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PRECAUTIONS

• Youshouldalwaysconsultaphysicianbeforestartinganyfatreductionandtrain-

ingprogram.

• Ifyouareunfamiliarwithanyoftheexercises,consultanexperiencedtrainerto

instructyouontheproperformandexecutionoftheunfamiliarexercise.

• Theinstructionsandadvicepresentedhereinarenotintendedasasubstitutefor

medicalorotherpersonalprofessionalcounseling.

• Theeditorsandauthorsdisclaimanyliabilityorlossinconnectionwiththeuseof

thissystem,itsprogramsandadviceherein.

• TheseprecautionsshouldbetakenunderconsiderationwithallFatExtinction

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TABLE OF CONTENTS

MacronutrientsandNutrition 4

DietChartsforWomen 16

DietChartsforMen 68

ExampleDietFoodChart 93

PrintableDailyFoodLog 94

BONUSNutritionFoodList 95


MACRONUTRIENTS AND NUTRITION

InthischapterIwillteachyouhowtoeatinordertomakeyourfatextinct.Iwillgiveyouchartsthatwillhelpyoucalculatehowmanycaloriesyouneedtotakeinonadailybasisaccordingtoyourbodyweight.Iwillalsogiveyousampledietsthatwillbeeasyforyoutofollowandallowyoutoreachyourultimategoal.

Basic Nutrition: Macronutrients

Macronutrientsareneededinorderforourbodiestosurvive.Theyconsistofprotein,carbohydrates,andfats.Thecorrectintakeofthesethreethingsisthekeytogettingridofyourbellyfat.Also,thereasonwhypeoplehavefailedachievingtheirgoalsisbecausetheytrytodothesamethingoverandoverandthatleadstoboredom.WiththeFatExtinctionProgramIwillshowyouhowtokeepthingsfunandexciting.

Sonowthatyouknowwhatmacronutrientsare,Iwillnowexplainthemingreaterdetail.Also,inthischapterIwilldiscussthecorrectamountofeachmacronutrienttoconsumedailyasthisinformationiscrucial.

Macronutrient #1: Protein

Proteinisanabsolutemustifyouwanttoachieveyourfatlossgoals.Proteinyields4caloriespergram.Manypeopleoftenforgethowimportantproteincanbetoourfatlosssuccessandhowitmustbetaken5to6timesadayinordertomaintainasteadymetabolism.IcannottellyouenoughhowmanypeoplehaveaskedmeforfatlossadviceandnearlyhadaheartattackwhenItoldthemoftheirneedtointakeproteinthismanytimesaday.Theyoftenaremisledby


magazinesandwanttotakethenewestsupplementthatisouttherebysomemajornutritioncompany,butoftenneglecttosticktothebasics.

Good sources of proteins are:

•LeanMeats•Chicken•Turkey•Fish•Tuna•EggWhites

Protein offers many benefits to the dieter:

•Increasedmetabolicrateafterintake.•Stabilizesbloodsugarlevels.•Suppressesappetite.•Neededtofirmupandcreatenewmusclemass.•Lowerscholesterollevels.•Helpsmaintaintriglyceridelevels.•Helpsreducehighbloodpressure.•Helpstokeepyouanabolicbykeepingthosecortisol(stresshormonethatpreventsfatlossandwillbediscussedlater)levelsincheck.

Youshouldtrytoconsumearound1gramofproteinadaydependingonyourbodyweight. Note:Mydietchartswillspelloutexactlywhatyouneedtodowithyourdiet.


Incomplete and Complete Proteins

Proteinscanbeclassifiedaseithercompleteorincompleteproteins.Completeproteinsareproteinsthatcomefromanimals.Theyprovideuswiththeessentialaminoacidsthatourbodiesneed.Byconsumingthesefoodsitallowsourbodiestonothaveanaminoaciddeficiency.Becausenotallmeatsyieldthesameaminoacidprofile,avarietyofmeatsareencouragedinyourdiet.Andneedlesstosay,yourdietproteinintakeshouldemphasizecompletesourcesofprotein.

Ontheotherhand,incompleteproteinssuchasplantbasedproteinslikesoyorvegetablesaremissingcertainaminoacidsthatareessentialforlife.Ifyouweretotryandlivesolelyuponthesefoodsyouwouldeventuallyencountermanyhealthproblemscausedbyanaminoaciddeficiency.Also,manysoyproteinsdonotgivealloftheessentialaminoacidsthatareneededfornewgrowthandrepairofleanmuscletissue.

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Macronutrient #2: Carbohydrates

Carbohydratesarecrucialifyouwanttoachieveyourfatlossgoals.Likeprotein,theyyield4 calories per gram.Carbohydratesareyourmainenergysource.Thoseofyouwhohavetriedalowcarbdietknowthatthelesscarbsyouconsume,thelessenergyyouhave.

Whencarbsareingested,yourpancreasreleasesahormonecalledinsulin.Insulinhelpsthecarbstobestoredinthemusclesorasfatandthisdependsonthecarbtypeandintake.Ifyoutakeintoomanycarbsand/orthewrongsortof

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carbsyouwillgetfat.However,therightintakeandtypeofcarbswillleadtoaleanerandmoreenergeticyou.

Storedcarbsinthebodyarealsoknownasglycogen.Glycogen(storedcarbohydrates)isimportanttohaveinyourbodybeforeworkingout.Itwillhelptosupplyyouwithenergy,andnotonlyenableyoutoachievebetterfatlossresults,butalsohelpyouroverallphysique.

Therearetwotypesofcarbohydrates:complexandsimple.

A. Complex CarbohydratesComplexcarbsaretime-releasedinthebodyandthusprovideyouwithsustainedenergyforalongerperiodoftime.Complexcarbohydratesareanecessitytohaveinyourdietinordertodecreaseyourbodyfat.

Therearetwotypesofcomplexcarbs:StarchyandFibrous

Starchy Carbs consist of

•Oatmeal•BakedPotatoes•SweetPotatoes•BrownRice•WhiteRice•WholeWheatBread


Fibrous carbs consist of

•Broccoli•GreenBeans•Asparagus•Cauliflower•Celery•Cucumbers•Lettuce•Zucchini

Note:Thisisjustageneralguidelinetoinformyouofwhatkindsoffoodsfallunderthesecategories.Tofindouthowoftenandhowmuchyoumustconsumeonadailybasis,checkoutmydietchartslateroninthebook.Youwillalsobegivenalistofcloseto100differentfoodstochoosefrom.


B. Simple CarbohydratesSimplecarbsarefastactingandgiveyouimmediateenergy.Itisbesttoeatthesecarbsrightafteraworkoutbecausetheywillhelpyoutorecoverquickly.Afteraworkout,yourbodyneedscarbohydratesandproteinsinordertostarttherecoveryprocess.Thus,simplecarbsshouldbeconsumedalongwithsomecomplexcarbsafteryourworkout.

Simple carbs are mainly fruits such as

•Bananas•Apples•Cantaloupe•Grapes•Pears•Strawberries•Lemons

Macronutrient #3: Fats

Believeitornot,weneedfatstolosefat!Fatsyield9caloriespergramandtheyareneededforproperbodyfunctioningandforhormonalproduction.Amongstmanyofthefunctionsthatfatshave,theyalsohelptokeepourbodywarmduringcoldweather.Theycanevenlubricateyourjointswhichinturn,keepsthemhealthy.

Fatsareadwellingspotforfat-solublevitaminssuchasA,D,E,andK.Thesevitaminsarestoredinourbody’sfatandcanbecometoxiciftoomuchistaken.


Therearethreedifferenttypesoffats.Theyaresaturated,polyunsaturated,andmonounsaturated.

A. Saturated Fats: (The Bad Fats)Saturatedfatsaremostlyfoundinanimals,eggs,chicken,steak,andporkchops.Thesefatsdonotyieldthebesthealthbenefitsastheyareconnectedtoahostofdiseases.Toomuchofthesefatscancausehightriglyceridelevelsandarenotashealthyasotherfats.However,somesaturatedfatsareneededforhormonalproductionsodonotcutthesefatsoutofyourdietcompletely.(Tip:Just1wholeeggforwomenand2formenperdaywillsufficetogiveyouallthesaturatedfatsyourbodyneeds).

B. Polyunsaturated fats: (Good Fats)Thesefatsarefoundinvegetableoils,suchascorn,cottonseed,safflower,soybeanandsunfloweroil.Polyunsaturatedfatsalsoarehighinomega-3fattyacidswhichcannot be produced by the body and are ESSENTIAL for life.

Polyunsaturatedfatshelpyourbodytopreventfatstorage(believeitornot)andspeedupmusclerecoveryfromworkouts.Alsopolyunsaturatedfatshaveomega6inthem.Thisisanotheressentialfattyacidwhichisgoodformusclerecoveryandagoodanti-inflammatoryforafteraworkout.Omega-6isfoundineggs,poultry,margarinesandvegetable


oilssothereisnorealneedtotakeitasasupplementunlessyoudonotconsumethosefoodsregularly.

C. Monounsaturated fats: (Good Fats)Thesearethefatsthathavegoodeffectsonyourbody.Monounsaturatedfatshelptokeepcholesterolandbloodpressuredown.Theycomefromvirginoil,canolaoil,andpeanutoil.Theyaremuchbetterthansaturatedfatsastheyarenotlinkedtoanydiseasefromanimals.Overallitisagoodfattotakeinandcanhelpwithmusclerecovery.

Water is A Must

AmajorproblemIseewithpeoplewhoareoverweightisthelackofwatertheydrinkperday.Theyoftenwilldrinksodasorsomesortofjuicethatisloadedwithsugarsandoftendoesnotgivetheirbodiestheamountofwaterneededforfatlosssuccess.Watercomposesabout65%ofthehumanbodyandisneededinorderforourbodiestosurvive.

Wateralsohelpstocleanseyourbody,actsasadetoxtoanyharmfulsubstancesthatmaylingeraroundandkeepsyouhydratedandcoolsyouoffwhenyouaresweating.

Water,believeitornothelpstokeepyoufromovereatingespeciallywhenyouarefeelinghungryforalatenightsnack.Ionlydrinkwaterforthemostpart.IgetaboutagallonadaytoassuremyselfIamproperlyhydrated.Iwillsparinglychangeitupandhaveadietcokeorazerocaloriecokejusttosimmermytastebudsalittlebit.CrystalLightisanalternativeforthosewhowanttochangethingsupalittle.CrystalLightandotherflavoredwaterdrinkswithsimilarnutritionfactsareokaytodrink,butagain,plainwatershouldbeemphasized.

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Agreatwaytosavemoneyistouseawaterfiltersystemsuchasaquasana.Formoreinformationongettingoneoftheseuniqueproductsandtolearnhowtosave30%today:gotoaquasana.com.

Alcohol

Alcoholisabeveragethatmanypeoplehavebeenexposedtoorhaveprobablyconsumedatonepointortimeintheirlives.Alcoholisverypopularaspeopleoftenthinkthatitisawaytohaveagood

time.Althoughitissaidthatalittlewineeachdaycanbehealthy,alcoholingeneralcandetouryourfatlossgoals.Iftoomuchisconsumeditcancauseyoutohaveahangoverthenextdayandmakeyourbodydehydrated.Thereasonthebodybecomesdehydratedisbecausealcoholhasadiureticeffectonthebody.Itoftenmakesyoufeelsickandthechancesofyougettingagoodworkoutthenextdayareslimandnexttonone.Anothereffectalcoholhasonthebodyisthatifyoudrinktoomuchoveralongperiodoftimeitcancauseliverdamage.

Note: Alcoholcanalsohaveacatabolic effect on the bodyandevenlowertestosteronelevels.Therefore,fortheabsolutebestresults,Iwouldrecommendstayingawayfromit.

Tips for Cooking Foods

• Whencookingfoodsyouwanttostayawayfromanythingfriedasitcarriesanungodlyamountoffat.

• Stickwithgrillingasitwillcutoutjustabouteverybitoffat.TheGeorgeForemanGrillisagreataidwhenitcomestogrillingmeats.

• Broilingandbakingaregoodoptionsastheykeeptheproteinhighandeliminatemostofthefat.

• Anytypeofpreparedmeatssuchasbologna,salami,bacon,andsausages

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arebadforyou.Theycontainahighcontentofbadfatsthatarenotessentialforourbodies.Thiscancausehealthproblemssuchashighbloodpressure,highcholesterol,lackofenergy,andofcourseabigger waist line.

• Stayawayfromtheskinofthechickenbreastandcutoutthefatsfromanymeatthatyoumayconsume.

• Alsodonotaddanytypesofflavorstoyourmealssuchasbutterormargarine.

Food Tables

Nowthatyouunderstandthebasicmacronutrientinformation,Iwillnowcoverwhatfoodsyoushouldconsumeinordertogetyourmacronutrients.IntheFat Extinction Meal Planningebook,Iwillprovideyouwithdietchartsthatbasedonyourbodyweight,willtellyoutheamountofthefoodsthatyouneedtoconsumeateachmeal.

Some general guidelines to follow before buying these foods are as follows:

Purchasenaturalfoodsinsteadofpre-madeorcannedfoods.Pre-madeandcannedfoodsareloadedwithsodiumandfatstohelppreservethemealsandcan cause you to gain weight in the sense of retaining too much water.


Group 1: Proteins FOOd SErvING SIzE GrAMSChickenBreast 3oz. 24LeanGroundBeef 3oz. 22PorkChops 3oz. 26SirloinSteak(lean) 3oz. 26Tuna(bakedorbroiled) 3oz. 25Tuna(waterpack) 3oz. 22Turkey(whitemeat) 3oz. 25Cod 3oz. 20Flounder 3oz. 21Halibut 3oz. 23Salmon 3oz. 23Eggwhites 1large 4WheyProtein 2scoops 40

Group 2: Complex CarbohydratesFOOd SErvING SIzE GrAMSBread(wholewheat) 1slice 13Brownrice 1cup 45Pasta 2oz.dry 42Oatmeal(Plain) 1cup 25Potato(withskin) 1largepotato 51SweetPotato 1potato 35WhiteRice 1cup 45

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Group 3: Simple CarbohydratesFOOd SErvING SIzE GrAMSApple 1apple 21Apricot 1apricot 4Banana 1banana 28Cantaloupe 1cup 13Grapefruit 1/2grapefruit 9Grapes 1cup 28Mangos 1mango 35Oranges 1orange 15Peaches 1peach 11Pears 1pear 25Pineapples 1cup 19Strawberries 1cup 12Watermelon 1cup 11

Group 4: Fibrous CarbohydratesFOOd SErvING SIzE GrAMSAsparagus(raw) 1cup 8Broccoli(raw) 1cup 5Carrots(raw) 1carrot 7Cauliflower 1cup 5Celery(raw) 1stalk 1Cucumber(unpeeled) 1cup 3Lettuce(raw) Head 4Mushrooms(raw) 1cup 3Peas(raw) 1cup 11Peppers(greenorred) 1pepper 4Spinach 1cup 1Squash(raw) 1cup 5Tomatoes 1tomato 6


DIET CHARTS FOR WOMENThedietchartsbelowdescribehowadietshouldlookforawomanatthegivenweightsbelow.Notethattheweightsbelowareleanbodymass.Lean body mass is your body weight minus the fat weight;inotherwords,howmuchyouwouldweighifyouhadnobodyfat.Thechartsarelistedinchronologicalorderstartingat100poundsandgoingupto350pounds.Soallyouneedtodoisscrolldownuntilyoufindyourweightandcreateyourdietfromthatparticularchart.


WOMENS BODY WEIGHT CHART

100lb’sandbelow101-105Pounds106-110Pounds111-115Pounds116-120Pounds121-125Pounds126-130Pounds131-135Pounds136-140Pounds141-145Pounds146-150Pounds151-155Pounds156-160Pounds161-165Pounds166-170Pounds171-175Pounds176-180Pounds181-185Pounds186-190Pounds191-195Pounds196-200Pounds201-205Pounds206-210Pounds211-215Pounds216-220Pounds221-225Pounds

226-230Pounds231-235Pounds236-240Pounds241-245Pounds246-250Pounds251-255Pounds256-260Pounds261-265Pounds266-270Pounds271-275Pounds276-280Pounds281-285Pounds286-290Pounds291-295Pounds296-300Pounds301-305Pounds306-310Pounds311-315Pounds316-320Pounds321-325Pounds326-330Pounds331-335Pounds335-340Pounds341-345Pounds346-350Pounds


Diet Chart for 100-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE

Meal1(7:00-8:30am) chooseupto13gramsfrom group1chooseupto27gramsfrom group2chooseupto20gramsfrom group3

Meal2(10:00am) chooseupto13gramsfrom group1chooseupto15gramsfrom group2

Meal3(12:00-1:00pm) chooseupto13gramsfrom group1chooseupto21gramsfrom group2chooseupto10gramsfrom group4

Meal4(3:00pm) chooseupto13gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4



FlaxseedOilRequirement: 0.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)

Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:50ouncesofwaterperday













































































































































































































































































































































































































































































































DIET CHARTS FOR MENThedietchartsbelowdescribehowadietshouldlookforamanatthegivenweightsbelow.Notethattheweightsbelowareleanbodymass.Lean body mass is your body weight minus the fat weight;inotherwords,howmuchyouwouldweighifyouhadnobodyfat.

Thechartsarelistedinchronologicalorderstartingat130poundsandgoingupto350pounds.Soallyouneedtodoisscrolldownuntilyoufindyourweightandcreateyourdietfromthatparticularchart.


MENS BODY WEIGHT DIET CHARTS130PoundsandBelow131-140Pounds141-150Pounds151-160Pounds161-170Pounds171-180Pounds181-190Pounds191-200Pounds201-210Pounds211-220Pounds221-230Pounds

231-240Pounds241-250Pounds251-260Pounds261-270Pounds271-280Pounds281-290Pounds291-300Pounds301-310Pounds311-320Pounds321-330Pounds331-340Pounds341-350Pounds

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Diet Chart for 130-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE







































































































































































































































EXAMPLE Diet Food ChartFOOD ITEM PRO CARB FAT CAL2scoopProteinShake 24 8 0 1501cupOatmeal 10 54 3 300FlaxSeedOil(Tablespoon) 0 0 3 0

Breakfast Time: 7:00am Totals for Meal: 1 34 62 6 4502scoopProteinShake 24 8 0 150Banana 1 28 0 109

Snack Time: 9:30-10:00am Totals for Meal: 2 25 32 0 2595ozChickenBreast 38 0 6 2141BakedPotato 2 27 0 220

Lunch Time: 12:00pm Totals for Meal: 3 40 27 6 4342scoopProteinShake 24 8 0 150

Snack Time: 2:30-3:00am Totals for Meal: 4 24 8 0 1506ozLeanGroundBeef 54 0 36 4381cupWhiteRice 4 52 0 2062cupsSalad 1 5 0 20

dinner Time: 6:00pm Totals for Meal: 5 59 57 36 6642scoopProteinShake(anhourbeforebed) 24 8 0 150

Before Bed Time: Totals for Meal: 6 24 8 6 150daily Totals 206 194 54 2,107

Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day

date ___________


Printable Daily Food LogsFOOD ITEM PRO CARB FAT CAL

Breakfast Time: Totals for Meal: 1

Snack Time: Totals for Meal: 2

Lunch Time: Totals for Meal: 3

Snack Time: Totals for Meal: 4

dinner Time: Totals for Meal: 5

Before Bed Time: Totals for Meal: 6daily Totals

Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day

date ___________


BONUSNUTRITION FOOD LIST

BelowaresomebonusfoodchartsthatIthoughtwouldhelpyouout.Thisissimplytoletyouknowhowmanycaloriesareincertainfoodssuchasvegetables,fruits,meat,alcohol,fastfoodmealsandothervariousfoodswetendtoeatonadailybasis.

Thisisstrictlyforinformationalpurposesonly.


FREE FOODSQTY. FOOD NAME CAL PRO CARB FAT FIBER1cup Cabbage,Chinese 12 1 2 0 01cup Cabbage,green 18 2 4 0 01tbs. Catsup,Ketchup 17 0 4 0 02oz. ClubSoda 0 0 0 0 06oz. Coffee 2 0 0 0 02oz. DietDrink 2 0 0 0 08oz GatoradeDrink 60 0 15 0 01tbs. Lemonjuice 5 0 0 0 01cup Lettuce,Romaine 10 0 1 0 11cup Lettuce,Iceberg 13 0 2 0 11tbs. Limejuice 6 0 1 0 01tbs. Mustard 15 0 0 0 01large Pickle,Dill 12 0 2 0 01cup Popcorn 56 2 11 0 01tbs. Sauce,Soy 12 2 2 0 08oz. Tea 0 0 0 0 01tbs. Vinegar 4 0 0 0 0

VEGETABLESQTY. FOOD NAME CAL PRO CARB FAT FIBER

½med Artichoke,Globe 39 2 8 0 3¼cup Artichoke,Jerusalem 29 0 7 0 21cup Asparagus 39 4 5 0 21cup Beans,green 40 2 8 0 2½cup Beets 32 1 7 0 2½cup Broccoli 22 2 4 0 2¾cup Carrot 37 1 8 0 2½cup Carrotjuice 49 1 11 0 01cup Cauliflower 29 2 5 0 21½cup Celery 39 3 7 0 1


VEGETABLESQTY. FOOD NAME CAL PRO CARB FAT FIBER2cups Cucumber 31 1 6 0 61cup Eggplant 28 1 7 0 31cup Kale 42 2 8 0 1¼cup MarinaraTomatoSauce 48 1 6 2 01cup Mushrooms 21 1 3 0 0½cup Onions,mature 30 1 7 0 01cup Peppers,sweet 29 0 5 0 14tbs. Salsa,dipTostitos 28 3 4 0 21cup Sauerkraut 50 2 9 0 2½cup Soup,vegetable-Vegetarian 32 1 6 0 01½cup Spinach,baby 20 1 5 0 31cup Sprouts,alfalfa 40 1 1 0 11cup Sprouts,Brussels 47 3 8 0 1½cup Sprouts,lentils 40 3 8 0 1½cup Sprouts,soybean 43 5 3 2 02cups Squash,zucchiniraw 53 4 8 0 31each Tomato 26 1 6 0 11cup Tomatojuice 52 2 10 0 11cup Turnips 50 2 12 0 11cup Vegetablejuicecocktail 45 2 9 0 0

FRUITQTY. FOOD NAME CAL PRO CARB FAT FIBER

1each Apple 89 0 21 0 5½each Apple,dried 86 0 21 0 2½cup Apple,juice 60 0 15 0 0½cup Applesauce,unsweetened 56 0 14 0 23each Apricot 56 1 12 0 13¾each Apricot,dried 70 0 16 0 21each Banana 109 1 28 0 31cup Blackberries 74 2 18 0 6


FRUITQTY. FOOD NAME CAL PRO CARB FAT FIBER1cup Blueberries 82 1 20 0 0½cup Cherries 58 1 12 0 01cup Cranberries 51 0 12 0 1

2½each Dates 63 0 15 0 01½each Fig 79 0 19 0 1½cup Grape,juice 79 0 19 0 01each Grapefruit 86 2 19 0 2½cup Grapefruit,juice 49 0 11 0 010each Grapes,withskin 36 0 9 0 0½cup Juice,cranberry 86 0 22 0 01each Kiwi 46 1 11 0 3½each Mango 75 0 18 0 01each Orange 81 1 15 2 3½cup Orange,juice 57 0 13 0 02each Peach 84 1 19 0 2½cup Peach,nectar 71 0 17 0 0¾each Pear 98 1 25 1 4½cup Pear,nectar 79 0 20 0 01cup Pineapple 77 1 19 0 21tbs. PolanerAllFruit 40 0 8 0 0½cup Prunejuice 93 0 22 0 12½each Prunes 56 0 13 0 31cup Raspberries 61 1 14 1 02cups Rhubarb 57 2 11 0 21cup Strawberries 45 1 10 1 42each Tangerine 82 1 19 0 1¾cup Tangerine,juice 82 0 19 0 01cup Watermelon 56 0 12 0 11slice Melon,honeydew 46 1 12 0 1


STANDARD CARBOHYDRATEQTY. FOOD NAME CAL PRO CARB FAT FIBER

½each Bagel,egg3inchdiameter 79 3 16 0 1½each Bagel,plain3inchdiameter 79 3 16 0 11each Biscuit,2oz. 191 4 28 7 1¼cup Bisquick,mix-dry 120 2 19 4 0¾cup Branflakes,postorKellogg 90 4 22 1 3¾slice Cake,angelfood 91 2 20 0 01cup Cornflakes,Kellogg 72 2 16 0 0½cup Corngrits,enriched,cooked 72 2 16 0 11slice Cornbread,wholeground 94 3 13 3 01slice Cracked,wheatbread,

enriched65 2 12 1 1

5each Cracker,Ritz 85 0 10 5 07each Cracker,saltine 56 0 14 0 04each Cracker,triscuits 84 0 12 4 010each Cracker,wheatthins 90 0 20 0 1¾cup CreamofWheat,cooked 98 3 21 0 01cup Croutons,herb-seasoned 186 4 25 7 2½cup Eggnoodles,enrichedcooked 99 3 19 1 01slice Frenchbread 78 3 15 1 11slice Italianbread 81 3 15 1 11cup Frostedflakes,Kellogg 136 2 32 0 0¾cup Frostedminiwheats,Kellogg 90 3 19 0 21½each Grahamcracker 87 2 16 2 01each Granolabar 134 3 18 7 2¼cup Granola,NatureValley 140 3 25 5 2½cup Grapenutscereal 200 7 47 1 6½each Bagel,egg3inchdiameter 79 3 16 0 1½each Bagel,plain3inchdiameter 79 3 16 0 11each Biscuit,2oz. 191 4 28 7 1¼cup Bisquick,mix-dry 120 2 19 4 0¾cup Branflakes,postorKellogg 90 4 22 1 3


STANDARD CARBOHYDRATEQTY. FOOD NAME CAL PRO CARB FAT FIBER

¾slice Cake,angelfood 91 2 20 0 01cup Cornflakes,Kellogg 72 2 16 0 0½cup Corngrits,enriched,cooked 72 2 16 0 11slice Cornbread,wholeground 94 3 13 3 01slice Cracked,wheatbread,

enriched65 2 12 1 1

5each Cracker,Ritz 85 0 10 5 07each Cracker,saltine 56 0 14 0 04each Cracker,triscuits 84 0 12 4 010each Cracker,wheatthins 90 0 20 0 1¾cup CreamofWheat,cooked 98 3 21 0 01cup Croutons,herb-seasoned 186 4 25 7 2½cup Eggnoodles,enrichedcooked 99 3 19 1 01slice Frenchbread 78 3 15 1 11slice Italianbread 81 3 15 1 11cup Frostedflakes,Kellogg 136 2 32 0 0¾cup Frostedminiwheats,Kellogg 90 3 19 0 21½each Grahamcracker 87 2 16 2 01each Granolabar 134 3 18 7 2¼cup Granola,NatureValley 140 3 25 5 2½cup Grapenutscereal 200 7 47 1 6

HIGH FIBER CARBOHYDRATESQTY. FOOD NAME CAL PRO CARB FAT FIBER¼cup AuburnFarms,toasterpastry 90 2 21 0 2¼cup Bean,baked99%fatfree 75 3 14 1 3½cup Beans,limacooked 88 5 17 0 5½cup Beans,navycooked 148 10 27 1 1½cup Branflakes 89 3 19 0 31slice Bread,stonegroundwheat 94 4 16 2 2


HIGH FIBER CARBOHYDRATESQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup FiberOne,cereal,GeneralMills 109 2 24 1 14½cup Cereal,KelloggAllBran 115 6 21 0 13½cup Lentils,cooked 108 8 19 1 11each EnglishMuffin,wholewheat 134 6 27 1 41cup Pasta,wheat 174 7 37 1 4½cup Oatmeal,Quaker 150 5 27 3 4½cup Peas,green 59 4 11 0 21cup RaisinBran,TotalCereal 170 2 41 1 51each ShreddedWheat,large 85 3 19 0 22cups Squash,summer 60 3 11 0 2¾cup Squash,winter 109 3 24 0 2¾cup Wheatenawheatcereal 118 4 24 0 2¾cup Corn 114 4 22 0 21each Potato,large 220 2 27 0 21each Potato,sweet 118 2 28 0 3½cup Rice,brown 109 3 22 1 2½cup Rice,white 103 2 26 0 0

LOW FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER2oz. Bacon,CanadianStyle 86 12 2 12 0½cup Beans,kidneycooked 105 7 19 43oz. ChickenBreast,w/oskin 105 20 0 2 09large Clams 133 23 5 2 06each Eggwhites 90 20 2 0 01each VeggieBurger 130 10 18 1 53oz. Fish,Bass 97 16 0 3 03oz. Fish,Bluefish 135 22 0 5 03oz. Fish,cod 89 19 0 1 0


LOW FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER3oz. Crab 84 17 0 1 03oz. Fish,flat,flounder,sole 99 21 0 1 03oz. Fish,Haddock 95 21 0 1 03oz. Fish,Halibut 119 23 0 1 03oz. Fish,Pollack 100 21 0 1 03oz. Fish,Swordfish 103 17 0 3 03oz. Fish,Whitefish 146 20 0 1 03oz. Lobster 83 17 1 1 0

12med Oysters 116 12 4 6 0½cup Peas,black-eyed 90 6 1 16 03oz. Scallops 75 14 2 1 03oz. Shrimp 102 20 0 2 0½can Tuna,inwater 98 21 0 1 02oz. Turkey,lightmeat 92 18 0 2 08oz. Yogurt,plainskim 127 13 17 1 0½cup Cheese,cottagelowfat1% 82 14 3 1 0

MED FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup Bean,soycurd(tofu) 94 6 2 6 1½cup Beans,soy 387 34 28 19 15oz. Chicken,darkmeatw/oskin 250 33 0 12 05oz. Chicken,whitemeatw/oskin 214 38 0 6 03oz. Fish,Salmon 155 22 0 7 03oz. Fish,Trout 162 23 0 7 03oz. Flank,steak 224 23 0 14 03oz. Lamb,leg 219 22 14 14 03oz. Turkey,darkmeat 170 26 0 7 03oz. Veal,cutlet 172 31 0 4 0


HIGH FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER1oz LambChops 70 4 0 6 01oz Lamb,Shoulder 67 4 0 6 0

4Slices Pepperoni,Luncheon 108 5 1 10 01oz PorterhouseSteak 79 5 0 7 01Slice RoastBeef,Lean 172 25 0 7 01oz SirloinSteak 72 5 0 6 01oz T-BoneSteak 86 5 0 7 01oz TenderloinSteak 67 5 0 5 01oz Veal,Breast 51 4 0 4 01oz Veal,Chuck 38 4 0 2 02oz Veal,Cutlet 82 9 0 5 01oz Bologna,Beef 88 3 1 8 01oz ChuckRoast 71 5 0 6 01.5oz Chicken,DarkMeatw/Skin 93 7 0 7 01Whole Egg 77 6 1 6 01oz GroundBeef,Lean 73 5 0 6 01oz GroundBeef,Regular 86 5 0 8 0

LOW FAT DAIRYQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup Cheese,CottageLowfat1% 82 14 3 1 01cup Milk,nonfat(skim) 86 8 12 0 0½cup Sherbet 132 1 29 2 08oz. Yogurt,plainSkim 127 13 17 0 0½cup Cheese,CottageLowfat2% 101 16 4 2 01cup Milk,Lowfat2% 121 8 12 5 08oz. Milk,RiceDream 140 8 14 5 06oz. Yogurt,lowfatDannon 170 6 28 2 0


LOW FAT DAIRYQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup Yogurt,frozenchocolate 115 3 18 4 08oz. Yogurt,lowfatfruit 225 9 42 3 08oz. Yogurt,lowfatplain 144 12 16 4 0

Dairyhigherinfat½cup Cheese,Ricottapartskim 80 7 2 5 0

HIGH FAT DAIRYQTY. FOOD NAME CAL PRO CARB FAT FIBER1oz Cheese,American 94 6 2 7 01oz Cheese,Processed 107 6 0 9 01oz Cheese,Blue 100 6 1 8 01oz Cheese,Cheddar 114 7 0 9 0

0.5cup LowfatCottageCheese 113 14 3 5 01oz Cheese,Mossarella 80 6 1 6 01oz Cheese,Parmesan 110 10 1 7 01oz Cheese,Provolone 99 7 1 8 0

0.25cup Cheese,Ricotta 107 7 2 8 01oz Cheese,Romano 109 9 1 8 0

0.25cup Cream,1/2&1/2 80 2 3 7 00.25cup EggNog 87 2 9 5 00.25cup IceCream 69 1 8 4 0

0.5 Milk,Whole 75 4 6 4 00.75cup Yogurt,Plain 105 6 8 6 0

UNSATURATED FATQTY. FOOD NAME CAL PRO CARB FAT FIBER1tbs. Mayonnaise,lightKraft 34 0 3 2 01tbs. Oil,corn 120 0 0 14 01tbs. Oil,olive 120 0 0 14 01tbs. Oil,peanut 119 0 0 14 0


UNSATURATED FATQTY. FOOD NAME CAL PRO CARB FAT FIBER1tbs. Oil,soybean 120 0 0 14 01tbs. Saladdressing,bluecheese 77 1 1 8 01tbs. Saladdressing,French 67 0 3 6 01tbs. SaladdressingItalian 69 0 2 7 01tbs. SaladDressing,Russian 76 0 2 8 01tbs. SaladDressing,Thousand

Islands59 0 2 6 0

¼cup Sauce,Barbecue 47 1 8 1 01cup Soup,creamofasparagus 87 1 11 4 0

SATURATED FATQTY. FOOD NAME CAL PRO CARB FAT FIBER

.50tbs. Butter 52 0 0 6 01tbs. Cheese,Cream 101 2 1 10 0.25tbs. Cream,Sour 126 2 2 12 0

1 Egg,Yolk 62 3 0 6 0.50tbs. Margarine 51 0 0 6 0.50tbs. Mayonnaise 30 0 0 4 01tbs. PeanutButter 101 4 3 8 02tbs. Sauce,Tarter 64 0 2 6 0.50tbs. VegetableShortening 58 0 0 6 0.50tbs. WillowRunMargarine 50 0 0 6 0

LEGUMES /VEGETARIANQTY. FOOD NAME CAL PRO CARB FAT FIBER

0.25cup Beans,Black 173 11 31 1 10.25cup Beans,Garbonzo 185 10 31 2 100.25cup Beans,Pinto 170 11 30 1 81cup Soup,BlackBean 115 6 20 2 11cup Soup,Lentil 143 9 20 3 2

0.75cup Soup,Pea 145 8 21 3 0


FAST FOODQTY. FOOD NAME CAL PRO CARB FAT FIBER

2slices Cake,Sponge 298 8 54 6 02slices Cake,White 378 5 54 16 02oz Candy,Hard 311 4 32 18 02oz Chocolate,Muilt 311 4 32 18 024oz Cola,Soda 320 0 80 0 0

2pieces Cookie,Brownie2x2x¾ 308 4 31 19 02pieces Cookie,ChocolateChip

2.5diam319 3 36 18 0

2pieces Cookie,OatmealRaisin3″ 388 5 62 13 02pieces Doughnut 250 4 23 16 01pieces Eclair,Custard 240 6 23 14 01pieces EggMcMuffin,

McDonalds283 18 28 11 0

1serv FrenchFries,McDonalds 224 3 26 12 0.50 Hamburger,bacon,cheese 221 13 15 13 0.50 Hamburger,Whopper 314 13 25 18 0.50 Hamburger,BigMac 282 13 22 16 01 Hamburger,cheese

McDonalds278 15 23 14 0

2 Hamburger,McDonalds 262 12 31 10 02oz PotatoChips 316 4 30 20 0

ALCOHOLQTY. FOOD NAME CAL PRO CARB FAT FIBER12oz. Beer 138 1 13 9 02oz. CordialsandLiqueurs 173 0 23 9 02oz. Gin,Rum,Vodka 121 0 0 13 02oz. Whiskey 121 0 0 13 07oz. Wine,Red 134 0 5 12 07oz. Wine,White 142 0 7 13 0

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