Change Your Mind ... About Dieting

Change Your Mind ... About Dieting

There sure are a lot of myths out there when it comes to dieting!  It’s hard to know what’s right or wrong about dieting and what’s helpful or not.

Thanks for the great info!  Every little bit of correct information does help when it comes to dieting.

But, what do you do when you have all the correct information, but it doesn’t help?

I think that sometimes, even though we have all the correct information, we can still have trouble dieting!

Why? 

Because I think that what we choose to eat is also based on how we feel about ourselves.  (Well, I know for a fact (from personal experience) that how I feel about myself does affect what I choose to eat on a particular day.  I have a great day and I eat well (or not as much); I have an awful day and eat a lot of junk.  Not necessarily a wise choice!

I think when we change our feelings (i.e change the way we feel about ourselves) we can get better control over what we eat.  Where do our feelings come from?  Our feelings come from our thoughts.  If you can change your thoughts then you can change your feelings.

I just ran across a course that talks about how changing what you think can actually transform your body!?

Sounds interesting doesn’t it?

Check it out at: Renew Your Mind

Medical Breakthrough -- War on Your Waistline: 5 Diet Myths Debunked

Medical Breakthrough -- War on Your Waistline: 5 Diet Myths Debunked

Do you eat after eight p-m?

Do carbs make you fat?

Medical Breakthrough has some surprising advice from a leading obesity researcher.

War on Your Waistline: 5 Diet Myths Debunked

You've probably tried at least one.

"I once did the soup diet, and all you would eat is this cabbage soup three times a day."

"Not eat at all for a week, or I take fat-burning pills."

More than 70-million Americans are currently on a diet. But there's a lot of myths out there -- number one -- don't eat after eight p-m.

The truth -- according to Temple University Obesity Researcher Gary Foster, calories don't know time.

"There's nothing magical or mysterious about when calories go into the body, how they process them. It's really about how much energy goes in over 24 hours and how much energy is burned over 24 hours," he says.

Number two -- eat a big breakfast when you wake up to boost metabolism.

"It tends to be a very small increase and a very short-lived one."

But eat a small breakfast and often enough so you don't overindulge.

"Keep your tank between about a quarter full and three-quarters full," says Dr. Foster.

MYTH NUMBER THREE -- CARBS MAKE YOU FAT.

It's calories that make you fat, whether they are from carbs, fat or protein. You also don't get fiber from most processed carbs -- like white instead of whole grain pasta -- so you may not feel as full.

Number four -- ignore the scale. Research shows people who weigh themselves daily do better at keeping the pounds off.

And number five -- if you exercise, you can eat whatever you want. You actually need to burn 35-hundred calories to lose just one pound of fat.

"But it's important to note that exercise is the single best predictor of who keeps weight off and who doesn't," says Dr. Foster.

And by knowing the facts -- hopefully you'll be able to keep the weight off too.

If you cut 500 calories out a day you'll lose a pound a week.

To lose weight men typically need to eat between 16-hundred and 18-hundred calories a day.

Women need between 14- and 16-hundred.

Salads- Low Carb

Ginger Salad Dressing Serves:6
CarbsPerServing:1.83g Effort:Easy
Ingredients:
¼ cup chopped onion ¼ cup peanut oil
2 tablespoons rice wine vinegar 2 tablespoons water
1 tablespoon ginger root – chopped 1 tablespoon chopped celery1 tablespoon soy sauce
1 ½ teaspoons tomato paste 1 ½ teaspoons splenda
1 teaspoon lemon juice 1 Dash salt and pepper
How to Prepare:
Combine all ingredients in blender container or wok bowl of food
processor fitted with steel knife; process until almost smooth. May
be kept refrigerated up to one week.
Greek Salad Serves:10
CarbsPerServing:no counts provided Effort:Easy
Ingredients:
1 head lettuce torn into bite sized pieces 1 jar marinated artichoke hearts
½ small tomato choppe (optional) A few black olives (optional)4 oz feta cheese depending
on how much you – (4 to 8 like it
6 oz chopped ham 1 bottle Ken’s Steakhouse Greek Dressing
How to Prepare:
Mix all of the ingredients including the dressing and let sit for 10 minutes before
serving. This salad is AWESOME!!! I have made it for years for parties and at
home and it has become a staple in our family.
Grilled Chicken Salad CarbsPerServing:31g total
Effort:Easy
Ingredients:
¼ cup soy sauce ¼ cup olive oil
2 pounds skinless boneless chicken breast – cut in bite size chunks
garlic powder – to taste 2 cups lettuce1 large tomato
1 medium cucumber ½ red onion
black pepper – to taste balsamic vinegar – to taste
How to Prepare:
Heat oil in non-stick fry pan Saute chicken with garlic powder until just starting to
turn a golden brown. Add soy sauce. Simmer on low heat for about 5 to 10
minutes. The oil will float a little to the top. That’s okay.
Make salad with the remaining items. Sprinkle with black pepper. NO
SALT! That’s what the soy sauce is for.
When salad is ready, pour the hot mixture of chicken,oil and soy onto the salad.
Add balsamic vinegar to taste and toss. The lettuce will wilt a little. You will love
it!
‘Honey’ Mustard! Serves:One CarbsPerServing:About 3
Prep Time:Less than one minute! Effort:Easy
Ingredients:
1 Tbs. Dijion Mustard
1 Tbs. Spicey Brown Mustard2 Tbs. Heavy Whipping Cream
1 Packet Splenda
How to Prepare:
Mix all ingredients and serve! Origionally, I thought this up as a
dip for chicken, but it also makes the BEST salad dressing. If
you’ve been missing honey mustard dressing (It’s my personal
favorite!) suffer no more!
Hot Chinese Chicken Salad CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
For two large salads: 2 chicken breast – cooked with desired seasoning
2 large bowls of lettuce Tomatoes (optional)
Crumbled bacon (optional) Hot peppers (optional)
Slivered almonds (optional)Desired shredded cheese(I like cheddar)
Dressing (the best part):
½ cup oil 1/3 cup apple cider vinegar
1 TB soy sauce (low sodium)
2 packets Equal – Splenda 1 Dash ginger
1 Dash pepper 1 Dash garlic salt
How to Prepare:
Bring ingredients of dressing to a boil in a pan and stir with wisk. Once all
ingredients are well-blended, pour over salads.
Hot German Turnip Salad CarbsPerServing:4g total
Effort:Easy
Ingredients:
1 cup mayonnaise 3 Tablespoons white wine
2 teaspoons vinegar ½ cup bacon grease
½ teaspoon fresh dill2 packages artificial sweetener – sweet n low
¾ teaspoon salt 1/8 teaspoon pepper
bacon strips – crushed 2 teaspoons onion
How to Prepare:
Whisk all ingredients together. Makes about 2 cups. Use about ¼ to ½ cup per large turnip,
boiled until soft. Add crushed bacon and 2 tablespoons onion sauted in bacon grease.
Italian Cauliflower Salad Serves:6
CarbsPerServing:23g total Effort:Easy
Ingredients:
3 cups cauliflower 2 tablespoons diced green
bell pepper 2 tablespoons diced onion
¼ cup water 3 tablespoons italian salad
dressing1/4 teaspoon salt 1/8 teaspoon oregano – dry
1/8 teaspoon basil – dry 1/8 teaspoon garlic powder
How to Prepare:
Combine all ingredients in pan. Cover and cook over
medium heat, stirring once in a while till ‘flower is
tender crisp, about 10 mins Chill thoroughly.
Italian Mushroom Salad CarbsPerServing:11g total
Effort:Easy
Ingredients:
3 tablespoons italian salad dressing 1 tablespoon Parmesan
cheese 2 cups sliced mushrooms thinly sliced
How to Prepare:
Mix dressing and cheese.Stir in the mushrooms. Chill several hours.
NOTES : Counts for italian dressing not included in totals.
Kentucky Derby Salad CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Boston or Iceberg lettuce apple cider vinegar
4 strips bacononions brown sugar twin
sesame oil
How to Prepare:
Fry bacon very crisp, shred lettuce, dice or slice the onions warm 3-4
tablespoons sesame oil,crunch up bacon, put on lettuce and onions, twin brown sugar to taste,
vinegar to taste.
Lemon Dressing CarbsPerServing:13g total
Effort:Easy
Ingredients:
2 teaspoons salt 4 teaspoons Splenda
1 dash pepper 1 dash Paprika1 1/3 cups salad oil
8 tablespoons vinegar 8 teaspoons lemon juice
1 teaspoon grated lemon rind – zest
How to Prepare:
Combine all ingredients in a jar with a tight fitting lid
and shake until well blended. Refrigerate.
Lime and Cilantro Viniagrette CarbsPerServing:7g total
Effort:Easy
Ingredients:
2 tablespoons red wine vinegar 2 tablespoons lime juice
¼ teaspoon black pepper ¼ cup cilantro leaves, whole
1 clove garlic1 tablespoon egg substitute, liquid – (or 1 egg yolk)
2 teaspoons prepared mustard ½ cup oil
1 pinch salt
How to Prepare:
Put everything but half the cilantro and all of the oil in a
blender. Process until smooth. With the blender running, slowly pour
in the oil until it’s well blended. Chop the remaining cilantro very
fine and stir into the dressing. The cilantro taste is very strong.
Start with just 2T if you like. The vinaigrette is an excellent
marinade for ribs or fish. If you like a stronger lime flavor(for
marinades) add 1T lime zest to the blender as well.
Low Carb Version Waldorf Salad CarbsPerServing:90g total
Effort:Easy
Ingredients:
2 cups jicama – peeled and cubed 2 tablespoons lemon juice
½ cup strawberries – cut into ¼s ½ cup celery – sliced
½ cup mayonnaise – more or less to taste2 packets splenda
3 tablespoons slivered almonds
2 tablespoons blue cheese crumbled(optional)
4 cups romaine lettuce – shredded
How to Prepare:
Toss Jicama cubes with lemon juice and let sit 5 minutes. Mix in remaining
ingredients. Refrigerate 30 minutes or more before serving. Divide lettuce
among 4 plates and spoon ¼ of the salad over the top of each.

Insulin Secretion Predicts Weight-Loss Impact of Diets - CME Teaching Brief® - MedPage Today

OSTON, May 16 -- A simple test of insulin secretion may predict which obese patients would be better off with a low-glycemic load diet than a low-fat one, researchers here found.

Young, obese patients with high insulin levels on a glucose tolerance test had significantly more weight loss and body fat reduction with a low-glycemic load diet than a low-fat diet, said David S. Ludwig, M.D., Ph.D., of Children's Hospital, Boston, and colleagues.

In a randomized trial, participants with lower insulin secretion had similar results with both diets, they reported in the May 16 issue of the Journal of the American Medical Association.

The results may help explain inconsistent findings in other diet studies, the investigators suggested. Differences in individuals' insulin responsiveness to glucose may account for variations in efficacy, they explained.

Therefore, they speculated that a low-glycemic load diet in which saturated fat was kept low, such as by substituting vegetable for animal fat sources, would yield a benefit for all three cardiovascular risk factors rather than just two as was seen in the study.

The study was limited by self-reporting of dietary intake and use of tabulated glycemic index values.

However, "Because this study used dietary counseling rather than meals prepared in a metabolic kitchen, these findings should have direct relevance to the management of obesity in routine clinical practice," the researchers wrote.

Carb Gram Counter

Carb Gram Counter
Food item Total Carbs (gFiber (g)Net Carbs (g Fat (g)Protein (g)Calories
CHEESES
1.00 piece American Cheese, 2/3 oz. slice 0.3 0 0.3 6.6 4.7 79
2.00 tbs Blue Cheese, crumbled 0.4 0 0.4 4.8 3.6 60
2.00 tbs Cheddar Cheese-Shredded 0.2 0 0.2 4.7 3.5 57
2.00 tbs Cream Cheese 0.8 0 0.8 10.1 2.2 101
0.50 cup Creamed Cottage Cheese-
Small Curd
2.8 0 2.8 4.7 13.1 109
2.00 tbs Feta Cheese, crumbled 0.8 0 0.8 4.0 2.7 49
2.00 tbs Fontina Cheese-Shredded 0.2 0 0.2 4.2 3.5 53
2.00 tbs Goat Cheese-Soft Type 0.3 0 0.3 6.5 5.7 82
1.00 oz-wt Mascarpone Cheese 0.6 0 0.6 13.2 2.0 126
2.00 tbs Monterey Jack Cheese-
Shredded
0.1 0 0.1 4.3 3.5 53
2.00 tbs Mozzarella Cheese-Whole Milk-
Shredded
0.3 0 0.3 3.1 2.7 40
2.00 tbs Muenster Cheese-Shredded 0.2 0 0.2 4.2 3.3 52
2.00 tbs Parmesan Cheese-Shredded 0.3 0 0.3 2.7 3.8 42
1.00 oz-wt Provolone Cheese-Diced 0.6 0 0.6 7.5 7.3 100
0.25 cup Ricotta Cheese-Whole Milk 1.9 0 1.9 8.0 6.9 107
2.00 tbs Swiss Cheese-Shredded 0.5 0 0.5 3.7 3.8 51
MILK, CREAM & BUTTER
1.00 tsp Butter 0.0 0 0.0 3.8 0.0 34
1.00 cup Buttermilk, 1% lowfat 13.0 0 13.0 2.5 9.0 110
2.00 tbs Half and Half Cream 1.0 0 1.0 3.0 1.0 40
2.00 tbs Heavy Whipping Cream 0.8 0 0.8 11.0 0.6 103
1.00 cup Milk, 2% 11.7 0 11.7 4.7 8.1 121
1.00 cup Milk, Whole 11.4 0 11.4 8.1 8.0 150
2.00 tbs Sour Cream 1.2 0 1.2 6.0 0.9 62
1.00 tsp Whipped Butter 0.0 0 0.0 2.6 0.0 23
1.00 cup Yogurt, lowfat, plain 17.2 0 17.2 3.8 12.9 155
1.00 cup Yogurt, whole milk, plain 11.4 0 11.4 8.0 8.5 150
BEEF & VEAL
6.00 oz-wt Beef Brisket 0.0 0 0.0 43.2 41.8 569
6.00 oz-wt Beef Chuck 0.0 0 0.0 31.6 50.1 498
6.00 oz-wt Beef Eye Round 0.0 0 0.0 24.0 45.2 410
1.00 oz-wt Beef Jerky 3.1 0.5 2.6 7.3 9.4 116
6.00 oz-wt Beef Short Ribs 0.0 0 0.0 71.4 36.7 801
6.00 oz-wt Beef Tenderloin 0.0 0 0.0 41.8 40.7 551
6.00 oz-wt Beef, Ground, Chuck 0.0 0 0.0 44.0 38.9 562
6.00 oz-wt Beef, Ground, Round 0.0 0 0.0 28.1 46.7 454
6.00 oz-wt Calf Liver 10.4 0 10.4 9.9 40.5 304
6.00 oz-wt Chuck Eye Steak 0.0 0 0.0 41.1 46.2 568
6.00 oz-wt Corned Beef Brisket 0.3 0 0.3 33.8 33.3 449
6.00 oz-wt Cubed steak 0.0 0 0.0 8.3 53.9 306
2.00 oz-wt Frankfurter, Beef 1.1 0 1.1 16.6 7.2 185
6.00 oz-wt Ground Veal 0.0 0 0.0 12.9 41.5 293
6.00 oz-wt Meas Raw Boneless: Beef
Steak-Shell-All-Lean-1/4"Trim-
Brld
0.0 0 0.0 11.8 36.0 261
6.00 oz-wt Prime Rib 0.0 0 0.0 56.4 36.9 667
6.00 oz-wt Rib Eye Roast 0.0 0 0.0 37.8 42.4 522
Portion
6.00 oz-wt Rib Eye Steak 0.0 0 0.0 19.9 47.7 383
6.00 oz-wt Roast Beef, Deli 2.3 0 2.3 5.2 34.3 193
6.00 oz-wt Shell Steak 0.0 0 0.0 21.3 64.9 469
6.00 oz-wt Sirloin Steak 0.0 0 0.0 13.6 51.7 344
6.00 oz-wt Skirt Steak 0.0 0 0.0 54.7 61.6 758
6.00 oz-wt Top Loin 0.0 0 0.0 12.1 51.0 327
6.00 oz-wt Top Sirloin 0.0 0 0.0 30.4 44.2 463
6.00 oz-wt Veal Arm Shoulder 0.0 0 0.0 13.1 40.4 291
6.00 oz-wt Veal Breast 0.0 0 0.0 33.5 39.6 472
6.00 oz-wt Veal Cutlet 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Loin 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Rib Chop 0.0 0 0.0 22.2 38.0 362
6.00 oz-wt Veal Round Steak 0.0 0 0.0 7.0 47.6 265
6.00 oz-wt Veal Scallops 0.0 0 0.0 6.3 52.2 279
6.00 oz-wt Veal Shank 0.0 0 0.0 7.9 43.4 256
6.00 oz-wt Veal Stew Meat 0.0 0 0.0 13.4 40.2 292
LAMB
6.00 oz-wt Ground Lamb 0.0 0 0.0 30.3 38.2 436
6.00 oz-wt Lamb Rib Chops 0.0 0 0.0 50.3 37.6 614
6.00 oz-wt Lamb Shoulder 0.0 0 0.0 12.6 46.2 312
6.00 oz-wt Lamb Stew Meat 0.0 0 0.0 15.0 57.3 379
6.00 oz-wt Leg of Lamb, bone in 0.0 0 0.0 8.2 30.0 203
6.00 oz-wt Rack of Lamb, bone in 0.0 0 0.0 9.9 19.5 173
POULTRY
6.00 oz-wt Chicken Breast Cutlet 0.0 0 0.0 12.7 48.7 322
6.00 oz-wt Chicken Breast, boneless 0.0 0 0.0 12.7 48.7 322
1.00 each Chicken leg 0.0 0 0.0 15.4 29.7 265
1.00 each Chicken Thigh 0.0 0 0.0 9.6 15.5 153
6.00 oz-wt Chicken Thigh, boneless 0.0 0 0.0 34.6 39.2 479
6.00 oz-wt Chicken Thigh, skinless,
boneless
0.0 0 0.0 8.9 44.6 270
1.00 each Chicken Wing 0.0 0 0.0 6.6 9.1 99
6.00 oz-wt Chicken, ground 0.0 0 0.0 22.5 40.2 374
6.00 oz-wt Chicken, light and dark,
roasted, chopped
0.0 0 0.0 12.6 49.2 323
6.00 oz-wt Chicken, whole 0.1 0 0.1 14.7 29.8 260
2.00 oz-wt Chicken/turkey sausage 0.3 0 0.3 6.4 9.6 97
6.00 oz-wt Cornish Game Hen 0.0 0 0.0 26.1 31.9 372
6.00 oz-wt Duck breast, skinless 0.0 0 0.0 9.6 45.0 279
6.00 oz-wt Duck, whole 0.0 0 0.0 89.2 26.1 916
6.00 oz-wt Goose, whole 0.0 0 0.0 23.6 27.1 329
6.00 oz-wt Turkey breast cutlet 0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey Breast, skinless,
boneless
0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey, ground 0.0 0 0.0 21.2 44.1 378
6.00 oz-wt Turkey, whole 0.1 0 0.1 12.2 36.1 264
PORK
3.00 piece Bacon 0.1 0 0.1 9.4 5.8 109
3.00 piece Canadian Bacon 0.9 0 0.9 5.9 16.9 129
6.00 oz-wt Ground Pork 0.0 0 0.0 33.4 41.4 478
6.00 oz-wt Ham, boneless 0.0 0 0.0 15.3 38.5 303
2.00 oz-wt Kielbasa 0.8 0 0.8 17.2 7.6 191
1.00 oz-wt Pancetta 0.2 0 0.2 14.0 8.6 163
6.00 oz-wt Pork Chop, center cut 0.0 0 0.0 9.7 34.9 237
2.00 oz-wt Pork frankfurter 1.4 0 1.4 16.5 6.4 181
6.00 oz-wt Pork Loin Chops 0.0 0 0.0 32.4 27.9 412
6.00 oz-wt Pork Loin Roas 0.0 0 0.0 19.7 36.4 333
6.00 oz-wt Pork loin, boneless 0.0 0 0.0 24.9 46.1 422
2.00 each Pork Sausage 2.0 0 2.0 34.4 26.8 433
6.00 oz-wt Pork Spareribs 0.0 0 0.0 51.5 49.4 675
6.00 oz-wt Pork Tenderloin 0.0 0 0.0 8.2 47.9 279
6.00 oz-wt Prosciutto 0.9 0 0.9 13.0 37.4 281
LUNCH MEATS
3.00 oz-wt Beef Bologna 0.7 0 0.7 24.2 10.4 265
3.00 oz-wt Beef Salami 2.4 0 2.4 17.6 12.8 223
3.00 oz-wt BeefPastrami 2.6 0 2.6 24.8 14.7 297
3.00 oz-wt Deli ham 1.5 0 1.5 2.3 13.7 91
3.00 oz-wt Pork Bologna 0.6 0 0.6 16.9 13.0 210
3.00 oz-wt Pork Salami 1.4 0 1.4 28.7 19.2 346
3.00 oz-wt Turkey Bologna 0.8 0 0.8 12.9 11.7 169
3.00 oz-wt Turkey Breast 0.0 0 0.0 6.0 21.3 162
3.00 oz-wt Turkey Roll 0.5 0 0.5 6.1 15.9 125
SEAFOOD
1.00 oz-wt Anchovies in Oil-Cnd-Drained 0.0 0 0.0 2.8 8.2 60
6.00 oz-wt Bluefish 0.0 0 0.0 9.3 43.7 270
6.00 oz-wt Catfish 0.0 0 0.0 17.2 35.3 306
6.00 oz-wt Clams, canned 8.7 0 8.7 3.3 43.5 252
6.00 oz-wt Cod 0.0 0 0.0 1.5 38.8 179
3.00 oz-wt Cod, salted 0.0 0 0.0 2.0 53.4 247
6.00 oz-wt Conch 26.4 0 26.4 1.4 81.1 468
6.00 oz-wt Crab meat 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Crab, canned 0.0 0 0.0 2.1 34.9 168
6.00 oz-wt Crab, steamed 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Halibut 0.0 0 0.0 5.2 47.2 249
6.00 oz-wt Lobster meat 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Lobster, whole 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Mackerel 0.0 0 0.0 30.3 40.6 446
6.00 oz-wt Mahi mahi 0.0 0 0.0 1.6 42.0 193
6.00 oz-wt Mussels 8.4 0 8.4 5.1 27.0 195
6.00 oz-wt Oysters 12.5 0 12.5 3.5 11.8 134
6.00 oz-wt Salmon steak 0.0 0 0.0 24.6 45.1 415
6.00 oz-wt Salmon, smoked 0.0 0 0.0 7.3 31.1 199
6.00 oz-wt Scallops 3.9 0 3.9 5.4 27.7 182
6.00 oz-wt Scrod 0.0 0 0.0 1.5 38.8 179
6.00 oz-wt Shrimp 0.0 0 0.0 1.8 35.6 168
6.00 oz-wt Smoked fish 0.0 0 0.0 34.3 30.0 437
6.00 oz-wt Snapper 0.0 0 0.0 3.0 46.5 227
6.00 oz-wt Squid 7.0 0 7.0 3.1 35.3 209
6.00 oz-wt Trout 0.0 0 0.0 12.2 41.3 287
6.00 oz-wt Tuna filet 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna steak 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna, canned, oil packed 0.0 0 0.0 14.0 49.6 337
6.00 oz-wt Tuna, canned, water packed 0.0 0 0.0 1.4 43.4 197
EGGS
1.00 each Egg White 0.3 0 0.3 0.0 3.5 17
1.00 each Egg Yolk 0.3 0 0.3 5.1 2.8 59
1.00 each Egg, whole 0.6 0 0.6 5.3 6.3 78
FATS, OILS & DRESSINGS
1.00 tsp Corn Oil 0.0 0 0.0 4.5 0.0 40
1.00 tsp Mayonnaise 0.1 0 0.1 3.7 0.1 33
1.00 tsp Olive Oil 0.0 0 0.0 4.5 0.0 40
2.00 tbs Salad Dressing, blue cheese 2.3 0 2.3 16.0 1.5 154
2.00 tbs Salad Dressing, caesar 0.6 0.1 0.5 10.5 2.8 107
2.00 tbs Salad Dressing, Italian 3.0 0 3.0 14.2 0.2 137
2.00 tbs Salad Dressing, ranch 1.4 0 1.4 11.3 0.9 109
2.00 tbs Salad Dressing, thousand
island
4.8 0 4.8 11.2 0.3 118
1.00 tsp Sesame Oil 0.0 0 0.0 4.5 0.0 40
TOFU
8.00 fl oz Soy Milk 4.4 3.2 1.2 4.7 6.7 81
4.00 oz-wt Tofu, firm 4.9 2.6 2.2 9.9 17.9 164
4.00 oz-wt Tofu, silken 3.3 0.1 3.2 3.1 5.4 62
BEANS
0.50 cup Baby Lima Beans 21.2 7.0 14.2 0.3 7.3 115
0.50 cup Black Beans 20.4 7.5 12.9 0.5 7.6 114
0.50 cup Blackeyed Peas 17.9 5.6 12.3 0.5 6.6 100
0.50 cup CA Red Kidney Beans 19.8 8.2 11.6 0.1 8.1 110
0.50 cup Chickpea/Garbanzo Beans 22.5 6.2 16.2 2.1 7.3 134
0.50 cup Great Northern Beans 18.7 6.2 12.5 0.4 7.4 104
2.00 tbs Hummos/Hummus 6.2 1.6 4.6 2.6 1.5 53
0.50 cup Lentils 19.9 7.8 12.1 0.4 8.9 115
0.50 cup Navy Beans 23.9 5.8 18.1 0.5 7.9 129
0.50 cup Pink Beans 23.6 4.5 19.1 0.4 7.7 126
0.50 cup Pinto Beans 18.0 7.0 11.0 1.0 7.0 110
0.50 cup Soybeans 9.9 3.8 6.2 5.8 11.1 127
NUTS & SEEDS
2.00 tbs Almond Butter 6.8 1.2 5.6 18.9 4.8 203
2.00 tbs Almonds, slivered 3.3 1.6 1.7 8.6 3.5 102
2.00 tbs Almonds, whole 3.6 2.2 1.4 8.9 3.7 106
6.00 each Chestnuts, roasted 26.7 2.6 24.2 1.1 1.6 124
2.00 tbs Hazelnuts, Chopped 2.4 1.4 1.0 8.7 2.1 90
2.00 tbs Hazelnuts, Whole 2.8 1.6 1.2 10.3 2.5 106
2.00 tbs Macadamia Nuts 2.3 1.4 0.9 12.7 1.3 120
2.00 tbs Peanut Butter, natural 6.9 2.1 4.8 15.9 7.7 187
2.00 tbs Peanut Butter, regular 6.2 1.9 4.3 16.3 8.1 190
2.00 tbs Peanuts 3.4 1.7 1.8 8.9 4.7 105
2.00 tbs Pecans, chopped 2.1 1.4 0.6 10.7 1.4 103
2.00 tbs Pine Nuts 2.4 0.8 1.7 8.6 4.1 96
2.00 tbs Pistachio Nuts 4.7 1.6 3.1 6.9 3.3 88
2.00 tbs Pumpkin Seeds 3.1 0.7 2.4 7.9 4.2 93
2.00 tbs Sunflower Seeds 3.4 1.9 1.5 8.9 4.1 103
2.00 tbs Walnuts, chopped 2.1 1.0 1.1 9.8 2.3 98
2.00 tbs Walnuts, halves 1.7 0.8 0.9 8.2 1.9 82
BAKING PRODUCTS
2.00 tbs All Purpose White Flour 11.9 0.4 11.5 0.2 1.6 57
1.00 tsp Atkins Thicken/Thin 1.5 1.5 0.0 0.0 0.1 6
1.00 oz-wt Baking Chocolate,unsweetened 8.0 4.4 3.7 15.7 2.9 148
0.50 tsp Baking Powder 0.6 0.0 0.6 0.0 0.0 1
0.50 tsp Baking Soda 0.0 0.0 0.0 0.0 0.0 0
2.00 tbs Chocolate Chips, semisweet 13.3 1.2 12.0 6.3 0.9 101
0.50 tsp Cinnamon 0.9 0.6 0.3 0.0 0.0 3
0.50 tsp Cocoa Powder, unsweetened 0.5 0.3 0.2 0.1 0.2 3
2.00 tbs Coconut Milk-Canned 0.8 0.3 0.5 6.0 0.6 56
2.00 tbs Coconut, dried, unsweetened 2.4 1.6 0.8 6.3 0.7 64
2.00 tbs Cornmeal 13.4 1.3 12.1 0.3 1.5 63
1.00 each Gelatin, unsweetened 0.0 0.0 0.0 0.0 6.0 23
1.00 tsp Ghee 0.0 0.0 0.0 4.2 0.0 37
1.00 tsp Margarine 0.0 0.0 0.0 3.8 0.0 34
1.00 tbs Molasses 12.5 0.0 12.5 0.0 0.0 48
1.00 tsp Sugar, brown 4.5 0.0 4.5 0.0 0.0 17
1.00 tsp Sugar, white 4.2 0.0 4.2 0.0 0.0 16
GRAINS
0.50 cup Bulgur Wheat-Cooked 16.9 4.1 12.8 0.2 2.8 76
2.00 tbs Cornmeal 11.7 1.1 10.6 0.5 1.2 55
0.50 cup Couscous-Cooked 18.2 1.1 17.1 0.1 3.0 88
0.50 cup Hominy-Cooked 11.8 2.1 9.7 0.7 1.2 59
0.50 cup Kasha-Cooked 74.3 9.4 64.8 2.7 11.6 343
0.50 cup Millet-Cooked 28.4 1.6 26.8 1.2 4.2 143
2.00 tbs Oat Bran-Dry 7.8 1.8 6.0 0.8 2.0 29
0.50 cup Pearled Barley-Cooked 22.2 3.0 19.2 0.3 1.8 97
0.25 cup Quinoa Grain-Dry 29.3 2.5 26.8 2.5 5.6 159
0.50 cup Rice, brown, cooked 22.4 1.8 20.6 0.9 2.5 108
0.50 cup Rice, white, cooked 22.3 0.3 21.9 0.2 2.1 103
0.50 cup Rice, wild, cooked 17.5 1.5 16.0 0.3 3.3 83
2.00 tbs Wheat Germ-Toasted 7.0 1.8 5.2 1.5 4.1 54
CEREALS
1.00 cup Corn Flakes 24.2 0.8 23.4 0.2 1.8 102
0.50 cup Cream of Rice Cereal-Cooked 13.9 0.1 13.8 0.1 1.1 63
0.50 cup Cream of Wheat -Cooked 15.8 1.4 14.3 0.2 2.2 77
0.50 cup Oatmeal-Cooked 12.6 2.0 10.6 1.2 3.0 73
1.00 cup Puffed Wheat Cereal 11.1 0.6 10.5 0.2 2.1 51
1.00 cup Raisin Bran 47.1 8.2 38.9 1.5 5.6 186
1.00 cup Rice Krispies 22.8 0.3 22.5 0.3 1.7 100
PASTA
0.50 cup Noodles, egg, cooked 19.9 0.9 19.0 1.2 3.8 106
0.50 cup Pasta, spinach, cooked 18.3 2.5 15.9 0.4 3.2 91
0.50 cup Pasta, whole wheat, cooked 18.6 2.0 16.6 0.4 3.7 87
0.50 cup Pasta/Noodles, dry, cooked 19.8 1.2 18.6 0.5 3.3 99
4.00 oz-wt Pasta/Noodles, fresh, cooked 28.3 2.0 26.3 1.2 5.8 149
BREADS, ROLLS &
CRACKERS
1.00 each Bagel, 2 1/2 oz 38.0 1.7 36.3 1.1 7.5 195
1.00 each Biscuit, 2 oz 27.6 1.0 26.6 6.9 4.2 191
1.00 each Blueberry Muffin, 2 oz 27.4 1.5 25.9 3.7 3.1 158
1.00 each Bran Muffin, 2 oz 23.8 4.0 19.8 7.3 4.0 164
1.00 each Breadsticks, sesame, small 2.2 0.1 2.1 0.5 0.4 15
1.00 each Corn Muffin, 2 oz 29.0 1.9 27.1 4.8 3.4 174
1.00 piece Cornbread 2.5 x 2.5 x 1.5 pce 22.7 1.9 20.7 4.9 4.0 152
5.00 each Crackers, butter-type 51.4 1.5 49.8 18.3 5.8 393
5.00 each Crackers, rye wafers 44.2 12.6 31.6 0.5 5.3 184
5.00 each Crackers, saltines 10.7 0.5 10.3 1.8 1.4 65
5.00 each Crackers, water 10.0 0.6 9.4 0.0 1.3 44
1.00 each Croissant 27.0 0.0 27.0 17.0 4.0 270
1.00 each English Muffin 26.0 1.5 24.5 1.0 4.4 133
1.00 each Hard White Roll 30.0 1.3 28.7 2.5 5.6 167
1.00 piece Italian Bread 15.0 0.8 14.2 1.1 2.6 81
1.00 each Pita Pocket Bread, 6
1/2"diameter
33.4 1.3 32.1 0.7 5.5 165
1.00 each Popover 10.4 0.3 10.1 1.5 2.6 67
1.00 piece Pumpernickel Bread 12.4 1.7 10.7 0.8 2.3 65
1.00 piece Raisin Bread 13.6 1.1 12.5 1.1 2.1 71
1.00 piece Rye Bread 15.5 1.9 13.6 1.1 2.7 83
1.00 each Soft Hoagie Roll 32.0 2.0 30.0 4.5 7.0 200
1.00 piece Sourdough Bread 13.0 0.8 12.2 0.8 2.2 69
1.00 each Tortilla, corn 12.1 1.4 10.8 0.7 1.5 58
1.00 each Tortillas, flour, 8" 25.3 0.0 25.3 3.1 4.4 146
1.00 piece Wheat Bread 11.8 1.1 10.7 1.0 2.3 65
1.00 piece White Bread 14.9 0.7 14.2 1.1 2.5 80
1.00 piece Whole grain bread 11.8 1.1 10.7 1.0 2.3 65
PANCAKES, WAFFLES &
FRENCH TOAST
1.00 piece French Toast-Frozen 18.9 0.7 18.3 3.6 4.4 126
1.00 each Pancakes-Frozen-Ready To
Eat-6 inch
31.8 1.3 30.5 2.4 3.8 167
1.00 each Pancakes-Homemade 6" 21.8 1.1 20.7 7.5 4.9 175
1.00 each Waffles-Frozen-4" square 13.5 0.8 12.7 2.7 2.1 88
1.00 each Waffles-Homemade-7" diam 24.7 1.1 23.6 10.6 5.9 218
GRAVIES & SAUCES
2.00 tbs Barbecue Sauce 4.0 0.4 3.6 0.6 0.6 23
0.25 cup Gravy, au jus 1.5 0.0 1.5 0.1 0.7 10
0.25 cup Gravy, canned (chicken, beef,
turkey, etc)
3.2 0.2 3.0 3.4 1.1 47
2.00 tbs Hollandaise Sauce 0.3 0.0 0.3 9.1 1.0 85
0.25 cup Spaghetti/Marinara Sauce 5.1 1.0 4.1 1.3 0.9 36
0.25 cup Sweet & Sour Sauce 15.1 0.1 15.1 0.0 0.2 59
2.00 tbs Tartar Sauce 1.2 0.1 1.1 16.4 0.4 149
2.00 tbs Teriyaki Sauce 5.7 0.0 5.7 0.0 2.1 30
0.25 cup Tomato Sauce 4.4 0.9 3.5 0.1 0.8 18
ALCOHOL
12.00 fl oz Beer 13.2 0.7 12.5 0.0 1.1 146
1.00 fl oz Bourbon-80 Proof 0.0 0.0 0.0 0.0 0.0 64
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Gin-80 Proof 0.0 0.0 0.0 0.0 0.0 65
4.00 fl oz Medium White Wine 0.9 0.0 0.9 0.0 0.1 80
4.00 fl oz Red Wine 2.0 0.0 2.0 0.0 0.2 85
1.00 oz-wt Rum-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Tequila-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Triple Sec Liqueur-1 Shot 12.5 0.0 12.5 0.1 0.0 100
1.00 oz-wt Vodka-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Whiskey-80 Proof 0.0 0.0 0.0 0.0 0.0 65
MISC.
1.00 each Atkins-Low Carb Tortilla 12.0 9.0 3.0 2.0 5.0 60
2.00 tbs Chicken Liver Pate-Canned 1.7 0.0 1.7 3.4 3.5 52
DESSERTS & PASTRIES
1.00 piece Cake, angelfood, 1/12 cake 29.4 0.1 29.2 0.2 3.1 129
1.00 piece Cake, chocolate layer, 3 oz
slice
38.0 2.0 36.0 16.0 2.0 300
1.00 piece Cake, coffeecake, 2 oz slice 29.6 0.7 28.9 5.4 3.1 178
1.00 piece Cake, pound cake, 1 oz slice 13.8 0.1 13.7 5.6 1.6 110
1.00 oz-wt Chocolate, dark 17.9 1.7 16.2 8.5 1.2 136
1.00 oz-wt Chocolate, milk 16.8 1.0 15.8 8.7 2.0 145
1.00 each Cookie, chocolate chip, 1/2 oz 10.3 0.2 10.0 4.1 0.9 79
1.00 each Cookie, oatmeal, 1/2 oz 12.4 0.5 11.9 3.3 1.1 81
1.00 each Cookie, peanut butter, 2/3 oz 11.8 0.4 11.4 4.8 1.8 95
1.00 each Cookie, sugar, 1/2 oz 10.2 0.1 10.1 3.2 0.8 72
1.00 each Doughnut, glazed 26.6 0.7 25.9 13.7 3.8 242
1.00 each Doughnut, plain 19.0 1.0 18.0 11.0 3.0 180
0.50 cup Ice cream, chocolate 18.6 0.8 17.8 7.3 2.5 143
0.50 cup Ice cream, fruit 18.2 0.2 18.0 5.5 2.1 127
0.50 cup Ice cream, vanilla 15.6 0.0 15.6 7.3 2.3 133
1.00 piece Pie, apple, 1/8 of 9" pie 57.5 2.2 55.3 19.4 3.7 411
1.00 piece Pie, cherry, 1/8 of 9" pie 69.3 2.7 66.6 22.0 5.0 486
1.00 piece Pie, lemon meringue, 1/6 of 8"
pie
53.3 1.4 52.0 9.8 1.7 303
1.00 piece Pie, pecan, 1/8 of 9" pie 63.7 6.1 57.6 27.1 6.0 503
1.00 piece Pie, pumpkin, 1/8 of 9" pie 40.9 4.2 36.7 14.4 7.0 316
SNACKS
10.00 piece Potato Chips 10.6 0.9 9.7 6.9 1.4 107
10.00 piece Pretzels 47.5 1.9 45.6 2.1 5.5 229
0.50 oz-wt Soy Nuts 4.5 2.5 2.0 2.0 6.0 60
10.00 piece Tortilla Chips 11.3 1.2 10.2 4.7 1.3 90
SOUPS
1.00 cup Broth, beef 1.0 0.0 1.0 1.4 4.8 38
1.00 cup Broth, chicken 1.5 0.0 1.5 1.5 3.1 31
1.00 cup Soup, black bean 19.8 4.4 15.4 1.5 5.6 116
1.00 cup Soup, chicken noodle 9.4 0.7 8.6 2.5 4.0 75
1.00 cup Soup, cream of potato 17.2 0.5 16.7 6.4 5.8 149
1.00 cup Soup, cream of tomato 22.3 2.7 19.6 6.0 6.1 161
1.00 cup Soup, minestrone 11.2 1.0 10.3 2.5 4.3 82
1.00 cup Soup, New England clam
chowder
16.6 1.5 15.1 6.6 9.5 164
1.00 cup Soup, onion 8.2 1.0 7.2 1.7 3.8 58
1.00 cup Soup, vegetable 19.0 1.2 17.8 3.7 3.5 122
CONDIMENTS
1.00 tsp Atkins low carb jam 0.3 0.0 0.3 0.0 0.0 3
1.00 tbs Balsamic Vinegar 2.3 0.0 2.3 0.0 0.1 10
1.00 tbs Capers 0.4 0.3 0.1 0.1 0.2 2
1.00 tsp Chili Powder 1.4 0.9 0.5 0.4 0.3 8
1.00 tbs Cider Vinegar 0.9 0.0 0.9 0.0 0.0 2
2.00 tbs Cranberry Sauce 13.5 0.3 13.1 0.1 0.1 52
1.00 tsp Cumin 0.8 0.7 0.1 0.5 0.4 9
1.00 tsp Dijon Mustard 0.6 0.1 0.5 0.5 0.3 6
1.00 each Dill Pickle 2.7 0.8 1.9 0.1 0.4 12
1.00 tsp Fish Sauce 0.2 0.0 0.2 0.0 0.3 2
1.00 each Garlic 1.0 0.1 0.9 0.0 0.2 4
1.00 tbs Ginger, Root Slices 0.9 0.1 0.8 0.0 0.1 4
1.00 tsp Honey 5.8 0.0 5.8 0.0 0.0 21
1.00 tsp Horseradish-Prepared 0.6 0.2 0.4 0.0 0.1 2
1.00 tsp Jam 4.6 0.1 4.5 0.0 0.0 19
1.00 tsp Jelly 4.5 0.1 4.4 0.0 0.0 18
1.00 tbs Ketchup/Catsup 4.2 0.2 4.0 0.1 0.2 16
1.00 tbs Maple Syrup 13.4 0.0 13.4 0.0 0.0 52
1.00 tbs Miso Paste 3.0 0.4 2.6 0.8 1.9 27
5.00 each Olives, black 1.4 0.7 0.7 2.3 0.2 25
5.00 each Olives, green 2.5 0.0 2.5 5.0 0.0 50
1.00 tbs Pesto Sauce 1.0 0.4 0.6 7.1 2.8 78
1.00 tbs Pickle Relish 5.4 0.2 5.2 0.1 0.1 20
1.00 tsp Preserves 4.6 0.1 4.5 0.0 0.0 19
1.00 tbs Red Wine Vinegar 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Rice Vinegar, seasoned 3.0 0.0 3.0 0.0 0.0 12
1.00 tbs Salsa, green 0.6 0.1 0.6 0.0 0.2 4
1.00 tbs Salsa, red 0.8 0.1 0.7 0.0 0.1 4
1.00 tbs Sherry vinegar 0.9 0.0 0.9 0.0 0.0 2
1.00 tbs Soy sauce 1.0 0.1 0.9 0.0 1.9 11
1.00 tbs Soy Sauce-Low Sodium 1.4 0.1 1.2 0.0 0.8 8
1.00 tbs Tahini 3.2 0.7 2.5 8.0 2.6 89
1.00 tbs White Wine Vinegar 1.5 0.0 1.5 0.0 0.0 5
1.00 tsp Worcestershire Sauce 0.9 0.0 0.9 0.0 0.0 4
HERBS
1.00 tbs Basil, fresh 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Chives, fresh 0.1 0.1 0.1 0.0 0.1 1
1.00 tbs Cilantro (Chinese Parsley) 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Dill, fresh 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Parsley, fresh 0.2 0.1 0.1 0.0 0.1 1
FRUIT & FRUIT JUICES
1.00 each Apple, medium 21.0 3.7 17.3 0.5 0.3 81
0.25 cup Applesauce 6.9 0.7 6.2 0.0 0.1 26
0.25 cup Apricots, dried 24.9 3.6 21.3 0.2 1.5 96
1.00 each Apricots, fresh 3.9 0.8 3.1 0.1 0.5 17
1.00 each Avocado 14.9 10.1 4.8 30.8 4.0 324
1.00 each Banana, small 23.7 2.4 21.2 0.5 1.0 93
0.25 cup Blackberries 4.6 1.9 2.7 0.1 0.3 19
0.25 cup Blueberries 5.1 1.0 4.1 0.1 0.2 20
0.25 cup Cantaloupe 3.3 0.3 3.0 0.1 0.4 14
0.25 cup Cherries 4.8 0.7 4.2 0.3 0.4 21
0.25 cup Cranberries, raw 3.0 1.0 2.0 0.0 0.1 12
0.25 cup Currants, dried 26.7 2.4 24.2 0.1 1.5 102
0.25 cup Dates, chopped 32.7 3.3 29.4 0.2 0.9 122
0.25 cup Figs, dried 32.5 5.8 26.7 0.6 1.5 127
1.00 each Figs, fresh 9.6 1.7 7.9 0.2 0.4 37
0.50 each Grapefruit Juice-Canned-
Unsweetened-Cup
9.2 1.4 7.9 0.1 0.7 37
0.25 cup Grapes 7.1 0.4 6.7 0.2 0.3 28
0.25 cup Honeydew Melon 3.9 0.3 3.6 0.0 0.2 15
0.50 cup Juice, apple 14.5 0.1 14.4 0.1 0.1 58
0.50 cup Juice, cranberry 18.2 0.1 18.1 0.1 0.0 72
0.50 cup Juice, grape 18.9 0.1 18.8 0.1 0.7 77
0.50 cup Juice, grapefruit 11.1 0.1 10.9 0.1 0.6 47
1.00 tbs Juice, lemon 1.3 0.1 1.3 0.0 0.1 4
1.00 tbs Juice, lime 1.4 0.1 1.3 0.0 0.1 4
0.50 cup Juice, orange 13.4 0.2 13.2 0.1 0.8 56
0.50 cup Juice, tomato 5.1 0.5 4.7 0.1 0.9 21
1.00 each Kiwifruit 11.3 2.6 8.7 0.3 0.8 46
0.25 cup Mango 7.0 0.7 6.3 0.1 0.2 27
1.00 each Nectarine 16.0 2.2 13.8 0.6 1.3 67
1.00 each Orange 16.3 3.4 12.9 0.1 1.4 64
0.25 cup Papaya 3.4 0.6 2.8 0.0 0.2 14
1.00 each Peach, medium 10.9 2.0 8.9 0.1 0.7 42
1.00 each Pear, medium 25.1 4.0 21.1 0.7 0.6 98
0.25 cup Pineapple 4.8 0.5 4.3 0.2 0.2 19
1.00 each Plums 8.6 1.0 7.6 0.4 0.5 36
0.25 cup Prunes 26.7 3.0 23.6 0.2 1.1 102
0.25 cup Raspberries 3.6 2.1 1.5 0.2 0.3 15
0.25 cup Seedless Raisins 32.6 1.7 31.0 0.2 1.3 124
0.25 cup Strawberries 2.7 0.9 1.8 0.1 0.2 11
1.00 each Tangerine 7.8 1.6 6.2 0.1 0.4 31
0.25 cup Watermelon 2.8 0.2 2.6 0.2 0.2 12
VEGETABLES
1.00 each Artichoke 13.4 6.5 6.9 0.2 4.2 60
1.00 each Artichoke hearts, marinated 1.0 0.0 1.0 2.5 0.0 25
6.00 each Asparagus spears 3.8 1.4 2.4 0.3 2.3 22
0.50 cup Beans, green 4.9 2.0 2.9 0.2 1.2 22
1.00 cup Bok Choi 1.5 0.7 0.8 0.1 1.1 9
0.50 cup Broccoflower 3.1 1.6 1.5 0.2 1.5 16
0.50 cup Broccoli 3.9 2.3 1.7 0.3 2.3 22
0.50 cup Broccoli rabe 2.0 0.0 2.0 0.0 1.3 10
6.00 each Brussels sprouts 10.9 3.3 7.6 0.6 3.2 49
0.50 cup Cabbage, green 1.9 0.8 1.1 0.1 0.4 8
0.50 cup Cabbage, red 1.9 0.8 1.1 0.1 0.5 9
0.50 cup Cabbage, sauerkraut 5.1 3.0 2.1 0.2 1.1 22
0.50 cup Cabbage, savoy 2.1 1.1 1.1 0.0 0.7 9
1.00 each Carrots, medium 7.3 2.2 5.1 0.1 0.7 31
6.00 each Cauliflower 4.4 2.9 1.5 0.5 2.0 25
1.00 each Celery stalk 1.5 0.7 0.8 0.1 0.3 6
1.00 tbs Celery, chopped 0.3 0.1 0.1 0.0 0.1 1
1.00 each Chili Pepper 0.0 0.0 0.0 0.0 0.0 20
1.00 tbs Chilies, green, chopped 0.5 0.5 0.0 0.0 0.0 3
4.00 oz-wt Collards 7.3 4.1 3.2 0.4 3.1 37
0.50 cup Corn 16.0 2.0 14.1 0.4 2.3 66
1.00 each Cucumber, English 4.0 1.1 2.8 0.3 0.9 19
0.50 each Cucumber, small 2.5 0.7 1.8 0.2 0.6 12
0.50 cup Daikon 1.8 0.7 1.1 0.0 0.3 8
0.50 cup Eggplant 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Eggplant, Italian 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Endive 1.8 1.4 0.4 0.0 0.4 8
0.50 cup Escarole 0.8 0.8 0.1 0.1 0.3 4
0.50 cup Fenned 3.2 1.3 1.8 0.1 0.5 13
1.00 cup Greens, mixed 1.6 1.2 0.4 0.1 0.9 9
0.50 cup Jicama 5.7 3.2 2.5 0.1 0.5 25
0.50 cup Kale 3.7 1.3 2.4 0.3 1.2 18
1.00 each Leeks 12.6 1.6 11.0 0.3 1.3 54
1.00 cup Lettuce, butterhead 1.3 0.6 0.7 0.1 0.7 7
1.00 cup Lettuce, romaine 1.3 1.0 0.4 0.1 0.9 8
0.50 cup Mushroom, potobello 1.4 0.4 1.0 0.1 1.0 9
2.00 tbs Mushrooms, dried 8.9 2.9 6.0 0.7 5.6 64
0.50 cup Mushrooms, fresh 1.4 0.4 1.0 0.1 1.0 9
4.00 oz-wt Okra 7.5 2.5 5.0 0.3 1.9 34
1.00 each Onions 9.5 2.0 7.5 0.2 1.3 42
0.25 cup Onions, green 1.8 0.7 1.2 0.0 0.5 8
0.50 cup Peas, edible podded 5.6 2.2 3.4 0.2 2.6 34
0.50 cup Peas, green 9.9 3.4 6.5 0.3 3.8 55
0.50 cup Pepper, green 4.8 1.3 3.4 0.1 0.7 20
0.50 cup Pepper, red 4.8 1.5 3.3 0.1 0.7 20
1.00 each Peppers, jalapeno 0.8 0.4 0.4 0.1 0.2 4
0.50 each Peppers, roasted 2.4 0.4 2.0 0.1 0.3 10
1.00 each Potato, sweet 22.4 3.1 19.2 0.1 1.8 95
0.50 cup Potato, white 15.4 1.5 13.9 0.1 1.4 66
0.50 cup Pumpkin 9.9 3.6 6.3 0.3 1.3 42
0.50 cup Radicchio 0.9 0.2 0.7 0.1 0.3 5
6.00 each Radishes 1.0 0.4 0.5 0.1 0.2 5
0.50 cup Rhubarb 2.8 1.1 1.7 0.1 0.5 13
0.25 cup Shallots 6.7 0.3 6.4 0.0 1.0 29
1.00 cup Spinach, raw 1.1 0.8 0.2 0.1 0.9 7
0.50 cup Squash, acorn 14.9 4.5 10.4 0.1 1.1 57
0.50 cup Squash, butternut 10.8 2.9 7.9 0.1 0.9 41
0.50 cup Squash, spaghetti 5.0 1.1 3.9 0.2 0.5 21
0.50 cup Squash, summer 2.5 1.1 1.4 0.1 0.7 11
1.00 each Squash, zucchini 5.7 2.4 3.3 0.3 2.3 27
0.50 cup Swiss chard 0.7 0.3 0.4 0.0 0.3 3
1.00 each Tomatillos 2.0 0.6 1.3 0.3 0.3 11
1.00 each Tomato, plum 4.2 1.0 3.2 0.3 0.8 19
1.00 each Tomato, small 4.2 1.0 3.2 0.3 0.8 19
0.50 cup Tomatoes, canned 5.2 1.2 4.0 0.2 1.1 23
6.00 each Tomatoes, cherry 4.7 1.1 3.6 0.3 0.9 21
0.50 cup Tomatoes, chopped 3.5 0.8 2.6 0.2 0.6 16
0.25 cup Tomatoes, sun dried, oilpacked
6.4 1.6 4.8 3.9 1.4 59
0.50 cup Turnips 3.8 1.6 2.3 0.1 0.6 16
0.50 cup Waterchestnuts 8.7 1.8 7.0 0.0 0.6 35
0.50 cup Watercress 0.2 0.2 0.0 0.0 0.4 2

Herald News Daily

Herald News Daily

DIET: Thin people may be fat inside

Staff and agencies
14 May, 2007

By MARIA CHENG, AP Medical Writer Fri May 11, 5:37 PM ET

LONDON - If it really is what‘s on the inside that counts, then a lot of thin people might be in trouble. Some doctors now think that the internal fat surrounding vital organs like the heart, liver or pancreas — invisible to the naked eye — could be as dangerous as the more obvious external fat that bulges underneath the skin.

According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim. "The whole concept of being fat needs to be redefined," said Bell, whose research is funded by Britain‘s Medical Research Council.

"Just because someone is lean doesn‘t make them immune to diabetes or other risk factors for heart disease," said Dr. Louis Teichholz, chief of cardiology at Hackensack Hospital in New Jersey, who was not involved in Bell‘s research.

Of the women scanned by Bell and his colleagues, as many as 45 percent of those with normal BMI scores (20 to 25) actually had excessive levels of internal fat. Among men, the percentage was nearly 60 percent.

According to Bell, people who are fat on the inside are essentially on the threshold of being obese. They eat too many fatty, sugary foods — and exercise too little to work it off — but they are not eating enough to actually be fat. Scientists believe we naturally accumulate fat around the belly first, but at some point, the body may start storing it elsewhere.

"BMI won‘t give you the exact indication of where fat is, but it‘s a useful clinical tool," said Dr. Toni Steer, a nutritionist at Britain‘s Medical Research Council.

Experts have long known that fat, active people can be healthier than their skinny, inactive counterparts. "Normal-weight persons who are sedentary and unfit are at much higher risk for mortality than obese persons who are active and fit," said Dr. Steven Blair, an obesity expert at the University of South Carolina.

Low Fat Foods DON'T WORK.

You cannot lose weight using Low Fat Diets. Low fat foods have been popular for more than 15 years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.

Low Calorie Diets DON'T WORK."You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body

Low Carb Plans DON'T WORK.

You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people.

What about Weight Watchers and Jenny Craig Dieting Plans?

Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program.

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Low Fat Foods DON'T WORK.

Did you know…

* Cholesterol comes from two places: Our body, and the food we eat

* Our liver makes ALL the cholesterol we need

* There is good cholesterol and bad cholesterol

Did you also know…

* Playing golf can lower your cholesterol

* Eating five fruits and vegetables can lower your cholesterol

* Even nuts can help!

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