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Food Composition Table----------------------------------------------------------------------------------------------- Rather than discuss one diet, I prefer to explain how to help the adult body to function effectively. The adult body requires one gram of protein per kilogram of body weight. On kilogram is 2.2 pounds. Therefore, a 220 pound adult requires 100 grams of protein per day. Protein should make up fifteen percent of their daily food intake. Lipids (fat) should make up twenty-five percent of their daily food intake. I recommend more plant fat than animal fat with as little red meat fat as possible. That leaves sixty percent for glucose (carbohydrates). In Question 752, I said, "With regard to dieting, if consumers understood how critical glucose (carbohydrates) management is to the health of their central nervous system, then they would reject 'carbohydrate-free' diets." That I recommend that sixty percent of the food adults eat is glucose shows how important I believe glucose is to good health. After adults eat, beta cells in the Pancreas directly monitor blood glucose concentration. When blood glucose concentration increases, these beta cells secrete insulin. Insulin stimulates the small intestine to take up glucose. When blood glucose concentration decreases, these beta cells stop secreting insulin. After adults eat, alpha cells in the Pancreas also monitor blood glucose concentration. When blood glucose concentration decreases, these alpha cells to secrete Glycagon. Glycagon prevents glucose molecules from entering muscle cells. In this way, Glucagon makes sure that the Central Nervous System receives the available glucose molecules. The fact that the body has a special system for monitoring blood glucose levels indicates how important glucose molecules are for good health. The body has no similar system to monitor blood protein or lipid. There are four basic food molecules; protein, glucose, cellulose (fiber) and lipids. I have a Table of Food Composition in which I list how many grams of calories, protein, glucose, fiber and lipids that six ounces of many types of food contain. I also list how many milligrams of iron, calcium, potassium and sodium these foods contain. Adult females need iron. Adults need calcium. Among other things, calcium is essential for muscle contraction. To maintain the proper sodium/potassium balance for nerve impulse conduction, adults need to take in considerably more potassium than sodium. With this table, you can determine for yourself the value of the Eskimo diet and your diet. Then, following the guidelines that I have mentioned, you can design your diet.
Table of Food Composition (Per Six Ounces of Weight)
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| Grams | Milligrams |
|---------------------------------------|--------------------------------
Food | Cal- | Pro- | Glu- | Fiber | Lipid | Iron | Cal- |Potas- | Sod- |
| ories | tein | cose | | | | cium | sium | ium |
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Cow’s milk: Whole | 115 | 6 | 8 | 0 | 7 | 0 | 199 | 37 | 13 |
Cow’s milk: Skim | 62 | 6 | 9 | 0 | 0 | 0 | 206 | 37 | 13 |
Cultured Buttermilk | 88 | 6 | 9 | 0 | 3 | 0 | 206 | 36 | 13 |
Partially Skim Yogurt | 82 | 5 | 9 | 0 | 3 | 0 | 201 | 34 | 13 |
Commercial Ice Cream | 271 | 5 | 26 | 0 | 16 | 0 | 158 | 154 | 127 |
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Heavy or Whip Cream | 614 | 3 | 4 | 0 | 67 | 0 | 117 | 93 | 71 |
Creamed Cottage Cheese| 181 | 23 | 5 | 0 | 8 | 1 | 156 | 128 | 472 |
Uncreamed Cott Cheese | 147 | 29 | 5 | 0 | 0 | 1 | 153 | 136 | 468 |
Grated Cheddar Cheese | 686 | 43 | 3 | 0 | 58 | 2 | 1321 | 273 | 1639 |
Cream | 638 | 12 | 6 | 0 | 67 | 1 | 109 | 152 | 1093 |
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Boiled/Poached Eggs | 255 | 20 | 0 | 0 | 20 | 4 | 92 | 219 | 207 |
Yolk only Eggs | 600 | 30 | 0 | 0 | 50 | 9 | 240 | 165 | 45 |
Butter | 1214 | 1 | 1 | 0 | 134 | 1 | 36 | 49 | 1457 |
Lard | 1533 | 0 | 0 | 0 | 170 | 0 | 0 | 0 | 0 |
Margarine | 1214 | 1 | 1 | 0 | 134 | 0 | 36 | 109 | 1749 |
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Mayonnaise | 1247 | 1 | 1 | 0 | 136 | 1 | 23 | 34 | 963 |
Corn, Soy, Peanut Oil | 1518 | 0 | 0 | 0 | 170 | 0 | 0 | 0 | 0 |
Olive Oil | 1518 | 0 | 0 | 0 | 158 | 0 | 0 | 0 | 0 |
Salad Dressing | 850 | 1 | 11 | 0 | 91 | 1 | 23 | 0 | 0 |
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Bacon | 1009 | 43 | 11 | 0 | 85 | 5 | 21 | 691 | 6375 |
Pot-Roasted Beef Chuck| 490 | 46 | 0 | 0 | 32 | 6 | 20 | 680 | 100 |
Commercial Hamburger | 490 | 42 | 0 | 0 | 34 | 5 | 18 | 640 | 200 |
Ground Lean Beef | 370 | 48 | 0 | 0 | 20 | 6 | 20 | 680 | 220 |
Oven-Cooked Roast Beef| 780 | 32 | 0 | 0 | 72 | 4 | 14 | 700 | 120 |
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Sirloin Beef Steak | 660 | 40 | 0 | 0 | 54 | 5 | 16 | 640 | 120 |
Lean Round Beef Steak | 440 | 48 | 0 | 0 | 24 | 6 | 22 | 600 | 124 |
Corned Beef | 370 | 44 | 0 | 0 | 20 | 7 | 34 | 120 | 2400 |
Broiled Chicken | 370 | 46 | 0 | 0 | 18 | 3 | 20 | 700 | 100 |
Fried Chicken Livers | 238 | 37 | 4 | 0 | 24 | 13 | 27 | 272 | 87 |
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Domestic Duck | 629 | 27 | 0 | 0 | 48 | 4 | 15 | 485 | 126 |
Broiled Lamb Chops | 710 | 35 | 0 | 0 | 52 | 5 | 15 | 407 | 111 |
Pork Chops | 340 | 27 | 0 | 0 | 36 | 4 | 14 | 663 | 51 |
Pan-Broiled Cured Ham | 580 | 32 | 0 | 0 | 44 | 4 | 16 | 740 | 2000 |
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Spiced Canned Ham | 492 | 24 | 3 | 0 | 42 | 4 | 15 | 835 | 2386 |
Pork Roast | 620 | 42 | 0 | 0 | 48 | 5 | 18 | 720 | 80 |
Bulk Pork Sausage | 808 | 31 | 0 | 0 | 75 | 4 | 12 | 459 | 1629 |
Roasted Turkey | 451 | 46 | 0 | 0 | 26 | 6 | 39 | 544 | 102 |
Broiled Veal Cutlet | 370 | 46 | 0 | 0 | 18 | 5 | 18 | 800 | 140 |
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Beef/Pig/Sheep Brains | 213 | 17 | 0 | 0 | 14 | 4 | 17 | 372 | 213 |
Braised Heart | 320 | 52 | 2 | 0 | 10 | 12 | 28 | 380 | 180 |
Braised Kidney | 391 | 56 | 2 | 0 | 12 | 22 | 31 | 544 | 425 |
Sautéed Beef Liver | 391 | 44 | 9 | 0 | 17 | 15 | 14 | 770 | 313 |
Calf Liver | 444 | 49 | 7 | 0 | 22 | 24 | 22 | 770 | 201 |
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Bologna | 422 | 24 | 7 | 0 | 34 | 4 | 14 | 374 | 1870 |
Frankfurter | 410 | 23 | 3 | 0 | 33 | 2 | 10 | 358 | 1833 |
Liverwurst | 401 | 24 | 3 | 0 | 33 | 9 | 12 | 228 | 1366 |
Calf Sweetbreads | 289 | 54 | 0 | 0 | 5 | 1 | 12 | 415 | 197 |
Beef Tongue | 410 | 36 | 0 | 0 | 28 | 5 | 14 | 480 | 180 |
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Steamed/Canned Clams | 174 | 24 | 4 | 0 | 2 | 11 | 148 | 460 | 340 |
Broiled Codfish | 289 | 48 | 0 | 0 | 9 | 2 | 51 | 680 | 187 |
Cooked Crab Meat | 180 | 28 | 2 | 0 | 4 | 2 | 76 | 200 | 1800 |
Breaded Fish Sticks | 304 | 29 | 129 | 0 | 15 | 1 | 18 | 213 | 400 |
Baked Flounder | 340 | 51 | 0 | 0 | 14 | 2 | 37 | 995 | 400 |
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Broiled Halibut | 309 | 44 | 0 | 0 | 14 | 1 | 24 | 918 | 95 |
Kippered Herring | 359 | 37 | 0 | 0 | 22 | 2 | 112 | 0 | 0 |
Steamed Lobster | 156 | 31 | 0 | 0 | 2 | 1 | 111 | 306 | 357 |
Canned Mackerel | 310 | 36 | 0 | 0 | 18 | 4 | 422 | 0 | 0 |
Raw Oysters | 120 | 11 | 4 | 0 | 3 | 9 | 160 | 170 | 113 |
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Canned Salmon | 240 | 34 | 0 | 0 | 10 | 1 | 320 | 680 | 90 |
Canned Sardines | 360 | 44 | 0 | 0 | 18 | 5 | 734 | 1080 | 960 |
Baked Shad | 340 | 40 | 0 | 0 | 20 | 1 | 40 | 700 | 150 |
Steamed Shrimp | 220 | 46 | 0 | 0 | 2 | 5 | 196 | 410 | 260 |
Broiled Swordfish | 306 | 46 | 0 | 0 | 10 | 2 | 34 | 1326 | 87 |
Canned Tuna Fish | 340 | 50 | 0 | 0 | 14 | 2 | 14 | 480 | 1400 |
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Artichoke Globe | 75 | 3 | 17 | 3 | 0 | 2 | 85 | 510 | 51 |
Green Asparagus | 32 | 2 | 5 | 1 | 0 | 3 | 32 | 230 | 5 |
Green Snap Beans | 34 | 1 | 8 | 1 | 0 | 1 | 61 | 277 | 3 |
Green Lima Beans | 149 | 9 | 26 | 3 | 0 | 3 | 47 | 340 | 2 |
Red Kidney Beans | 150 | 10 | 27 | 2 | 1 | 3 | 48 | 490 | 4 |
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Uncooked Bean Sprouts | 58 | 3 | 10 | 1 | 0 | 13 | 65 | 1748 | 10 |
Beet Greens | 46 | 3 | 10 | 2 | 0 | 5 | 201 | 564 | 129 |
Broccoli | 51 | 6 | 9 | 2 | 0 | 2 | 215 | 459 | 17 |
Brussels Sprouts | 78 | 8 | 16 | 2 | 0 | 2 | 58 | 523 | 18 |
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Canned Sauerkraut | 36 | 1 | 8 | 2 | 0 | 1 | 61 | 238 | 1037 |
Steamed Cabbage | 40 | 2 | 9 | 1 | 0 | 1 | 78 | 240 | 85 |
Cooked Diced Carrots | 51 | 1 | 11 | 1 | 0 | 1 | 43 | 680 | 85 |
Steamed Cauliflower | 43 | 4 | 9 | 1 | 0 | 2 | 37 | 312 | 16 |
Cooked Diced Celery | 34 | 2 | 7 | 2 | 0 | 1 | 92 | 510 | 136 |
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Chard Leave/Stalk | 34 | 2 | 8 | 2 | 0 | 4 | 176 | 538 | 136 |
Collard Leaves | 58 | 6 | 9 | 2 | 0 | 1 | 320 | 445 | 45 |
Steamed Corn | 156 | 5 | 36 | 1 | 2 | 7 | 7 | 510 | 0 |
Cooked or Canned Corn | 145 | 4 | 35 | 1 | 0 | 1 | 9 | 340 | 401 |
Cucumbers | 20 | 0 | 3 | 1 | 0 | 0 | 17 | 272 | 10 |
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Dandelion Greens | 76 | 5 | 15 | 3 | 1 | 5 | 318 | 718 | 123 |
Steamed Eggplant | 28 | 2 | 9 | 1 | 0 | 1 | 16 | 368 | 2 |
Endive (Escarole) | 30 | 3 | 6 | 2 | 0 | 3 | 134 | 641 | 27 |
Steamed Kale | 70 | 6 | 12 | 1 | 2 | 2 | 201 | 402 | 45 |
Raw Sliced Kohlrabi | 49 | 2 | 11 | 2 | 0 | 1 | 80 | 631 | 12 |
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Lamb’s Quarters | 54 | 6 | 8 | 4 | 0 | 3 | 521 | ? | |
Lentils | 180 | 13 | 32 | 2 | 0 | 3 | 43 | 429 | 13 |
Iceberg Lettuce | 22 | 0 | 5 | 1 | 0 | 1 | 34 | 298 | 15 |
Mushrooms | 17 | 3 | 6 | 0 | 0 | 1 | 11 | 255 | 567 |
Mustard Greens | 36 | 4 | 7 | 1 | 0 | 5 | 374 | 619 | 83 |
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Steamed Diced Okra | 54 | 2 | 12 | 2 | 0 | 1 | 139 | 629 | 2 |
Cooked Mature Onions | 65 | 2 | 15 | 1 | 0 | 1 | 46 | 255 | 11 |
Chopped Raw Parsley | 49 | 2 | 2 | 2 | 2 | 10 | 340 | 1943 | 24 |
Steamed Parsnips | 104 | 2 | 24 | 3 | 1 | 1 | 97 | 625 | 12 |
Canned Green Peas | 116 | 5 | 22 | 2 | 0 | 3 | 43 | 163 | 459 |
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Pimientos Peppers | 45 | 0 | 9 | 0 | 0 | 3 | 40 | 224 | 0 |
Green Peppers | 43 | 2 | 10 | 2 | 0 | 1 | 19 | 289 | 0 |
Baked Potatoes | 170 | 3 | 37 | 1 | 0 | 1 | 22 | 850 | 7 |
Potato Chips | 935 | 9 | 85 | 1 | 60 | 3 | 51 | 1785 | 1700 |
Raw Radishes | 34 | 0 | 7 | 1 | 0 | 2 | 17 | 442 | 14 |
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Diced Rutabagas | 54 | 0 | 14 | 2 | 0 | 1 | 68 | 289 | 7 |
Unseasoned Soybeans | 221 | 19 | 17 | 3 | 9 | 5 | 128 | 918 | 3 |
Steamed Spinach | 44 | 5 | 5 | 2 | 0 | 0 | 211 | 799 | 126 |
Summer Squash | 28 | 1 | 6 | 0 | 0 | 1 | 6 | 389 | 6 |
Mashed Winter Squash | 81 | 3 | 20 | 2 | 0 | 1 | 20 | 434 | 2 |
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Baked Sweet Potatoes | 240 | 3 | 56 | 2 | 2 | 2 | 56 | 464 | 19 |
Whole Canned Tomatoes | 35 | 1 | 6 | 1 | 0 | 1 | 19 | 391 | 13 |
Raw Tomatoes | 34 | 1 | 7 | 1 | 0 | 1 | 18 | 408 | 6 |
Canned Tomato Juice | 35 | 1 | 7 | 0 | 0 | 1 | 12 | 383 | 26 |
Tomato Catsup | 150 | 1 | 40 | 1 | 1 | 1 | 20 | 1600 | 2600 |
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Steamed Turnip Greens | 53 | 5 | 9 | 2 | 1 | 4 | 440 | ? | ? |
Steamed Sliced Turnips| 44 | 1 | 10 | 2 | 0 | 1 | 68 | 378 | 95 |
Watercress Leave/Stem | 31 | 3 | 3 | 1 | 0 | 3 | 225 | 476 | 85 |
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Apple Juice | 85 | 0 | 23 | | 0 | 1 | 10 | 136 | 3 |
Apple Vinegar | 24 | 0 | 5 | 0 | 0 | 1 | 10 | 170 | 2 |
Raw Apples | 92 | 0 | 24 | 1 | 0 | 1 | 10 | 170 | 1 |
Canned Syrup Apricots | 150 | 1 | 39 | 1 | 0 | 5 | 19 | 408 | 1 |
Dried Apricots | 499 | 9 | 113 | 2 | 0 | 9 | 113 | 1768 | 43 |
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Fresh Apricots | 82 | 1 | 21 | 1 | 0 | 1 | 27 | 418 | 1 |
Apricot Nectar/Juice | 95 | 1 | 24 | 1 | 0 | 1 | 15 | 299 | 0 |
Avocado | 291 | 3 | 9 | 3 | 0 | 1 | 17 | 944 | 6 |
Banana | 96 | 1 | 26 | 1 | 0 | 1 | 9 | 442 | 1 |
Fresh Blackberries | 100 | 2 | 22 | 8 | 1 | 2 | 54 | 260 | 0 |
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Canned Blueberries | 167 | 1 | 44 | 1 | 0 | 0 | 68 | 136 | 1 |
Cantaloupe | 18 | 0 | 4 | 1 | 0 | 0 | 15 | 407 | 18 |
Cherries | 66 | 1 | 17 | 1 | 1 | 0 | 24 | 89 | 5 |
Fresh Raw Cherries | 97 | 1 | 22 | 0 | 0 | 1 | 27 | 403 | 1 |
Cranberry Sauce | 325 | 0 | 87 | 1 | 0 | 0 | 21 | 92 | 2 |
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Dried Dates | 482 | 4 | 128 | 3 | 0 | 5 | 100 | 1242 | 1 |
Dried Figs | 486 | 8 | 121 | 8 | 0 | 7 | 324 | 1579 | 61 |
Canned Fruit Cocktail | 129 | 1 | 33 | 0 | 0 | 1 | 15 | 232 | 8 |
Grapefruit Sections | 116 | 1 | 30 | 0 | 0 | 0 | 22 | 161 | 1 |
Fresh Grapefruit | 18 | 1 | 0 | 1 | | 0 | 13 | 173 | 2 |
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Grapefruit Juice | 68 | 1 | 16 | 1 | 0 | 1 | 14 | 190 | 1 |
Concord Grapes | 78 | 1 | 18 | 1 | 0 | 0 | 14 | 133 | 6 |
Bottled Grape Juice | 109 | 1 | 29 | 0 | 0 | 1 | 19 | 306 | 1 |
Fresh Lemon Juice | 41 | 0 | 14 | 0 | 0 | 0 | 11 | 109 | 5 |
Frozen Lemonade | 332 | 0 | 87 | 0 | 0 | 0 | 7 | 131 | 4 |
Frozen Limeade | 316 | 0 | 84 | 0 | 0 | 1 | 9 | 92 | 0 |
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Canned Green Olives | 188 | 3 | 8 | 2 | 26 | 3 | 170 | 118 | 3662 |
Fresh Oranges | 57 | 2 | 15 | 1 | 0 | 0 | 47 | 283 | 0 |
Fresh Orange Juice | 76 | 1 | 17 | 0 | 0 | 0 | 18 | 340 | 1 |
Frozen Orange Juice | 267 | 2 | 63 | 0 | 0 | 1 | 56 | 1065 | 3 |
Fresh Papaya | 64 | 1 | 15 | 2 | 0 | 0 | 34 | 400 | 5 |
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Canned Sliced Peaches | 132 | 1 | 34 | 1 | 0 | 1 | 7 | 205 | 4 |
Fresh Raw Peaches | 52 | 1 | 15 | 1 | 0 | 1 | 13 | 46 | 7 |
Canned Sweetened Pears| 130 | 1 | 33 | 1 | 0 | 0 | 9 | 50 | 8 |
Raw Pears | 93 | 1 | 23 | 2 | 1 | 0 | 12 | 170 | 3 |
Japanese Persimmons | 102 | 1 | 27 | 3 | 0 | 1 | 10 | 422 | 1 |
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Sliced Pineapple | 132 | 0 | 36 | 1 | 0 | 1 | 36 | 209 | 1 |
Diced Raw Pineapple | 91 | 1 | 23 | 1 | 0 | 0 | 27 | 255 | 1 |
Canned Pineapple Juice| 82 | 1 | 22 | 0 | 0 | 1 | 25 | 252 | 1 |
Raw Plums | 85 | 0 | 20 | 1 | 0 | 1 | 28 | 283 | 0 |
Cooked Prunes | 189 | 2 | 51 | 1 | 1 | 3 | 38 | 510 | 6 |
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Canned Prune Juice | 120 | 1 | 32 | 0 | 0 | 7 | 24 | 443 | 4 |
Dried Raisins | 489 | 4 | 132 | 1 | 0 | 6 | 106 | 1222 | 40 |
Frozen Raspberries | 170 | 0 | 43 | 3 | 0 | 1 | 20 | 162 | 0 |
Raw Red Raspberries | 97 | 0 | 24 | 9 | 0 | 2 | 68 | 323 | 0 |
Cooked Rhubarb | 242 | 1 | 62 | 1 | 0 | 1 | 71 | 321 | 9 |
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Frozen Strawberries | 181 | 1 | 45 | 1 | 0 | 1 | 37 | 165 | 2 |
Raw Strawberries | 62 | 0 | 14 | 2 | 0 | 1 | 23 | 179 | 2 |
Fresh Tangerines | 60 | 1 | 15 | 1 | 0 | 1 | 49 | 164 | 3 |
Watermelon | 22 | 0 | 5 | 1 | 0 | 0 | 12 | 110 | 0 |
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Biscuits | 582 | 13 | 81 | 0 | 18 | 76 | 273 | 179 | 931 |
Bran Flakes | 796 | 20 | 218 | 9 | 1 | 14 | 170 | 3264 | 6528 |
Cracked Wheat Bread | 443 | 15 | 89 | 1 | 7 | 3 | 118 | 370 | 924 |
Rye Bread | 407 | 15 | 89 | 1 | 1 | 3 | 126 | 384 | 887 |
White Bread | 459 | 15 | 86 | 3 | 6 | 4 | 119 | 273 | 994 |
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Whole Wheat Bread | 412 | 18 | 81 | 25 | 5 | 4 | 168 | 303 | 1078 |
Ground Meal Corn Bread| 340 | 10 | 51 | 1 | 14 | 4 | 204 | 255 | 1068 |
Corn Flakes | 748 | 14 | 170 | 1 | 1 | 8 | 41 | 272 | 1122 |
Corn Grits | 84 | 2 | 19 | 0 | 0 | 0 | 1 | 140 | 1 |
Yellow Corn Meal | 519 | 13 | 107 | 2 | 6 | 3 | 9 | 409 | 1 |
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Graham Crackers | 668 | 12 | 121 | 1 | 12 | 4 | 36 | 546 | 1093 |
Farina | 75 | 2 | 16 | 0 | 0 | 1 | 22 | 14 | 24 |
Soy Flour | 711 | 60 | 51 | 4 | 34 | 14 | 377 | 2822 | 2 |
Wheat Flour | 618 | 19 | 130 | 0 | 2 | 5 | 28 | 133 | 2 |
Whole Wheat Flour | 553 | 18 | 112 | 4 | 3 | 6 | 69 | 630 | 4 |
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Cooked Macaroni | 188 | 6 | 39 | 0 | 1 | 1 | 13 | 335 | 1 |
Refined Flour Muffins | 478 | 14 | 67 | 0 | 18 | 2 | 262 | 220 | 783 |
Noodles | 213 | 7 | 39 | 0 | 2 | 1 | 17 | | |
Rolled Oats or Oatmeal| 108 | 4 | 19 | 3 | 2 | 1 | 15 | 102 | 366 |
Buckwheat Pancakes | 394 | 11 | 44 | 0 | 14 | 2 | 392 | 386 | 730 |
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Wheat Flour Pancakes | 394 | 11 | 44 | 0 | 14 | 2 | 249 | 213 | 740 |
Puffed Rice | 668 | 1 | 146 | 1 | 1 | 4 | 24 | 692 | 1 |
Brown Rice | 611 | 12 | 126 | 1 | 2 | 3 | 64 | 253 | 15 |
Converted Rice | 615 | 13 | 129 | 0 | 0 | 1 | 48 | 273 | 5 |
White Rice | 616 | 12 | 134 | 0 | 0 | 1 | 41 | 220 | 4 |
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Sweet Breakfast Rolls | 1397 | 10 | 78 | 0 | 41 | 1 | 143 | 190 | 629 |
Refined Flour Rolls | 514 | 13 | 89 | 0 | 9 | 3 | 125 | 152 | 904 |
Whole Wheat Rolls | 434 | 17 | 85 | 0 | 4 | 4 | 196 | 425 | 956 |
Shredded Wheat Biscuit| 607 | 18 | 140 | 4 | 6 | 6 | 79 | 704 | 6 |
Wheat Germ | 613 | 43 | 85 | 6 | 18 | 14 | 143 | 1375 | 13 |
Ungrounded Wheat | 234 | 10 | 30 | 4 | 1 | 1 | 34 | 148 | 1 |
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Bean Soup | 129 | 5 | 20 | 0 | 3 | 2 | 65 | 303 | 685 |
Beef/Vegetable Soup | 68 | 4 | 7 | 0 | 3 | 1 | 8 | 112 | 726 |
Bouillon/Consommé | 17 | 4 | 0 | 0 | | 1 | 1 | 91 | 553 |
Chicken/Turkey Soup | 51 | 3 | 7 | 0 | 1 | 0 | 14 | | 511 |
Clam Chowder | 57 | 3 | 8 | 0 | 1 | 1 | 24 | 150 | 733 |
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Cream Soups | 133 | 5 | 12 | 1 | 8 | 0 | 145 | 197 | 705 |
Noodle/Rice Soups | 78 | 4 | 9 | 0 | 3 | 0 | 56 | 47 | 832 |
Split-Pea Soup | 100 | 5 | 17 | 0 | 2 | 1 | 21 | 187 | 652 |
Tomato Soup with milk | 121 | 4 | 15 | 0 | 5 | 0 | 116 | 289 | 732 |
Vegetable Soup | 54 | 3 | 10 | | 1 | 1 | 22 | 116 | 581 |
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Marshmallows | 555 | 6 | 130 | 0 | 0 | 0 | 0 | 11 | 74 |
Chocolate Syrup | 340 | 0 | 94 | 0 | 0 | 2 | 0 | 510 | 85 |
Gelatin | 110 | 3 | 26 | 0 | 0 | 0 | 0 | 0 | 87 |
Strained Honey | 486 | 0 | 121 | 0 | 0 | 2 | 8 | 89 | 8 |
Jams/Marmalade | 468 | 0 | 119 | 1 | 0 | 1 | 119 | 162 | 26 |
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Jellies | 425 | 0 | 111 | 0 | 0 | 1 | 111 | 128 | 26 |
Blackstrap Molasses | 383 | 0 | 94 | 0 | 0 | 20 | 986 | 4973 | 162 |
Refined Cane Molasses | 425 | 0 | 111 | 0 | 0 | 8 | 225 | 1573 | 26 |
Cane or Beet Sugar | 595 | 0 | 154 | 0 | 0 | 0 | 0 | 0 | 0 |
Dark Brown Sugar | 630 | 0 | 162 | 0 | 0 | 4 | 129 | 532 | 46 |
Maple Syrup | 425 | 0 | 106 | 0 | 0 | 3 | 174 | 298 | 17 |
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Dried Almonds | 1032 | 32 | 32 | 4 | 92 | 8 | 396 | 1314 | 5 |
Unsalted Brazil Nuts | 1110 | 24 | 17 | 5 | 114 | 6 | 301 | 1156 | 2 |
Unsalted Cashews | 952 | 29 | 49 | 2 | 78 | 7 | 70 | 789 | 97 |
Shredded Coconut | 932 | 3 | 88 | 7 | 68 | 3 | 27 | 598 | 0 |
Peanut Butter | 1020 | 41 | 31 | 3 | 85 | 3 | 99 | 1051 | 1020 |
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Roasted Peanuts | 986 | 44 | 31 | 4 | 85 | 3 | 126 | 1146 | 7 |
Raw Pecan Halves | 1121 | 16 | 23 | 4 | 114 | 4 | 118 | 981 | 0 |
Dry Sesame Seeds | 952 | 31 | 34 | 11 | 82 | 18 | 1972 | 1224 | 102 |
Sunflower Seeds | 952 | 41 | 34 | 6 | 88 | 12 | 204 | 1564 | 51 |
Raw English Walnuts | 1105 | 24 | 27 | 3 | 109 | 5 | 170 | 765 | 3 |
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Beer | 81 | 0 | 3 | 0 | 0 | 0 | 4 | 18 | 5 |
Gin/Rum/Vodka/Whiskey | 425 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Dessert Wines | 232 | 0 | 13 | 0 | 0 | 0 | 6 | 52 | 3 |
Table Wines | 142 | 0 | 7 | 0 | 0 | 1 | 14 | 142 | 9 |
Club Soda | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
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Sweetened Cola Drinks | 67 | 0 | 19 | 0 | 0 | 0 | 0 | | |
Ginger Ale | 52 | 0 | 14 | 0 | 0 | 0 | 0 | | |
Black Coffee | 2 | 0 | 1 | 0 | 0 | 0 | 7 | 30 | 1 |
Clear Tea | 3 | 0 | 1 | 0 | 0 | 0 | 0 | 43 | 0 |
Brewer’s Yeast | 469 | 67 | 62 | 3 | 0 | 26 | 361 | 3251 | 206 |
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One of my readers has put together a spreadsheet that enables those interested to design their own diets based on my recommendations. Therefore, at your own risk, I will provide the location of that material. Please let me know whether it works for you.Daily Diet Calculator Spreadsheet ------------------------------------------------------------------------------------------------------------------------------ |
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