October 7, 2012

Nutrition Table

This is like GOLD && yet it’s free!  It lists out all the healthy foods I eat on a regular basis + their nutritional value.  I encourage you all to take a look && visit this table often.  It can help you stay on track with your daily calories, carbs, fats, sugar, and protein intake.  Since what you eat probably varies a little each day, this is a GREAT resource.  I tried to cover most of the foods & condiments/spices that most body builders eat while in training season. Keep in mind you may eat other things not listed with flexible dieting. You just want to track your Macro’s.

PS  values will vary slightly depending on the brands you buy…
FoodMeasureCalsFatCarbProteinSugar
Egg whites34800120
Gluten-free oatmeal1/3 cup1502.52450.8
Apple195025019
Almonds (~25)1 oz16114661
Pecans (~20 halves)1 oz19320431
Strawberries1/2 cup25060.53.5
Blueberries1/2 cup420100.57.5
Turkey breast slices4 oz10014182
Romaine2 cups160422
Spinach leaves2 cups140220
Sweet potato3 oz8401836
Frozen Veggie mix2 cups400824
Tilapia4 oz11020230
Canned tuna4 oz15020330
Chicken Breast4 oz850.50200
Ground Turkey4 oz9710220
Ezekiel Bread1 slice800.51540
Balsamic Vinegar2 tbsp220.5004
Reduced Sugar Ketchup2 tbsp100002
Water1 gallon00000
Peppershalf230513
Onionshalf280710
Avocado2 oz908420
Peanut Butter powder2 tbsp458542
Almond Butter2 tbsp19018672
Brown Rice1/4 cup dry1801.54031
Quinoa1/4 cup dry1602.52960
Hot Sauce1 tbsp00000
Protein Shake1 scoop1251.56210
Almond Milk4 oz151.750.50.50
Green Vibrance1/2 scoop220.43.51.30.75
Stevia1 packet000.500.5
Cinnamon1 tbsp00000
Flax seed oil2 tbsp9911000
Cottage cheese1/2 cup10025134
Bananas11140.4261.314
Cashews (~18)1 oz15512952

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