Camilla Flintermann wrote: > = > Kathrynne-- may I suggest that the chart re: amounte os protein in > various foods be posted to the list, so all of us can make use of it in= trying > to Achieve the "7 to 1" balance that is recommended for PWPs? = Dear Camilla, I'll gladly post the chart. = FOOD SERVING SIZES / APPROXIMATE GRAMS OF PROTEIN Breads, grains: 1 slice bread, =BD bagel or English muffin 1 cup cold cereal =BD cup cooked cereal, rice, or pasta = 15 grams carb/ 3 grams protein/ 80 calories -------------------------------------------------------------------------= -------------------------- Vegetables =BD cup cooked veg. =BD cup chopped raw veg. 6 oz veg. juice l cup raw leafy greens = 5 grams carb/ 2 grams protein/25 calories -------------------------------------------------------------------------= -------------------------- Fruit 1 medium apple, banana, or orange; = =BD cup fresh berries; = 15 grapes; = =BD cup applesauce; = 1/4 cup dried fruit; = 3/4 cup fruit juice = 15 grams carb/ 0 protein/ 60 calories -------------------------------------------------------------------------= -------------------------- Dairy (low or reduced fat choices) = 8 oz milk or yogurt : 12 grams carb/ 8 grams pro/ 3 grams fat/ = 100 calories 1 =BD oz cheese : 1 gram carb/ 10 grams protein/ 8 grams fat/ 150 calories 1 cup cottage cheese : 6 grams carb/ 28 grams protein/ 3 grams fat/ = 160 calories -------------------------------------------------------------------------= -------------------------- Protein (meat and poultry choices should be low-fat or medium-fat) = 1 oz meat, poultry, fish: 3 grams carb/ 7 grams protein/ 3 grams fat/ = 75 calories 1 cup cooked dried beans : 30 grams carb/ 7 grams protein/ 225 = calories 1 egg : 0 grams carb/ 6 grams protein/ 5 grams fat/ 80 calories Mixed nuts, 1 ounce (4 TB) : 5 grams carb/ 7 grams protein/ 14 grams fat/ 175 calories Peanut butter, 2 TB: 5 grams protein/ 9 grams carb / 14 grams fat / 185 calories = -------------------------------------------------------------------------= -------------------------- Fats Butter, margarine, 1 tsp: 0 carb/ 0 protein/ 45 calories Avocado, 1/4 : 3 grams carb/ 1 gram protein/ 75 calories -------------------------------------------------------------------------= -------------------------- -- = Kathrynne Holden, MS, RD Editor-in-Chief, "Spotlight on Food--nutrition news for people 60-plus" http://www.fortnet.org/~fivstar and NUTRITION TOPICS copy-ready handouts http://www.dietetics.com/class/fivstar/ Tel: 970-493-6532 Fax: 970-493-6538