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Fitness Results Food List


Calories

Protein

Carbs

Fat

Protein Foods

Meats - 3oz
Cooked/Skinned

Chicken Breast

147

26.3

0

3.8

Turkey Breast 134 25.4 0 2.8
Beef Round (Eye) Steak 149 24.7 0 4.9
Flank Steak 224 23.0 0 14.0
Ground (Ex Lean) 218 21.6 0 13.9
Pork Center Cut Chop 220 24.5 0 12.7
Tenderloin 141 24.5 0 4.1
Fish Cod 89 19.4 0 0.8
Sole 100 20.6 0 1.3
Halibut 119 22.7 0 2.5
Salmon (Sockeye) 184 23.3 0 9.3
Tuna (Canned/Drained) 90 21 0 3.0
Shellfish  Shrimp 84 17.8 0 0.9
Crab 83 16.4 0 1.3
Lobster 83 17.4 1.1 .53

Dairy and Eggs Egg Whites (1 cup, 6 lg.) 102 21.0 1.8 0
Nonfat Milk (3 cups) 270 24.0 36.0 3.0
LoFat Cottage Cheese (1 cup) 200 28.0 8.0 6.4
Nonfat Yogurt (2 cups) 240 26.0 34.0 2.0
Nonfat Cheese (1 oz) 40 8.0 1.0 0

Soy Products Tofu - Firm (1/2 cup) 183 19.9 5.4 11.0
Other Soy Products See Product Label

Beans - 1/2 Cup
Cooked/Drained
Kidney 360 18.0 66.0 3.0
Pinto 351 21.0 65.4 1.2
Garbanzo 402 21.9 83.4 6.3

Nuts - 4 oz
Dry Roasted
Almonds 668 18.4 27.6 58.8
Peanuts 656 26.4 24.0 55.6


Carbohydrate Foods
Fibrous Carbs
1/2 cup cooked
Asparagus 22 2.3 4.0 0.3
Broccoli 22 2.3 3.9 0.2
Brussels Sprouts 30 2.0 6.8 0.4
Cabbage 16 0.7 3.6 0.2
Carrots 35 0.9 8.2 0.1
Cauliflower 15 1.2 2.9 0.1
Celery (raw) 10 0.5 2.2 0.1
Cucumbers (raw) 7 0.3 1.5 0.1
Green Peppers 19 0.6 4.6 0.1
Romaine Lettuce (raw) 4 0.5 0.7 0.1
Mushrooms 21 1.7 4.0 0.4
Onions 47 1.4 10.7 0.2
Spinach 21 2.7 3.4 0.2
Tomatoes (raw) 19 0.8 4.2 0.3
Zucchini 14 0.6 3.5 0.1

Starchy Carbs Bread (1 slice whole grain) 70 3.0 12.0 1.0
Corn (1/2 cup cooked) 89 2.7 20.6 1.1
Brown Rice (1 cup cooked) 220 4.0 46.0 0
Corn Tortilla (1 tortilla) 60 1.0 10.0 1.0
Oatmeal (1 cup cooked) 145 6.0 25.2 2.4
Pasta (1 cup cooked) 174 7.5 37.2 0.6
Green Peas (1/2 cup cooked) 67 4.3 12.5 0.2
Baked Potato (1 medium) 220 4.7 51.0 0.2
Yams (1 cup cooked) 158 2.0 37.6 0.2
Corn (1/2 cup cooked) 89 2.7 20.6 1.1

Simple Carbs Apple (2-3/4" diameter) 81 0.3 21.1 0.5
Apricot (3 medium) 51 1.5 11.8 0.4
Banana (1 med, 8-3/4" long) 105 1.2 26.7 0.6
Cantaloupe (1/2 of 5" diam.) 94 2.3 22.3 0.7
Grapes (1/2 cup) 57 0.5 14.2 0.5
Honeydew (1/2 cup cubed) 30 0.4 7.8 0.1
Nectarine (1 med, 2-1/2" diam.) 67 1.3 16.0 0.6
Naval Orange (2-7/8" diam.) 65 1.4 16.3 0.1
Peach (2-1/2" diam.) 37 0.6 9.7 0.1
Pear (1 medium) 98 0.7 9.6 0.7
Pineapple (1/2 cup diced) 39 0.3 25.1 0.3
Plum (1 med, 2-3/8" diam.) 36 0.5 8.6 0.4
Strawberries (1/2 cup) 23 0.5 5.2 0.3
Tangerine (1 med, 2 3/8" diam.) 37 0.5 9.4 0.2
Watermelon (1/2 cup diced) 25 0.5 5.7 0.3


Fats and Oils
Olives (10 large) 50 0.4 2.8 4.8
Avocado (1/2 medium, 4 oz) 153 1.8 6.0 15.0
Deepwater Fish (Salmon, Tuna) See Protein
Nuts See Protein
Oil (Safflower, Olive, Soy, etc.) 120 0 0 14.0


Additional Foods
Limited Amounts
Margarine (1 tbsp) 100 0 0 11.0
Mayonnaise (1 tbsp) 100 0 0 11.0
Barbecue Sauce (1 tbsp) 20 0 5.0 0
Salad Dressing See Product Label
Catsup (1 tbsp) 16 0 4.0 0
Mustard (1 tsp) 5 0 1.0 0
Coffee 0 0 0 0
Diet Soft Drinks 0 0 0 0
Artificial Sweeteners 0 0 0 0







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