CALORIE COUNTER AND SUBSTITUES

SALADS

FOR THISCALORIESSUBSTITUTE CALORIESCAL SAVED
Chef salad with oil dressing, 1 tbsp.180Chef salad with dietetic dressing, 1 tbsp.40140
Chef salad with mayonnaise, 1 tbsp.125Chef salad with dietetic dressing, 1 tbsp.4085
Chef salad with Roquefort, blue, Russian, French, 1 tbsp.105Chef salad with dietetic dressing, 1 tbsp.4065

SANDWICHES

FOR THISCALORIESSUBSTITUTE CALORIESCAL SAVED
Club sandwich375Bacon & Tomato (open)200175
Peanut butter & Jelly275Egg salad (open)165110
Turkey with Gravy, 3 tbsp.520Hamburger, lean (open)200320

SNACKS

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Fudge, 1 oz.115Vanilla wafers (dietetic), 25065
Peanuts (salted), 1 oz.170Apple, 110070
Peanuts (roasted), 1 cup1375Grapes, 1 cup651310
Potato chips, 10 med.115Pretzels, 10 sm. Sticks3580
Chocolate, 1 oz. bar145Toasted marshmallows, 37570

VEGETABLES

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Baked beans, 1 cup320Green beans, 1 cup30290
Lima beans, 1 cup160Asparagus, 1 cup30130
Corn (canned), 1 cup185Cauliflower, 1 cup30155
Peas (canned), 1 cup145Peas (fresh), 1 cup11530
Winter squash, 1 cup75Summer squash, 1 cup3045
Succotash, 1 cup260Spinach, 1 cup40220

 

MEATS

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Loin roast, 3 oz.290Pot roast, 3 oz.160130
Rump roast, 3 oz.290Rib roast, 3 oz.20090
Swiss steak, 3 ½ oz.300Liver (fried), 2 ½ oz.21090
Hamburger (broiled) 3 oz.240Hamburger, lean, 3 oz.14595
Porterhouse steak, 3 oz.250Club steak, 3 oz.16090
Rib lamp chop (med), 3 oz.300Lamb leg roast (lean), 3 oz.160140
Pork chop (med), 3 oz.340Veal chop (med), 3 oz.185155
Pork roast, 3 oz.310Veal roast, 3 oz.23080
Pork sausage, 3 oz.405Ham (boiled, lean), 3 oz.200205

FISH AND FOWL

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Tuna (canned), 3 oz.165Crabmeat (canned), 3 oz.8085
Oysters (fried), 6400Oysters (shell w/sauce), 6100300
Ocean perch (fried), 4 oz.260Bass, 4 oz.105155
Fish sticks, 4 oz. or 5 sticks200Swordfish (broiled), 3 oz.14060
Lobster meat, 4 oz. with 2 tbsps. Butter300Lobster meat, 4 oz. with lemon95205
Duck (roasted), 3 oz.310Chicken (roasted), 3 oz.160150

BEVERAGES

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Milk (whole), 8
oz.
165Milk (buttermilk, skm), 8 oz.8085
Prune juice, 8
oz.
170Tomato juice, 8 oz.50120
Soft drinks, 8
oz.
105Diet soft drinks, 8 oz.1104
Coffee (cream & 2 tsp. sugar)110Coffee (black/sweetener)0110
Cocoa (all milk), 8 oz.235Cocoa (milk & water), 8 oz.14095
Chocolate
milkshake, 8 oz.
500Lemonade (sweetend) 8 oz.100400
Beer (1 bottle), 1oz.175Liquor (1 oz.) with soda or water, 8 oz.12055

POTATOES

FOR THIS
CALORI
SUBSTITUECALORIESCAL SAVED
Fried, 1 cup480Baked (2 ½” diam.)100380
Mashed, 1 cup245Boiled (2 ½” diam.)100145

PIE

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Apple, 1 pc. (1/7 of 9” pie)345Tangerine, 140305
Blueberry, 1 pc.290Blueberries, ½ cup45245
Cherry, 1 pc.355Cherries (whole), ½ cup40315
Lemon meringue, 1 pc.305Lemon gelatin, ½ cup70235
Peach, 1 pc.280Peach (whole), 1 pc.35245

DESSERT

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Angel food cake, 2” piece110Cantaloupe melon, ½4070
Cheese cake, 2” piece200Watermelon, ½” slice60140
Chocolate cake with icing425Sponge cake, 2” piece120305
Fruit cake, 1 oz. piece115Grapes, 1 cup6550
Pound cake, 1 oz. piece140Plums, 25090
Cupcake, white icing, 1230Plain cupcake, 1115115
Cookies (3” diam.), 1120Vanilla wafer (dietetic), 12595
Ice cream, 4 oz.150Yogurt (flavored), 4 oz.6090

BREAKFAST

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Rice flakes, 1 cup110Puffed rice, 1 cup5060
Eggs (scrambled), 2220Eggs (boiled, poached), 216060
Butter on toast170Apple butter on toast9080
Cheese (blue, cheddar, cream, & swiss)105Cheese (cottage, un-creamed)2580

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