POULTRY FOOD AAMOUNT|CALORIES|PROTEIN] CARBS | FAT \Chicken breast |4 ounces 193 29.3 0 76 Chicken, light meat. Ly ounces} 196 | | 38.1 o | 54 Ino skin Chicken, dark meat. Uy oinces} 232 | 340 | o | 54 Ino skin (Turkey. light meat. |p ounces! 178 | 33.9 0 37 Ino skin Turkey. dark meat. ly ounces! 212 | 324 | 0 | 82 Ino skin DAIRY FOOD AMOUNT|CALORIES|PROTEIN| CARBS | _FAT |Cheddar cheese 1 ounce 4 7A A g4 |Cottage cheese 1/2 cup 110 14.0 3.1 5.0 jearage cheese, |119 cup 80 16.0 30 1.0 Egg Ht large 75 63 0 5.0 Milk, lowfat M1 cup 121 81 ne 47 Milk, skim 1 cup 86 B84 ne A IMuenster cheese [1 ounce 104 67 3a 6.5 |Swiss cheese M1 ounce 107 81 1.0 78 (Yogurt, lowfat M1 cup 144 ng 16 3.6 Yogurt, nonfat 4 cup 127 43.0 | 174 4GRAINS FOOD |AMOUNT|CALORIES|PROTEIN| CARBS | FAT JOatmeal, rough cut |1 cup 145 6.0 26.2 24 14" Pancake. buckwheat] jatar 54 1.6 64 22 Pancake, whole 14" | wheat diameter 74 34 8.8 3.2 Popcorn, dry 1 cup 54 18 10.7 Tt Quinoa, cooked 1/2 cup 115 43 215 2 Rice, brown, cooked |1/2 cup 108 24 228 8 IRye bread 1 slice 56 21 12 3 |Whole wheat bread |1 slice 56 24 1 BEANS FOOD AMOUNT |CALORIES/PROTEIN| CARBS | FAT 1/2 cup [Black beans cooked 3 76 20.4 5 (Garbanzo 1/2 cup (chickpeas) cooked | ™ | 73 | 725 | 21 1/2 cup [Kidney beans cooked nN2 Th 20.1 A . 1/2 cup Lentil beans cooked 15 8.9 19.9 4 . 1/2 cup Lima beans cooked 108 73 19.6 4 1/2 cup [Navy beans cooked 129 1 24.0 4 [Soybeans 1/2 cup (edamame) cooked 127 Wd 10.0 58 Tofu feup | os | too | 23 | 59 [fresh