Food Chart

Food chart

Best Protein Sources
Food	Portion	Calories	Protein	Carbohydrates	Sugar	Fat	Sodium	BV	GI
Chicken breast*	6 oz	180	36gr	0gr	0gr	5gr	60mg	84	LOW
Turkey breast*	6 oz	185	38gr	0gr	0gr	3gr	240mg		LOW
7%Lean beef	6 oz	267	42gr	0gr	0gr	11gr	119mg	78	LOW
Egg whites*	6 egg	102	21gr	2gr	0gr	0gr	330mg	104	LOW
Venison*	6oz	210	45gr	0gr	0gr	2gr	85mg	78	LOW
Low fat yogurt	1 cup	250	11gr	47gr	46gr	3gr	143mg	72	LOW
Whey Protein*	2.6 oz	174	40gr	0gr	0gr	0gr	220mg	130	LOW
Soy milk	1 cup	79	7gr	4gr	4gr	5gr	25mg	74	LOW
Milk non fat	2 cups	200	19gr	27gr	27gr	1gr	289mg	72	LOW
Fish (white)*	6 oz	238	45gr	0gr	0gr	5gr	70mg	75	LOW
Beans	1 cup	225	15gr	40gr	6gr	1gr	3mg	45	LOW
Nuts	1 cup	786	21gr	45gr	5gr	63gr	22mg	40	LOW
Best Carbohydrate Sources
Yams*	1cup	158	2gr	38gr	1gr	0gr	11mg		MED
Sweet Potatoes*	1cup	206	3gr	48gr	6gr	0gr	20mg		MED
Rice* (Brown)	1cup	242	4gr	53gr	0gr	0gr	0mg		MED
Oats*	1cup	266	9gr	59gr	16gr	2gr	2mg		LOW
Beans*	1 cup	225	15gr	40gr	6gr	1gr	3mg	45	LOW
Breads	1slc	80	2gr	15gr	1gr	1gr	160mg		HI
Bagel	1 bgl	157	6gr	304gr	1gr	1gr	305mg		HI
Cauliflower	1 cup	28	2gr	5gr	2gr	0gr	18mg		LOW
Corn tortillas	1	58	2gr	12gr	1gr	1gr	42mg		MED
Flour tortillas	1	106	2gr	20gr	2gr	2gr	45mg		HI
Fruits (Apple)	1	81	0gr	21gr	17gr	0gr	0mg		MED
Melon	1	180	0gr	45gr	42gr	0gr	0mg		LOW
Pasta	1 cup	197	7gr	40gr	1gr	0gr	1mg		MED
Best Fat Sources
Safflower oil*	1 tbsp	120	0gr	0gr	0gr	14gr			LOW
Sunflower oil*	1 tbsp	120	0gr	0gr	0gr	14gr			LOW
Olive oil*	1 tbsp	120	0gr	0gr	0gr	14gr			LOW
Canola oil*	1 tbsp	119	0gr	0gr	0gr	14gr			LOW
Peanut oil*	1 tbsp	120	0gr	0gr	0gr	14gr			LOW
Tahini oil*	2 tbsp	121	0gr	0gr	0gr	14gr			LOW
Soybean oil*	3 tbsp	122	0gr	0gr	0gr	14gr			LOW
Nuts*	1 cup	786	21gr	45gr	5gr	63gr	22mg	40	LOW
Nut butters*	1 oz	174	7gr	0gr	0gr	16gr			LOW
Avocado*	1	306	4gr	12gr	2gr	30gr	21mg		LOW
Olives*	1 tbsp	119	0gr	0gr	0gr	14gr	0gr		LOW
BV= Biological Value - GI= Glycemic Index - *= best