Baked Potato

(154) 1 Red Potato, baked
(70) 2 slices of Fried bacon, crumbled
(28) 1 small onion, sautéed
(4) 2 Tbsp chopped green pepper sautéed
(20)  for the oil used for the sautéing
(30) 2 Tbsp fat free cream cheese

......garlic salt
......pepper

306 Total calories

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