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Best Foods to Eat Conversion Tables |
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By The SHAPE Team
| Meat & Poultry (100 g cooked-Skinless) |
Calories |
Saturated Fat (g) |
Total Fat (g) |
| Less than 1 g of saturated fat |
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| Cod or Haddock |
110 |
0 |
1 |
| Flounder or Sole |
120 |
0 |
2 |
| 1 to 2 g of saturated fat |
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| Chicken Breast |
160 |
1 |
2 |
| Low Fat Turkey |
150 |
1 |
3 |
| Salmon |
150 |
1 |
4 |
TOP GRAINS & LEGUMES High protein-Low Fat (+20% protein / -10% fat)
- Soybeans
- Split peas
- Kidney beans
- Dried whole beans
- Wheat germ
- Lima beans
- Black-eyed peas
- Lentils
- Black beans
TOP CARBOHYDRATE SOURCES (+70% protein / -5% fat)
- Brown rice
- Wild rice
- Whole corn
- Whole wheat/rye
- Rolled oats
- Whole barley
Legumes: 1 Serving = ½ cup = 130 calories
- Yellow and green split peas
- Beans
- Soy & Tofu
- Lentils
FIBROUS CARBOHYDRATES
Vegetables 1: 1 Serving = ½ cup = 15 calories
- Asparagus
- Eggplant
- Bamboo shoots
- Broccoli
- Brussel sprouts
- Cauliflower
- Celery
- Cabbage
- Greens
- Lettuce
- Cucumber
- Green beans
- Radishes
- Sprouts
- Zucchini
Vegetables 2: 1 Serving = ½ cup = 55 calories
- Carrots
- Beets
- Sweet Potatoes
- Yams
- Squash
- Tomatoes
PROTEIN SOURCES
1 Serving = 3 oz = 148 calories = 28 g of protein & 4 g of fat
- Eggs
- Fish
- Shellfish
- Chicken breast
- Turkey
- Leg of lamb
OILS
1 Tablespoon = 105 calories
NUTS & SEEDS
1 Serving = 100 calories
- 10-12 almonds, cashews, or hazelnuts
- 2 tablespoons of seeds
- 4-5 walnuts or pecan halves
DAIRY
1 Serving = 6 oz = 80 calories
- Low fat plain yogurt
- Low fat soy
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Our Clients Say
I wanted to thank all of you for the amazing support I’ve received over the past few months since coming to SHAPE. I came with specific fitness goals and you exceeded my expectations on every level! I’ve never felt (and looked) better in my life, and of course Gregg manages to make every session fun which keeps motivating me to come back and stay fit. SHAPE is a wonderful environment and knowing you have massage therapists, chiropractors and nutritionists on hand helps make the experience complete.
Gillian S.
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