![]() Safety of drinking almond milk in presence of someone with allergy to nuts. Plant-based milk alternatives an emerging segment of functional beverages: a review. Vitamin E: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Glycemic index and diabetes.Īmerican Heart Association. Nutrition Facts for Skim Milk Get detailed nutrition data for over 200,000 foods. Calories: 140 Fat: 2. 1 This serving is equivalent to 1 cup of cooked oatmeal (cooked in water). Beverages, almond milk, unsweetened, shelf stable.Īmerican Diabetes Association. While whole milk usually contains approximately 3.25 percent milk fat, skim varieties generally contain less than 0.5 percent. The following nutrition information is provided by the USDA for 1/2 cup dry (39g) rolled oats with no sugar or salt added. Pudding, sugar-free or sugar-and fat-free (made with fat-free milk)Ģ carbohydrate choice = 30 grams carbohydrate Table 2 Foodģ carbohydrate choices = 45 carbohydrate Table 3 Foodįruit pie, commercially prepared with two crustsĢ carbohydrate choices = 30 grams carbohydrate Table 2 FoodĬasserole-type entrees (tuna noodle, lasagna, spaghetti and meatballs,ģ carbohydrate choices – 45 grams carbohydrate Table 3 Foodĭinner-type healthy frozen meal (includes dessert and is usually less than 400 calories)ġ chicken breast (about 7 oz.USDA FoodData Central. USDA Nutrition Facts Serving Size: cup (245 g ) Amount Per Serving Calories 91 Daily Value Total Fat 0.6g 1 Saturated Fat 0.4g 2 Polyunsaturated Fat 0g Monounsaturated Fat 0.2g Cholesterol 4.9mg 2 Sodium 130mg 6 Total Carbohydrates 12g 4 Dietary Fiber 0g 0 Sugars 12g Protein 8. Some vegetables, such as salad green (lettuce, romaine, spinach, and arugula), have so little carbohydrate that they are considered free foods.ġ carbohydrate choice = 15 grams carbohydrate Table 1 Foodġ ¼-inch square, 7⁄ 8-inch high (about 1 oz.) Non-starchy vegetables include asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens, (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, squash (summer, crookneck, zucchini), and tomatoes. *Yogurt is highly variable in carbohydrate content, so check the food label to be sure.ġ serving = 5 grams carbohydrate Non-starchy Vegetables Food Yogurt (including Greek), plain or sweetened with an artificial sweetener* Fruits Foodġ extra-small banana, about 4-inches long (4 oz.)ĭried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)įruit, whole, medium (nectarine, orange, pear, tangerine)ġ carbohydrate choice = 12 grams carbohydrate Milk and Milk Substitutes Food NOTE: the weights listed include skin, core, and seeds. Lentils (any color), or peas (black-eyed and split), cooked or canned, *Serving sizes for all starchy vegetable measure cooked vegetables.Ĭrackers and Snacks Crackers and Snacks Foodīeans (black, garbanzo, kidney, lima, navy, pinto, white), Nutrition Facts Serving Size 1/2 cup Amount Per Serving Calories 61 Daily Values Total Fat 2.4g 3 Saturated Fat 1.534g 8 Trans Fat - Polyunsaturated Fat 0.089g Monounsaturated Fat 0.683g Cholesterol 10mg 3 Sodium 50mg 2 Total Carbohydrate 5.71g 2 Dietary Fiber 0g 0 Sugars 6. Starchy Vegetables* Starchy Vegetables FoodĬorn, green peas, mixed vegetables, or parsnips ![]() ![]() ![]() *Serving sizes for all grains and pasta measure cooked foods. Quinoa (all colors), or rice (white, brown, and other colors and types)īran cereal (twigs, buds, or flakes), shredded wheat (plain), or sugar-coated cerealīulgur, kasha, tabbouleh (tabouli), or wild rice 1 carbohydrate choice = 15 grams carbohydrateġ pancake (4 inches across, ¼ inch thick)ġ small tortilla (6 inches across) or 1⁄ 3 large tortilla (10 inches across)ġ waffle (4-inch square or 4 inches across)Ĭereals and Grains* (Including Pasta and Rice) cereals and grains Foodīarley, couscous, millet, pasta (white or whole-wheat, all shapes and sizes), polenta, ![]()
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