Archive for the ‘Food Info’ Category

Food Comparisons

Posted: January 10, 2011 in Food Info

Proteins   These are for a  3 oz  serving.

 

Metabolism Rate – Grams of Protein Per Day – Meals Per Day
Slow – 1  gram per lb. LBM –
5
Normal – 1.25  grams per lb. LBM –
6
Fast – 1.5   grams per lb. LBM – 7

 

Carbohydrate Counter Chart

Food Description Serving Carbohydrates in Grams
Milk, Cream And Butter    
Butter 1 tsp 0
Half and Half 2 tbsp 1
Heavy Whipping Cream 2 tbsp 0.8
Milk (whole) 1 cup 11.4
Sour Cream 2 tbsp 1.2
Yogurt 1 cup 11.4
     
Cheese    
American (slice) 2/3 oz 0.3
Bleu (crumbled) 2 tbsp 0.4
Cheddar (shredded) 2 tbsp 0.2
Cream Cheese 2 tbsp 0.8
Feta (crumbled) 2 tbsp 0.8
Monterey Jack (shredded) 2 tbsp 0.1
Mozzarella (whole milk, shredded) 2 tbsp 0.3
Parmesan (shredded) 2 tbsp 0.3
Ricotta (whole milk) 1/4 cup 1.9
Swiss (shredded) 2 tbsp 0.5
     
Nuts And Seeds    
Almond Butter 2 tbsp 6.8
Almonds 2 tbsp 3.6
Hazelnuts 2 tbsp 2.8
Macadamia 2 tbsp 2.3
Peanut Butter 2 tbsp 6.9
Peanuts 2 tbsp 3.4
Pecans (chopped) 2 tbsp 2.1
Pine Nuts 2 tbsp 2.4
Pistachio Nuts 2 tbsp 4.7
Pumpkin Seeds 2 tbsp 3.1
Walnuts 2 tbsp 1.7
     
Grain, Breads And Pasta    
Bagel 2 1/2 oz 38
Biscuit 2 oz 27.6
Blueberry Muffin 2 oz 27.4
Corn Flakes 1 cup 24.2
Corn Muffin 2 oz 29
Crackers 5 51.4
English Muffin 1 26
Italian Bread 1 slice 15
Oatmeal (cooked) 1/2 cup 12.6
Pancake 6″ diameter 21.8
Pasta (cooked) 1/2 cup 19.8
Pasta (whole wheat, cooked) 1/2 cup 18.6
Pita Pocket Bread 6″ diameter 33.4
Puffed Wheat Cereal 1 cup 11.1
Rasin Bran 1 cup 47.1
Rice 1/2 cup 22.3
Tortilla (corn) 1 12.1
Waffle 7″ diameter 24.7
White Bread (1 slice) 1 slice 14.9
Whole Grain Bread (1 slice) 1 slice 11.8
     
Soup    
Beef Broth 1 cup 1
Black Bean 1 cup 19.8
Chicken Noodle 1 cup 9.4
Cream of Tomato 1 cup 22.3
Minestrone 1 cup 11.2
New England Clam Chowder 1 cup 16.6
Onion 1 cup 8.2
     
Vegetables    
Artichoke 1 13.4
Asparagus 6 spears 3.8
Beans 1/2 cup 4.9
Broccoli 1/2 cup 3.9
Cabbage 1/2 cup 1.9
Carrot medium 7.3
Cauliflower 6 florets 4.4
celery 1 stalk 1.5
Collards 4 oz 7.3
Corn 1/2 cup 16
Cucumber 1/2 small 2.5
Eggplant 1/2 cup 3.3
Endive 1/2 cup 1.8
Escarole 1/2 cup 0.8
Jicama 1/2 cup 5.7
Leek 1 12.6
Lettuce (Butterhead) 1 cup 1.3
Lettuce (Romaine) 1 cup 1.3
Mushroom (Portobello) 1/2 cup 1.4
Okra 4 oz 7.5
Onion 1 9.5
Onions (green) 1/4 cup 1.8
Peas 1/2 cup 9.9
Peppers 1 4.8
Potato (sweet) 1/2 cup 22.4
Potato (white) 1/2 cup 15.4
Pumpkin 1/2 cup 9.9
Spinach 1 cup 1.1
Squash 1/2 cup 10.8
Tomato 1 small 4.2
Zucchini 1 small 5.7
     
Meat, Poultry And Fish    
Meat, Poultry And Fish 6 oz 0
Eggs 1 0.6
Beef Salami 3 oz 2.4
Calf Liver 6 oz 10.4
     
Seafood    
Clams (canned) 6 oz 8.7
Lobster 6 oz 2.2
Oysters 6 oz 12.5
Scallops 6 oz 3.9
Shrimp 6 oz 0
Squid 6 oz 7
     
Oils And Dressings    
Mayonnaise 1 tsp 0.1
Olive Oil 1 tsp 0
Salad Dressing (Caesar) 2 tsp 0.6
Salad Dressing (Italian) 2 tsp 3
Salad Dressing (Ranch) 2 tsp 1.4
Vegetable Oil 1 tsp 0
     
Beans    
Baby Lima 1/2 cup 21.2
Black 1/2 cup 20.4
Chickpea/Garbanzo 1/2 cup 22.5
Lentils 1/2 cup 19.9
Navy 1/2 cup 23.9
Red Kidney 1/2 cup 19.8
Soybeans 1/2 cup 9.9
     
Fruit And Fruit Juices    
Apple 1 medium 21
Applesauce 1/4 cup 6.9
Apricots 1 3.9
Avocado 1 14.9
Banana 1 small 23.7
Blueberries 1/4 cup 5.1
Cantaloupe 1/4 cup 3.3
Cherries 1/4 cup 4.8
Fig 1 9.6
Grapes 1/4 cup 7.1
Honeydew 1/4 cup 3.9
Juice, Lemon 1 tbsp 1.3
Juice, Orange 1/2 cup 13.4
Juice, Tomato 1/2 cup 5.1
Kiwifruit 1 11.3
Mango 1/4 cup 7
Orange 1 16.3
Peach 1 medium 10.9
Pear 1 medium 25.1
Pineapple 1/4 cup 4.8
Plum 1 8.6
Raspberries 1/4 cup 3.6
Strawberries 1/4 cup 2.7
Tangerine 1 7.8
Watermelon 1/4 cup 2.8
ALWAYS TALK WITH A DOCTOR BEFORE STARTING A DIET OR MAKING BIG CHANGES IN YOUR DIET.
 
The thing you have to remember is that in building your body nutrition is 80%.
 
You need to get the right combination of Protein, Carbs and Fats. Without the right combination or eating them ate the wrong time you will put on the wrong kind of weight. A good ratio is 40 pro – 30 carb – 30 fat.
 
 You need at least 1 gram of protein per pound of lean body mass. The carbs I very the way they are taken in. After a w/o you should take in a lot of carbs but not to many. A good rule of thumb is to take in three times the amount of pro.
 

Pro = 4 cals. Carbs = 4 cals.  Fat = 9 cals.  Try to eat the needed cals without raising the blood sugars will help stop or slow  the addition of body fat. You will need plenty of fiber also. Fiber will help your digestive system stay clean and flow good so it absorbs the nutrition from the food. In your diet you can subtract 1 carb for each gram of fiber. This is why veggies are so good to eat. Along with the nutrients. To many carbs will raise your blood sugars and make you start to store food as fat. As many people know simple carbs will also raise your blood sugars. Stick to complex carbs.

 

lean body mass = LBM
   
protein = Pro (4 cals)
   
carbohydrates = Carbs (4 cal)
   
work out = W/O
   
calories = Cals
   
Resting Metabolic Rate = RMR
   
simple carbs =sugars or sweets (fruit,candy,soda,cookies)
   
complex carbs = starches (rice, pasta, oats)
   
fiber = The rougher the food or veggie the more fiber in it. Liquid Plumber for your system.
   
good fats = (9 cals) the best way to remember them is if it is a liquid at room temp. it is a good fat. Hard at room temp it is blood sludge.

If intrested for cutting info.

http://weightology.net/weightologyweekly/?page_id=319