL (POLENTA) (GRITS)

COUSCOUS (COOKED WITH WATER)
1/2 CUP
1/2 CUP
6.0
3.0
250
90
1.5
0.1
53
18
CRACKER - CHEESE
CRACKERS - MATZO
CRACKERS - MELBA
CRACKERS - RYE
CRACKERS - SALTINE
CRACKERS - WHEAT
10
1
4
4
4
4
1.0
2.8
2.4
4.0
1.0
0.7
50
112
78
150
51
38
2.5
0.4
0.6
0.5
1.4
1.7
6
24
15
40
9
5
13
ITEM
AMT.
PRO CAL FAT CAR
CREAM - WHIPPING
CREAM - SOUR
1 TBSP.
1 TBSP.
0.3
0.4
52
26
6.0
2.5
0
1
EGG - WHITE
EGG - WHOLE
1
1
3.6
6.3
17
92
0.1
7.0
0
0
FISH - CLAMS
FISH - COD
FISH - CRAB
FISH - HALIBUT
FISH - LOBSTER
FISH - MUSSELS
FISH - OYSTER
FISH - PERCH
FISH - SALMON
FISH - SALMON - SMOKED
FISH - SARDINES - OIL
FISH - SCALLOPS
FISH - SHRIMP
FISH - SOLE
FISH - SWORDFISH
FISH - TROUT
FISH - TUNA (OIL)
FISH - TUNA (WATER)
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
22.0
19.0
16.0
23.0
17.0
17.0
6.0
20.0
23.0
15.0
21.0
22.0
17.0
21.0
22.0
21.0
25.0
22.0
126 1.6
90 0.7
82 1.3
120 2.5
83 0.5
200 10.0
60 2.0
103 2.0
184 9.0
100 3.7
180 10.0
126 1.6
85 1.0
99 1.3
132 4.4
144 6.0
170 7.0
99 0.7
4
0
0
0
1
10
3
0
0
0
0
4
0
0
0
0
0
0
FLOUR (WHITE)
FLOUR (WHOLE-GRAIN)
1 CUP
1 CUP
13.0
16.5
455
407
1.2
2.2
95
87
FRUIT - APPLE
FRUIT - APRICOT
FRUIT - APRICOT (DRIED)
FRUIT - BANANA
FRUIT - BLACKBERRIES
FRUIT - BLUEBERRIES
FRUIT - CHERRY
FRUIT-COCONUT-DRIED-(UNSWEETENED)
FRUIT - COCKTAIL (CANNED - W/SYRUP)
FRUIT - FIG (FRESH)
FRUIT - GRAPEFRUIT
FRUIT - GRAPES
FRUIT - KIWI
FRUIT - LEMON
FRUIT - LIME
FRUIT - MANGO
FRUIT - MELON
FRUIT - NECTARINE
FRUIT - ORANGE
FRUIT - PAPAYA
FRUIT - PEACH
FRUIT - PEACH (CANNED - W/ SYRUP)
FRUIT - PEAR
FRUIT - PINEAPPLE (FRESH)
FRUIT - PINEAPPLE (CANNED - W/SYRUP)
FRUIT - PLUM
FRUIT - PLUM (CANNED - W/SYRUP)
FRUIT - PRUNE (COOKED)
FRUIT - PRUNE (DRIED)
FRUIT - RAISINS
FRUIT - RASPBERRIES
FRUIT - RHUBARB (WITH SUGAR)
FRUIT - STRAWBERRIES
FRUIT - TANGERINE
FRUIT - TANGERINE (CANNED - W/SYRUP)
FRUIT - WATERMELON
1
1
10 HALVES
1
1 CUP
1 CUP
10
1 CUP
1 CUP
1
1/2 PIECE
1 CUP
1
1
1 TBSP.
1
1 CUP
1
1
1
1
1 CUP
1
1 CUP
1 CUP
1
1 CUP
1 CUP
5
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
1 CUP
0.4
0.5
1.2
1.3
2.0
1.0
0.7
2.7
1.0
0.6
1.0
1.2
0.9
0.6
0.0
1.0
1.3
1.4
1.2
1.8
0.9
1.2
0.6
0.8
0.9
0.5
0.9
2.4
0.9
4.5
1.5
0.9
1.1
0.7
1.1
0.9
72 0.2
17 0.2
84 0.2
105 0.4
62 0.7
83 0.5
43 0.2
466 33.0
181 0.2
47 0.2
52 0.2
110 0.3
46 0.4
17 0.2
3 0.1
135 0.6
54 0.3
60 0.4
62 0.2
120 0.4
38 0.3
194 0.3
51 0.3
74 0.2
198 0.3
30 0.2
230 0.3
265 0.4
101 0.2
434 0.7
64 0.8
278 0.1
53 0.5
45 0.3
154 0.3
46 0.2
19
4
23
27
14
21
11
44
47
12
13
29
11
5
1
35
13
14
15
30
9
52
13
20
51
8
60
70
27
15
15
75
13
11
41
12
GELATIN - PLAIN (W/WATER)
1/2 CUP
1.7
84
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17
ICE CREAM - CHOCOLATE

ICE CREAM - SHERBET - ORANGE
ICE CREAM - VANILLA
1/2 CUP
1/2 CUP
1/2 CUP
2.5
0.8
2.3
143
107
132
7.3
1.5
7.3
19
23
16
JAM
JELLY
1 TBSP.
1 TBSP.
O.1
0.0
56
51
0.0
0.0
14
13
14
ITEM
AMT.
JUICE - APPLE JUICE

JUICE - CARROT
JUICE - GRAPEFRUIT
JUICE - ORANGE
JUICE - TOMATO
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
MEAT - BEEF - CORN BEEF

MEAT - BEEF - GROUND
MEAT - BEEF - ROUND
MEAT - BEEF - SIRLOIN
MEAT - LAMB
MEAT - PORK - BACON
MEAT - PORK - BOLOGNA
MEAT - PORK - CHOP
MEAT - PORK - HAM - BOILED
MEAT - PORK - ROAST
MEAT - PORK - SALAMI (DRY)
MEAT - PORK - SAUSAGE
MEAT - PORK - SPARERIBS
MEAT - PORK - TENDERLOIN
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 SL.
2 SLICE
3 OZ.
3 OZ.
3 OZ.
2 SL.
2
3 OZ.
3 OZ.
MILK - LOW FAT

MILK - WHOLE
PRO CAL FAT CAR

0.2
2.2
1.2
1.5
1.9
117
94
96
105
41
0.3
0.4
0.3
0.4
0.1
29
22
23
25
10
23.0
22.0
24.0
23.0
24.0
7.0
8.6
24.0
17.8
24.0
4.6
5.0
24.7
25.6
213
236
177
207
162
103
175
204
142
280
77
88
337
172
13.0
16.0
8.2
12.0
20.0
8.0
14.0
11.0
7.0
20.0
6.0
7.4
26.0
6.9
0
0
0
0
0
0
3
0
0
0
1
0
0
0
1 CUP
1 CUP
8.2
7.9
102
146
2.4
7.9
12
11
NUT - CASHEW (18 NUTS)

NUT - CHESTNUT (ROASTED)
NUT - MACADAMIA - PECANS (10 NUTS)
NUT - PEANUTS (28 NUTS)
NUT - PISTACHIO (47 NUTS)
NUT- WALNUT (14 HALVES)
1 OZ.
1 CUP
1 OZ.
1 OZ.
1 OZ.
1 OZ.
4.3
4.5
2.2
6.7
6.0
4.3
163
350
203
166
161
185
13.0
3.2
21.6
14.0
13.0
18.5
9
76
4
6
8
4
OIL (ALL TYPES)

OLIVES - RIPE)
1 TBSP.
5 LG.
0.0
0.2
120 13.6
25 2.4
0
1
PANCAKE (36 GR.)

PANCAKE - WAFFLE (75 GR.)
1 SM.
1 LG.
2.0
6.0
74 1.0
218 11.0
14
25
PASTA - MACARONI W CHEESE

PASTA - NOODLES
PASTA - SPAGHETTI, ET. AL.
1 CUP
1 CUP
1 CUP
8.5
7.3
8.0
207
221
220
6.2
3.3
1.3
29
40
43
PICKLES - DILL
1 LG.
0.4
12
0.1
PIE - APPLE PIE

PIE - CHERRY
PIE - CHOCOLATE CREAM
PIE - LEMON MERINGUE
PIE - PUMPKIN
1 OF 8
1 OF 8
1 OF 8
1 OF 8
1 OF 8
3.7
5.0
3.0
4.8
7.0
411
486
344
362
316
19.4
22.0
22.0
16.0
14.4
58
69
38
50
41
PIZZA
1 SLICE
7.0
169
8.0
18
POULTRY - CHICKEN BREAST (W/O SKIN)

POULTRY - CHICKEN LEG (W/SKIN)
POULTRY - CHICKEN LIVER
POULTRY - CHICKEN POT PIE
POULTRY - CHICKEN THIGH (W/O SKIN)
POULTRY - DUCK
POULTRY - TURKEY
1/2
1
1
1 SERVING
1
1/2 DUCK
3 OZ.
142 3.0
76 2.5
33 1.3
484 29.0
109 5.7
444 25.0
157 6.1
0
0
0
43
0
0
0
PUDDING - CHOCOLATE - VANILLA

PUDDING - RICE / TAPIOCA
1/2 CUP
1/2 CUP
4.7
2.3
155
185
2.8
8.0
28
25
RICE - BROWN (COOKED)

RICE - WHITE (COOKED)
1 CUP
1 CUP
5.0
4.3
216
205
1.8
0.4
45
45
SAUCE - APPLE (SWEETENED)

SAUCE - APPLE (UNSWEETENED)
SAUCE - CATSUP - BARBECUE
SAUCE - CRANBERRY
SAUCE - GRAVY (CANNED)
SAUCE - HUMMUS
SAUCE - MAYONNAISE
SAUCE - MUSTARD - YELLOW
SAUCE - PASTA (MARINARA)
SAUCE - SALSA (MEXICAN)
SAUCE - SOY
SAUCE - TERIYAKI
1 CUP
1 CUP
1 TBSP.
1 TBSP.
1/4 CUP
1 TBSP.
1 TBSP.
1 TSP.
1 CUP
1 TBSP.
1 TBSP.
1 TBSP.
0.5
0.4
0.3
0.0
2.0
1.0
0.2
0.2
4.9
0.3
1.0
1.1
194 0.5
105 0.1
15 0.1
22 0.0
32 2.0
23 1.4
99 11.0
3 0.2
185 6.0
4 0.0
8 0.0
15 0.0
51
28
4
5
3
2
1
0
28
1
1
3
27.0
12.5
4.8
13.0
13.5
52.0
24.0
15
ITEM
AMT.
PRO CAL FAT CAR
SOUP - CHICKEN W/ NOODLES

SOUP - CLAM CHOWDER (MANHATTAN)
SOUP - CLAM CHOWDER (NEW ENGLAND)
SOUP - CREAM OF CHICKEN
SOUP - CREAM OF MUSHROOM (W/MILK)
SOUP - MINESTRONE
SOUP - ONION
SOUP - PEA
SOUP - TOMATO (W/ MILK)
SOUP - TOMATO (W/ WATER)
SOUP - VEGETABLE
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
4.0
2.2
9.5
3.4
6.0
4.3
1.1
8.6
6.1
2.0
2.0
SUGAR (BROWN)
SUGAR (WHITE)
SYRUP
1 TSP.
1 TSP.
1 TBSP.
0.0
0.0
0.0
12
16
57
0.0
0.0
0.0
3
4
15
TOFU
1/4 BLOCK
7.0
57
3.4
VEGETABLE - ARTICHOKE (WHOLE)

VEGETABLE - ASPARAGUS
VEGETABLE - AVOCADO
VEGETABLE - BEANS / BUTTER
VEGETABLE - BEANS / GREEN
VEGETABLE - BEANS - KIDNEY
VEGETABLE - BEANS / PINTO
VEGETABLE - BEANS/PORK/TOM. SAUCE
VEGETABLE - BEET
VEGETABLE - BROCCOLI
VEGETABLE - BRUSSELS SPROUTS
VEGETABLE - CABBAGE
VEGETABLE - CARROT
VEGETABLE - CAULIFLOWER
VEGETABLE - CELERY
VEGETABLE - CORN (CANNED)
VEGETABLE - CORN - COB
VEGETABLE - CUCUMBER
VEGETABLE - EGGPLANT
VEGETABLE - GARLIC
VEGETABLE - GREENS
VEGETABLE - LEEK
VEGETABLE - LENTILS
VEGETABLE - LETTUCE
VEGETABLE - MUSHROOM (NORMAL)
VEGETABLE - MUSHROOM (SHIITAKE)
VEGETABLE - MUSHROOM (CANNED)
VEGETABLE - ONION
VEGETABLE - ONION (SPRING)
VEGETABLE - PARSLEY
VEGETABLE - PEAS
VEGETABLE - PEAS (CANNED)
VEGETABLE - PEAS (FROZEN)
VEGETABLE - PEPPER
VEGETABLE - POTATO (BAKED)
VEGETABLE - POTATO (BOILED)
VEGETABLE - POTATO (FRIES)
VEGETABLE - POTATO (SWEET - BAKED)
VEGETABLE - RADISH
VEGETABLE - SAUERKRAUT
VEGETABLE - SPINACH
VEGETABLE - SPINACH (BOILED)
VEGETABLE - SQUASH (SUMMER)
VEGETABLE - SQUASH (BUTTERNUT)
VEGETABLE - TOMATO
VEGETABLE - TOMATO (CHERRY)
VEGETABLE - TOMATO (CANNED)
VEGETABLE - TOMATO (SUN-DRIED IN OIL)
VEGETABLE - WATER CHESTNUT
1
4
1 OZ.
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
1 PIECE
1 CUP
1 EAR
1 CUP
1 CUP
1 PIECE
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
10 SPRIGS
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
10
1
1
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1
1
1 CUP
1
1 CUP
4.2
1.4
0.6
19.0
2.4
15.4
15.4
13.4
2.9
3.7
4.0
1.5
0.7
2.3
0.3
5.0
2.6
0.7
0.8
0.2
3.0
0.8
18.0
0.7
2.0
2.3
3.0
1.0
1.8
0.3
16.0
7.5
5.6
1.3
5.0
2.7
1.3
2.9
0.0
2.0
0.9
5.0
1.6
3.0
1.1
0.2
3.2
0.2
1.2
60 0.2
13 0.1
45 4.4
307 0.8
44 0.4
225 0.9
245 1.1
283 3.6
75 0.3
55 0.6
56 0.8
33 0.7
30 0.2
29 0.6
6 0.1
166 1.0
83 1.0
16 0.1
35 0.2
4 0.0
21 0.3
32 0.2
230 0.8
10 0.2
15 0.2
81 0.3
39 0.5
46 0.1
32 0.2
4 0.1
231 0.8
117 0.6
83 0.6
30 0.3
188 0.3
134 0.2
71 2.6
131 22.0
1 0.0
45 0.3
7 0.1
41 0.5
36 0.6
94 0.2
22 0.3
3 0.0
78 0.6
6 0.4
70 0.1
13
3
3
58
10
40
45
53
17
11
11
7
7
5
1
41
19
4
9
1
3
8
40
2
2
21
8
11
7
1
41
21
14
7
43
31
15
30
0
10
1
7
8
24
5
1
18
1
17
YOGURT (PLAIN) (LOW-FAT)

ADD YOUR FAVORITES
8 OZ.
12.0
143
16
75 2.5
78 2.2
164 7.0
117 7.4
203 13.6
82 2.5
27 0.6
165 2.9
161 6.0
85 2.0
72 2.0
3.5
10
12
17
9
15
11
5
27
22
17
12
16
Wall Charts
The 2 pages following provide you with 2 alternative ways to print the Designer Diet.
1.
A4 or letter size vertical.
2.
A4 or letter size horizontal.
If the print is too small you can copy the files to a disk, take the disk to your local printer and have either
printed to the size that will fit on one of your cupboard doors in the kitchen.
A lot easier than referring to a book.
17
ITEM
AMT.
ITEM
AMT.

ALCOHOL - BEER
ALCOHOL - LIQUOR
ALCOHOL - WINE
ALCOHOL - LIQUEUR
1 BOTTLE
1 BOTTLE
1.5 OZ.
3.5 OZ.
1.5 OZ.
PRO CAL FAT CAR
1.6
0.0
0.1
0.1
50
153
97
88
175
0.5
0.0
0.0
0.0
0.2
8
13
0
3
0.2
JUICE - APPLE JUICE

JUICE - CARROT
JUICE - GRAPEFRUIT
JUICE - ORANGE
JUICE - TOMATO
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
BREAD - BISCUIT
BREAD - CORN
BREAD - CROISSANT
BREAD - CRUMBS
BREAD - ITALIAN
BREAD - ROLLS
BREAD - TACO SHELL
BREAD - WHEAT SL.
BREAD - WHITE SL.
1
1
1 PIECE
1
1 OZ.
1
1
1
1
1
1
1
1
1
1
1
1
4.2
4.0
4.3
5.0
1.0
5.4
5.0
1.8
3.7
2.6
2.8
2.4
1.0
1.5
2.6
2.3
2.0
212 10.0
120 1.8
188 6.0
230 12.0
29 0.5
140 1.0
150 7.0
54 0.7
162 6.0
77 0.4
80 1.0
84 2.0
1 62.0
57 0.7
100 2.5
65 1.0
67 0.8
27
21
29
26
5
27
16
10
23
16
15
14
3
12
17
12
13

MEAT - BEEF - ROUND
MEAT - LAMB
MEAT - PORK - BACON
MEAT - PORK - CHOP
MEAT - PORK - ROAST
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 SL.
2 SLICE
3 OZ.
3 OZ.
3 OZ.
2 SL.
2
3 OZ.
3 OZ.
MILK - LOW FAT

MILK - WHOLE
BUTTER - PEANUT
BUTTER - REAL
BUTTER - REAL
1 TBSP.
1 TSP.
1 TBSP.
4.0
0.1
0.1
94 8.0
35 4.0
102 12.0
3
0
0

CAKE - CLAIR
CAKE - FRUITCAKE
CAKE - POUND
1 OF 12
1
1
1
1 PIECE
1 PIECE
1 PIECE
2.6
3.8
2.4
6.4
1.3
4.0
1.5
235
242
198
262
140
367
109
11.0
14.0
11.0
16.0
4.0
14.0
5.6
35
27
23
24
27
58
14

CANDY - KIT KAT
1 BAR
1 PIECE
1 BAR
1 BAR
10
10
3.4
0.4
2.7
2.7
2.0
0.3
235 13.0
70 1.8
218 11.0
258 9.8
103 5.0
34 1.5
26
13
27
44
12
5
CEREAL - CORNFLAKES
CEREAL - OATMEAL
CEREAL - SPECIAL K
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
2.0
1.3
7.0
2.0
7.0
112
140
88
130
120
0.5
0.2
2.0
0.4
0.5
26
35
25
28
22
CHEESE - CHEDDAR
CHEESE - COTTAGE
CHEESE - CREAM
CHEESE - FETA
CHEESE - PARMESAN
CHEESE - SWISS
1 0Z.
1 CUP
1 TBSP.
1 OZ.
1 TBSP.
1 OZ.
7.0
26.0
1.0
4.0
2.0
7.6
114
216
51
75
22
108
9.4
9.5
5.0
6.0
1.4
8.0
0
6
0
1
0
2

COFFEE
1 TBSP.
6 OZ.
1 BOTTLE
1.0
0.2
0.0
12
2
105
0.7
0.1
0.0
3
0
27

1
1
1
1
1
1
1
2.7
0.3
0.6
1.0
1.5
0.5
0.8
227
23
50
65
72
40
72
9.0
1.0
2.5
2.5
3.5
2.0
3.0
36
4
6
10
9
5
10

1/2 CUP
1/2 CUP
6.0
3.0
250
90
1.5
0.1
53
18
CRACKER - CHEESE
CRACKERS - MATZO
CRACKERS - MELBA
CRACKERS - RYE
CRACKERS - SALTINE
CRACKERS - WHEAT
10
1
4
4
4
4
1.0
2.8
2.4
4.0
1.0
0.7
50
112
78
150
51
38
2.5
0.4
0.6
0.5
1.4
1.7
6
24
15
40
9
5
CREAM - WHIPPING
CREAM - SOUR
1 TBSP.
1 TBSP.
0.3
0.4
52
26
6.0
2.5
0
1
EGG - WHITE
EGG - WHOLE
1
1
3.6
6.3
17
92
0.1
7.0
0
0
FISH - CLAMS
FISH - COD
FISH - CRAB
FISH - HALIBUT
FISH - LOBSTER
FISH - MUSSELS
FISH - OYSTER
FISH - PERCH
FISH - SALMON
FISH - SCALLOPS
FISH - SHRIMP
FISH - SOLE
FISH - SWORDFISH
FISH - TROUT
FISH - TUNA (OIL)
FISH - TUNA (WATER)
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
22.0
19.0
16.0
23.0
17.0
17.0
6.0
20.0
23.0
15.0
21.0
22.0
17.0
21.0
22.0
21.0
25.0
22.0
126 1.6
90 0.7
82 1.3
120 2.5
83 0.5
200 10.0
60 2.0
103 2.0
184 9.0
100 3.7
180 10.0
126 1.6
85 1.0
99 1.3
132 4.4
144 6.0
170 7.0
99 0.7
4
0
0
0
1
10
3
0
0
0
0
4
0
0
0
0
0
0
FLOUR (WHITE)
FLOUR (WHOLE-GRAIN)
1 CUP
1 CUP
13.0
16.5
455
407
1.2
2.2
95
87
FRUIT - APPLE
FRUIT - APRICOT
FRUIT - BANANA
FRUIT - BLUEBERRIES
FRUIT - CHERRY
FRUIT - FIG (FRESH)
FRUIT - GRAPEFRUIT
FRUIT - GRAPES
FRUIT - KIWI
FRUIT - LEMON
FRUIT - LIME
FRUIT - MANGO
FRUIT - MELON
FRUIT - NECTARINE
FRUIT - ORANGE
FRUIT - PAPAYA
FRUIT - PEACH
FRUIT - PEAR
FRUIT - PLUM
FRUIT - RAISINS
FRUIT - RASPBERRIES
FRUIT - TANGERINE
FRUIT - WATERMELON
1
1
10 HALVES
1
1 CUP
1 CUP
10
1 CUP
1 CUP
1
1/2 PIECE
1 CUP
1
1
1 TBSP.
1
1 CUP
1
1
1
1
1 CUP
1
1 CUP
1 CUP
1
1 CUP
1 CUP
5
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
1 CUP
72 0.2
17 0.2
84 0.2
105 0.4
62 0.7
83 0.5
43 0.2
466 33.0
181 0.2
47 0.2
52 0.2
110 0.3
46 0.4
17 0.2
3 0.1
135 0.6
54 0.3
60 0.4
62 0.2
120 0.4
38 0.3
194 0.3
51 0.3
74 0.2
198 0.3
30 0.2
230 0.3
265 0.4
101 0.2
434 0.7
64 0.8
278 0.1
53 0.5
45 0.3
154 0.3
46 0.2
19
4
23
27
14
21
11
44
47
12
13
29
11
5
1
35
13
14
15
30
9
52
13
20
51
8
60
70
27
15
15
75
13
11
41
12
0.4
0.5
1.2
1.3
2.0
1.0
0.7
2.7
1.0
0.6
1.0
1.2
0.9
0.6
0.0
1.0
1.3
1.4
1.2
1.8
0.9
1.2
0.6
0.8
0.9
0.5
0.9
2.4
0.9
4.5
1.5
0.9
1.1
0.7
1.1
0.9
1/2 CUP
1.7
84
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17

ICE CREAM - VANILLA
1/2 CUP
1/2 CUP
1/2 CUP
2.5
0.8
2.3
143
107
132
7.3
1.5
7.3
19
23
16
JAM
JELLY
1 TBSP.
1 TBSP.
O.1
0.0
56
51
0.0
0.0
14
13
PRO CAL FAT CAR

0.2
2.2
1.2
1.5
1.9
117
94
96
105
41
0.3
0.4
0.3
0.4
0.1
29
22
23
25
10
23.0
22.0
24.0
23.0
24.0
7.0
8.6
24.0
17.8
24.0
4.6
5.0
24.7
25.6
213
236
177
207
162
103
175
204
142
280
77
88
337
172
13.0
16.0
8.2
12.0
20.0
8.0
14.0
11.0
7.0
20.0
6.0
7.4
26.0
6.9
0
0
0
0
0
0
3
0
0
0
1
0
0
0
1 CUP
1 CUP
8.2
7.9
102
146
2.4
7.9
12
11

1 OZ.
1 CUP
1 OZ.
1 OZ.
1 OZ.
1 OZ.
4.3
4.5
2.2
6.7
6.0
4.3
163
350
203
166
161
185
13.0
3.2
21.6
14.0
13.0
18.5
9
76
4
6
8
4
OIL (ALL TYPES)

OLIVES - RIPE)
1 TBSP.
5 LG.
0.0
0.2
120 13.6
25 2.4
0
1
PANCAKE (36 GR.)

1 SM.
1 LG.
2.0
6.0
74 1.0
218 11.0
14
25

PASTA - NOODLES
1 CUP
1 CUP
1 CUP
8.5
7.3
8.0
207
221
220
29
40
43
6.2
3.3
1.3
PICKLES - DILL
1 LG.
0.4
12
0.1
PIE - APPLE PIE

PIE - CHERRY
PIE - PUMPKIN
1 OF 8
1 OF 8
1 OF 8
1 OF 8
1 OF 8
3.7
5.0
3.0
4.8
7.0
411
486
344
362
316
19.4
22.0
22.0
16.0
14.4
58
69
38
50
41
PIZZA
1 SLICE
7.0
169

POULTRY - DUCK
POULTRY - TURKEY
1/2
1
1
1 SERVING
1
1/2 DUCK
3 OZ.

1/2 CUP
1/2 CUP

8.0
18
142 3.0
76 2.5
33 1.3
484 29.0
109 5.7
444 25.0
157 6.1
0
0
0
43
0
0
0
4.7
2.3
155
185
2.8
8.0
28
25
1 CUP
1 CUP
5.0
4.3
216
205
1.8
0.4
45
45

SAUCE - CRANBERRY
SAUCE - HUMMUS
SAUCE - MAYONNAISE
SAUCE - SOY
SAUCE - TERIYAKI
1 CUP
1 CUP
1 TBSP.
1 TBSP.
1/4 CUP
1 TBSP.
1 TBSP.
1 TSP.
1 CUP
1 TBSP.
1 TBSP.
1 TBSP.
0.5
0.4
0.3
0.0
2.0
1.0
0.2
0.2
4.9
0.3
1.0
1.1
194 0.5
105 0.1
15 0.1
22 0.0
32 2.0
23 1.4
99 11.0
3 0.2
185 6.0
4 0.0
8 0.0
15 0.0
51
28
4
5
3
2
1
0
28
1
1
3

SOUP - MINESTRONE
SOUP - ONION
SOUP - PEA
SOUP - VEGETABLE
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
4.0
2.2
9.5
3.4
6.0
4.3
1.1
8.6
6.1
2.0
2.0
75 2.5
78 2.2
164 7.0
117 7.4
203 13.6
82 2.5
27 0.6
165 2.9
161 6.0
85 2.0
72 2.0
10
12
17
9
15
11
5
27
22
17
12
SUGAR (BROWN)
SUGAR (WHITE)
SYRUP
1 TSP.
1 TSP.
1 TBSP.
0.0
0.0
0.0
12
16
57
0.0
0.0
0.0
TOFU
1/4 BLOCK
7.0
57
3.4

VEGETABLE - AVOCADO
VEGETABLE - BEET
VEGETABLE - CABBAGE
VEGETABLE - CARROT
VEGETABLE - CELERY
VEGETABLE - GARLIC
VEGETABLE - GREENS
VEGETABLE - LEEK
VEGETABLE - LENTILS
VEGETABLE - LETTUCE
VEGETABLE - ONION
VEGETABLE - PARSLEY
VEGETABLE - PEAS
VEGETABLE - PEPPER
VEGETABLE - RADISH
VEGETABLE - SPINACH
VEGETABLE - TOMATO
1
4
1 OZ.
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
1 PIECE
1 CUP
1 EAR
1 CUP
1 CUP
1 PIECE
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
10 SPRIGS
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
10
1
1
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1
1
1 CUP
1
1 CUP
4.2
1.4
0.6
19.0
2.4
15.4
15.4
13.4
2.9
3.7
4.0
1.5
0.7
2.3
0.3
5.0
2.6
0.7
0.8
0.2
3.0
0.8
18.0
0.7
2.0
2.3
3.0
1.0
1.8
0.3
16.0
7.5
5.6
1.3
5.0
2.7
1.3
2.9
0.0
2.0
0.9
5.0
1.6
3.0
1.1
0.2
3.2
0.2
1.2
60 0.2
13 0.1
45 4.4
307 0.8
44 0.4
225 0.9
245 1.1
283 3.6
75 0.3
55 0.6
56 0.8
33 0.7
30 0.2
29 0.6
6 0.1
166 1.0
83 1.0
16 0.1
35 0.2
4 0.0
21 0.3
32 0.2
230 0.8
10 0.2
15 0.2
81 0.3
39 0.5
46 0.1
32 0.2
4 0.1
231 0.8
117 0.6
83 0.6
30 0.3
188 0.3
134 0.2
71 2.6
131 22.0
1 0.0
45 0.3
7 0.1
41 0.5
36 0.6
94 0.2
22 0.3
3 0.0
78 0.6
6 0.4
70 0.1
13
3
3
58
10
40
45
53
17
11
11
7
7
5
1
41
19
4
9
1
3
8
40
2
2
21
8
11
7
1
41
21
14
7
43
31
15
30
0
10
1
7
8
24
5
1
18
1
17

ADD YOUR FAVORITES
8 OZ.
12.0
143
16
27.0
12.5
4.8
13.0
13.5
52.0
24.0
3.5
3
4
15
18
ITEM
AMT.

ALCOHOL - BEER
ALCOHOL - LIQUOR
ALCOHOL - WINE
ALCOHOL - LIQUEUR
1 BOTTLE
1 BOTTLE
1.5 OZ.
3.5 OZ.
1.5 OZ.
BREAD - BISCUIT
BREAD - CORN
BREAD - CROISSANT
BREAD - CRUMBS
BREAD - ITALIAN
BREAD - ROLLS
BREAD - TACO SHELL
BREAD - WHEAT SL.
BREAD - WHITE SL.
PRO CAL FAT CAR
1.6
0.0
0.1
0.1
50
153
97
88
175
0.5
0.0
0.0
0.0
0.2
8
13
0
3
0.2
1
1
1 PIECE
1
1 OZ.
1
1
1
1
1
1
1
1
1
1
1
1
4.2
4.0
4.3
5.0
1.0
5.4
5.0
1.8
3.7
2.6
2.8
2.4
1.0
1.5
2.6
2.3
2.0
212 10.0
120 1.8
188 6.0
230 12.0
29 0.5
140 1.0
150 7.0
54 0.7
162 6.0
77 0.4
80 1.0
84 2.0
1 62.0
57 0.7
100 2.5
65 1.0
67 0.8
27
21
29
26
5
27
16
10
23
16
15
14
3
12
17
12
13
BUTTER - PEANUT
BUTTER - REAL
BUTTER - REAL
1 TBSP.
1 TSP.
1 TBSP.
4.0
94 8.0
0.1
35 4.0
0.1 102 12.0
3
0
0

CAKE - CLAIR
CAKE - FRUITCAKE
CAKE - POUND
1 OF 12
1
1
1
1 PIECE
1 PIECE
1 PIECE
2.6
3.8
2.4
6.4
1.3
4.0
1.5
235
242
198
262
140
367
109
11.0
14.0
11.0
16.0
4.0
14.0
5.6
35
27
23
24
27
58
14

CANDY - KIT KAT
1 BAR
1 PIECE
1 BAR
1 BAR
10
10
3.4
0.4
2.7
2.7
2.0
0.3
235 13.0
70 1.8
218 11.0
258 9.8
103 5.0
34 1.5
26
13
27
44
12
5
CEREAL - CORNFLAKES
CEREAL - OATMEAL
CEREAL - SPECIAL K
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
2.0
1.3
7.0
2.0
7.0
112
140
88
130
120
0.5
0.2
2.0
0.4
0.5
26
35
25
28
22
CHEESE - CHEDDAR
CHEESE - COTTAGE
CHEESE - CREAM
CHEESE - FETA
CHEESE - PARMESAN
CHEESE - SWISS
1 0Z.
1 CUP
1 TBSP.
1 OZ.
1 TBSP.
1 OZ.
7.0 114
26.0 216
1.0
51
4.0
75
2.0
22
7.6 108
9.4
9.5
5.0
6.0
1.4
8.0
0
6
0
1
0
2

COFFEE
1 TBSP.
6 OZ.
1 BOTTLE
1.0
12
0.2
2
0.0 105
0.7
0.1
0.0
3
0
27

1
1
1
1
1
1
1
2.7 227
0.3
23
0.6
50
1.0
65
1.5
72
0.5
40
0.8
72
9.0
1.0
2.5
2.5
3.5
2.0
3.0
36
4
6
10
9
5
10

1/2 CUP
1/2 CUP
6.0 250
3.0
90
1.5
0.1
53
18
CRACKER - CHEESE
CRACKERS - MATZO
CRACKERS - MELBA
CRACKERS - RYE
CRACKERS - SALTINE
CRACKERS - WHEAT
10
1
4
4
4
4
1.0
50
2.8 112
2.4
78
4.0 150
1.0
51
0.7
38
2.5
0.4
0.6
0.5
1.4
1.7
6
24
15
40
9
5
CREAM - WHIPPING
CREAM - SOUR
1 TBSP.
1 TBSP.
0.3
0.4
52
26
6.0
2.5
0
1
EGG - WHITE
EGG - WHOLE
1
1
3.6
6.3
17
92
0.1
7.0
0
0
FISH - CLAMS
FISH - COD
FISH - CRAB
FISH - HALIBUT
FISH - LOBSTER
FISH - MUSSELS
FISH - OYSTER
FISH - PERCH
FISH - SALMON
FISH - SCALLOPS
FISH - SHRIMP
FISH - SOLE
FISH - SWORDFISH
FISH - TROUT
FISH - TUNA (OIL)
FISH - TUNA (WATER)
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
126 1.6
90 0.7
82 1.3
120 2.5
83 0.5
200 10.0
60 2.0
103 2.0
184 9.0
100 3.7
180 10.0
126 1.6
85 1.0
99 1.3
132 4.4
144 6.0
170 7.0
99 0.7
4
0
0
0
1
10
3
0
0
0
0
4
0
0
0
0
0
0
22.0
19.0
16.0
23.0
17.0
17.0
6.0
20.0
23.0
15.0
21.0
22.0
17.0
21.0
22.0
21.0
25.0
22.0
ITEM
AMT.
FLOUR (WHITE)
FLOUR (WHOLE-GRAIN)
1 CUP
1 CUP
PRO CAL FAT CAR
FRUIT - APPLE
FRUIT - APRICOT
FRUIT - BANANA
FRUIT - BLUEBERRIES
FRUIT - CHERRY
FRUIT - FIG (FRESH)
FRUIT - GRAPEFRUIT
FRUIT - GRAPES
FRUIT - KIWI
FRUIT - LEMON
FRUIT - LIME
FRUIT - MANGO
FRUIT - MELON
FRUIT - NECTARINE
FRUIT - ORANGE
FRUIT - PAPAYA
FRUIT - PEACH
FRUIT - PEAR
FRUIT - PLUM
FRUIT - RAISINS
FRUIT - RASPBERRIES
FRUIT - TANGERINE
FRUIT - WATERMELON
1
1
10 HALVES
1
1 CUP
1 CUP
10
1 CUP
1 CUP
1
1/2 PIECE
1 CUP
1
1
1 TBSP.
1
1 CUP
1
1
1
1
1 CUP
1
1 CUP
1 CUP
1
1 CUP
1 CUP
5
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
1 CUP
0.4
0.5
1.2
1.3
2.0
1.0
0.7
2.7
1.0
0.6
1.0
1.2
0.9
0.6
0.0
1.0
1.3
1.4
1.2
1.8
0.9
1.2
0.6
0.8
0.9
0.5
0.9
2.4
0.9
4.5
1.5
0.9
1.1
0.7
1.1
0.9
1/2 CUP
1.7
84
13.0 455
16.5 407
1.2
2.2
95
87
72 0.2
17 0.2
84 0.2
105 0.4
62 0.7
83 0.5
43 0.2
466 33.0
181 0.2
47 0.2
52 0.2
110 0.3
46 0.4
17 0.2
3 0.1
135 0.6
54 0.3
60 0.4
62 0.2
120 0.4
38 0.3
194 0.3
51 0.3
74 0.2
198 0.3
30 0.2
230 0.3
265 0.4
101 0.2
434 0.7
64 0.8
278 0.1
53 0.5
45 0.3
154 0.3
46 0.2
19
4
23
27
14
21
11
44
47
12
13
29
11
5
1
35
13
14
15
30
9
52
13
20
51
8
60
70
27
15
15
75
13
11
41
12
0.0
19
HONEY
1 TBS.
0.1
64
0.0
17

ICE CREAM - VANILLA
1/2 CUP
1/2 CUP
1/2 CUP
2.5 143
0.8 107
2.3 132
7.3
1.5
7.3
19
23
16
JAM
JELLY
1 TBSP.
1 TBSP.
56
51
0.0
0.0
14
13
JUICE - APPLE JUICE

JUICE - CARROT
JUICE - GRAPEFRUIT
JUICE - ORANGE
JUICE - TOMATO
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
0.2 117
2.2
94
1.2
96
1.5 105
1.9
41
0.3
0.4
0.3
0.4
0.1
29
22
23
25
10

MEAT - BEEF - ROUND
MEAT - LAMB
MEAT - PORK - BACON
MEAT - PORK - CHOP
MEAT - PORK - ROAST
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 OZ.
3 SL.
2 SLICE
3 OZ.
3 OZ.
3 OZ.
2 SL.
2
3 OZ.
3 OZ.
213
236
177
207
162
103
175
204
142
280
77
88
337
172
13.0
16.0
8.2
12.0
20.0
8.0
14.0
11.0
7.0
20.0
6.0
7.4
26.0
6.9
0
0
0
0
0
0
3
0
0
0
1
0
0
0
MILK - LOW FAT

MILK - WHOLE
1 CUP
1 CUP
8.2 102
7.9 146
2.4
7.9
12
11

1 OZ.
1 CUP
1 OZ.
1 OZ.
1 OZ.
1 OZ.
4.3
4.5
2.2
6.7
6.0
4.3
13.0
3.2
21.6
14.0
13.0
18.5
9
76
4
6
8
4
OIL (ALL TYPES)

OLIVES - RIPE)
1 TBSP.
5 LG.
0.0 120 13.6

0.2
25 2.4
0
1
PANCAKE (36 GR.)

1 SM.
1 LG.
2.0
74 1.0
6.0 218 11.0
14
25

PASTA - NOODLES
1 CUP
1 CUP
1 CUP
8.5 207
7.3 221
8.0 220
29
40
43
PICKLES - DILL
1 LG.
0.4
12
0.1
PIE - APPLE PIE

PIE - CHERRY
PIE - PUMPKIN
1 OF 8
1 OF 8
1 OF 8
1 OF 8
1 OF 8
3.7
5.0
3.0
4.8
7.0
411
486
344
362
316
19.4
22.0
22.0
16.0
14.4
58
69
38
50
41
PIZZA
1 SLICE
7.0 169
8.0
18
O.1
0.0
23.0
22.0
24.0
23.0
24.0
7.0
8.6
24.0
17.8
24.0
4.6
5.0
24.7
25.6
163
350
203
166
161
185
6.2
3.3
1.3
ITEM
AMT.

POULTRY - DUCK
POULTRY - TURKEY
1/2
1
1
1 SERVING
1
1/2 DUCK
3 OZ.
PRO CAL FAT CAR

1/2 CUP
1/2 CUP
4.7 155
2.3 185
2.8
8.0
28
25

1 CUP
1 CUP
5.0 216
4.3 205
1.8
0.4
45
45

SAUCE - CRANBERRY
SAUCE - HUMMUS
SAUCE - MAYONNAISE
SAUCE - SOY
SAUCE - TERIYAKI
1 CUP
1 CUP
1 TBSP.
1 TBSP.
1/4 CUP
1 TBSP.
1 TBSP.
1 TSP.
1 CUP
1 TBSP.
1 TBSP.
1 TBSP.
0.5 194 0.5

0.4 105 0.1
0.3
15 0.1
0.0
22 0.0
2.0
32 2.0
1.0
23 1.4
0.2
99 11.0
0.2
3 0.2
4.9 185 6.0
0.3
4 0.0
1.0
8 0.0
1.1
15 0.0
51
28
4
5
3
2
1
0
28
1
1
3

SOUP - MINESTRONE
SOUP - ONION
SOUP - PEA
SOUP - VEGETABLE
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
4.0
2.2
9.5
3.4
6.0
4.3
1.1
8.6
6.1
2.0
2.0
10
12
17
9
15
11
5
27
22
17
12
SUGAR (BROWN)
SUGAR (WHITE)
SYRUP
1 TSP.
1 TSP.
1 TBSP.
0.0
0.0
0.0
27.0
12.5
4.8
13.0
13.5
52.0
24.0
142 3.0
76 2.5
33 1.3
484 29.0
109 5.7
444 25.0
157 6.1
75 2.5
78 2.2
164 7.0
117 7.4
203 13.6
82 2.5
27 0.6
165 2.9
161 6.0
85 2.0
72 2.0
0
0
0
43
0
0
0
12
16
57
0.0
0.0
0.0
57
3.4
60 0.2
13 0.1
45 4.4
307 0.8
44 0.4
225 0.9
245 1.1
283 3.6
75 0.3
55 0.6
56 0.8
33 0.7
30 0.2
29 0.6
6 0.1
166 1.0
83 1.0
16 0.1
35 0.2
4 0.0
21 0.3
32 0.2
230 0.8
10 0.2
15 0.2
81 0.3
39 0.5
46 0.1
32 0.2
4 0.1
231 0.8
117 0.6
83 0.6
30 0.3
188 0.3
134 0.2
71 2.6
131 22.0
1 0.0
45 0.3
7 0.1
41 0.5
36 0.6
94 0.2
22 0.3
3 0.0
78 0.6
6 0.4
70 0.1
13
3
3
58
10
40
45
53
17
11
11
7
7
5
1
41
19
4
9
1
3
8
40
2
2
21
8
11
7
1
41
21
14
7
43
31
15
30
0
10
1
7
8
24
5
1
18
1
17
TOFU
1/4 BLOCK
7.0

VEGETABLE - AVOCADO
VEGETABLE - BEET
VEGETABLE - CABBAGE
VEGETABLE - CARROT
VEGETABLE - CELERY
VEGETABLE - GARLIC
VEGETABLE - GREENS
VEGETABLE - LEEK
VEGETABLE - LENTILS
VEGETABLE - LETTUCE
VEGETABLE - ONION
VEGETABLE - PARSLEY
VEGETABLE - PEAS
VEGETABLE - PEPPER
VEGETABLE - RADISH
VEGETABLE - SPINACH
VEGETABLE - TOMATO
1
4
1 OZ.
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
1 PIECE
1 CUP
1 EAR
1 CUP
1 CUP
1 PIECE
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
10 SPRIGS
1 CUP
1 CUP
1 CUP
1 CUP
1
1 CUP
10
1
1
1 CUP
1 CUP
1 CUP
1 CUP
1 CUP
1
1
1 CUP
1
1 CUP
4.2
1.4
0.6
19.0
2.4
15.4
15.4
13.4
2.9
3.7
4.0
1.5
0.7
2.3
0.3
5.0
2.6
0.7
0.8
0.2
3.0
0.8
18.0
0.7
2.0
2.3
3.0
1.0
1.8
0.3
16.0
7.5
5.6
1.3
5.0
2.7
1.3
2.9
0.0
2.0
0.9
5.0
1.6
3.0
1.1
0.2
3.2
0.2
1.2

ADD YOUR FAVORITES
8 OZ.
12.0 143
3.5
3
4
15
16
19
DATE
DAY OF THE WEEK

Name:
QUAN. FOOD
TOTAL
DATE
PRO. PRO. CAL.

CUM.
Name:
CAL. FAT
CUM.
FAT CARB CARB.

CUM.
CUM.
CAL. FAT
CUM.
FAT CARB CARB.

CUM.
CUM.
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
DAY OF THE WEEK

Name:
QUAN. FOOD
TOTAL
PRO. PRO. CAL.

CUM.
Name:
PRO. PRO. CAL.
CAL.
CUM.
CUM.
FAT
FAT
CUM.
CARB CARB.
CUM.
PRO. PRO. CAL.
CAL.
CUM.
CUM.
FAT
FAT
CUM.
CARB CARB.
CUM.
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
[_____ [_____ [_____ [_____ [_____ [_____ [_____ [_____
20
DATE
DAY OF THE WEEK
QUAN.
FOOD
PRO.
PRO.
CUM.
CAL.
CAL.
CUM.
FAT
FAT
CUM.
CARB. CARB.
CUM.
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
[______[______[______[______[______[______[______[______
TOTAL
[______[______[______[______[______[______[______[______
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47

PDQ Nutritional

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PDQ Nutritional

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Доступные форматы

****************************************

Balance is the Key

With thanks to:

The USDA National Nutrient Database for Standard Reference, Release 18

Balance is the Key

Drink water: 8 glasses a day. Do your best.

Proteins : Highest healthy sources

Calories: Lowest healthy sources

Fats: Lowest healthy sources

Carbohydrates: Lowest healthy sources

PRO CAL FAT CAR

ALCOHOL - BEER - ALCOHOL FREE

CAKE - CHOC. WITH FROSTING

CANDY - CHOCOLATE (MILK) (1.5 OZ.)

COCOA POWDER (UNSWEETENED)

COOKIE - BROWNIE (56 GR.)

CORN MEAL (POLENTA) (GRITS)

PRO CAL FAT CAR

GELATIN - PLAIN (W/WATER)

ICE CREAM - CHOCOLATE

JUICE - APPLE JUICE

MEAT - BEEF - CORN BEEF

MILK - LOW FAT

PRO CAL FAT CAR

NUT - CASHEW (18 NUTS)

OIL (ALL TYPES)

PANCAKE (36 GR.)

PASTA - MACARONI W CHEESE

PIE - APPLE PIE

POULTRY - CHICKEN BREAST (W/O SKIN)

PUDDING - CHOCOLATE - VANILLA

RICE - BROWN (COOKED)

SAUCE - APPLE (SWEETENED)

PRO CAL FAT CAR

SOUP - CHICKEN W/ NOODLES

VEGETABLE - ARTICHOKE (WHOLE)

YOGURT (PLAIN) (LOW-FAT)

A4 or letter size vertical.

A4 or letter size horizontal.

A lot easier than referring to a book.

ALCOHOL - BEER - ALCOHOL FREE

PRO CAL FAT CAR

JUICE - APPLE JUICE

MEAT - BEEF - CORN BEEF

MILK - LOW FAT

CAKE - CHOC. WITH FROSTING

CANDY - CHOCOLATE (MILK) (1.5 OZ.)

COCOA POWDER (UNSWEETENED)

COOKIE - BROWNIE (56 GR.)

CORN MEAL (POLENTA) (GRITS)

GELATIN - PLAIN (W/WATER)

ICE CREAM - CHOCOLATE

PRO CAL FAT CAR

NUT - CASHEW (18 NUTS)

OIL (ALL TYPES)

PANCAKE (36 GR.)

PASTA - MACARONI W CHEESE

PIE - APPLE PIE

POULTRY - CHICKEN BREAST (W/O SKIN)

PUDDING - CHOCOLATE - VANILLA

RICE - BROWN (COOKED)

SAUCE - APPLE (SWEETENED)

SOUP - CHICKEN W/ NOODLES

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___

[___ [_ [_ [_ [_ [_ [_ [___