Fried Egg

100 Fried egg
120 Toast
60 Fleishman's Margarine, 1 Tbsp
280

Cereal

190 Raisin Bran, 1 cup (1/2 cup, 95)
65 Milk, 1/2 cup 2 %
105 Banana
360

Food Pyramid

Mayo Clinic Healthy Weight Pyramid

Protein/Dairy

Protein/Dairy (110 calories in a serving)

	Amount in 1 serving
Beans	1/2 cup
Beef, lean	1 1/2 ounces
Chicken	2 1/2 ounces
Cheese
Cheddar, low-fat	2 ounces or 1/2 cup shredded
Colby, low-fat	2 ounces or 1/2 cup shredded
Cottage, low-fat	2/3 cup
Feta	1/4 cup
Mozzarella, part-skim	1/3 cup shredded
Parmesan, grated	4 tablespoons
Ricotta, part-skim	1/3 cup
Swiss, low-fat	2 ounces
Clams, canned	1/2 cup
Cod	3 ounces
Crab	3 ounces
Duck, breast	3 ounces
Egg	1 large
Egg substitute	1/2 cup
Egg whites	4
Fish	3 ounces
Garbanzos	1/3 cup
Halibut	3 ounces
Ice cream, fat-free, vanilla	1/2 cup
Lamb, lean cuts with no fat	2 ounces
Lentils	1/2 cup
Milk, skim, 1 percent or 2 percent	1 cup
Pheasant	3 ounces
Pork, lean cuts with no fat	2 ounces
Salmon	3 ounces
Scallops	3 ounces
Shrimp	3 ounces
Soybeans, green (edamame)	1/2 cup
Tofu	1/2 cup
Tuna, canned in water	3 ounces or 1/2 cup
Turkey	3 ounces
Veal	2 ounces
Vegetarian burger, black bean	3-ounce patty
Venison	3 ounces
Yogurt, fat-free, reduced-calorie	1 cup
Yogurt, fat-free, frozen	1/2 cup

Vegetables

Vegetables (25 calories in a serving)

From Mayo Clinic guides for achieving Healthy Weight

	Amount in 1 serving
Artichoke	1/2 bud
Asparagus	1/2 cup or 6 spears
Bean sprouts	1 cup
Beets	1/2 cup sliced
Bell pepper	1 medium
Broccoflower	1 cup
Broccoli	1 cup florets or spears
Brussels sprouts	4 sprouts
Cabbage, cooked	1 cup
Cabbage, raw	1 1/2 cups
Carrots	1/2 cup baby or 1 medium
Cauliflower	1 cup florets
Celery	4 medium stalks
Cherry or grape tomatoes	8 or about 1 cup
Cucumber	1 cup sliced or 1 medium
Eggplant, cooked	1 cup pieces
Green beans	3/4 cup
Green onions or scallions	3/4 cup or 8
Kale, cooked	2/3 cup
Lettuce	2 cups shredded
Marinara sauce	1/4 cup
Mushrooms	1 cup whole
Okra	1/2 cup or 3 pods
Onions	1/2 cup sliced
Peas, green	1/4 cup
Pizza sauce	1/4 cup
Radishes	25 medium
Salsa	1/4 cup
Shallots	3 tablespoons
Spinach, cooked	1/2 cup
Spinach, raw	2 cups
Squash, summer	3/4 cup sliced
Tomatillo	1/2 cup diced
Tomato	1 medium
Vegetable juice	1/2 cup
Water chestnuts	3/4 cup
Zucchini	3/4 cup

Fruits

Fruits (60 calories in a serving)

	Amount in 1 serving
Apple	1 small
Applesauce, unsweetened	1/2 cup
Apricots	4 whole
Banana	1 small or 1/2 large
Berries, mixed	1 cup
Blackberries	1 cup
Blueberries	3/4 cup
Cantaloupe	1 cup cubed
Cantaloupe wedge	1/4 small melon
Cherries	1 cup or about 1 dozen
Cranberry juice	1/2 cup
Cranberry juice, reduced-calorie	1 cup
Dates	3
Figs, dried	3 small
Figs, fresh	2 small
Fruit juice	1/2 cup
Grapefruit	1 small or 1/2 large
Grapefruit juice	1/2 cup
Grapes	1 cup
Honeydew melon	1 cup cubed
Juice bar, frozen	3-ounce bar
Kiwi	1 large
Mandarin orange sections	1/2 cup
Mango	1/2 cup diced
Melon balls	1 cup or about 8
Mixed fruit	3/4 cup
Nectarine	1
Orange	1 medium
Orange juice	1/2 cup
Papaya	1/2 medium or 1 cup cubed
Peach	1 large
Pear	1 small
Pineapple	1/2 cup cubed or 2 rings
Pineapple juice	1/2 cup
Plums	2
Prunes	3
Raisins	2 tablespoons
Raspberries	1 cup
Strawberries	1 1/2 cups whole
Tangerine	1 large or 3/4 cup
Watermelon	1 1/4 cups cubed or 1 small wedge

Carbohydrates

Carbohydrates (70 calories in a serving)

	Amount in 1 serving
Animal crackers	6
Bagel, whole-grain	1/2
Baked chips, low-fat	10 chips
Barley, cooked	1/3 cup
Bread, sourdough	1 slice
Bread, whole-grain	1 slice
Breadsticks, crispy	2, 6 to 8 inch long
Bulgur, cooked	1/2 cup
Cereal, whole-grain	1/2 cup
Corn	1/2 cup
Corn on the cob	1/2 large ear
Corn tortillas	1, 6-inch diameter
Crackers
Cheese	14 small
Snack	20 bite size, 5 round
Triple-rye	1
Wheat	6
Melba rounds	6
Croutons	1/2 cup
English muffin, whole-grain	1/2
Grits, uncooked	2 tablespoons
Kasha (buckwheat groats, cooked)	1/2 cup
Muffin, any flavor	1 small
Oatmeal, cooked	1/2 cup
Orzo, cooked	1/4 cup
Pancake	1, 4-inch diameter
Pasta, whole-grain, cooked	1/2 cup
Pita bread, whole-grain	1/2 circle, 6-inch diameter
Popcorn, microwave, low-fat	2 cups
Potato, baby, red-skinned	3
Potato, baked	1/2 medium
Potato, mashed	1/2 cup
Pretzels, sticks	30
Pretzels, twists	3
Pumpkin, cooked	1 1/2 cups
Rice, brown, cooked	1/3 cup
Rice, wild	1/2 cup
Roll, whole-grain	1 small
Rutabaga, cooked	3/4 cup
Shredded wheat	1 biscuit or 1/2 cup spoon-sized
Soup
Broth-based	1 cup
Chicken noodle	1 cup
Tomato	1 cup
Vegetable	1 cup
Squash, winter, cooked	1 cup
Sweet potato, baked	1/2 large
Turnips, cooked	1/3 cup
Waffle	1, 4-inch square

Sweets

Sweets (75 calories in a serving)

	Amount in 1 serving
Angel food cake	1 small slice
Cranberry sauce	3 tablespoons
Fruit spread	1 1/2 tablespoons
Gelatin dessert	1/2 cup
Honey	1 tablespoon
Jam	1 1/2 tablespoons
Maple syrup	1 1/2 tablespoons
Sorbet	1/3 cup

Fats

Fats (45 calories in a serving)

	Amount in 1 serving
Avocado	1/6
Butter, regular	1 teaspoon
Cream
Half-and-half	2 tablespoons
Sour	1 1/2 tablespoons
Sour, fat-free	3 tablespoons
Heavy (whipping)	1 tablespoon liquid or 4 tablespoons whipped
Nondairy creamer	2 tablespoons
Nondairy whipped topping	1/2 cup
Cream cheese
Fat-free	3 tablespoons
Regular	1 tablespoon
Margarine, regular or trans-free	1 teaspoon
Mayonnaise
Fat-free	4 tablespoons
Reduced-calorie	1 tablespoon
Regular	2 teaspoons
Nuts
Almonds	7 whole
Cashews	4 whole
Peanuts	8 whole
Pecans	4 halves
Walnuts	4 halves
Oil
Canola	1 teaspoon
Olive	1 teaspoon
Olives	9 large
Peanut butter	1 1/2 teaspoons
Salad dressing
Reduced-calorie	2 tablespoons
Regular	2 teaspoons
Seeds
Flaxseed, ground	2 teaspoons
Sesame	1 tablespoon
Sunflower	1 tablespoon
Tartar sauce	1 tablespoon