Scientific fitness network

It is recommended to use a cup with a scale to estimate the amount of food.

Starch 80 calories 15 g carbohydrates, 3 g protein, 1 g fat

• Bread
• Tacos
• Cookies
• Whole grain foods
• Dry cereal, no added sugar
• Dry cereal, sweetened
• Pasta
• Rice
• Corn
• Popcorn
• Potato (small)
• Mashed Potatoes
• sweet potato
• Pumpkin
• Cooked broad beans, peas, lentils

30 grams
1 (15 cm)
4-6 tablets (20 g)
125 ml
175 ml
125 ml
125 ml
80 ml
125 ml
720 ml
1 (85 g)
125 ml
80 ml
250 ml
125 ml

• Most starches are good sources of B vitamins
• Choose whole grain foods like 'all natural 100% whole wheat' bread, pasta, tortillas, and brown rice for nutrients and fiber.
• Beans combine grains (starches), giving them free protein and fiber
• Combine grains (starch) with milk (milk) or cheese (meat) for high-quality protein

Vegetables 25 calories 5 g carbohydrates . 2 g protein

• Raw vegetables
• Cooked vegetables
• Tomato or vegetable juice

250 ml
125 ml
125 ml

• Choose more dark green leafy and dark yellow vegetables such as spinach, broccoli, cauliflower, carrots, and peppers.

Fruits 60 calories 15 g carbohydrates

• Fresh fruit
• Melon (cantaloupe, watermelon, etc.)
• Canned fruit
• Dried fruits
• Juice

1
360 g (250 ml)
125 ml
60 ml
125 ml

• Choose whole fruit fiber
• Choose citrus fruits such as oranges, grapefruits, or mandarins.

Meat & Substitutes 35-145 calories 7 g protein, 0-13 g fat

• Meat, poultry, fish
• Cheese
• Egg
• peanut butter
• Tofu
• Cooked broad beans, peas, lentils

30 grams
30 grams
122 ml
115 g (125 ml)
125 ml

• Choose lean meats, such as chicken, fish and lean meats, over fatty meats and fat substitutes.
• Limit frying or added fats.
• Eat fish at least twice a week.

Milk 80-150 calories 12 g carbohydrates . 8 g protein , 0-8 g fat

• milk
• Yogurt

250 ml
250 ml

• Use low-fat milk instead of high-fat milk

Fat 45 calories 5 g fat

• Oil
• Mayonnaise
• cream cheese
• salad dressing
• Peanuts

5 ml
5 ml
15 ml
15 ml
10 capsules

• Add unsaturated fat.
  Eat moderate amounts of saturated fat.
  Limit trans fats and eat foods rich in saturated fats.
  Check nutrition facts on food labels.

Candy Calories vary 15 g carbohydrates

• Ice cream
• Cookies
• Syrup
• Jam or jelly
• sugar
• Pudding
• Muffins or cake

125 ml
2 pieces
15 ml
15 ml
30 ml
60 ml
half

• Choose sweets carefully as they are high in sugar.