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Weight
Management Home Obesity
1200
Calorie
Diet
1500
Calorie
Diet
What
is a
Food Portion?
Burn
Barometer
Body
Mass Index (BMI)/Protein
Tool
Trigger
Foods
|
|
| List
of Vegetables With Portions/Calories/Fiber |
|
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|
| Choose
Vegetables From This List |
Calories |
Fiber(g) |
| 1/2
cup Butternut Squash (cooked) |
41 |
1.7 |
|
1/2 cup Carrots (cooked) |
35 |
1.5 |
|
1/2 cup or 1 Small Whole Tomato (raw) |
26 |
1.6 |
|
1/2 cup Broccoli (cooked) |
22 |
2.0 |
| 1/2
cup or 6 Spears Asparagus (cooked) |
22 |
1.8 |
| 1/2
cup Spinach (cooked) |
21 |
2.0 |
| 1/2
cup Cauliflower (cooked) |
15 |
1.4 |
|
1/2 cup Zucchini (cooked) |
14 |
1.3 |
| 1/2
cup Bell Peppers (raw) |
13 |
0.8 |
| 1
cup Romaine Lettuce (raw) |
8 |
1.0 |
1/2 cup green beans
|
20 |
1.3
|
Eat
1/2 – 1 cup of these starchy vegetables or brown rice at dinner,
depending on your meal plan
| Garbanzo Beans
|
(1 cup = 269
Calories)
|
| Black Beans |
(1 cup = 241
Calories) |
| Kidney Beans |
(1 cup = 225
Calories) |
| Lentils |
(1 cup = 231
Calories) |
| Lima Beans |
(1 cup = 217
Calories) |
| Yellow Corn |
(1 cup = 178
Calories) |
| Yams (cubed) |
(1 cup = 158
Calories) |
| Peas |
(1 cup = 134
Calories) |
| Baked Potato
|
(1 medium 7
oz. Potato = 220 Calories) |
List
of Fruits With Portions/Calories/Fiber
| Choose
Fruits From This List |
Calories |
Fiber(g) |
|
1 medium
Banana 114 1.8 |
114 |
1.8 |
| 1
medium Pear 98 4.3 |
98 |
4.3 |
| 1
medium Apple (with skin) 81 3.0 |
81 |
3.0 |
|
1 medium Orange 59 2.9 |
59 |
2.9 |
| 1
medium Peach or Nectarine 40 1.4 |
40 |
1.4 |
| 1/2
medium Grapefruit 37 0.7 |
37 |
0.7 |
|
1 medium Plum 36 1.0 |
36 |
1.0 |
| 1
cup Blueberries 82 3.3 |
82 |
3.3 |
| 1
cup Cantaloupe or Honeydew 57 1.3 |
57 |
1.3 |
| 1
cup Watermelon 50 0.6 |
50 |
0.6 |
| 1
cup Strawberries 45 3.9 |
45 |
3.9 |
| 3
apricots 51 2.0 |
51 |
2.0 |
| 1
cup Raspberries 61 5.8 |
61 |
5.8 |
Fruits to Avoid
| Dried
Fruit 1/2 Cup |
225
Calories |
| Cherries
20 (1 Cup) Cherries |
98
Calories |
| Grapes
20 (1 Cup) Grapes |
82
Calories |
| Canned
Fruit 1 Cup |
60-188
Calories |
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