energy/kcal protein/g

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1 Most listings: Nutrient Value of Some Common Foods, Health Canada * Source: USDA Nutrient Database ** Source: Manufacturer Nutrient values may vary slightly total dietary fibre/g Alfalfa sprouts, 125 ml tr Anchovies, canned in oil, drained, Apple crisp, 125 ml n/a Apple juice, canned or bottled, 250 ml 123 tr tr 18 1 tr Apple, raw, with skin, medium-size 82 tr tr Applesauce, unsweetened, 125 ml 55 tr tr Apricots, dried, 60 ml tr Artichoke, steamed, medium-size tr Asparagus, steamed, 5 spears tr Avocado, medium-size n/a CHATELAINE your guide to foods january

2 Bacon Back, grilled, 47 g Breakfast, broiled or pan-fried, 32 g tr Bacon bits, simulated, 5 ml 15 1 tr Bagel, plain, 10-cm diameter Banana bread, made with margarine, 60 g n/a Banana, medium-size Barbecue sauce, 15 ml 12 tr tr Bean sprouts, stir-fried, 250 ml n/a tr Beans Baked, canned with pork, 250 ml Kidney, boiled, 250 ml Lima, boiled, 125 ml tr

3 Snap, steamed, 125 ml tr Beef Eye-of-round roast, roasted, 88 g Flank steak, broiled, 86 g Ground, lean, broiled, 70 g Ground, regular, broiled, 76 g Rib-eye steak, broiled, 86 g Short ribs, 88 g Standing rib roast, 88 g Stewing beef, 98 g Tenderloin, broiled, 86 g Top sirloin steak, broiled, 86 g Beef broth, ready to serve, 284 ml 20 3 tr Iron Feeling tired? Your iron levels may be low. Get more energy by eating red meat, whole grains, legumes and dried fruit. B CHATELAINE your guide to foods january

4 Beef pot pie, commercial, 200 g Beer De-alcoholized (0.5% alcohol), 250 ml 43 tr 9 n/a 0 18 tr 15 Light (4% alcohol), 1 bottle Regular (5% alcohol), 1 bottle Beets, sliced, boiled, 125 ml tr Biscuits From mix, plain or buttermilk, 57 g From refrigerated dough, 21 g n/a Blueberries, fresh, 125 ml tr Bok choy, steamed, 125 ml tr Bologna, 42 g

5 Bread Mixed grain, 1 slice, 26 g Rye, 1 slice, 32 g White, 1 slice, 25 g White, calorie-reduced, 1 slice, 23 g Whole wheat, 1 slice, 28 g Bread pudding, 125 ml n/a Bread sticks, n/a Bread stuffing, from mix, 125 ml Broccoli, boiled, 3 stalks tr Brownies, homemade, 36 g n/a Brussels sprouts, boiled, tr Bun, hamburger or hotdog n/a B CHATELAINE your guide to foods january 2008

6 Butter, 15 ml 103 tr tr tr tr Buttermilk, 250 ml Cabbage, boiled, 125 ml tr Cakes Angel food, from mix, 1 / 12 cake n/a tr Carrot, cream cheese icing, 1 / 12 cake n/a Cheesecake, commercial, 1 / 6 cake Chocolate, from mix, 1 / 12 cake n/a Gingerbread, from mix, 1 / 9 cake Cantaloupe, 1 / Caramels, tr 2

7 Carrots Raw, 1 medium-size tr Boiled, 125 ml tr Cauliflower, boiled, 125 ml tr Celery, raw, 1 stalk 6 tr tr Cereals, cold All Bran, Kellogg s, 36 g** Bran Flakes, Post, 34 g** % 30% 10% Cheerios, General Mills, 30 g** % 30% 8% Corn Flakes, Kellogg s, 30 g** tr Grape-Nuts, Post, 58 g** % 90% 100 Harvest Crunch, Quaker, 45 g** % 6% 11 Puffed Wheat, Quaker, 15 g** tr 0 4% 8 Whole grains Feel hungry a lot? Bran cereal or whole-wheat bread will keep you feeling full longer. The high fibre aids digestion, too. B C CHATELAINE your guide to foods january

8 Rice Krispies, Kellogg s, 28 g** tr Special K, Kellogg s, 29 g** tr Vector, Kellogg s, 55 g** Cereals, cooked Cream of wheat, 175 ml tr n/a Oat bran, 175 ml Oatmeal, apple-cinnamon, 1 pouch Oatmeal, large flakes, 175 ml Cheeseburgers Single patty, plain, 102 g n/a

9 Double patty with the works, 166 g n/a Cheese Blue, 53 g Camembert, 16 g 47 3 tr Cheddar, 52 g Cheddar, processed, light, 42 g Cottage, 2% MF, 125 ml Cream, 50 ml Cream, fat-free, 100 g* Feta, 125 ml Goat, 21% MF, 50 ml tr Mozzarella, 16.5% MF, shredded, 125 ml Parmesan, grated, 125 ml Calcium Women need calcium for strong bones. Good sources include yogourt, cheese, skim milk and calcium-fortified soy drinks. C CHATELAINE your guide to foods january

10 Swiss, processed, thin slices, 42 g n/a Cheese fondue, 125 ml Cheese sauce, 15 ml tr 1 Cherries, fresh, Chicken Breast, meat and skin, roasted, 1 / 2 breast Dark meat, no skin, roasted, 1 leg and back Ground, cooked, 82 g n/a Light meat, no skin, roasted, 1 / 2 chicken Wing, meat and skin, roasted, Chicken broth, condensed, diluted, 250 ml Chicken fillet sandwich, plain n/a

11 Chicken pot pie, commercial, 200 g Chickpeas, canned, 250 ml n/a Chili con carne, 125 ml n/a Chili peppers, 60 ml 9 tr 2 n/a tr Chocolate mousse, 125 ml n/a Chocolate syrup, 15 ml n/a Clam-and-tomato juice, canned, 250 ml n/a tr Clams, canned, 125 ml Club soda, 250 ml n/a 0 13 tr 0 Cocoa Homemade with 2% milk, 250 ml Made with powder and water, 250 ml n/a Coconut, shredded, 125 ml C CHATELAINE your guide to foods january

12 Cod, baked or broiled, 90 g Coffee, brewed, 250 ml 5 tr 1 n/a tr Coffee whitener, powdered, 15 ml 33 tr Cola Aspartame-sweetened, 250 ml 3 tr tr n/a Regular, 250 ml n/a Coleslaw with dressing, 125 ml n/a Cookies Chocolate chip, commercial, 10 g Chocolate chip, from mix, 16 g n/a Chocolate sandwich, 10 g 47 tr Fig bars, 16 g

13 Gingersnaps, 7 g 29 tr tr Shortbread, from recipe, with butter, 11 g n/a Corn Canned, cream style, 125 ml Canned, niblets, 125 ml On or off cob, boiled, 1 ear Corn chips, Corned beef, brisket, 71 g Cornish game hen, meat and skin, roasted, 1 / Couscous, cooked, 125 ml tr Crab, canned, 125 ml Crab, imitation, made from pollock, 125 ml Crabcakes, 60 g tr C CHATELAINE your guide to foods january

14 Crackers Cheese, Saltines, Whole wheat, Cranberry juice cocktail, bottled, 250 ml 155 tr 40 0 tr Cranberry sauce, 15 ml 27 tr tr 1 tr n/a Cream Half and half, 10% MF, 15 ml 18 tr tr tr Whipping, 35% MF, not whipped, 250 ml Whipping, 35% MF, whipped, 125 ml tr 3 Croissants, 57 g Cucumbers, peeled and sliced, 250 ml tr Danish pastry, fruit, 11-cm diameter

15 Dates, dried, tr Dessert topping, frozen, 125 ml 108 tr tr 0 Doughnuts Cake-type, plain, 8-cm diameter Yeast-leavened, jelly-filled, 85 g n/a Duck, no skin, roasted, 1 / Eggnog, 7% MF, 250 ml Eggplant, pieces, boiled, 250 ml tr Eggs Hard-cooked, 1 large Poached, 1 large Scrambled, with milk and margarine, 125 ml Falafel, 17 g n/a C D E F CHATELAINE your guide to foods january

16 Figs, dried, Fish sticks, 83 g French toast, with 2% milk, margarine, 65 g n/a Fruit cocktail, canned, juice pack, 125 ml tr Fruit leather, 1 81 tr 18 n/a n/a Fruit punch drink, powdered, 250 ml n/a tr Fruit punch juice drink, frozen, 250 ml 131 tr 32 n/a Fudge, chocolate, 17 g 65 tr 14 n/a tr Gelatin dessert, from mix, 125 ml n/a 0 2 tr 0 Grape juice, canned or bottled, 250 ml tr Grapefruit, white, 1 / tr Grapefruit juice, unsweetened, 250 ml tr

17 Grapes, tr tr Gumdrops, n/a Ham, roasted, 70 g Hamburgers Single patty, plain, 90 g n/a Double patty with the works, 226 g n/a Halibut, baked or broiled, 159 g Health bars Granola, hard, plain, Granola, hard, chocolate chip, Granola, soft, nuts and raisins, Granola, soft, plain, F G H CHATELAINE your guide to foods january

18 Honey, 15 ml 65 tr tr Honeydew melon, 1 / tr Hotdog, plain, 98 g n/a Hummus, 125 ml n/a Ice cream Chocolate, 125 ml n/a Strawberry, 125 ml n/a Vanilla, 125 ml n/a Icing, chocolate, creamy, from mix, 1 pkg 1, n/a Jams and preserves, 15 ml 49 tr tr Jellybeans, n/a tr Kale, steamed, 125 ml tr

19 Ketchup, 15 ml 16 tr tr Kielbasa, 61 g Kiwi, medium-size tr n/a Lamb Chops, domestic rib, broiled, 92 g New Zealand leg, roasted, 88 g Leeks, sliced, boiled, 125 ml 17 tr tr Lemon juice, fresh-squeezed, 250 ml Lemonade, from concentrate, 250 ml 105 tr 28 n/a Lemon, medium-size tr Lentils, cooked, 250 ml CHATELAINE your guide to foods january

20 Lettuce Boston, 250 ml tr Iceberg, 250 ml n/a tr Loose-leaf, 250 ml tr Romaine, 250 ml tr Licorice, strawberry, 75 g pkg n/a Lime juice, fresh-squeezed, 15 ml 4 tr 1 tr tr 1 tr 1 Lime, medium-size 20 tr tr Liquor (gin, rum, vodka, whisky), 50 ml tr 0 Liver Beef, pan-fried, 85 g Chicken, simmered, diced, 125 ml Liverwurst, 50 ml n/a

21 Lobster, boiled or steamed, diced, 125 ml tr Macaroni, cooked, 250 ml Macaroni and cheese, packaged, 250 ml Mango, medium-size Maple syrup, 15 ml n/a tr Margarine Becel, tub, canola and linola oil, 10 g** Becel, tub, light, canola and linola oil, 10 g** Imperial, tub, canola and soya oil, 10 g** Lactantia, tub, soya oil, 10 g** 70 0 tr Parkay, hard, soya and canola oil, 10 g** tr Marmalade, 15 ml 50 tr 13 n/a 0 8 tr 7 Marshmallow, 1 23 tr 6 n/a tr tr tr tr Folate Women need folate for healthy pregnancies. Good sources include romaine lettuce, lentils, broccoli and asparagus. L M CHATELAINE your guide to foods january

22 Matzo, plain, tr Mayonnaise, reduced fat, 15 ml n/a n/a n/a Melba toast, 2 small tr Milk Chocolate, 2% MF, 250 ml Partly skimmed, 1% MF, 250 ml Partly skimmed, 2% MF, 250 ml Skim, 250 ml tr Whole, 3.3% MF, 250 ml Milkshake, chocolate, 250 ml Muffins Blueberry, from mix, 50 g n/a

23 Bran, from mix, 50 g n/a English, 52 g n/a Mushrooms Raw, 6 medium-size tr Boiled, 125 ml tr Mussels, steamed, 15 small Mustard, prepared, 15 ml Nachos with cheese, n/a Nectarine, medium-size Noodles, egg, cooked, 250 ml Nuts Almonds, dry-roasted, 125 ml Cashews, dry-roasted, 125 ml n/a M N CHATELAINE your guide to foods january

24 Mixed, dry-roasted, 125 ml Mixed, oil-roasted, 125 ml Pine nuts, 125 ml Pistachios, dry-roasted, 75 ml Walnuts, 125 ml Oils Canola, 15 ml Corn, 15 ml Olive, 15 ml tr Peanut, 15 ml tr tr 0 Sesame, 15 ml Soybean, 15 ml tr tr 0

25 Sunflower, 15 ml Olives, canned, 4 large 20 tr Onion rings, Onions Raw, chopped, 125 ml tr Boiled, chopped, 125 ml tr Orange juice, bottled, 250 ml n/a Orange, medium-size tr Oysters, boiled or steamed, 5 medium-size Pancake syrup, bottled, 15 ml n/a 0 tr tr 0 Pancake, from mix, with milk, egg and oil, n/a Papaya, medium-size tr n/a Parsnips, boiled, sliced, 125 ml tr Oils Make your oil, spread and dressing choices heart-healthy. Good sources: olive oil and nonhydrogenated canola margarine. N O P CHATELAINE your guide to foods january

26 Pasta, with egg, fresh, 250 ml Pastrami, 57 g Peach, medium-size tr Peanut butter Natural, 30 ml Smooth, fat, sugar and salt added, 30 ml Peanuts, dry-roasted, 125 ml Pear, with skin, medium-size Peas Green, canned, 125 ml tr Green, frozen, boiled, 125 ml tr Pepper, black, 5 ml 5 tr tr n/a

27 Pepper sauce, 5 ml 1 tr tr tr tr tr Pepperoni, 55 g Peppers Green, sweet, raw, tr Green, sweet, chopped, boiled, 125 ml tr Red, sweet, raw, tr Red, sweet, chopped, boiled, 125 ml tr Perch, ocean, baked or broiled, 100 g Phyllo dough, 1 sheet n/a Pickles Cucumber, dill, 1 12 tr tr Cucumber, sweet, 1 41 tr tr tr P CHATELAINE your guide to foods january

28 Pies Apple, from recipe, 2 crusts, 1 / 8 pie n/a Lemon meringue, commercial, 1 / 6 pie Mince, from recipe, 2 crusts, 1 / 8 pie n/a Pecan, commercial, 1 / 6 pie Pumpkin, commercial, 1 / 6 pie Pineapple juice, canned, 250 ml tr Pineapple, fresh, 90 g 44 tr tr Pita, white, 16.5-cm diameter Pita, whole wheat, 16.5-cm diameter Pizza Cheese, 1 / 8 medium-size Cheese, meat, vegetables, 1 / 8 medium-size n/a

29 Pepperoni, 1 / 8 medium-size Plum, fresh, tr Popcorn Air-popped, 250 ml tr Oil-popped, 250 ml Caramel-coated, 250 ml Popover, from mix, 33 g n/a Popsicles, n/a Pork Back ribs, roasted, 70 g Chop, lean, pan-fried, 69 g Loin, rib end, roasted, 88 g Spareribs, 75 g P CHATELAINE your guide to foods january

30 Potato chips Barbecue-flavoured, Plain, Potato salad, 125 ml Potatoes Baked, flesh and skin, 202 g tr Boiled, flesh and skin, 150 g tr French fries, commercial, 10 strips n/a Hash browns, from frozen, 125 ml Mashed, with 2% milk, butter, 125 ml n/a Scalloped, from mix, 125 ml Pretzels, hard, plain, 10 sticks 19 tr tr Prune juice, canned, 250 ml tr

31 Prunes, dried, tr Puddings Chocolate, instant, with 2% milk, 125 ml n/a Chocolate, ready to eat, 125 ml n/a Vanilla, instant, with 2% milk, 125 ml n/a Vanilla, ready to eat, 125 ml n/a Puff pastry, from frozen, 1 shell n/a Radicchio, chopped, 250 ml n/a tr Radishes, raw, 10 8 tr 2 1 tr Raisins, 125 ml tr Raspberries, 125 ml tr Red snapper, baked or broiled, 170 g Rhubarb, cooked, with sugar, 125 ml 147 tr tr P R CHATELAINE your guide to foods january

32 Rice, cooked Brown, long-grain, 250 ml White, long-grain, 250 ml White, long-grain, instant, 250 ml tr Rice cakes Brown, plain, tr White, plain, n/a n/a n/a Roast beef sandwich, plain, n/a Rolls Crusty, 57 g n/a Dinner, 28 g Salad dressings Blue cheese, 15 ml 75 tr tr 1 Creamy caesar, low-cal, 15 ml 28 tr tr

33 Italian, low-cal, 15 ml 8 tr 1 tr tr tr tr 0 Ranch, low-cal, 15 ml 26 tr Salami, 42 g Salmon Baked or broiled, 154 g Smoked, 20 g tr Sockeye, canned, 125 ml Salsa, 15 ml 4 tr tr Salt, 5 ml tr 0 Sardines, canned and drained, Sauerkraut, 125 ml tr Sausage Italian, 68 g R S CHATELAINE your guide to foods january

34 Pork and beef, 68 g Scallops, steamed, 3 large Seeds Pumpkin and squash, roasted, 125 ml Sesame, dried, 15 ml Sunflower, dry-roasted, 75 ml Sherbet, orange, 125 ml n/a Shrimp Breaded and fried, 12 medium-size Boiled, 10 large Snow peas, boiled, 125 ml tr Sole, baked or broiled, 127 g

35 Soups Chicken noodle, chunky, 284 ml n/a Chicken noodle, with water, 250 ml Clam chowder, with milk, 250 ml Cream of chicken, with milk, 250 ml Cream of mushroom, with milk, 250 ml Minestrone, with water, 250 ml Split pea with ham, chunky, 284 ml Tomato, with water, 250 ml Vegetable beef, with water, 250 ml Sour cream Light, 15 ml* tr 1.7 Regular, 14% MF, 15 ml 22 tr tr 2 S CHATELAINE your guide to foods january

36 Soy-based beverage So Good Original, 250 ml** Fat-free, 250 ml Soy sauce, 15 ml Spaghetti, cooked, 250 ml Spaghetti sauce, tomato, canned, 125 ml Spinach, steamed, 125 ml tr Squash, winter, cubed, baked, 125 ml Steak sauce, 15 ml 9 tr tr Strawberries, 5 medium-size 18 tr tr Submarine sandwich with cold cuts, 228 g n/a

37 Sugar Brown, 15 ml tr White, granulated, 15 ml tr tr 0 Sweet potato, baked, skin removed, tr Taco shell, 13-cm diameter Taco, prepared, fast food, 1 small n/a Tahini sesame butter, 15 ml Tangerine, medium-size tr Tea, brewed, 250 ml n/a Tofu, calcium-fortified* Firm, 100 g Regular, 100 g Soft, 100 g S T CHATELAINE your guide to foods january

38 Tomato juice, canned, 250 ml tr Tomato sauce, canned, 125 ml tr Tomatoes Raw, tr Stewed, canned, 125 ml tr Sun-dried, 125 ml n/a Tortilla, corn, 18-cm diameter Tortilla, wheat, 18-cm diameter Tortilla chips, plain, Trail mix, 250 ml n/a Trout, baked or broiled, 62 g Tuna, light, canned in water, 125 ml Tuna, white, canned in oil, 125 ml

39 Tuna salad, 125 ml n/a Turkey Dark meat, roasted, 84 g Light meat, roasted, 84 g Turkey pot pie, commercial, 200 g n/a Turnips, mashed, 125 ml tr Veal Cutlets, pan-fried, 84 g Loin, roasted, 88 g Vegetable juice cocktail, canned, 250 ml tr Waffle, frozen, 10-cm diameter Watermelon, 1-in (2.5-cm) slice White sauce, 250 ml T V W CHATELAINE your guide to foods january

40 Wieners Beef and pork, Chicken, Wine Table, red, 125 ml 90 tr Table, white, 125 ml 85 tr tr Yogourt Fruit bottom, 1 2% MF, 175 g Plain, 1 2% MF, 175 g Frozen, low-fat, 125 ml n/a 2.2 n/a n/a n/a Frozen, vanilla, 125 ml n/a Yogourt beverage (kefir), 200 ml Zucchini, raw, sliced, 125 ml tr