Best Foods to Eat Conversion Tables Print

By The SHAPE Team

Meat & Poultry (100 g cooked-Skinless) Calories Saturated Fat (g) Total Fat (g)
Less than 1 g of saturated fat      
Cod or Haddock 110 0 1
Flounder or Sole 120 0 2
1 to 2 g of saturated fat      
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
  • Flaxseed
  • Olive
  • Canola
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
 
< Prev   Next >

PRODUCTS CATALOG

`--> Yoga

Our Clients Say

ImageThe weekly yoga session with Dagmara is the highlight of our week. She is cheerful, positive, attentive and energetic. The session provides our bodies with flexibility, gives us physical and mental strength, and facilitates peace of mind, so we can endure life until we see her again!
Esther & Ben Geva
 
SHAPE in the MEDIA

Webcraft & Graphics By
Thistle Site Design