FOOD VALUES

Food	Calories	Protein	Carbs	Fats
Select Top Sirloin	180	30g	0g	6g
Select Top Round	190	36g	0g	4g
Select Bottom Round	171	29g	0g	5g
Extra-Lean Ground Beef	263	28g	0g	16g
Skinless Chicken Breast	165	31g	0g	4g

MEAT/ FISH/ POULTRY

Food	Calories	Protein	Carbs	Fats
Pork tenderloin	164	28	0	5
Coho salmon	184	27	0	7
Halibut	140	27	0	3
Canned light tuna	116	25	0	1
Scallops	88	17	2	1
Shrimp	99	21	0	1
Venison	158	30	0	3
Red snapper	128	26	0	2
Shark	130	21	0	5
Deli roast beef, 1 oz. Sliced	50	8	2	1
Deli ham	145	21	2	6
Lamb, choice, leg	191	28	0	8
Canadian-style bacon, grilled
2 slices	86	11	1	4

Serving size is 3.5 oz, trimmed of all visible fat, roasted, unless otherwise noted.

GRAINS/ BREADS/ PASTA

Food	Calories	Protein	Carbs	Fats
Oatmeal, 1c cooked	145	6	25	2
Whole-grain cereals, Total, ¾ c	110	3	24	1
Whole-wheat bread, 1 slice	69	3	13	1
Plain bagel, 1	195	7	38	1
English muffin, 1	127	5	25	1
Whole-wheat pita, 1	170	6	35	2
Flour tortilla, 8-inch	145	4	25	3
Corn tortilla, 1	58	2	12	1
White rice, 1 c cooked	205	4	44	tr
Brown rice, 1 c cooked	216	5	45	2
Wild rice, 1 c cooked	166	7	35	1
Couscous, 1 c cooked	176	6	36	tr
Macaroni, 1 c cooked	197	7	40	1
Spaghetti, 1 c cooked	197	7	40	1
Bulgur, 1 c cooked	151	6	34	tr
Wheat germ, 2 Tbsp	50	4	6	1
Bran muffin, Weight Watchers, 1	160	3	36	0
Sourdough bread, 1 slice	69	2	13	1
Whole-wheat crackers, 5	89	2	14	3
Whole-wheat pretzels, 1 oz	103	3	23	1

FRUIT

Food	Calories	Protein	Carbs	Fats
Cantaloupe, 1 c	55	1	13	tr
Strawberries, 1 c	46	1	11	tr
Blueberries, 1 c	81	1	20	tr
Apple, 1	81	tr	21	tr
Orange, 1	64	1