How Many Calories Are in 5 Oz of Ground Beef How Many Calories in 2 Tbsp Low Fat Milk

Food Exchange Lists

You tin use the American Dietetic Association nutrient exchange lists to check out serving sizes for each group of foods and to see what other nutrient choices are bachelor for each group of foods.

Vegetables contain 25 calories and 5 grams of carbohydrate. I serving equals:

Measurement	Ingredient
½ C	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C	Raw vegetables or salad greens
½ C	Vegetable juice

If you're hungry, eat more fresh or steamed vegetables.

Back to top

Fatty-Free and Very Low-Fatty Milk incorporate 90 calories per serving. One serving equals:

Measurement	Ingredient
ane C	Milk, fat-free or 1% fat
¾ C	Yogurt, apparently nonfat or low-fat
one C	Yogurt, artificially sweetened

Back to summit

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

Measurement	Ingredient
1 oz	Turkey chest or chicken breast, skin removed
1 oz	Fish fillet (flounder, sole, scrod, cod, etc.)
ane oz	Canned tuna in water
1 oz	Shellfish (clams, lobster, scallop, shrimp)
¾ C	Cottage cheese, nonfat or low-fat
two	Egg whites
¼ C	Egg substitute
i oz	Fatty-complimentary cheese
½ C	Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean poly peptide

Back to top

Fruits incorporate 15 grams of carbohydrate and 60 calories. One serving equals:

Measurement	Ingredient
1 small	Apple, assistant, orange, nectarine
1 med.	Fresh peach
1	Kiwi
½	Grapefruit
½	Mango
1 C	Fresh berries (strawberries, raspberries, or blueberries)
1 C	Fresh melon cubes
1⁄eightthursday	Honeydew melon
4 oz	Unsweetened juice
4 tsp	Jelly or jam

Back to meridian

Lean Protein choices have 55 calories and 2–3 grams of fatty per serving. 1 serving equals:

Measurement	Ingredient
one oz	Chicken—dark meat, pare removed
one oz	Turkey—dark meat, pare removed
ane oz	Salmon, swordfish, herring
1 oz	Lean beef (flank steak, London broil, tenderloin, roast beef)*
one oz	Veal, roast or lean chop*
1 oz	Lamb, roast or lean chop*
1 oz	Pork, tenderloin or fresh ham*
1 oz	Low-fat cheese (with 3 yard or less of fat per ounce)
1 oz	Low-fat luncheon meats (with 3 g or less of fatty per ounce)
¼ C	four.5% cottage cheese
ii med.	Sardines

* Limit to 1–ii times per week

Back to peak

Medium-Fat Proteins take 75 calories and five grams of fatty per serving. One serving equals:

Measurement	Ingredient
1 oz	Beefiness (whatsoever prime cut), corned beef, ground beef**
one oz	Pork chop
1	Whole egg (medium)**
ane oz	Mozzarella cheese
¼ C	Ricotta cheese
4 oz	Tofu (note this is a heart healthy selection)

** Cull these very infrequently

Back to peak

Starches incorporate 15 grams of sugar and eighty calories per serving. Ane serving equals:

Measurement	Ingredient
i slice	Bread (white, pumpernickel, whole wheat, rye)
ii slices	Reduced-calorie or "low-cal" bread
¼ (1 oz)	Bagel (varies)
½	English language muffin
½	Hamburger bun
¾ C	Cold cereal
1⁄3 C	Rice, brown or white, cooked
i⁄three C	Barley or couscous, cooked
one⁄3 C	Legumes (stale beans, peas or lentils), cooked
½ C	Pasta, cooked
½ C	Bulgar, cooked
½ C	Corn, sweetness potato, or green peas
3 oz	Baked sugariness or white potato
¾ oz	Pretzels
3 C	Popcorn, hot air popped or microwave (80% light)

Back to top

Fats contain 45 calories and five grams of fat per serving. One serving equals:

Measurement	Ingredient
1 tsp	Oil (vegetable, corn, canola, olive, etc.)
1 tsp	Butter
1 tsp	Stick margarine
1 tsp	Mayonnaise
ane Tbsp	Reduced-fatty margarine or mayonnaise
i Tbsp	Salad dressing
1 Tbsp	Cream cheese
2 Tbsp	Lite cream cheese
1/eighth	Avocado
viii large	Black olives
10 large	Stuffed dark-green olives
ane slice	Bacon

Dorsum to superlative

Source: Based on American Dietetic Association Exchange Lists

Healthy Weight Tip

Did you know that a portion is different than a serving of food? A portion is the amount of food (large or pocket-size) you cull to eat. A serving is a measured amount of food or drink.

goodwinemse1966.blogspot.com

Source: https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm

Share this post