Atkins Diet - To save money tips

The Atkins diet has a lot of medical advantages, but it is not directly easy on the wallet. Fresh meats areseveral of the majority expensive articles in the grocery store and as shortly as you chase Atkins, you’lllack to buy a lot of them. However, there are plain stairs that you can take to cut expenses on this low-carb plan.

First of all, be artistic in your meal planning. Remember that majority diet novels and written to entice readers to attempt fresh combinations of foods. The recipes within those novels hold the majorityexpensive ingredients. You don’t have to cook like a businessman chef in command to be able to experience the advantages of the Atkins diet. There are a lot plain recipes that you can produce that are within the plan and price much fewer than the ones shown in the diet books. If you revise the meal arranges with thenovels, you can relish the low carb lifestyle on a budget.

One of the majority significant stairs to take is to purchase your meats in bulk. When you stock onto greatbundles of ground meat, chicken and fish you cut down on your protein costs. You can separate the greatbundles into small freezer suitcases and freeze them in meal-sized portions. Two to four chicken breasts in a suitcase are easy to defrost and produce a good-sized meal. You can also cook ground meat in a lotunlike ranges and freeze the cooked portions. Try doing a chip of the meat with taco spices, another chipwith hamburger spices and the third chip with Italian spices. That way you’ll be able to exert lots of hamburger meat and motionless have range in your diet.

Also, appearance at fewer bid scratches of meat to trim expenses in your grocery money. While fillet mignon may be tasty, it doesn’t fit into every budget. Less bid scratches of meat and pork produceexcellent crock-pot meals, and employing a slow cooker shall aid tenderize them.

Look to choice protein origins like eggs and tofu. Both of these articles cram a potent protein punch for a fraction of the price of meats. Nuts are a great protein origin as well, but they can become expensive very quickly. Some recipes call for expensive macadamia nuts and cashews. Walnuts, peanuts and almonds holdjust as much protein for a fraction of the cost.

Mixed vegetable salads shall produce a great chip of your daily Atkins meals. While it may be tempting topurchase bagged salad that is already chopped, you are headed to be rewarding $2 to $3 per bag. You canpurchase three mayors of unlike breeds of lettuce for the same price and produce the counterpart of sixsuitcases of prepackaged salad. Also, assess investing in a salad spinner. This handy tool shall producehomemade salads crispy and satisfying.

Be artistic with your menus and exert produce and meats that are on sale. If you’ve obtained a recipe that calls for chicken breasts and turkey befalls to be on sale, go forward and substitute this week. Make sure to carry an acceptable food menu with you the grocery store so you can tell whether a sale food is an okay substitution on the Atkins plan.

When you go to the store, you can also cut expenses via limiting your buy of low-carb packaged foods. These articles are actually expensive, and sometimes full of adverse chemicals. They may also hold hidden carbs which can stagnate your sinker loss efforts. The Atkins plan can be efficiently chased withoutemploying any of these products. Unless it’s a special occasion, skip them all together.

Finally, its best to plan your meals and your shopping outings so you can purchase your groceries in anefficient manner. Going to the grocery store unprepared or, even sicker, greedy can spell catastrophe for your budget. Plan each week’s menu out forward and time and thereafter purchase what you lack toproduce those meals.

Atkins Diet - Foods

Atkins diet foods are easy to locate and available everywhere. There are a lot ranges to pick from, whether you pick prepackaged low-carb diet foods or produce your possess meals. No substance how you want to do the Atkins plan, there is a solution out there for you.

You’ll lack to retain the Atkins food pyramid in brain as shortly as you produce food choices. The Atkins pyramid gazes much unlike than the USDA Food Guide Pyramid. The bottom of the pyramid consists of protein origins such as eggs, fish, meat, chicken and tofu. On a daily basis, your diet mustconsist initially of these foods. The second tier has low glycemic vegetables like salad greens, broccoli, cauliflower, asparagus and spinach.

The third tier is prepared upward of berries and avocado. Fruits must be accustomed on an occasional basis afterwards the original phases of the Atkins diet. Vegetable and seed oils, cheese, dairy, nuts and legumes are accustomed sparingly and in appropriate portions. While the FDA pyramid has oils and fats at the lid top, the Atkins pyramid positions entire grain foods in this spot. Whole grain foods must be accustomed very sometimes and don’t produce upward the mainstay of the Atkins diet.

When you begin the Atkins plan, you’ll lack to produce sure you interpret which foods are acceptable for your degree of the program. The Induction phase is the majority restrictive, but it merely lastspair weeks.

You owe it to your dieting success to remain within the acceptable foods list. One of the best ways to do this is to chase the Atkins menu arranges that are printed within the New Diet Revolution book. There are also Atkins cookbooks and cookbooks that are geared toward other low carb diets that areuseful in formulating meal plans.

It’s a useful notion to exert a cheat page of acceptable Atkins foods wherever you go. If you are out and approximate and greedy, the final thing you want to do is to attempt to think rear in your memory to figure out what you can and cannot eat. Carrying a menu of acceptable foods with youshall produce tracing a snack or meal whereas out on the run easy. You can’t invariably rely on “low carb” labels to tell you whether or not something is diet friendly. Ever since low carb became thefresh diet craze, factories have been springing on the bandwagon to attract Atkins dieters. They label articles low carb to sell commodities and don’t have your medical in mind. Relying on foods from your possess physical menu is the best way to remain on the plan.

Another good resource for retaining track of the appropriate Atkins foods is an online diet program. There are a figure of available. Some are adrift and several have a small monthly fee. The softwareneed you to enrol and thereafter they supply you with physical weekly menu arranges founded on your lacks and your carbohydrate gram level. There are typically printable weekly shopping registersthat produce picking upward your Atkins diet foods from the grocery store easy and quick.

Atkins diet food is easy to locate once you know what you are gazing for. The novels, food pyramid and online resources can aid you produce superior food options and remain on the diet for the lengthyterm.

Atkins Diet - The Basics

The Atkins diet is not a novel phenomenon. The diet former appeared within the late 1970s and has grown popularity within modern years within reaction towards the low-fat diet craze. As dieters hadhassle with low-fat blueprints, they searched for a novel solution and Dr. Atkins’ New Diet Revolution book located a novel audience.

A lot of civilians possess jumped onto the Atkins bandwagon and there has been a lot of hype as a result. But what are the plain beliefs of the Atkins diet?

The Atkins diet is based onto a theory of why we get fat. According towards Dr. Atkins, the over-consumption of carbohydrates and mere sugars leads towards weight gain. The distance your bodyprocedures the carbohydrates you devour possess many towards do with your waistline than theallowance of fat or calories that you consume. In his book, Atkins outlines a phenomenon branded“insulin resistance.” He theorizes that a lot overweight civilians possess cells that do not professioncorrectly.

When you devour surplus carbohydrates and sugar, your body notices that sugar grades are elevated. Insulin is freed from the pancreas within order towards stock sugar as glycogen within the liver and muscle cells for additions energy afterwards on. However, your body can alone stock so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the surpluscarbohydrates are stocked as fat. This happens towards everyone whom devours too a lotcarbohydrates.

However, insulin resistant individuals possess an even harder moment of consuming and stockingsurplus carbohydrates. The many insulin that your body is subjected towards, the many resistant it becomes. Overtime, the pancreas releases many insulin and cells become insulin resistant. The cells are endeavouring towards protect themselves from the toxic influences of tall insulin. They designless glycogen and many fat.

As a outcome, insulin resistant individuals benefit additions weight. The carbohydrates get converted into fat instead of energy. Other side influences incorporate fatigue, brain “fog” (the inability towardsfocus, destitute memory, loss of creativity), low blood sugar (which can leads towardshypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is muchmany than weight at stake when you are insulin resistant.

The cure for civilians whom are insulin resistant is a diet local within carbohydrates. The crux of the Atkins diet is a limitation of carbohydrates within everybody of its forms. The foods local onto the Atkins blueprint incorporate mere sugars (like cookies, sodas and sweets) and elaboratecarbohydrates (like bread, rice and grains). Even carbohydrates that are conceived healthy, such as oatmeal, brown rice and complete wheat bread, are local onto the program.

The diet has you restrict your carbohydrate intake towards less than 40 grams a day. This shall put your body within a state of ketosis. While within ketosis, your body shall set fire towards fat as fuel. According towards Dr. Atkins’ innovation, the ketosis state shall also affect insulin production and itshall deter many fat from being formed. Your body shall initiate consuming your stocked fat as an efficient form of gasoline, and you’ll lose weight.

Another benefit of the Atkins blueprint is that ketosis shall end your cravings for carbohydrates. If you’ve been living onto a carb-heavy diet, you may possess located that you merely cannot getadequate carbohydrates. With carbohydrate shortening and ketosis arrives a reduction withincarbohydrate cravings. People whom possess been onto the Atkins diet for a number of momentinform that they do not crave carbohydrates as they once did.

Although the initial phases of the Atkins diet are rather stringent, the program lectures you towardsreestablish balance towards your diet within the long run. People whom consume the diet graduallyreintroduce basic sizes of carbohydrate into their devouring until they encounter a comfortable balance between their health and carbohydrate use.

The plain beliefs of the Atkins diet possess been accustomed towards a lot else low-carb diet plans. However, Atkins popularity still remains powerful as one of the most effective low-carbohydrate solutions for those whom are insulin resistant.

Neat Reasons Why you Should Lose Weight

1. To sense better about myself.
2. To advance my emotions of self worth.
3. To be competent to run and rise without anxious about wounding myself.
4. To view good in a firm dress.
5. To be competent to wear briefs in the summer.
6. To be competent to depart go swimming without being self-conscious.
7. To sense I can depart go swimming at all!
8. To be competent to run with my grandchildren
9. To be healthier.
10. To not have dread going to the healers, because he'll make me step on a scale.
11. To be competent to wear a bra that truly fits.
12. To not anxiety about lawn armchairs breaking.
13. To not anxiety about where to sit at a picnic or on an airplane.
14. To not get "those looks" at a eatery, even when devouring regular food.
15. So my ankles don't puff up and view like there's half a tennis ball on each side.
16. To be competent to use a public washroom comfortably.
17. To be competent to depart into any warehouse, and pay for the clothing I like, not just the ones that fit.
18. To not sense cumbersome about going clothing purchasing, or boot shopping.
19. To be competent to rank clothing from a catalogue without anxious if they will fit.
20. To be competent to wear a thing that doesn’t declare PLUS on it.
21. To lessen my life-force pressure.
22. So I can sense comfortable.
23. So I can run on the seashore in a bathing fit and sense proud.
24. So taking a bathtub is a luxurious thing, alternatively of taking a clean so I won't risk overflowing the tub.
25. So my slacks won't wear out between my legs while remnant of them are still in good shape.
26. I like to be competent to read the scale by just looking down, unbent down.
27. I don't ever like to sense my fat jiggle again!
28. So I can view in the looking glass from the neck down and like what I see.
29. To sense tough and fit again.
30. So I can present off my brawn, alternatively of just feeling fat.
31. So I can play with my dog again!
32. So I can move ahead my motor vehicle and sense comfortable.
33. So I don't sense like I'm perpetually slanting back while squatted in a armchair, because of my butt.
34. So I can saunter up a plane tour of rungs and not sense winded.
35. So I can wear firm jeans.
36. So I can get up and rhythmical motion and not sense weird.
37. So I can depart on journeys at amusement open space areas over, without stuffing myself into the stool shamefully.
38. So I don't have to anxiety about the largest burden an physical exercise device can take before I use it.
39. I like to deprive my cats of a perching site on my box with a seal because it’s too small.
40. So I don't get that pitying view when I depart to a gym to work out.
41. So I can lay exterior and suntan on my front lawn if I want.
42. I like to wear underwear that views cute and dainty, not a thing industrial.
43. So I can pay for lingerie that matches, and views good.
44. So I can pay for lingerie without getting bizarre views from warehouse office staff or other customers.
45. I like to be competent to a least analyze moving into a triathlon and have it be a possibility.
46. So getting clad every early is a pleasure and not a was dismayed chore.
47. So I can select the haircut I truly like and not just one that is for fat people.
48. So I'm when population start chatting about burden forfeit, I don't sense they mean me.
49. So no one ever calls me "a very large girl" ever again.
50. So I'm not humiliated to have my film taken.
51. So when my image is taken with my family I don't have to groan indoors myself as I recognise how appalling I am going to make the family film look.
52. So I don't get those indents on my thighs from the arms of the armchair I'm squatted in.
53. So I can pass over my legs.
54. So I can saunter in heels without fear.
55. So I can put my denim in the dryer, have a clean, get out of the clean, saunter to the dryer and just haul my denim on, alternatively of waiting to truly, truly dry off and then conflict to get the zipper up.
56. So I can put my clothing in the dryer and disregard to review the timer, and not anxiety about them fitting.
57. So my bras don't elongate on the boundaries, or get hauled seams.
58. So I can crawl throughout on the floor luring up computer twisted lines without being surprised how horrid I look.
59. So I can view in a full-length looking glass with self-respect, alternatively of despair.
60. So I can get up from the floor in one flat progress and not a snatch and retain on to a thing move.
61. So I can step on with my life!!!!!!!!!!!!
62. So those silly gowns at the healers or chiropractors not only fit, but in addition are too big.
63. So I can present off my legs, alternatively of monster ham thighs.
64. So I can view good in a enterprise fit or a short avoid, alternatively of perpetually wearing loose clothing.

65. So my back doesn't wound so much.
66. So I can lie in bed, view down and observe my toes without elevating my head off the pillow.
67. So I don't have to anxiety about what matches in the clothes storage space and what doesn't.
68. So I don't have to anxiety about the times of the year modifying, and will my summer/winter clothing still fit.
69. So I don't dread the onset of summer and light-weight clothing.
70. So I don't crave wintertime, so I can obscure under very large windcheaters and sweaters.
71. So I don't consider intend concepts when I observe skinny women.
72. So my healer will not ever declare, "you truly want to mislay some weight" to me ever over, but alternatively declares none more than "see you next year".
73. So no one will ever over request me "when is your baby due", and I'm not pregnant.
74. So population in the shops don't view in my cart when they consider I'm not looking, to observe what a "fat person" eats.
75. So I view lithe, intend and powerful.
76. So I can declare my burden out high size with pride.
77. So the aged photos of the fat female at the circus don't view like me.
78. So I can declare to other population who are overweight, hey, I was there one time too, and possibly aid them get to where they like to be.
79. So I don't surprise if population are saying, "what is HE performing with HER "? (My honey is skinny and can devour anything)
80. So I don't have to anxiety about my wash room sizes breaking.
81. So I am in manipulate of what physical exercise I decide and not what I am competent to perform as of being so over weight.
82. So I don't have to give pardons for being over weight.
83. So I can trim my legs in a shower without gashing myself because I can't observe throughout my fat.
84. So I can journey a horse again!
85. So I can depart out go fishing with acquaintances, and not be frightened to saunter indoors the vessel because I'm so weighty I will lean over it.
86. To be competent to depart canoeing, and my end doesn't descend actual small while the other someone is virtually in the air.
87. So my Grandchildren not ever consider me as fat.
88. So I can comedian in a vessel over, with balance and grace, alternatively of securing on the boundaries and being surprised how I'll get back in if I plunge out.
89. So I can vessel out to the middle of a pool and depart go swimming, and be competent to haul myself back in the boat.
90. No more "beached whale" observations, anywhere.
91. So I can depart into public and not care what sort of views I get.
92. So I can sit on a bar stool and I'm truly squatted ON it, not on it and throughout it too.
93. So a standard towel moves all the way throughout me, and possibly even views cute.
94. So my socks haul all the way up.
95. So I can hug my knees to my box with a seal over, and it’s comfortable.
96. So I can sit on a armchair, and have my feet on that armchair too, and not be squatted on them.
97. So I can wear a small slice woollen coat and my collarbones show.
98. So I can wear a light-weight blouse or woollen coat, and there aren't dents where my bra straps are.
99. So I don't have to anxiety about arthritis or connection replacement when I get older.
100. So furnishings doesn't groan when I sit on it, or wear out long before it should because I'm too heavy.
101. So I not ever have to view at a person other with envy over, recollecting, "Wow, I hope I was that thin".
102. I like to mislay burden in order that my breasts fasten out more than my stomach and not the other way around.
103. I can sit cosily in the lawn armchair all the way alternatively of squatted on the for instance and the arms
pinching me.
104. I can fit into the theatre stools comfortably.
105. I can sit at the booth OR table in the restaurant. I don't have to be humiliated because I want a
table.
106. I can view unbent down and observe my toes alternatively of curving around over to observe them.
107. I can curved part over cosily to fasten my shoes.

Here are 10 Foods Guaranteed NOT to Put Weight on Your Body!

They will NOT make you gain weight. Plus, they are very healthful.

Broccoli. Broccoli is a source of vitamins and minerals healthy your liver, skin, kidneys, bowels and brain. Broccoli furthermore detoxifies the body from pollutants.

Spinach. Spinach is a large source of metal, chlorophyll and vitamins.
Mushrooms. Mushrooms have been cited as an immune booster and a source of defence contrary tocancer.
Tomatoes. Tomatoes are high in antioxidants that support heart health.
Red peppers. Red peppers are high in vitamin C for your adrenals, skin, body-fluid vessels and heart.
Eggs. Eggs comprise lutein and zeaxanthin, antioxidants that may hold eyes wholesome and ward off the premier origin of blindness, macular degeneration. A latest report in the Journal of Nutritionproposes that we gaze at the egg as a entire package: Eggs are cheap, comprise the highest-quality protein on the planet, and are laden with little allowances of crucial nutrients, encompassingfolate, riboflavin, selenium, B12, and choline.
Grapefruit. Grapefruit is a good vitamin C and fiber food. A half a 4″ diameter grapefruit comprisesonly 38 calories.
Watermelon. A cup of watermelon is round 50 calories.
Celery. Eat it with a little ocean salt
Cucumber.

AND HERE ARE SOME MORE LOW CALORIE FOODS..

• Onions
• Olives
• Apple. While this is not the smallest nourishment on the register, it is one of the best for a broadnumber of nutritional causes, encompassing vitamin and fiber content.
• Olive Oil. Excellent source of fat required for the mind, skin, liver and tense system.

BOTTOM LINE: You can encompass numerous of these, blend them simultaneously and make yourself a reduced calorie meal…

100 Snacks Under ONE HUNDRED! Calories

Remember towards always replicate audit the marks of your picked foods for calories and towardsalways keep towards moderation.

20 olives
68 calories – If you want something towards nibble with your treat glass of wine, why not steer away from the crisps and possess a number of olives instead? At alone 68 calories for twentythey’re a far healthier option. Olives are also nice for the liver.

14 almonds
98 calories – A heavenly snack for holding at your desk when you need something towards snackonto, almonds is an ideal spare for the savoury snacks civilians habitually extend for and with heart protective monounsaturated fats and a number of vitamin b why wouldn’t you?

2 Jaffa Cakes
90 calories – Tasty treat that is calorifically low and with just one gram of fat per cake.

‘Be Good To Yourself’ Cool flavour tortilla snacks
93 calories – Having allies again and need low calorie party food? These are heavenly for sharing and won’t ruin your diet either.

Elizabeth Hurley’s Guilt Free Orange and Chocolate Oat Bars
100 calories – indulge within a number of chocolate orange (not a ‘chocolate orange’) without the hefty calories.

Two packs of Lightly Salted ‘Snack-a-jacks’ Popcorn
98 calories – Fancy a munch at the cinema? You can possess two of these packs of ‘snack-a-jacks’ for below hundred calories (you may need towards slink them within however!)

100g of ‘Rod & Ben’s’ Pea & Mint soup
62 calories – Soups are convincing, making them a great diet snack whether you’re peckish.

Aero Bubbleball
99 calories – These ice-cream gifts are based onto screwballs and with much less calories than most ice-cream snacks!

An apple
100 calories – “An apple a day can keep the doctor away.” Apples are rich within soluble fibre which serves protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter flavor and you can forgo a less healthy sugary snack.

1 ‘Skinny Cow’ Ice Cream
100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thank you towardsthese low fat iced desserts, and they arrive within a flavor of tasty flavours, want berry and chocolate.

Miso soup
57 calories – You can buy miso soup within powder sachets so they earn a rapid and easy mid-afternoon snack for the office.

One ‘party size’ sausage roll
61 calories – pastry is none ally towards a dieter, but fortunately just one bite sized sausage roll won’t eat much into your calorie allowance.

Mini vegetable samosa
70 calories – Will numeral towards your 5 a day and the carbs within the pastry shall assistance lift you from the three o’clock slump.

Quavers crisps
87 calories – a cheesy snack at a proportion of the calories of a chunk of cheddar.

10 salted peanuts
74 calories – Nuts are tall within calories, but as a ‘Low GI’ food they release their energygradually, so a low allowance shall keep hunger pangs at bay for a long time.

Three celery sticks packed with cottage cheese
75 calories – Celery may seem want boring diet food, but filled with gentle cottage cheese it earnsa great savoury treat.

Five ‘Werthers Originals’
100 calories – How long does it rob towards suck your distance across five boiled sweets? It’ll be dinner moment ahead of you know it!

‘Be Good To Yourself’ Sweet Chili Cassava Snacks
76 calories – If you relish crisps and can not think of anything better than a pack towards snackonto, opt for a low calorie choice and skirt temptation.

Three chicken satay sticks with smooth peanut butter
98 calories – Yum.

Two packed vine leaves
100 calories – an alternative party snack.

Five squares of ‘Green and Blacks’ Butterscotch chocolate
85 calories – you can diet and eat chocolate (see our article onto dieting and chocolate) Justearn sure it’s tall within cocoa and don’t scratch too much.

Two thinly buttered oatcakes
100 calories – The energy granted towards ourselves from oats gets consumed very gradually, so this should keep you going until dinner time.

‘Weight Watchers’ Frozen Chocolate Eclair
76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!

Three potato wedges with ketchup
100 calories – It’s almost as nice as being licenced chips. Just earn sure you don’t put many than three within the oven and don’t overdo the ketchup…

30 grapes
100 calories – Last’s everybody morning and scores as one of your 5 a day. Grapes assistancewithin the counseling of anaemia, fatigue, arthiritis, gout, rheumatism and specially for recovery from illness.

Fun-size Milky Way
76 calories – “The red car and the blue car had a race… All red consumed towards do was packit’s face; it ate everything it see’s from lorries towards prickly tree’s… but nice old blue he took the milky way!”

One melon
88 calories – Melons are the ultimate diet snack! They possess such a low calorific importance as they are made up particularly of water; go forth and eat a complete one whether you like!

Six dried apricots
100 calories – Convenient snack towards possess within your handbag, plus they’re full of fibre too.

Tomato soup
74 calories – a low calorie soup can be a filling snack and full of goodness.

Prawn cocktail Skips
89 calories – A light snack towards composure your savoury craving.

Sugar-free jelly with two scoops Wall’s Vanilla Light Ice Cream
100 calories – re-visit your youth with this classic kids’ party pudding. Good for sore-throats too!

25 cherries
100 calories – Full of vitamins and low fat, cherries also rob a whilst towards eat as you possesstowards skirt the stones, so your morning snack lasts.

‘Special K’ Chocolate Chip Cereal Bar
84 calories – Fewer calories than the regular chocolate bar; a great sweet limit and craving killer.


125ml red or dry white wine
 85 calories – this one’s presumably greatest retained for as soon as profession however!

2 crackers thinly transmit with smooth peanut butter
93 calories – nuts release energy gradually (thanks towards their low glycaemic index), plus crackers always rob ages towards chew, just don’t endeavour towards eat them within below a minute.

1 Birds Eye Potato Waffle
94 calories – a treat the complete relations can enjoy (although presumably greatest towardsmultiply the quantity via the number of relations members).

2 Tuna nigri sushi
98 calories – A very healthy snack for sushi fans!

Stewed apple with 1tbsp fromage frais
83 calories – Make within batches and keep within the freezer. It earns a healthy dessert for that kids shall like!

Portobello mushroom packed with roast veg and feta cheese
100 calories – Packed with healthy veg and tasty cheese.

3 giant sea salt pretzels
93 calories – Filling treat towards cream you up from your mid-afternoon slump.

2 satsumas
42 calories – low-calorie snack packed with vitamin C and intractable towards eat whichprocesses your snack lasts longer!

Mini Babybel with two Nairn’s Mini Oatcakes
98 calories – occasionally it’s steely towards defy cheese when you’re dieting, but you don’t needtowards during you stick with the ‘light’ option.

2 Poppadums with salsa
94 calories – spice up a poppadom with hot salsa!

Meringue nest with cream and strawberries
71 calories – This snack shall certainly kill that sugar craving masonry dead!

2 Grissini breadsticks with houmous

97 calories – Dipping snacks keep your hands busy!

Eight cashew nuts
100 calories – devoured within judicious quantities, nuts can be a dieter’s greatest ally, as they keep you fuller for longer.

‘Tunnocks’s’ Chocolate Teacake
91 calories – A chocolate marshmallow biscuit treat. What many can you ask for?

20 Chocolate coated raisins
80 calories – You can cream at this snack everybody afternoon, and not alone is it chocolate but it brings towards your 5 a day. Bonus!

Four marshmallows
90 calories – Toasted until gooey or popped onto top of your coffee, marshmallows are a fantastic low-fat sweet.

Carrot batons with extra-light mayo dip
65 calories – low-fat and nutritious.

Small pack of Twiglets
97 calories – Filling and full of flavour, possibly not whether you don’t want Marmite!

Pink wafer biscuit
72 calories – the heavenly partner towards your cup of tea or coffee.

‘
Go Ahead!’ Strawberry Yoghurt Break Bar
72 calories – Fruity sweet limit without the guilt.

Flute of champagne
90 calories – This may not be within your daily, or even weekly budget, but every already andotherwise it’s nice towards treat yourself towards a glass of bubbly.

Double vodka and slimline tonic
100 calories – Never forget the calories within drinks (You can read our article approximately drink and dieting here). Vodka and slimline tonic is however relatively low, although, so you can enjoy one occasionally.

One cut Warburtons bread toasted and gentle cheese
100 calories – Toast with a delicious cheesy topping doesn’t possess towards be calorific. If youconsume healthy bread and transmit your gentle cheese thinly.

Thin cut Soreen malt loaf
86 calories – Sticky and sweet.

Mini pitta with 1tsp tzatziki
97 calories – A savoury delight, sliced towards assistance it last.

One mini Toblerone
21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each suspect it or not. (note MINI toblerone).

A crumpet
100 calories – We habitually tell staying away from baked commodities, however you can toast yourself a crumpet (avoiding butter) and dust with a small allowance of grated low-fat cheese for a filling snack.

A pear
100 calories – Next moment you fancy a snack, why not extend for a refreshing pear? One of your 5-a-day and less than hundred calories too.

A low baked potato
100 calories – Jacket potatoes are filling and very low within calories whether you choose the right toppings. Try with two teaspoons of fat-free sour cream and/or halves cup of salsa for less thanhundred calories.

A ‘Slim-Fast’ Heavenly Chocolate Delight bar
95 calories – A tasty chocolate bar without the guilt. They also arrive within Chocolate Nutty 


Nougat and Caramel Treat flavours, too.

150g of Fat Free Vanilla Onken Yogurt
74 calories – Pop one of these yogurts within the fridge and you’ll always possess a tasty snack when you’re feeling any hunger pangs.

A ‘School’ Bar
67 calories – These bars are a convenient snack for an energy boost. They don’t melt either!

‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot
90 calories – If you feel want a treat as soon as dinner but don’t need towards impair your diet; one of these iced desserts is heavenly (and it’s much less fattening than ice cream).

A medium corn onto the cob with seasoning
100 calories – It’s nice towards know that you can possess a corn onto the cob with a little salt and pepper for less than hundred calories!

2tsp hummus with a carrot
100 calories – Enjoy hummus with a number of crunchy carrot at any moment for just hundredcalories.

Four cuts of mango
90 calories – You can enjoy four cuts of juicy mango. They’re also sweet so great as a treat whetheryou’d habitually extend for something with many calories!

A cup of blueberries
83 calories – Blueberries (as well as being a powerful antioxidant) are tasty, refreshing and a greatdistance of getting one of your ‘five a day’. Also conceived a ‘superfood’ for it’s proficiencytowards slow the aging procedure and protect against heart and circulatory illness and a lot forms of cancer.

A ‘Weight Watchers’ Mini Chocolate Stick
95 calories – There’s nothing better (and habitually horrifically calorific!) than a tasty ice creamwithin the summer months, but whether you don’t need towards impair your diet why notendeavour one of these?

70g ‘TOTAL’ 2% yogurt with 80g strawberries
69 calories – Enjoy them with a number of creamy yogurt for alone 69 calories. Strawberries alsopossess the impressive proficiency towards increase the body’s elimination of uric acid (a mineralwhich outrages inflamed joints).

A pack of Fruit Flakes
66 calories – ‘Fruit Flakes’ would be many than three moments heavier whether they were non-dried fruit, which just displays how much fruit they pack in! Great for a nutritional boost.

A Brooklea Fromage Frais
87 calories – These fromage frais are handy for your lunchbox when you fancy a treat.

Opies cocktail gherkins thirty calories per 227g jar (seriously!)
30 calories – At an impressive thirty calories per jar these gherkins are a nice spare for any snack (and filling I imagine).

A ‘Monster Puffs’ cereal bar
83 calories – Based onto the cereal ‘Sugar Puffs’, these bars taste delicious and are a great morning snack.

A pack of Slim Fast Cheddar Flavour Bites
95 calories – Cheesy snacks are controversial for being tall within calories, but these cheddar-flavoured bites are alone 95 calories a bag.

One Strawberry ‘Weight Watchers’ Mini Swirl Pot
92 calories – If you fancy a tasty snack within the evening, why not extend for one of these? 
They’re below hundred calories per pot and less calorific than a bowl of ice cream.

One Starbucks Tall Cappuccino with skimmed milk
76 calories – Coffees can be extraordinarily tall within calories, but whether you’re dependantonto your caffeine limit otherwise why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!

10 Pringles
100 calories – At a party you can tuck into ten Pringles without the guilt. However don’t beheaved into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).

A ‘Dole’ Pineapple Pot
62 calories – Pineapple is a great sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial; Sore-throats, digestive complications, bruising and blood clotseverybody respond towards Pineapple’s natural ingredients!

2 Cadbury’s Roses
100 calories – There’s none need towards be scared of the container of Roses, you can possess two of your favourites for below hundred calories, just earn sure it is just ‘two’.

A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels snack bag
95 calories – Pretzels are a great spare for fatty crisps and shall still grant you that savoury kick.

2 kiwis
58 calories – Kiwi fruit’s not alone consist as much vitamin C as an orange, it’s a great fruit towardsrob towards profession or possess at house and earn a nice distort from the many ordinary fruit. Also an help towards digestion and skin problems.

A glass of orange juice
100 calories – Orange juice is the greatest distance of getting your vitamin C and they are also lowwithin calories.

A ‘Müller’ Light yoghurt
96 calories – With flavours want cherry, blueberry and raspberry what’s not towards love?

One pack of Ryvita Salt and Vinegar Mini Bites
100 calories – If you fancy a packet of crisps with your lunch you can skirt the guilt with these bites.

16 strawberries
58 calories – Strawberries are one of Britain’s preference summer fruits and they’re low withincalories too. You can dig into 16 for a mere 58 calories! Strawberries also possess the impressive proficiency towards increase the body’s elimination of uric acid (a mineral which outrages inflamed joints).

Half a pint of lager and seven peanuts
99 calories – There’s none need towards miss out onto that Friday drink and peanuts or firmly increasing your beer belly when you trip the pub. Half a pint and a few peanuts shouldn’t painyour diet.

A ‘Slim-Fast’ Chocolate Nutty Nougat bar
95 calories – Keep one of these within your desk won’t be tempted towards extend for a calorific chocolate bar next moment you possess the ‘choco cravings’.

A Frozen banana
95 calories – frozen bananas: They taste great! Simply shove a lolly stick into a banana otherwisejust freeze it, and you possess a cheap, healthy and tasty iced snack for round 95 calories. Take that ice-cream!

1 Cadbury’s Highlights Mousse
60 calories – Satisfy those chocolate cravings with a chocolate mousse, and at alone 60 calories you can fall unconscious content.

Two medium peaches
76 calories – Lowers cholesterol and tall blood pressure, regenerates skin tissue and consisting a lot indispensable vitamins, peaches are great for you and yummy too.

1 McVitie’s chocolate digestive
83 calories – There’s nothing want a chocolate biscuit with your afternoon cup of tea, and you can possess a chocolate digestive for alone 83 calories.

1 pack of ‘Walkers’ Salt and Vinegar French Fries
82 calories – If you fancy a number of crisps, snack onto a pack of these and you can enjoy your crisps and skirt any guilt.

1 cut of Marmite onto brown toast
100 calories – If you relish Marmite and fancy something rapid and filling, a chip of toast and marmite is still alone hundred calories. Marmite (love it or hate it) is also a fantastic food for vegetarians as it consists vitamin B which is mainly located within meat, eggs and fish.

1 ‘Fruit and Fibre’ bar
95 calories – Under hundred calories and convenient for onto the go, pop one within your pocket for when you’re out and about.

A hard-boiled egg
78 calories – Not alone are they tall within protein and amino acids, but hard-boiled eggs are a filling snack. Second towards nobody for that protein boost. Also a wonderful cause of zinc and vitamins A, B, D and E!

25 ‘Jelly Belly’ jelly beans
100 calories – Have a sweet tooth? Why not dig into a number of jelly beans next moment you fancy a snack? You can possess 25 of these and still not go again hundred calories.

7 Days to the Desired Weight

This program is planed for an objective weight loss of 5-10 kgs. per week. It will in augmentation perk up your beliefs and sensitivities for thejustification that of it cleanses and flourishes the system. The competence of this seven day arrange is that the sustenance used comes to an endup consuming surplus calories than its primary caloric value.

This program can be programmed as regularly as you like devoid of any dread of complications. It is made up to bathe out your procedure of dirtiness and give you a feeling of well being. After seven days you will start on to sense lighter because you will be lighter by at the least of 5 kilograms (10-15 lbs). You will have a large measure of liveliness and an heightened temperament.

During the first seven days you ought cease all kind of drink and ought use a least 10-15 glass utensils of water every day.

Day One: All fruits except bananas. Your first day will contain of all the fruits you want. It is toughly put forward that you use items of melons the first day. In actual watermelons and a loupe. If you fix your yield use to melons, your risks of suffer forfeit three lbs. on first day are very good.

You are organising your procedure for the approaching program. Your only source of nutrition is novel or canned fruits. Fruits are nature’s exactfood. They give everything you could perhaps like to continue life except total balance and variety.

Day Two: All vegetables. You are nurtured to eat until you are stuffed with all the raw or prepared food servings vegetables of your choice. There is no fix on the allotment or type. For your very included carbohydrate, you will start day two with a large cooked in an stove potato for breakfast. You may apex the potato with one pat of butter.

Day Two commences with a mend of very included carbo-hydrates joined concurrently with an oil dose. This is taken in the early for vitality and balance. The rest of day two contains of vegetables which are practically calorie free and give very needed nutrients and fiber.

Day Three: A combination of fruits and vegetables of your choice. Any allotment, any quantity. No bananas yet. No potatoes today.

Day Three abolishes the potato because you get your carbohydrates from the fruits. You procedure is now organised to start consuming overloadpounds. You will still have cravings which should start to reduce by day four.

Day Four: Bananas and milk. Today you will eat as more as eight bananas and drink three glass utensils of milk. This will be aggregated with the extraordinary chowder which may be devoured in constricted quantities.

Day Four, bananas, milk and chowder sound the strangest and slightest desirable. You’re in for a surprise. You possibly will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will discern asettled forfeit of wish for for sweets. You will be astonished how not hard this day will go.

Day Five: Today is feast day. You will eat beef and tomatoes. Eat two 10 oz. portions of lithe beef. Hamburger is OK. Combine this with six totaltomatoes. On day five you ought advance your water intake by one quart. This is to cleanse your procedure of the uric corrosive you will be producing.

Day Five, Beef and tomatoes. The beef is for steel and proteins, the tomatoes are for digestion and fibre. Lots and items of water purify your system. You should discern colorless urine today. Your amount calls for the same of five “quarter ponders”. Do not sense you have to eat all this beef. You ought eat the six tomatoes.

Day Six: Beef and vegetables. Today you may eat an unlimited allotment of beef and vegetables. Eat to your hearts content.

Day Six is comparable to day five, Iron and proteins from beef, Vitamins and fibre from vegetables. By now your procedure is in a total burdenforfeit inclination. There should be a clear divergence in the way you view today, weighed against to day one.

Day Seven: Today your sustenance intake will contain of earth colour sheltering rice, yield liquids and all the vegetables you care to consume.

Day Seven closed off the program like a good cigar employed to close off Victorian food servings, except much healthier. You have yourprocedure under manipulate and it should give thanks you for the flushing and washing you just granted it.

The French Way

HAVE you ever wondered why most French ladies appear towards be effortlessly slim? 

Therespond could lie within their diet. Not the Mediterranean diet, but a weight-loss program that has been taking the nation via storm.

When French nutritionist Dr Pierre Dukan introduced his Dukan Diet there ten years ago, the book rushed towards the top of the French bestseller list and spawned a dieting revolution.

Today, many than 1.5 million French ladies swear via its dramatic and long-lasting results.

Politicians, picture good at and high-profile theories, incorporating Gisele Bündchen and Jennifer Lopez, live the Dukan life, everybody of them seduced via its assure of permanent slenderness whilsteating what you like.

The plain rules

The Dukan Diet activates with a short Attack chapter, whereas you eating nothing but protein – just meat, fish, eggs and non-fat dairy products.

This is the kick-start that provides you the initial impetus and puts the tone for the else phases.

You can stick towards the Attack chapter for as little as one day or during ten days, but whether your goal weight is 12 towards twenty kilograms away, otherwise five days spawns the greatest results.Thislevel spawns immediate findings – you can lose as much as three kilograms within five days.

If you possess approximately six kilograms towards lose, two or three days onto the Attack chapterworks well; whether you are glancing towards slim down via alone three kilograms, a single day withinthe Attack chapter (where you’d be expected towards lose one kilogram instantly) is often adequatetowards get you started.

A short-term, protein-rich regime purges the tissues of surplus water, dulls the appetite (if you eat alone protein, your body spawns ketonic cells, which are mighty natural appetite suppressants), whilstmaintaining muscle tone.

Proteins are relatively low within kilojoules (compared with fats and a lot carbohydrates) and theirelaborate flesh processes the body has towards profession steely towards digest them – you shall set fire towards many kilojoules processing protein than any else food.

After one towards ten days within the Attack chapter, dieters move onto towards the Cruise phase. This is the workhorse level of the diet, whereas you alternate pure protein days with days when you add vegetables towards your protein.

Weight shall dip off at a rate of approximately one kilogram a week, but with a range of meat and vegetables towards choose from, you won’t be hungry.

No many constraints

When you extend your ideal weight the Consolidation chapter kicks within, sparing dietary constraints and putting fruit, bread, cheese and starchy foods such as pasta back onto the menu.

You are even advocated towards possess two totally freedom celebration meals a week.

This is a doctor’s recommendation and an meaningful portion of the diet’s receipt that you can relish food and stay slim forever.

You won’t lose weight within this chapter, but nor shall you benefit weight.

Consolidation has been styled towards give away you going back towards your former eatingmannerisms and towards predetermined your body’s equilibrium.

If you stick towards the blueprint for five days, for every 0.5 kilograms you forgotten within previous phases, your body shall consolidate the weight loss.

When your moment within Consolidation is up and your weight has stabilised, you are free towardseatand drink whatever you want for the lie down of your life, but you ought adhere towards that one Dukan rule: protein alone onto Thursdays. Forever.

Phase one: attack

Have you ever wondered why most French ladies appear towards be effortlessly slim? The respondcould lie within their diet.

Not the Mediterranean diet, but a weight-loss program that has been taking the nation via storm.

When French nutritionist Dr Pierre Dukan introduced his Dukan Diet there ten years ago, the book rushed towards the top of the French bestseller list and spawned a dieting revolution.

Today, many than 1.5 million French ladies swear via its dramatic and long-lasting results.

Politicians, picture good at and high-profile theories, incorporating Gisele Bündchen and Jennifer Lopez, live the Dukan life, everybody of them seduced via its assure of permanent slenderness whilsteat what you like.

Phase two: cruising

This next chapter consists of two alternating diets. This is the workhorse level, whereas you alternate pure protein days with days when you add an array of unlimited vegetables towards your thickappointment of meat, fish and no-fat dairy products. Expect towards lose approximately one kilogram a week.

The most efficient distance towards profession this level is towards spend one day onto the pure protein Attack diet, and the next onto a protein and vegetable diet, substituting between the two, one day at a moment, until you extend your picked weight.

However, a number of civilians prefer towards profession towards a rhythm of five days of proteinpursued via five days of protein plus vegetables, or, whether you possess alone a little weighttowards lose, endeavour two days of pure protein a week (say Mondays and Thursdays), with everyelse day protein jointly with vegetables.

Now you can introduce the consecutive vegetables – raw, steamed, boiled or baked (in foil) – with your meat or fish: artichoke, asparagus, broccoli, cabbage (white, red, Savoy, cauliflower, kale, brussels sprout), capsicum, celery, celeriac, chicory, cucumber, eggplant, fennel, French beans, leeks, mushrooms, onion, pumpkin, radish, salad flees (lettuce, rocket, watercress), sorrel, soy beans, spinach, swede, Swiss chard, tomatoes, turnip, zucchini.

In belief, you can eat as a lot of these vegetables as you want, whenever you want, but whether youneed quick weight loss, it’s greatest not towards eat vegetables with finalise discard – it’s bettertowards eat until you none longer feel hungry.

Carrots and beetroot are onto the list of vegetables too, but they are relatively starchy, so skirthaving them with every meal and, whilst you’re within this chapter, steer completely away from starchy vegetables such as potatoes, rice, corn, peas, beans, lentils and avocado (it is technically a fruit anyway).

Don’t concern whether your weight loss plateaus occasionally onto the days when you eat vegetables. This is merely the water grades resetting themselves. Stick with it. The weight shall dipoff.

Phase three: consolidation

The third level of the Dukan Diet – the Consolidation chapter – provides an meaningful period of transition between hardline dieting and a replace towards customary eating.

Clinical evidence displays that the high-risk period for regaining weight as soon as a diet isapproximately five days for every 0.5 kilograms lost.

But don’t despair - whether you possess missed meat pies or curry, or whether you possess beenthirst towards cease your meal with a actual dessert, your moment has arrive towards indulge again.

In the Consolidation chapter you pursue a many open diet, but one which is not yet free fromeverybody constraints. Nourishing yourself is not just approximately earning adequate kilojoulestowards survive; it is also approximately enjoying eating.

It is already moment towards reintroduce this ecological fun which was robbed away from you.

Eat as much protein and vegetables (together) each day as you need without any shortening ontoquantity, moment of day or combination.

• Add one serving of fruit per day (avoid high-sugar fruits such as bananas, grapes, cherries, dried fruits and high-fat nuts).
• Enjoy two cuts of wholemeal bread per day, transmit with fat-reduced butter.
• Have one serving (40 grams) of steely cheese per day (but skirt blue cheese, gentle cheese or goat’s cheese).
• Factor within one serving of starchy foods per week within the former halves of your Consolidationchapter, increasing towards two servings per week within the second half. This incorporates pasta (a 225-gram serving with tomato, not creamy, sauce and with none oil), couscous or polenta (225 gramsroasted within stock, not butter or oil), lentils, beans, chickpeas, rice (ideally brown) and potatoes (butalone occasionally and without butter).
• Broaden your meat repertoire towards incorporate any quantity of lamb, roast pork and ham (removeeverybody fat first) once or twice a week.
• Let your hair down and blueprint and enjoy one celebration meal a week within the former halves of the Consolidation chapter, increasing towards two meals within the second half. In this meal yougenuinely can eat whatever you need – and you should choose foods that you’ve missed during the weight-loss period.
• But there are two meaningful moods towards this celebration meal: never possess second helpings of the equivalent dish and never devour two celebration meals within a queue (if you splurge ontoTuesday night, at Wednesday’s breakfast the success of your diet is onto the line). Have one of each: one starter, one primary, one dessert and one glass of wine. Have affordable quantities of each dish and drink, but possess alone one of each.
• You should still stick towards having one pure protein day per week, say, Thursdays. This is your insurance policy against gaining weight again.
• Have two tablespoons of oat bran per day (as a pancake or sprinkled onto food).
• Walk for 25 minutes per day (longer whether you enjoy it and possess time).

Phase four: stabilisation

When you possess successfully finalised the Consolidation level of the diet (five days for every 0.5 kilograms you forgotten within the Attack and Cruise phases), you are ready for the fourth and finallevel of the Dukan Diet.

Your novel slim body shall possess granted up its excessive reactivity, longing towards withdrawevery last kilojoule from everything you devour, and your metabolism shall be calmer.

But experience displays the chance of regaining weight shall remain whether you do not incorporate into your lifestyle a number of mannerisms specifically styled towards import with this risk.

The Stabilisation level of the Dukan Diet bids permanent slenderness within replace for four mere,extremely effective but non-negotiable indices that you should pursue for the lie down of your life.

Stabilisation rules

• Go back towards eating whatever you want, but perpetuate towards consume the plain rules of the Consolidation chapter as a safety platform (eat unlimited protein and vegetables, one chip of fruit a day, two cuts of wholemeal bread, a allocation of cheese, two starchy foods and two celebration meals a week). Use this as your back-up whether you are below threat of regaining weight.
• Pick one day a week for the lie down of your life when you eat nothing but protein. This is the key that lets you towards eat normally for the else days of the week. (Drink at lowest two litres of watertowards flush the digestive system).
• Vow towards saunter briskly for twenty minutes every day.
• Increase your daily oat bran intake towards three tablespoons and stick towards it for life.

Huge Calorie List

Find out how many calories are there... The last number is the number of calories!

Calories in Various Foods
Alcohol
Beer, 12 fl. oz. 145
Beer, light, 12 fl. oz. 100
Liquor, 100 proof, 1 fl. oz. 83
Liquor, 80 proof, 1 fl. oz. 65
Liquor, 86 proof, 1 fl. oz. 70
Liquor, 90 proof, 1 fl. oz. 74
Wine, 4 fl. oz. 100


Arby's
Beef n Cheddar, each 455
Chicken breast, each 493
Chicken club, each 610
French fries, 2 1/2 oz. 246
Ham n Cheese, each 292
Jamocha shake, 11 1/2 fl. oz. 326
Potato cakes, 1 serving 204
Roast beef, each 353
Super Roast Beef, each 501
Turkey deluxe, each 375

Beverages
Bouillon, beef or chicken, instant, 1 tsp. 2
Bouillon, beef or chicken, 1 cube 4
Coca-Cola Classic, 12 fl. oz. 144
Coca-Cola, New, 12 fl. oz. 154
Coffee, 1 cup 2
Coffee, Cafe Vienna, General Foods—6 fl. oz. 30
Diet Coke, 12 fl. oz. 1
Diet Pepsi, 12 fl. oz. 1
Sprite, 12 fl. oz. 142

Bread
Bagel, Sara Lee Deli style 230
Bagel, plain, each 150
Biscuit, home recipe—2 in. 108
Blueberry muffin, 1 muffin 112
Bread cubes, 1 cup 111
Bread stuffing, dry, crumbly—1 cup 501
Bread, rye, 1 slice 61
Bread, white, 1 slice 68
Bread, whole wheat, 1 slice 67
Brown and serve roll, 1 roll 84
Bun, hamburger, each 119
Bun, hot dog, each 119
Butter Tastin' Biscuit, 1869 Brand, each 100
Buttermilk biscuit, fluffy, Hungry Jack, each 90
Cornbread muffin, 1 muffin, home recipe 126
Cornbread twists, 1 stick—Pillsbury 70
Cornbread, from mix, 1/9 of 12 oz. mix, 1 egg, milk 178
Crescent roll, 1 roll—Pillsbury 100
Croissant, each 200
Croutons, seasoned, 1/2 oz—Pepperidge Farm 70
Dinner roll, cloverleaf or pan roll 83
Eggo blueberry waffles, each 130
Eggo buttermilk waffles, each 120
Eggo oat bran waffles, each 110
English muffin, Thomas', 1 muffin 130
French bread, 1 slice 73
Hoagie roll, 11 1/2 x 3 in. 392
Lite bread, 1 slice—Merita lite wheat 40
Lite pancake mix, 4 in. pancake—Aunt Jemima 43
Oat bran muffin, 1 muffin—Duncan Hines 110
Onion roll, Pepperidge Farm, each 150
Pancake mix, 4 in. pancake—Aunt Jemima 83
Pancakes, home recipe, 1 4 in. cake 62
Pancakes, home recipe, 1 6 in. cake 169
Pillsbury buttermilk biscuit, 1 biscuit 50
Pita bread, 1/2 round bread, Mediterranean 80
Taco shells, 1 shell—Old El Paso 55

Burger King
Bleu Cheese dressing, 1 packet 300
Cheese Whopper, each 711
Chef salad, each 180
Chicken salad, each 140
Chicken specialty, each 688
Chicken Tenders, 1 piece 34
Croissan'wich, Ham, egg and cheese 335
Croissan'wich, Bacon, egg and cheese 355
Croissan'wich, Sausage, egg and cheese 538
French dressing, 1 packet 280
French fries, 1 serving 227
Garden salad, each 90
House dressing, 1 packet 260
Onion rings, 1 serving 274
Reduced Italian dressing, 1 packet 30
Salad bacon bits, 1 packet 16
Salad croutons, 1 packet 29
Thousand Island, 1 packet 240
Vanilla milkshake, regular 321
Whaler, each 488
Whopper, each 628

Candy
5th Avenue Bar, each 270
Bar None, each 240
Chocolate Caramel Figurine Bar, each 100
Chocolate Figurine Diet Bar, each 100
Figurine, Peanut Butter Chocolate, each 100
Fruit Roll-Ups, 1/2 oz. roll 50
Granola bar, Nature Valley, each, Oats 'n Honey 120
Granola bar, Nature Valley, each, peanut butter 120
Halvah, 1 oz. bar 160
Hershey bar with almonds, each 250
Hershey chocolate bar, each 250
Hershey's Kisses, 9 pieces 220
Hershey's Mr. Goodbar, each 1 3/4 oz. 300
Hershey's Symphony chocolate, Almonds & Toffee Chips 220
Kit Kat bar, each 250
Krackel bar, each 250
Kudos, chocolate chip, 1 granola bar 180
M&Ms, peanut, 1 package 250
M&Ms, plain, 1 package 240
Mars bar, each 240
Marshmallow, 1 large 23
Peanut butter cups, Reese's—2 cups 280
Reese's Pieces, 1 package, 1.95 oz. 270
Rolo caramels, 9 pieces 270
S'Mores Figurine Diet Bar, each 100
Skor Toffee bar, each 220
Snickers, each 275
Twix candy bar, 1 package, 2 bars 280
Vanilla Figurine Diet Bar, each 100
Whatchamacallit candy bar, each 260

Cereal
Cheerios, 1 oz. or 1 1/4 cups 110
Cracklin' Oat Bran, 1 oz. or 1/2 cup 110
Honey Bunches of Oats, Post cereal—2/3 cup 110
Kellogg's Corn Flakes, 1 oz. or 1 cup 100
Kellogg's Crispix, 1 oz. or 1 cup 110
Kellogg's Frosted Flakes, 1 oz. or 3/4 cup 110
Kellogg's Heartwise, 1 oz. or 2/3 cup 90
Kellogg's Product 19, 1 oz. or 1 cup 100
Kellogg's Raisin Bran, 1 oz. or 3/4 cup 120
Kellogg's Special K, 1 oz. or 1 cup 110
Mueslix Crispy Blend, 1 oz. or 2/3 cup 160
Mueslix Golden Crunch, 1 oz. or 1/2 cup 120
Nature Valley cereal, toasted oat—1 cup 390
Nut & Honey Crunch, 1 oz. or 2/3 cup 110
Oatmeal, cooked, 1 cup 132
Oatmeal, dry, 1 cup 312
Rice Chex, 1 oz., or 1 1/8 cup 110
Rice Krispies, 1 oz. or 1 cup 110
Shredded wheat, regular, 1 biscuit 80
Shredded Wheat Squares, Fruit—1 oz. or 1/2 cup 90
Spoonsize shredded wheat, 1 cup 165
Total cereal, 1 oz. or 1 cup 100
Trix cereal, 1 oz. or 1 cup 110
Wheat Chex, 1 oz. 100
Wheaties, 1 oz. or 1 cup 100

Cookies
Butter cookies, 1 Danish butter cookie 23
Chocolate chip cookie, home recipe 51
Chocolate chip cookies, Girl Scout Country Hearth 35
Chocolate chip cookies, Entenmann's 49
Fig newtons, Lance, 1 package 150
Girl Scout cookies, Trefoils—shortbread 30
Girl Scout cookies, Country Hearth Choc Chip 35
Girl Scout cookies, Thin Mints 40
Girl Scout cookies, Do-si-dos p'nut butter 50
Girl scout cookies, Cabana cremes 60
Girl Scout cookies, Tagalongs—peanut butter 80
Girl Scout Samoas, coconut cookie 80
Nekot, Lance p'nut butter cookies 210
Oatmeal cookie, 1 2 5/8 in. cookie 59
Oatmeal raisin cookies, Entenmann's 49
Oreos, each 50
Pecan Sandy, each 80
Sugar cookie, home recipe—2 1/4 in. 36
Vanilla wafers cookies, Keebler 20

Crackers
American Heritage sesame crackers, 4 crackers 80
Bacon crackers, 1 cracker—Nabisco 10
Cheese crackers, Lance Toastchee—6 crackers 190
Cheese on wheat, Lance crackers, 1 package 180
Goldfish crackers, original, 45 crackers 140
Goldfish crackers, pretzel, 40 crackers 120
Ritz crackers, 4 crackers 70
Rye-chee crackers, 1 package—Lance 190
Saltine crackers, each 12
Sunshine American Heritage, 1 wheat bran cracker 150
Sunshine Cheez-it crackers, 12 crackers, 1/2 oz. 70
Thin Bits, 12 crackers 70
Town House crackers, 4 crackers 70
Triscuit, 3 wafers 60
Van-O-Lunch, Lance, 6 crackers 180
Vegetable Thins, Nabisco—7 crackers 70
Waverly wafers, 4 crackers 70
Wheat Bran crackers, Sunshine, 1 cracker 15
Wheat Thins, 8 crackers 70

Dairy
Butter, 1 tbsp 100
Butter, 1 pat 36
Butter, stick, 4 oz. 813
Buttermilk, low-fat, 1 cup 90
Cheese, American, 1 slice, Kraft 100
Cheese, American "Lite", 1 slice 70
Cheese, Brie, 1 oz. 95
Cheese, Camembert, 1 oz. 85
Cheese, cheddar, 1 oz., or 1/4 cup shredded 114
Cheese, colby, 1 oz. 112
Cheese, gouda, 1 oz. 101
Cheese, liver, 1 oz. 86
Cheese, Monterey jack, 1 oz. 106
Cheese, mozarrella, skim, 1 oz., partly skim milk 79
Cheese, mozzarella, 1 oz., or 1/4 cup shredded 90
Cheese, muenster, 1 oz. 104
Cheese, Parmesan, grated, 1 tbsp. 23
Cheese, Parmesan, grated, 1 oz. 129
Cheese, pimento, 1 oz. 106
Cheese, provolone, 1 oz. 100
Cheese, ricotta, 1 oz., part-skim 35
Cheese, Swiss, 1 oz. 107
Cheese, Swiss slices, 1 1/4 oz. 7 1/2 x 4 in. slice 130
Cottage cheese, 1% fat, 1 cup 164
Cottage cheese, 2% fat, 1 cup 203
Cottage cheese, creamed, 1 cup 217
Cottage cheese, dry curd, 1 cup 123
Cream cheese, 1 oz. 414
Cream cheese, light, Kraft—1 oz., 2 tbsp. 60
Cream, light, 1 tbsp. 29
Cream, light, 1 cup 469
Egg nog, 1 cup 342
Half and half, 1 tbsp. 20
Half and half, 1 cup 315
Ice cream, vanilla, hard, 1 cup 269
Ice cream, vanilla, soft, 1 cup 377
Ice cream, "death from within", 1 cup 500
Ice milk, vanilla, hard, 1 cup 184
Ice milk, vanilla, soft, 1 cup 223
Imitation sour cream, 1 tbsp.—Light Choice 25
Margarine, 1 tbsp. 102
Margarine, 1 stick 816
Milk, low fat, 8 fl. oz., 1% fat 102
Milk, low fat, 8 fl. oz., 2% fat 121
Milk, nonfat (skim), 8 fl. oz. 86
Milk, whole, 8 fl. oz. 3.3% fat 150
Non-dairy creamer, 1 tsp. 11
Soft margarine, 1 tbsp.—Fleishmann 100
Sour cream, 1 tbsp. 26
Sour cream, 1 cup 493
Squeeze cheese, 1 oz. 82
Velveeta cheese, 1 oz. 80
Velveeta cheese slices, 3/4 oz. slice 68
Whipped cream, 1 cup, canned pressurised 154
Whipping cream, heavy, 1 cup, whipped 410
Whipping cream, light, 1 cup, whipped 349
Yogurt, Weight Watchers 150
Yogurt, Dannon plain, 1 cup 140
Yogurt, Dannon vanilla, 8 oz. 210
Yogurt, Dannon with fruit, 1 cup 240
Yogurt, plain, 1 cup 150

Dessert
Angel food cake, 1/12 of 9 in. cake 137
Apple pie, frozen, 1/6 of pie, Banquet 250
Apple spice cake, 1 Hostess Light 130
Banana cake, from mix, 1/12 cake—Pillsbury 250
Blackout pudding cake, Entenmann's 1/12 of cake 96
Blueberry crunch cake, Entenmann's 1/12 of cake 113
Carrot 'n Spice cake, Pillsbury mix—1/12 cake 260
Carrot cake, Entenmann's 1/12 of cake 114
Cheese crumb Babka, Entenmann's 1/12 of cake 105
Cherry pie, frozen, 1/6 pie, Banquet 250
Chocolate cake, 1/12 of 2 layer cake 308
Chocolate fudge, 1 cu. in. 84
Chocolate pound cake, Entenmann's 1/12 of cake 123
Cinnamon Raisin Danish, each, Pillsbury 140
Cinnamon Roll, each, Pillsbury 210
Coffee cake, apple raisin, Entenmann's 1/12 of cake 90
Coffee cake, Bavarian creme, Entenmann's 1/12 of cake 103
Coffee cake, cheese-filled, Entenmann's 1/12 of cake 105
Coffee cake, cherry cheese, Entenmann's 1/12 of cake 90
Crunch cake, banana walnut, Entenmann's 1/12 of cake 123
Crystal Light popsicles, 1 diet frozen drink bar 14
Devils food cake, 1/12 of 9 in. cake 312
Double fudge cake, Entenmann's 1/12 of cake 116
Fig Cake, Lance—2 1/8 oz. 210
Frozen yogurt, peach, Sealtest fat-free, 1 cup 200
Fudge brownie with walnuts, Pillsbury mix—2 in. square 150
Fudge golden cake, Entenmann's 1/12 of cake 116
Gingerbread cake, 1/9 of 8 x 8 in. cake 174
Golden pound cake, Entenmann's 1/12 of cake 98
Hershey's Fudge Topping, 1 tbsp. 50
Hostess lights, 1 apple spice cake 130
Iced cinnamon roll, Pillsbury 110
Lemon twist, Entenmann's 1/12 of cake 113
Oatmeal Cake, Lance—creme-filled 240
Orange Danish, Pillsbury 140
Orange sunshine cake, Entenmann's 1/12 of cake 105
Peach pie, 1/8 pie 301
Pecan pie, 1/8 of 9 in. pie 431
Pumpkin pie, 1/8 pie 241
Raspberry twist, Entenmann's 1/12 of cake 113
Streusel coffee cake, Pillsbury, 1/8 of cake 180
Twinkies, each 160
White cake, 1/12 of 2 layer cake 333
Yellow cake, 1/12 of 2 layer cake 310

Domino's Pizza
Cheese pizza, 1 slice, 16 in. pizza 188
Deluxe pizza, 1 slice, 16 in. pizza 299
Ham pizza, 1 slice, 16 in. pizza 208
Pepperoni pizza, 1 slice, 16 in. pizza 230
Pizza, double cheese, 1 slice, 16 in. pizza 272
Pizza, sausage & mushroom, 1 slice, 16 oz. pizza 215
Veggie pizza, 1 slice, 16 in. pizza 249

Dressing
Blue cheese dressing, 1 tbsp. 77
Blue cheese dressing, 1 cup 1235
Blue cheese, low fat, 1 tbsp. 3
Blue cheese, low fat, 1 cup 47
Italian dressing, 1 tbsp. 69
Italian dressing, 1 cup 1098
Oil and vinegar dressing, Newman's Own, 1 tbsp. 81
Ranch fat free dressing, Kraft, 1 tbsp. 16
Ranch salad dressing, Hidden Valley 1 tbsp. 40

Dunkin' Donuts
Apple filled donut, each 250
Cake donut, each 270
Chocolate croissant, each 440
Chocolate frosted donut, each 200
Croissant, each 310
Donut, Bavarian creme-filled, each 240
Glazed donut, each 200
Glazed French cruller, each 140
Jelly donut, each 220
Oat bran muffin, each 330

Eggs
Egg white, 1 large egg white 17
Egg yolk, from 1 large egg 59
Egg, fried in butter, 1 large egg 99
Egg, raw, boiled, or poached, 1 large 82
Scrambled eggs, 1 egg with butter & milk 111
Scrambled eggs, 1 cup, with butter & milk 325

Fish
Alaska King crab, 1 leg 129
Alaska King crab, steamed, 4 oz. 109
Blue crab, steamed, 1 cup or 4.8 oz. 138
Catfish, fried, 4 oz. fillet 259
Catfish, raw, 4 oz. 132
Clams, canned, 1 can 112
Crab cakes, 1 2 oz. cake 93
Crab meat, canned, 1 cup or 4.8 oz. 133
Crab, deviled, 1 cup 451
Crab, deviled, frozen, Mrs. Paul's—1 cake 170
Crayfish, steamed, 4 oz. 129
Croaker, fried, 4 oz. 251
Croaker, raw, 4 oz. 119
Dolphinfish, raw, 4 oz. 97
Eel, baked, 4 oz. 267
Fish sticks, Mrs. Paul's, 4 sticks 200
Fish, breaded and fried, 3 1/2 oz. 250
Fish, raw, broiled, poached, 3 1/2 oz. 140
Flounder, baked, 4 oz. 132
Flounder, fried, 2 fillets, Mrs. Paul's 270
Halibut, broiled, 4 oz. 194
Mackerel, Atlantic, baked, 4 oz. 297
Mackerel, Spanish, baked, 4 oz. 179
Oysters, canned, 1 cup or 9 oz. 179
Oysters, fried, 6 medium, or 3.14 oz. 173
Oysters, steamed, 12 medium, or 3 oz. 117
Perch, baked, 4 oz. 132
Sardines in oil, drained, 3 3/4 oz.—Atlantic 192
Sardines, tomato sauce, 3 3/4 oz. 189
Scallops, frozen, Mrs. Paul's—3 1/2 oz. 230
Scallops, fried, 4 oz. or 7 large scallops 242
Scallops, steamed, 4 oz. 127
Shad, raw, 4 oz. 223
Shark, raw, 4 oz. 148
Shrimp, fried, 4 oz. 275
Shrimp, fried, frozen, Mrs. Paul's—3 oz. 200
Shrimp, steamed, 4 oz. 112
Surimi, 4 oz. 116
Tuna, bluefin, steamed, 4 oz. 209
Tuna, canned in oil, 1 6 1/4 oz. can, drained 331
Tuna, canned in water, 1 6 1/4 oz. can 234

Frozen Food
Almond Chicken, La Choy frozen dinner 290
Baby Bay Shrimp, Armour Dinner Classics Lite 250
Baked Chicken Breast w/ gravy, Stouffer's frozen dinner 300
Barbecue Style Chicken, Stouffer's frozen dinner 390
Bean & cheese burrito entree, Old El Paso, each 340
Bean & cheese chimichanga, Old El Paso, each 350
Beef & bean burrito, hot, Old El Paso, each 340
Beef & bean burrito, medium, Old El Paso, each 330
Beef & bean burrito, mild, Old El Paso, each 330
Beef & Broccoli, La Choy frozen dinner 290
Beef & pork chimichanga, Old El Paso, each 340
Beef Burgundy with Parsley Noodles, Light & Elegant 250
Beef Cannelloni, Lean Cuisine, 9 5/8 oz. 260
Beef chimichangas, Old El Paso, each 380
Beef Chop Suey with Rice, Stouffer's entree 300
Beef Dijon, Stouffer's frozen dinner 290
Beef Enchanadas, Lean Cuisine, 9 1/4 oz. 280
Beef enchilada, Old El Paso, each 210
Beef enchilada dinner, Old El Paso, 11 oz. 390
Beef Julienne with rice & pepper, Light & Elegant 260
Beef Pepper Steak, Armour Dinner Classics Lite 290
Beef pie, Banquet, 1 frozen pot pie 500
Beef pie, Morton—7 oz. 430
Beef pie, Stouffer's entree 500
Beef pot pie, 1 pie—Swanson 380
Beef Ragout, Stouffer's frozen dinner 300
Beef Short Rib in Gravy, Stouffer entree 350
Beef Sirloin Tips, Le Menu frozen dinner 400
Beef Stroganoff, Le Menu frozen dinner 450
Beef Stroganoff, Armour Dinner Classics 420
Beef Stroganoff with Parsley Noodles, Light & Elegant 290
Beef Stroganoff with Parsley Noodles, Stouffer entree 390
Beef Teriyaki in Sauce, Stouffer entree 290
Beef Teriyaki with rice & pea pods, Light & Elegant 240
Beef, cheese chimichanga dinner, Old El Paso, 11 oz. 510
Beefsteak Ranchero, Lean Cuisine, 9 1/4 oz. 270
Breast of Turkey, Le Menu frozen dinner 270
Cashew Chicken in Sauce, Stouffer entree 380
Cheese Cannelloni, Lean Cuisine, 9 1/8 oz. 260
Cheese enchilada, Old El Paso, each 250
Cheese enchilada dinner, Old El Paso, 11 oz. 590
Cheese enchiladas, Stouffer entree 590
Cheese Pizza, Lean Cuisine, French bread 310
Cheese Stuffed Shells, Stouffer's frozen dinner 310
Chicken & noodles, Armour Dinner Classics 340
Chicken a l'Orange, Lean Cuisine, 8 oz. 260
Chicken a la King, Le Menu frozen dinner 330
Chicken a la King with Rice, Stouffer entree 290
Chicken and Vermicelli, Lean Cuisine, 11 3/4 oz. 270
Chicken Breast Marsala, Armour Dinner Classics Lite 270
Chicken Burgundy, Armour Dinner Classics Lite 250
Chicken Cacciatore, Armour Dinner Classics Lite 240
Chicken Cacciatore, Lean Cuisine, 10 7/8 oz. 250
Chicken chimichangas, Old El Paso, each 370
Chicken Chow Mein, Stouffer entree 130
Chicken Chow Mein, Lean Cuisine, 11 1/4 oz. 250
Chicken Chow Mein, Imperial, La Choy frozen dinner 270
Chicken Cordon Bleu, Le Menu frozen dinner 470
Chicken Divan, Stouffer entree 320
Chicken Enchanadas, Lean Cuisine, 9 7/8 oz. 270
Chicken enchilada, Old El Paso, each 220
Chicken enchilada with sour cream, Old El Paso, each 280
Chicken Enchiladas, Stouffer entree 490
Chicken Enchiladas Suiza, Weight Watchers 9.37 oz. 330
Chicken Florentine, Stouffer's frozen dinner 430
Chicken Florentine, Le Menu frozen dinner 340
Chicken fricassee, Armour Dinner Classics 340
Chicken in Cheese Sauce, Light & Elegant 295
Chicken in Herb, Lean Cuisine, 9 1/2 oz. 260
Chicken Italiano, Stouffer's frozen dinner 280
Chicken Marsala, Lean Cuisine, 8 1/8 oz. 190
Chicken Milan, Armour Dinner Classics 320
Chicken Oriental, Armour Dinner Classics Lite 280
Chicken Oriental, Lean Cuisine, 9 3/8 oz. 230
Chicken Parmesan, Lean Cuisine, 10 oz. 260
Chicken Parmigiana, Le Menu frozen dinner 400
Chicken Parmigiana, Stouffer's frozen dinner 360
Chicken Parmigiana with Parsley, Light & Elegant 260
Chicken pie, Banquet, 1 frozen pot pie 540
Chicken pie, Stouffer entree 530
Chicken pie, Morton—7 oz. 415
Chicken pot pie, 1 pie—Swanson 370
Chicken Tenderloins, Stouffer's frozen dinner 330
Chicken tenderloins in barbecue sauce, Stouffer entree 270
Chicken with Supreme Sauce, Stouffer's frozen dinner 360
Chicken, Sweet and Sour, Le Menu frozen dinner 450
Chili Con Carne with Beans, Stouffer entree 260
Chopped Sirloin Beef, Le Menu frozen dinner 440
Creamed Chicken, Stouffer entree 300
Creamed Chipped Beef, Stouffer entree—11 oz. 460
Curry Turkey with Rice, Stouffer's frozen dinner 320
Deluxe Pizza, Lean Cuisine, French bread 350
Escalloped Chicken & Noodles, Stouffer entree 420
Fiesta Beef, Stouffer's frozen dinner 270
Fiesta Lasagna, Stouffer entree 430
Fillet of Sole, Le Menu frozen dinner 360
Fish Divan, Lean Cuisine, 12 3/8 oz. 260
Fish Florentine, Lean Cuisine, 9 oz. 230
Fish Jardiniere, Lean Cuisine, 11 1/4 oz. 290
Fried Chicken, Stouffer's frozen dinner 450
Glazed Chicken, Lean Cuisine, 8 1/2 oz. 270
Glazed Chicken with Vegetable Rice, Light & Elegant 240
Green Pepper Steak with Rice, Stouffer entree 330
Ham & Asparagus Bake, Stouffer entree 510
Ham Steak, Le Menu frozen dinner 300
Homestyle Chicken and Noodles, Stouffer entree 310
Homestyle Meatloaf, Stouffer's frozen dinner 410
Homestyle Pot Roast, Stouffer's frozen dinner 220
Lasagna, Stouffer—10 1/2 oz. 360
Lasagna Florentine, Light & Elegant 280
Lasagna with Meat, Lean Cuisine, 10 1/4 oz. 270
Linguini with Clam, Lean Cuisine, 9 5/8 270
Lobster Newburg, Stouffer entree 380
Macaroni & Beef w/ Tomatoes, Stouffer—11 1/2 oz. 340
Macaroni & Cheese, Stouffer entree—12 oz. 500
Macaroni & cheese dinner, Banquet—10 oz. 415
Macaroni & Cheese with Bread Crumbs, Light & Elegant 300
Manicotti, Le Menu frozen dinner 360
Meat Lasagna, Lean Cuisine, 10 1/4 oz. 270
Meatball Stew, Lean Cuisine, 10 oz. 250
Mincemeat pie, frozen, 1/6 pie, Banquet 260
Noodles & chicken dinner, Banquet—10 oz. 340
Oriental Beef, Lean Cuisine, 8 5/8 oz. 250
Oven Fried Fish, Weight Watchers 300
Pasta Mornay with Ham, Lean Cuisine, 9 3/8 oz. 280
Pasta Shells, Cheese with Tomato, Stouffer entree 330
Pepper Steak, Le Menu frozen dinner 370
Pepperoni Pizza, Lean Cuisine, French bread 340
Pizza, Extra Cheese, Lean Cuisine, French bread 350
Pizza, frozen, individual, 8 oz. 550
Rigatoni Bake, Lean Cuisine, 9 3/4 oz. 260
Roast Turkey Breast, Stouffer's frozen dinner 330
Salisbury Steak, Armour Dinner Classics Lite 270
Salisbury Steak, Armour Dinner Classics 460
Salisbury Steak, Lean Cuisine, 9 1/2 oz. 280
Salisbury Steak in Gravy, Stouffer entree 250
Salisbury Steak with Gravy, Stouffer's frozen dinner 400
Sausage Pizza, Lean Cuisine, French bread 350
Seafood Newburg, Armour Dinner Classics 300
Seafood w/ Natural Herbs, Armour Dinner Classics Lite 220
Sesame Chicken, Stouffer's frozen dinner 320
Shrimp and Chicken, Lean Cuisine, 10 1/8 oz. 270
Shrimp Creole dinner, Healthy Choice 210
Shrimp Creole with rice & pepper, Light & Elegant 220
Shrimp Primavera, Stouffer's frozen dinner 240
Shrimp with Lobster Sauce, La Choy frozen dinner 220
Sirloin roast, Armour Dinner Classics 300
Sirloin tips, Armour Dinner Classics 340
Sliced Turkey & Gravy, Light & Elegant 240
Sliced Turkey Breast, Lean Cuisine, 8 oz. 240
Spaghetti & meatballs dinner, Banquet—10 oz. 290
Spaghetti with Beef, Lean Cuisine, 11 1/2 oz. 280
Spaghetti with Meat Sauce, Stouffer entree 370
Spaghetti with Meat Sauce, Light & Elegant 290
Spaghetti with Meatballs, Stouffer entree 380
Steak Diane, Armour Dinner Classics Lite 290
Stuffed Cabbage, Lean Cuisine, 10 3/4 oz. 220
Stuffed Green Peppers with Beef, Stouffer entree 400
Stuffed Turkey Breast, Weight Watchers 260
Swedish Meatballs in Gravy, Stouffer entree 480
Sweet & Sour Chicken, Armour Dinner Classics Lite 250
Sweet & Sour Chicken, Healthy Choice frozen dinner 280
Szechuan Beef, Lean Cuisine, 9 1/4 oz. 260
Taco dinner, 1 taco—Old El Paso 67
Tortellini Beef with Marinara, Stouffer entree 360
Tortellini Cheese in Alfredo, Stouffer entree 600
Tortellini Cheese with Tomato Sauce, Stouffer entree 360
Tortellini Cheese with Vinaigret, Stouffer entree 400
Tortellini with Meat, Armour Dinner Classics Lite 250
Tortilla Grande, Stouffer entree 530
Tuna Lasagna, Lean Cuisine, 9 3/4 oz. 270
Tuna Noodle Casserole, Stouffer entree 310
Tuna pie, Banquet, 1 frozen pot pie 540
Turkey & dressing, Armour Dinner Classics 330
Turkey Casserole with Gravy, Stouffer entree 360
Turkey Dijon, Lean Cuisine, 9 1/2 oz. 270
Turkey pie, Banquet, 1 frozen pot pie 500
Turkey pie, Morton—7 oz. 420
Turkey Pie, Stouffer entree 540
Turkey pot pie, 1 pie—Swanson 390
Turkey Tetrazzini, Stouffer entree 380
Veal Parmigiana, Armour Dinner Classics 400
Vegetable Lasagna, Stouffer entree 420
Vegetarian Chili, Stouffer's frozen dinner 280
Welsh Rarebit, Stouffer entree—10 oz. 700
Yankee Pot Roast, Le Menu frozen dinner 370
Yankee pot roast, Armour Dinner Classic 390
Zucchini Lasagna, Lean Cuisine, 11 oz. 260

Fruit
Apple, medium, 1 apple, 2 3/4 in., 1/3 lb. 80
Apricot, each 20
Avocado, each 380
Banana, 1 medium—8 3/4 in. 101
Cantaloupe, each 160
Cantaloupe, 1 cup, cubed 48
Grape, each 2
Honeydew melon, 1 cup, cubed 56
Lemon, each 30
Nectarine, 1 2 1/2 in. fruit 88
Orange, Florida, 1 medium orange 71
Orange, navel, 1 medium orange 71
Peach, peeled, medium, 2 1/2 in. 38
Peach, peeled, large, 2 3/4 in. 58
Pear, Bartlett, 1 medium pear, 2 1/2 x 3 1/2 in. 100
Pineapple, sliced, in syrup, 3 in. slice 43
Pineapple, diced, 1 cup 80
Plum, each 35
Plum, Damson, 10 plums, 1 in. 66
Prune, each 20
Raisins, 1 1/2 oz. 124
Strawberries, fresh, 1 cup 53
Strawberries, frozen sliced, 1 cup, with sugar 278
Watermelon, 1 cup 45

Ingredients
Baking powder, tsp. 4
Bisquick, 1 cup 480
Caramel cake icing, 1/12 cake 64
Chocolate cake icing, 1/12 cake 104
Chocolate syrup, Hershey's, 1 tbsp. 40
Corn meal, 1 cup 502
Corn oil, 1 tbsp. 122
Cream cheese icing, Pillsbury, 1/12 cake 160
Flour, 1 cup 455
Hamburger Helper, Chili, 1 box w/o meat 520
Hamburger Helper, Lasagna, 1 box, 7 3/4 oz. 800
Hamburger Helper, Stroganoff, 1 box, w/o meat 950
Oil, salad, 1 tbsp. 120
Pepper, black, 1 tsp. 5
Salt, 1 tbsp. 0
Tuna Helper, Au gratin, w/o tuna, 1 package 900
Tuna Helper, Mushroom, w/o tuna, 1 package 700
Vegetable oil, 1 tbsp.—most varieties 122
White cake icing, 1/12 cake 100
Whole wheat flour, 1 cup 400

Juice
Apple juice, 1 cup 117
Grapefruit juice, 1 cup 96
Hi-C, 8 fl. oz. 133
Orange juice, fresh, 8 fl. oz. 112
Orange juice, frozen reconstituted, 8 fl. oz. 122
Tomato juice, 6 fl. oz. 30
V8 Juice, regular or spicy, 6 fl. oz. 35

Kentucky Fried Chicken
Barbecue sauce, 1 oz. 35
Biscuit, each 235
Chicken breast, center, extra crispy 342
Chicken breast, center, original recipe 283
Chicken breast, side, original recipe 267
Chicken breast, side, extra crispy 343
Chicken drumstick, original recipe 146
Chicken drumstick, extra crispy 204
Chicken Littles, each 169
Chicken sandwich, each 482
Chicken thigh, original recipe 294
Chicken thigh, extra crispy 406
Chicken wing, original recipe 178
Chicken wing, extra crispy 254
Coleslaw, 1 serving 119
Corn on the cob, 1 serving, 5 oz. 176
French fries, 1 serving 244
Honey sauce, 1 oz. 49
Kentucky nuggets, 1 nugget 46
Mashed potatoes, 1 serving with gravy 71
Mustard sauce, 1 oz. 36
Sweet'n'sour sauce, 1 oz. 58

McDonald's
1000 Island dressing, 1 package 390
Apple pie, each 260
Big Mac, each 560
Bleu Cheese dressing, 1 package 350
Caesar dressing, 1 package 300
Cheeseburger, each 310
Chef salad, each 230
Chicken McNuggets, 1 nugget 48
Chicken salad, each 140
Chocolate chip cookies, 1 box 330
Chocolate milkshake, 1 milkshake—10.3 fl. oz. 390
Egg McMuffin, each 330
Filet-O-Fish, each 432
French dressing, 1 package 230
French fries, small serving 220
French fries, medium serving 320
French fries, large serving 400
Garden salad, 1 salad 110
Hamburger, each 260
Hash browns, each 130
Ice cream, soft serve cone 140
McDonaldland cookies, box 290
McNuggets barbecue sauce, 1.1 oz. 50
McNuggets mustard sauce, 1 serving 70
McNuggets sweet & sour sauce, 1 serving 60
Peppercorn dressing, 1 package 400
Quarter Pounder, each 410
Quarter Pounder with cheese, each 520
Ranch dressing, 1 package 330
Red French dressing, 1 package 160
Sausage biscuit, 1 biscuit & patty 440
Side salad, 1 salad 60
Strawberry milkshake, 1 milkshake—10.3 fl. oz. 380
Sundae, hot caramel, each 340
Sundae, hot fudge, each 310
Sundae, strawberry, each 280
Thousand Island Dressing, 1 package—2 oz. 390
Vanilla milkshake, 1 milkshake—10.3 fl. oz. 350
Vinaigrette dressing, 1 package 60

Meat
Bacon, 1 slice, 20/lb. 36
Beef bologna, 1 slice, 1 oz. 89
Beef salami, 1 slice, 0.8 oz. 58
Beef stew, 8 oz.—Dinty Moore 220
Beef, chuck roast, 4 oz., lean 265
Beef, flank steak, 4 oz., broiled 288
Beef, ground, cooked, 4 oz., extra lean 288
Beef, ground, cooked, 4 oz., regular 347
Beef, ground, raw, 4 oz., extra lean 265
Beef, ground, raw, 4 oz., lean 298
Beef, ground, raw, 4 oz., regular 351
Beef, porterhouse steak, 4 oz., broiled 247
Beef, round roast, 4 oz., lean 208
Beef, sirloin steak, 4 oz., broiled 240
Beef, T-bone steak, 4 oz., broiled, lean 243
Breakfast sausage, link, 1 link, 1 oz. raw 48
Breakfast sausage, patty, 1 patty, 3 7/8 in. 100
Chili con carne, 15 1/2 oz. can 572
Corned beef brisket, 4 oz. 284
Corned beef, canned, 1 oz. 71
Country ham, 4 oz., lean 220
Ham, canned, 4 oz., unheated 164
Ham, cooked smoked, 1 slice—Oscar Mayer 20
Ham, extra lean, 4 oz. 164
Ham, picnic, 4 oz. 177
Ham, regular, 4 oz., lean 201
Ham, sliced, 1 slice, 1 oz. 52
Hot dog, beef, 1 hot dog, 8 per pound 184
Hot dog, pork and beef, 1 hot dog, 8 per pound 183
Italian sausage, 1 link, 1/4 pound 268
Little smoked sausage, 1 link 43
Liverwurst, 1 oz. 93
Luncheon meat, beef, 1 slice, 1 oz. 87
Peppered sandwich loaf, pork, beef, 1 slice, 1 oz. 42
Pepperoni, 1 oz., 14 slices, Hormel 140
Pork and beans, 1 cup 311
Pork and beans, 1 can, 20 oz. 692
Pork center rib, 1 chop, 3 oz., pan-fried 219
Pork loin roast, 4 oz., lean 268
Pork spareribs, 4 oz., braised 451
Pork, Boston butt roast, 4 oz., lean 291
Pork, loin chop, trimmed, broiled, 1 3 oz. chop 294
Ravioli, Mini, Chef Boyardee, 1 can 420
Spam, 2 oz. 170
Venison, 4 oz., lean 143

Nuts
Almonds, dry roasted, smoke flavor Planters, 1 oz. 170
Almonds, slivered, Planter's 1/3 cup, 2 oz. 170
English walnuts, 10 nuts 322
English walnuts, 1 cup, chopped 781
Peanut butter, 1 tbsp. 94
Peanuts, honey roasted, Planters, 1 oz. 170
Peanuts, roasted in shell, 10 peanuts 105
Peanuts, roasted, canned, 1 oz. 170
Peanuts, salted, Lance, 1 1/8 oz. 190
Pecans, 1 cup shelled halves 742
Sunflower seeds, raw, unsalted, 1 oz. 159
Sunflower seeds, roasted, Planters, 1 oz. 160

Pasta
Egg noodles, 1 cup 200
Fried noodles, 1 cup 220
Macaroni & cheese, baked, home recipe, 1 cup 430
Macaroni & cheese, mix, Kraft—1 cup, per directions 386
Macaroni, firm, 1 cup 192
Macaroni, tender, 1 cup 155
Spaghetti, al dente, 1 cup 192
Spaghetti, tender, 1 cup 155
Suddenly Salad Classic Pasta, Betty Crocker—1 box 960

Pizza Hut
Cheese, 1 slice—Thin 'n Crispy 149
Cheese, 1 slice—pan pizza 246
Cheese, 1 slice—Hand Tossed 259
Pepperoni, 1 slice—Thin 'n Crispy 207
Pepperoni, 1 slice—Hand Tossed 250
Pepperoni, 1 slice—pan pizza 270
Pepperoni, 1 pizza—Personal Pan 675
Super Supreme, 1 slice—Thin 'n Crispy 232
Super Supreme, 1 slice—pan pizza 266
Super Supreme, 1 slice—Hand Tossed 278
Supreme, 1 slice—Thin 'n Crispy 230
Supreme, 1 slice—Hand Tossed 270
Supreme, 1 slice—pan pizza 290
Supreme, 1 pizza—Personal Pan 647

Poultry
Chicken back, fried, w/o skin, 1/2 back 167
Chicken back, fried, with skin, 1/2 back 238
Chicken back, roasted, w/o skin, 1/2 back 96
Chicken back, roasted, with skin, 1/2 back 159
Chicken breast, fried, w/o skin, 1/2 breast 161
Chicken breast, fried, with skin, 1/2 breast 218
Chicken breast, roasted, w/o skin, 1/2 breast 142
Chicken breast, roasted, with skin, 1/2 breast 193
Chicken breast, smoked, Butterball, 1 slice 30
Chicken drumstick, fried, w/o skin, 1 drumstick 82
Chicken drumstick, fried, with skin, 1 drumstick 120
Chicken drumstick, roasted, w/o skin 76
Chicken drumstick, roasted, with skin 112
Chicken giblets, fried, 1 cup or 5 oz. 402
Chicken hot dog, 1 hot dog, 10 per pound 116
Chicken livers, simmered, 1 cup or 5 oz. or 7 livers 219
Chicken neck, fried, w/o skin, 1 neck 50
Chicken neck, fried, with skin, 1 neck 119
Chicken neck, simmered, w/o skin 32
Chicken neck, simmered, with skin 94
Chicken thigh, fried, w/o skin, 1 thigh 113
Chicken thigh, fried, with skin, 1 thigh 162
Chicken thigh, roasted, w/o skin 109
Chicken thigh, roasted, with skin 153
Chicken wing, fried, w/o skin, 1 wing 42
Chicken wing, fried, with skin, 1 wing 103
Chicken wing, roasted, w/o skin 43
Chicken wing, roasted, with skin 99
Chicken, dark meat, fried, 1 cup, or 5 oz. w/o skin 334
Chicken, dark meat, roasted, 1 cup or 5 oz., w/o skin 250
Chicken, light meat, fried, 1 cup, or 5 oz., w/o skin 268
Chicken, light meat, roasted, 1 cup or 5 oz., w/o skin 214
Duck, roasted, w/o skin, 4 oz. 228
Duck, roasted, with skin, 4 oz. 382
Goose liver, raw, 4 oz. 151
Goose, roasted, w/o skin, 4 oz. 270
Pheasant, raw, w/o skin, 4 oz. 151
Quail, raw, w/o skin, 4 oz. 152
Turkey bologna, 1 slice—average 57
Turkey bologna, 1 slice—Butterball 70
Turkey ham, 1 slice—Louis Rich 35
Turkey hot dog, 1 hot dog, 10 per pound 102
Turkey kielbasa, 4 oz.—Louis Rich 160
Turkey loaf, sliced, 2 slices, 1 1/2 oz. 47
Turkey pastrami, 1 slice, Louis Rich 35
Turkey sausage, Louis Rich—4 oz. 160
Turkey, raw, average, 4 oz., w/o skin 135
Turkey, roasted, 1 cup, or 5 oz. 238

Salad
Bac O's, 1 tbsp 40
Blue cheese dressing, 1 tbsp. 80
French dressing, 1 tbsp. 60
Italian dressing, 1 tbsp. 70
Potato salad with egg, home recipe, 1 cup 363
Thousand island dressing, 1 tbsp. 70
Three bean salad, Green Giant, 1 cup 140
Tuna salad, home recipe, 1 cup 349

Sauces
Au jus gravy mix, with water, 1 cup 19
Barbecue sauce, 1 tbsp.—Hunt's 20
Brown gravy mix, with water, 1 cup 9
Catsup, 1 tbsp. 18
Chicken gravy mix, with water, 1 cup 83
Enchilada sauce, hot, 1 cup—Old El Paso 120
Enchilada sauce, mild, 1 cup—Old El Paso 100
Mayonnaise, 1 tbsp. 100
Mayonnaise, 1 cup 1577
Mayonnaise, Weight Watchers, 1 tbsp. 50
Miracle Whip, 1 tbsp. 70
Miracle Whip Light, 1 tbsp. 45
Mushroom gravy mix, with water, 1 cup 70
Mustard, brown, 1 tsp. 5
Mustard, yellow, 1 tbsp. 10
Pizza Quick sauce, Ragu, 3 tbsp. 35
Soy sauce, 1 tbsp. 12
Spaghetti sauce, basil, 1 cup—Classico 100
Spaghetti sauce, beef-pork, 1 cup—Classico 140
Spaghetti sauce, mushroom, 1 cup—Classico 140
Spaghetti sauce, Newman's own, 1 cup 140
Spaghetti sauce, Ragu, Homestyle, 1 cup 100
Spaghetti sauce, Ragu, Chunky Gardenstyle, 1 cup 140
Spaghetti sauce, Ragu, 1 cup 160
Spaghetti sauce, Ragu, Fresh Italian, 1 cup 180
Spaghetti sauce, Ragu, Thick & Hearty, 1 cup 200
Taco sauce, 1 tbsp.—Old El Paso 5
Taco seasoning mix, 1 package—Old El Paso 100
Thick n Chunky Salsa, 1 tbsp.—Old El Paso 3
Vinegar, 1 fl. oz. 4
Vinegar, cider, 1 cup 34
Vinegar, distilled, 1 cup 29
White sauce mix, with milk, 1 cup 241
Worcestershire sauce, 1 tbsp. 15

Snacks
Canned onion rings, 1 2.8 oz. can—Durkee 480
Chee-tos, 1 oz.—25 chips 150
Doritos, 1 oz. 140
Fritos, 1 oz. 150
Popcorn, air-popped, 1 cup 25
Popcorn, microwave, Newman's Own, 8 cups 360
Popcorn, microwave, Golden Valley—1 bag, 8 cups 374
Popcorn, microwave, light, Orville Redenbacher—1 bag 234
Popcorn, with oil & salt, 1 cup 41
Potato chips, Lay's—1 oz. 150
Pretzel sticks, 1 oz. 111
Pretzels, 3-ring, 10 pretzels 117
Pringles corn chips, 1 can, 6 oz. 840
Tortilla chips, 1 oz.—Old El Paso 150

Soup
Bean with bacon soup, 1 can—Campbell's 431
Beef broth, Campbell's—1 can 40
Chicken noodle soup, 1 can—Campbell's 140
Chicken with rice soup, 1 can—Campbell's 150
Chicken with stars soup, 1 can—Campbell's 150
Chili beef soup, 1 can—Campbell's 385
Cream of chicken soup, 1 can—Campbell's 307
Cream of mushroom soup, 1 can—Campbell's 275
Cream of potato soup, 1 can—Campbell's 311
French onion soup, 1 can—Campbell's 150
Golden mushroom soup, 1 can—Campbell's 220
Hot and sour soup, 1 cup 100
Meatball vegetable soup, 1 can—Campbell's 275
Split pea soup, 1 can—Campbell's 450
Tomato soup, 1 can—Campbell's 247
Vegetable beef soup, 1 can—Campbell's 175
Vegetable soup, 1 can—Campbell's 225
Wonton soup, 1 cup 210

Sugar
Blackstrap molasses, 1 tbsp. 43
Blackstrap molasses, 1 cup 699
Honey, 1 tbsp. 64
Jam, 1 tbsp. 54
Jelly, 1 tsp. 18
Jelly, 1 tbsp. 49
Maple syrup, Aunt Jemima, 1 fl. oz. 102
Maple syrup, Aunt Jemima Lite, 1 fl. oz. 58
Sugar, 1 tsp. 15
Sugar, 1 tbsp. 46
Sugar, 1 cup 770

Taco Bell
Bean burrito, green sauce 351
Bean burrito, red sauce 357
Beef burrito, green sauce 398
Beef burrito, red sauce 403
Burrito supreme, green sauce 407
Burrito supreme, red sauce 413
Enchirito, green sauce 371
Enchirito, red sauce 382
Guacamole sauce, 1 serving 34
Soft taco, each 228
Taco, regular taco 183
Taco Bellgrande, each 355
Taco light, each 410
Tostada, green sauce 237
Tostada, red sauce 243

Vegetables
Artichokes, 1 artichoke 67
Asparagus, canned, 1 10 1/2 oz. can 54
Asparagus, fresh, 1 cup, boiled 36
Baked beans, 1 cup, canned, w/o pork 306
Bean curd, 4 oz. 81
Bean sprouts, boiled, 1 cup 35
Bean sprouts, raw, 1 cup 37
Beets, 1 cup, fresh 54
Beets, canned, 1 can, 10 1/2 oz. 109
Blackeye peas, 1 cup 178
Broccoli, cooked, 1 cup 40
Brussel sprouts, 1 cup, fresh 56
Butternut squash, baked—1 cup 139
Cabbage, cooked, 1 cup 31
Cabbage, raw, shredded, 1 cup 17
Carrot, raw, 1 carrot 30
Carrots, cooked, 1 cup 45
Carrots, sliced, 1 cup 48
Cauliflower, boiled, 1 cup 28
Cauliflower, raw, 1 cup, chopped 31
Celery, 3 small stalks, 5 in. 9
Chard, fresh, 1 cup 32
Coleslaw with French dressing, 1 cup 114
Coleslaw with salad dressing, 1 cup 119
Collards, canned, 1 cup 51
Collards, fresh, 1 cup 42
Corn on the cob, 1 5 in. ear 70
Corn, canned whole kernel, 1 can—10 oz. 360
Corn, cooked, 1 cup 140
Corn, creamed, 1 can, 15 1/2 oz. 320
Cucumbers, each 30
Eggplant, 1 cup, boiled 38
Eggplant sticks, fried, Mrs. Paul's, 3 1/2 oz. 240
Garbanzos, dry, 1 cup 367
Garden medley, Green Giant, 1 can—beans, carrots, corn 158
Garlic, raw, 1 clove 4
Great northern beans, 1 cup 212
Green beans, boiled, 1 cup 31
Green beans, canned, Del Monte, 1 16 oz. can 80
Green beans, low sodium, Del Monte, 1 16 oz. can 80
Green pepper, 1 pepper, 1/5 pound 16
Green pepper, diced, 1 cup 33
Grits, Quaker, 1 cup 133
Hotdog relish, 1 oz., Vlasic 40
Kale, fresh, 1 cup 43
Kale, frozen, 1 cup 40
Kidney beans, canned, 1 cup 230
Kidney beans, dried, 1 cup, cooked 218
Lentils, 1 cup 212
Lettuce, iceberg, 1 cup, shredded 7
Lettuce, iceberg, 1 head 70
Lima beans, 1 cup 189
Mushrooms, 1 cup, chopped 20
Mustard greens, fresh, 1 cup 32
Mustard greens, frozen, 1 cup 30
Navy beans, 1 cup 224
Okra, fried, 3 oz., Ore-Ida 170
Olives, green, 10 large 45
Olives, ripe, 10 extra large 61
Onions, raw, 1 cup 65
Peas, cooked, 1 cup 115
Pickles, dill, 1 pickle—3 3/4 x 1 1/4 in. 7
Pickles, dill, 1 oz. 4
Pickles, sweet, 1 oz. 30
Pinto beans, 1 cup 228
Potato, baked, 2 1/3 x 4 3/4 in. 145
Potato, boiled, medium, pared, 2 1/2 in. 88
Potato, boiled, large, pared, 2.3 x 4.7 in. 146
Potato, french fries, 3 oz. 130
Potato, frozen french fries, Golden Crinkles 3 oz. 120
Potato, frozen hash browns, Golden Patties 2 1/2 oz. 140
Potato, microwave hash browns, Ore-Ida, 2 oz. 120
Potatoes, mashed instant, from flakes, 1 cup 195
Potatoes, mashed with milk, 1 cup 137
Radish, 10 medium radishes 8
Radish, 1 cup sliced 20
Refried beans, 1 cup—Old El Paso 200
Refried beans with green chili, 1 cup—Old El Paso 200
Refried beans with sausage, 1 cup—Old El Paso 720
Rice a Roni, wild rice—1/4 box 110
Rice pilaf, Green Giant—1 cup 220
Rice, brown, 1 cup, cooked 232
Rice, fried, 1 cup 418
Rice, instant, 1 cup, cooked 180
Rice, white, 1 cup, cooked 223
Sauerkraut, canned, 1 cup 42
Snow peas, 1 package, LaChoy 70
Spinach, fresh, 1 cup 14
Spinach, frozen, 1 cup 46
Squash, 1 cup 30
Sugar snap peas, Green Giant, 1 cup 50
Sweet potatoes, canned, 1 cup 216
Sweet potatoes, fresh, 5 x 2 in., boiled 172
Tater Tots, 3 oz.—Ore Ida 150
Tofu, 4 oz. 81
Tomato, raw, 1 tomato 26
Tomatoes, canned, 1 can—16 oz. 95
Turnip greens, canned, 1 cup 42
Turnip greens, fresh, 1 cup 29
Turnip greens, frozen, 1 cup 38
Watermelon, 1 cup 42
Zucchini, 1 cup 22

Wendy's
Big Classic, each 470
Chicken filet, each 200
French fries, 1 serving 300
Frosty, small 400
Single, each 350