Item................................................................................... calories........sodium.... Sugar............

Sugar
........................................................................................................................(g)..........(g)...............(tsp)
Sugar, granulated, (1g)................................................................4.................. 0............ 1............... 0.25
Carbohydrate, (1g)....................................................................4.5.................. 0............ 0.................... 0
Fat, (1g).........................................................................................9.................. 0............ 0.................... 0
Alcohol, (1g)..............................................................................7.1.................. 0............ 0.................... 0
Peanut Butter and Banana Sandwich, 402 calories 371mg sodium, 13 grams of sugar (3.25 tsp)
Bread: Open Nature Whole Wheat, 2 slices..............................150.............. 250............ 4.................... 1
Peanut Butter: Open Nature Smooth, (2 tbsp).......................... 200.............. 120............ 2................. 0.5
Banana: Half, (3-4 inches long)...................................................52.................. 1............ 7................. 1.4
Basic Ham, Cheese & Veggie Sandwich: 288 calories, 3665 mg sodium
Bread: Open Nature Whole Wheat, 2 slices..............................150.............. 250............ 4.................... 1
Ham, 1 slice (6-1/4 x 4 x 1/16)..............................................46........... 3,162............ 0.................... 0
Tomato, red, 1 slice medium (1/4 thick) (20g)..............................4.................. 1......... 0.5............. 0.125
Onion, 1 slice, large (1/4 thick) (38g).........................................15.................. 1......... 1.6................. 0.4
Pepper, green 1 ring (3 dia. 1/4 thick) (10g)...............................2.................. 0......... 0.2............... 0.05
Cucumber, 4 slices (2 dia. 1/8 thick) ..........................................1.................. 1....... 0.01........... 0.0025
Cheese, American, 1 slice (21g).................................................70.............. 250............ 1............... 0.25

Brand Name Snacks

Trail Mix, The Snack Artist Mountain Mix (1/4 cup) (30g).......... 160................ 10............ 9............... 2.25
M&M, Plain Chocolate Candies, 1 package (1.69oz) (48g)...... 233................ 27.......... 30................. 7.5
Alcoholic Beverages
Beer, 1 can (356g).....................................................................154................ 14............ 0.................... 0
Wine, 1 fl oz (28g).......................................................................24.................. 1......... 0.2............... 0.05
Sake, 1 fl oz, (28g)......................................................................39.................. 1............ 0.................... 0
Gin, 90 proof, 1 fl oz (28g)...........................................................73.................. 1............ 0.................... 0
Rum, 80 proof 1 fl oz (28g)..........................................................64.................. 0............ 0.................... 0
Vodka, 80 proof, 1 fl oz (28g)......................................................64.................. 0............ 0.................... 0
Coffee Liqueur, 63 proof, 1 fl oz (28g).......................................107.................. 3... 11.176............. 2.794
Long Island Ice Tea, 1 fl oz (28g)................................................30.................. 0............ 4.................... 1
Whiskey, 86 proof, 1 fl oz (28g)...................................................70.................. 0............ 0.................... 0

Calorie and Sodium Ration

Hours

Calories

Miscellaneous Low Calorie Items

Lettuce, 1 leaf, outer (24g)............................................................4.................. 7......... 0.2............... 0.05
Radish, 1 medium, (3/4-1 dia.) (4g)............................................1.................. 2......... 0.1............. 0.025
Celery, 1 stalk, med. (7-1/2-8 long) (40g)....................................6................ 32......... 0.7............. 0.175
Carrots, 1 small (5-1/2 long) (50g).............................................21................ 42......... 2.4................. 0.6
Peppers, Mini Sweet (3 peppers) (85g).......................................25.................. 2............ 3............... 0.75
Banana, 1 med. (7 to 7-7/8 long) (118g).................................105.................. 1.......... 14................. 3.5
Apple, 1 medium (3 dia) (182g)..................................................95.................. 1.......... 19............... 4.75
Orange, 1 large (3-1/16 dia) (184g)...........................................87.................. 0.......... 17............... 4.25
Grape, Red or Green, 10 grapes (49g).......................................34.................. 2......... 7.7............. 1.925
Raisins, 1 small box (1.5 oz) (43g)............................................129.................. 5.......... 25............... 6.25

24

3000

2500

2000

1500

1000

500

250

12

1500

1250

1000

750

500

250

125

1000

833

667

500

333

167

83

500

417

333

250

167

83

42

250

208

167

125

83

42

21

125

104

83

63

42

21

10

Processed Items
Bread, Open Nature Whole Wheat, 2 slices..............................150.............. 250............ 4.................... 1
Spaghetti, cooked, 1 cup (140g)...............................................221.................. 1......... 0.8................. 0.2
Spaghetti, whole wheat, cooked, 1 cup (140g).........................174.................. 4......... 1.1............. 0.275
Olive Oil, 1 tbsp (15g)................................................................120.................. 0............ 0.................... 0
Mayonnaise, 1 tbsp (14g) ...........................................................94................ 88......... 0.2............... 0.05
Granola Bars, Crunch Safeway brand.......................................190................ 90.......... 11............... 2.75
Ice Cream, 1/2 cup (66g)...........................................................260................ 40.......... 21............... 5.25
Doughnut, 1 med. (3 dia.) (45g)...............................................124.............. 120......... 6.1............. 1.525
Peanut Butter, smooth Open nature, (2 tbsp)............................200.............. 120............ 2................. 0.5
Jelly, Grape, Smuckers Concord, 1 tbsp (20g)............................50.................. 5.......... 12.................... 6
Jam, Strawberry, Smuckers Seedless (1 tbsp (20g).................. 50.................. 0.......... 12.................... 6

Hours

Sodium

(mg)

*Age 51+

24

2300

2000

1500

1000

750

500

250

12

1150

1000

750

500

375

250

125

767

667

500

333

250

167

83

383

333

250

167

125

83

42

192

167

125

83

63

42

21

Popular brand items

Pizza Hut Pizza, 1 slice......................................................300-370....... 540-820......... 2-8.............. 0.5-2
Pizza Hut Buffalo Wings, 2 pieces.............................................130.............. 890....... 0-28................. 0-7
Dominos Cheesy Bread (whole order)......................................930.............1170............ ?.................... ?
Jimmy Johns #5 Vito with French Bread...............................578.6......... 1685.4............ ?.................... ?
Chips, Corn, Tortilla (Santitas), 9 chips (28g)............................140...............110............ 0.................... 0
Cereal, Rice Chex, 1 cup (27g).................................................100.............. 240............ 2................ .0.5
Ben & Jerrys Ice Cream, Americone Dream (1 pint) (416g)... 1120.............. 360.......... 24.................... 6
Fritos Scoops corn chips ( half bag) (about 50 chips)............... 800.............. 550............ 0.................... 0
Fritos Jalepeno Cheddar cheese dip (1 can) (255.1g).............. 320............ 1760............ 8.................... 2

96

83

63

42

31

21

10

Monday

Tuesday

Wednesday

Use the first row to find

how many calories you want
in a 24 hour period, then
look down the first column
to find how often you want
to eat. If you need to eat every hour and you want only
1500 calories per day, you
can have no more than 63
calories per hour. If you eat
500 calories, you cant eat
again for another 8 hours
on the 1500 calorie plan.

Thursday

Use this chart the

same as above but for
Sodium. 2300 milligrams
(mg) is the maximum
tolerable limit suggested
by the Institute of Medicine. *1500 is the most
you should have per
day if you are age 51 or
older, or you are African
American, or you have
Diabetes or you have
chronic kidney disease.

Friday

4200
4100
4000
3900
3700
3600
3500
3400
3300
3200
3100
3000
2900
2800
2700
2600
2500
2400
2300
2200
2100
2000
1900
1800
1700
1600
1500
1400
1300
1200

Estimated Calories Requirements

Find your weight and activity level, then read across to find your calorie needs

MEN

ity

ctiv

A
igh

te
era

Mo

Low

ivit

Act

ivity

Act

120 130 140 150 160 170 180 190 200 210 220 230 240 250 260
Weight in Pounds

4200
4100
4000
3900
3700
3600
3500
3400
3300
3200
3100
3000
2900
2800
2700
2600
2500
2400
2300
2200
2100
2000
1900
1800
1700
1600
1500
1400
1300
1200

4200
4100
4000
3900
3700
3600
3500
3400
3300
3200
3100
3000
2900
2800
2700
2600
2500
2400
2300
2200
2100
2000
1900
1800
1700
1600
1500
1400
1300
1200

WOMEN

ity
ctiv
hA
g
i
vity
H
Acti
rate
e
d
Mo
vity
Acti
Low

100 110 120 130 140 150 160 170 180 190 200 210 220 230 240
Weight in Pounds

4200
4100
4000
3900
3700
3600
3500
3400
3300
3200
3100
3000
2900
2800
2700
2600
2500
2400
2300
2200
2100
2000
1900
1800
1700
1600
1500
1400
1300
1200

Some activity with estimated calories

burned per hour.
Sleeping........................................... 55
Sitting................................................. 8
Standing........................................ 100
Driving........................................... 100
Office work..................................... 140
Housework, moderate................... 60+
Golf with cart.................................. 180
Golf without cart............................. 240
Dancing, Ballroom......................... 260
Walking 3mph.............................. 280+
Tennis.......................................... 350+
Water aerobics............................ 400+
Skating / Blading.......................... 420+
Bicycling, moderate..................... 450+
Yard work..................................... 500+
Swimming, active......................... 500+
Cross country ski machine.......... 500+
Hiking........................................... 500+
Step aerobics............................... 550+
Rowing......................................... 550+
Power walking............................. 600+
Running....................................... 700+

Daily Recommended Calorie Intake

Age.........................Male......Female
0 - 3 months............. 545............515
4 - 6 months............. 690............645
7 - 9 months............. 825............765
10 - 12 months......... 920............865
1 - 3 years.............. 1230.......... 1165
4 - 6 years.............. 1715..........1545
7 - 10 years............ 1970..........1740
11 - 14 years.......... 2220..........1845
15 - 18 years.......... 2550.......... 2110
19 - 50 years.......... 2550..........1940
51 - 59 years.......... 2550..........1900
60 - 64 years.......... 2380..........1900
65 - 74 years.......... 2330..........1900
74 + years.............. 2100..........1810

Saturday

Sunday

Meat
Bacon, raw, 1 slice raw (28g).................................................... 117.............. 185............ 0.................... 0
Bacon, pan-fried, 1 slice cooked (8g)..........................................43.............. 137............ 0.................... 0
Bacon, microwaved, 1 slice raw (28g).........................................43.............. 162............ 0.................... 0
Bacon, baked, 1 slice cooked (8.1g)...........................................44.............. 178............ 0.................... 0
Bacon, cooked, (3 oz) (85g)......................................................763................ 23............ 0.................... 0
Chicken, half breast fried with batter, bone removed (140g)..... 364.............. 385............ 0.................... 0
Chicken, half breast roased (98g).............................................193................ 70............ 0.................... 0
Chicken drumstick with skin (133g)........................................... 211.............. 138............ 0.................... 0
Chicken drumstick without skin (122g)......................................194.............. 127............ 0.................... 0
Egg, boiled (1 large) (50g)...........................................................78................ 62......... 0.6............. 0.015
Egg, fried (1 large) (46g).............................................................90................ 95......... 0.2............... 0.05
Egg, omelette (1 large) (61g)......................................................94................ 95......... 0.2............... 0.05
Egg, poached (1 large) (50g)......................................................71.............. 149......... 0.2............... 0.05
Ham, 1 slice (6-1/4 x 4 x 1/16)..............................................46........... 3,162............ 0.................... 0
Hamburger, single patty (86g)...................................................254.............. 378............ 5............... 1.25
Nuts / Legumes
Peanut Butter: Open Nature Smooth, (2 tbsp).......................... 200.............. 120............ 2................. 0.5
Walnuts, 1 oz (14 halves) (28g).................................................185.................. 1......... 0.7............. 0.175
Pecans, 1 oz (19 halves) (28.4g)..............................................196.................. 0......... 1.1............. 0.275
Almonds, 23 whole kernels (1 oz) (28.4 g)................................163.................. 0......... 1.1............. 0.275
Cashews, 1 oz (28.4g)..............................................................157.................. 3......... 1.7............. 0.425
Hazelnuts, 21 whole kernals (1 oz) (284g)................................178.................. 0......... 1.2................. 0.3
Coconut, 1 piece (2 x 2 x 1/2) (45g)......................................159.................. 9......... 2.8................. 0.7
Pistachio, 49 whole kernels (1 oz) (28.4g)................................159.................. 0......... 2.2............... 0.55
Brazil nut, 6 kernels (1 oz) (28.4g)............................................186.................. 1......... 0.7............. 0.175
Dairy
Milk, 2%, 1 cup (246g)...............................................................124...............116.......... 12.................... 3
Cheese, American, 1 slice (21g).................................................70.............. 250............ 1............... 0.25
Cheese, Cheddar, 1 slice (1oz) (28g)........................................ 113.............. 174......... 0.2............... 0.05
Cheese, Swiss, 1 slice, (1oz) (28g)...........................................106................ 54......... 0.3............. 0.075
Cheese, Colby, 1 slice, (1 oz) (28g).......................................... 110.............. 169......... 0.2............... 0.05
Cheese, Blue, (1 oz) (28.4).......................................................100.............. 395......... 0.1........... 0.0025

Compiled from multiple sources by Fred

Slocombe. For estimation and suggestive
use only. Not recommended for use as a
professional tool of diagnosis or treatment.