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Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:
½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:
1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened
Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz Canned tuna in water
1 oz Shellfish (clams, lobster, scallop, shrimp)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:
1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
1/8th Honeydew melon
4 oz
Unsweetened juice
4 tsp Jelly or jam
Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:
1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)
** Choose these very infrequently
Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:
1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines
* Limit to 1–2 times per week
Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
1 sliceBread (white, pumpernickel, whole wheat, rye)
2 slicesReduced-calorie or "lite" bread
¼ (1 oz)Bagel (varies)
½English muffin
½Hamburger bun
¾ CCold cereal
1/3 CRice, brown or white, cooked
1/3 CBarley or couscous, cooked
1/3 CLegumes (dried beans, peas or lentils), cooked
½ CPasta, cooked
½ CBulgar, cooked
½ CCorn, sweet potato, or green peas
3 ozBaked sweet or white potato
¾ ozPretzels
3 CPopcorn, hot air popped or microwave (80% light)
Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon
Serving sizes for each group of foods and to see what other food choices are available for each group of foods.
Vegetables
Fat-Free and Very Low-Fat Milk
Very Lean Protein
Fruits
Lean Protein
Medium-Fat Proteins
Starches
Fats
Becoming Calorie Concious
Food Groups, Serving Sizes and Calories