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
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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
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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
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--------------------------
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
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--------------------------
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 =
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--------------------------
Fats Butter, margarine, 1 tsp: 0 carb/ 0 protein/ 45 calories
Avocado, 1/4 : 3 grams carb/ 1 gram protein/ 75 calories
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--------------------------
-- =
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
