568
Nutrition & Wellness for Life
Nutrients in Indicated Quantity
(Tr indicates nutr
ient present in trace amount.)
T
ea:
Item No
.
(A
)
Carbonated: Club soda Cola type: Regular
Diet, artificially sw
eetened
Ginger al e
Grape
Lemon-lime
Orange
P
epper type
beerRoot
Cocoa chocolate-flaand
v
ored be
verages
.
DaiSee
ry
Products
Coff
ee:
Br
ewed
Instant, prepared
(2 tsp. powder plus 6 fl.
oz.
w
ater)
Fruit dr
inks, noncarbonated:
Canned:
Fruit punch drink
Grape drink Pineapple-
grapefr
uit drjuice
ink
Fr
ozen:
Lemonade concent
rate:
Undiluted
Diluted with 4 1/3 parts
wa
ter
by
volume
Limeade concentrate:
Undilute
d
Diluted with 4-1/3 parts
wa
ter
by
volume
Fruit juices
. See type under
Fruits and
Fruit J
uices
.
Milk be
verages
. See Dairy ProductsProd
.
Br
ewed
Instant, po
wder, prepared:
Uns
weetened tsp(1
. powder plus 8 fl. oz.
water)
Sweetened tsp(3
. powder 8 fl.
oz.
water)
Butter. FSee
ats Oilsand
Cheese:
Cheddar
:
Cut pieces Shredded
Cottage (curd not pressed down):
Creamed (cottage chees
e,
4%
fat):
Large curd Small curd
Lo
wfat (2%)
2
Foods, appro
ximate measures,
units
, weightand
(weight edibof
le portion only)
(B
)
12 ozfl.
.
12 ozfl.
.
12 ozfl.
.
12 ozfl.
.
12 ozfl.
.
12 fl. oz
12 ozfl.
.
12 ozfl.
.
12 ozfl.
.
6 fl.
oz
.
6 fl.
oz
.
6 fl.
oz
.
6 fl.
oz
.
6 fl.
oz
.
6-fl.-oz. can
6 fl.
oz
.
6-fl.-oz. can
6 fl.
oz
8 fl.
oz
.
8 fl.
oz
.
8 fl.
oz
.
1 oz.
1 in.
1 cup 1 cup 1 cup
1 cu
p
3
4 4
4
355 369 355 366 372 372 372
369 370 180 182
1
9
0 187 187 219
185 218 185 240
241 262
28 17 113 225
210 226
Grams
W
ater
(C
) 100
8
9
100
9
1 88
8
9 88
8
9
8
9
100 99 88
86 87
4
9
8
9
50
8
9 100 100
9
1 37
37 37
7
9
7
9
7
9
Per-
cent
Food
energy
(D
)
0 160
Tr 125 180 155 180 160 165
Tr Tr 85
100
9
0 425 80 410
75
Tr Tr
85
115
70 455
23
5 215 205
Cal-
ories
Pro-
tein
(E
) 0 0
0 0 0 0 0 0 0
Tr Tr
Tr Tr Tr
Tr Tr Tr Tr
Tr Tr Tr
7 4 28 28 26 31
Grams
Fa
t
(F
) 0 0 0 0
0 0 0 0 0
Tr Tr 0 0
Tr Tr
Tr Tr Tr Tr
Tr Tr 9 6
37 10 9 4
Grams
Satur-
ated
fat
(G) 0.0
0.0 0.0 0.0 0.0 0.0 0. 0
Tr 0.0 0.0 0.0
0.0 0.0 Tr
Tr Tr Tr 0.0 0.0
0.0 Tr
0.6 3.6 23.8 6.4
6.0 2.8
Grams
Cho- lestero
l
(H
)
0 0 0
0 0 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
30
18 119 34 31
1
9
Milli- grams
Carbo- hydrate
(I)
0 41
Tr
32 46
3
9 46 41 42
Tr 1 22 26 23
112 21 108 20
Tr 1 22
Tr Tr
1
6 6 8
Grams
Calcium
(K
) 18
11 14 11 15 7 15 11
15 4 2
15 2 13 9 2
11 2 0
1 1
204 123 815 135 126
155
Milli- grams
Dietary
fiber (J) 0 0 0 0 0 0 0
0 0 0 0
0
Tr Tr 1 Tr 1
Tr 0 0 0
0 0 0
0 0 0
Grams
Iron
(L
)
Tr 0.2 0.2 0.1
0.4 0.4 0.3 0.1 0.2
Tr 0.1 0.4 0.3 0.9
0.4 0.1 0.2
Tr Tr
Tr Tr 0.2 0.1 0.8
0.3 0.3 0.4
Milli- grams
Potas-
sium
(M
) 0 7 7 4
4 4 7 4 4
124 71 48 9
9
7 153 30 129 24
36 61
4
9
28 17
111
1
9
0 177 217
Milli-
grams
Sodium
(N
)
78 18 32
2
9 48 33
52 37 48 2
Tr 15 11 24
4 1 Tr
Tr 1 1
Tr 176 105 701
9
11 850
9
18
3
Milli-
grams
A
(O)
Vitamin 0 0 0 0
0 0 0 0 0
0 0 2
Tr
6
4 1
Tr Tr 0 0 0
86 52 342
108 101 45
Micro-
grams
Thiamin
(P
) 0.00
0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.03 0.01 0.06 0.04
0.01 0.02 Tr 0.00
0.00 0.00
0.01 Tr 0.03 0.05
0.04 0.05
Milli- grams
Ribo-
fla
vin
(Q)
0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.02 0.03
0.04 0.01 0.04 0.07 0.02
0.02 Tr 0.03 0.02
0.04
0.11 0.06 0.42 0.37 0.34 0.42
Milli-
grams
Niacin
(R
) 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.4 0.6
Tr Tr 0.5 0.7
0.2 0.2 Tr
Tr 0.1 0.1
Tr Tr 0.1 0.3
0.3 0.3
Milli-
grams
Vitamin
C
(S
)
0 0 0
0 0 0 0 0 0
0 0 61
64 110 66 13 26
4 0 0 0
0
0 0
Tr Tr Tr
Milli-
grams
Nutritive Values Foodof
Appendix B
Beverage
Dairy Product
s
ened
v
ored be
ve
fl.
oz.
w
a
ed:
uice dr
in
te
: ar
ts
wa
t
:
ar
ts
wa
der
Fr
ui
y
ed:
po
wde wder
pplus
sed d
ees
e
e v
f e j
t a : a
d
y e p w
s
e
586
Nutrition & Wellness for Lifes
The Food Lists
The following chart shows the amount of nutrients in 1 serving from each list.
*
= More than 3 grams of dietary fiber per serving.
"Ø
= Extra fat, or prepared with added fat.
‡ =
480 milligrams or more of sodium per serving; 600 milligrams or more of sodium per serving
(for combination or fast-food main dishes/meals).
Starch
Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables, and cooked beans, peas, and
lentils are starches. In general, 1 starch is
• ½
cup of cooked cereal, grain, or starchy vegetable
• 1∕3
cup of cooked rice or pasta
•
1 oz. of a bread product, such as 1 slice of breadfoods
• ¾
oz. to 1 oz. of most snack foods (some snack may also have extra fat)
Food List
Carbohydrate
(grams)
Protein
(grams)
Fat
(grams) Calories
Carbohydrates
Starch: breads, cereals and grains; starchy vegetables;
crackers, snacks; and beans, peas, and lentils
15 0–3 0–1 80
Fruits
15 —
—
60
Milk
Fat-free, low-fat, 1%
Reduced-fat, 2%
Whole
12
12
12
8
8
8
0–3
5
8
100
120
160
Sweets, Desserts, and Other Carbohydrates
15 varies
varies
varies
Nonstarchy Vegetables
5
2
—
25
Meat and Meat Substitutes
Lean
Medium-fat
High-fat
Plant-based proteins
—
—
—
varies
7
7
7
7
0–3
4–7
8+
varies
45
75
100
varies
Fats
—
— 5
45
598
Nutrition & Wellness for Life
2 to
20 years:
Boys
Body mass index-for-age
percentiles NAME
RECORD #
2 5811
4
3 6 7
9 10 12 1
3 14 1
5 16 1
7 1 8 19 2
0
26
24
22
20
18
16
14
12
kg/m2
28
26
24
22
20
18
16
14
12
kg/m2
30
32
34
BMI
AGE (YEARS)
13
15
17
19
21
23
25
27
30
28
29
31
32
BMI
13
15
17
19
21
23
25
27
29
31
33
35
90
75
50
25
10
85
Weight
Status Category
Underweight Less than the 5th
percentileRange
Healthy weight 5th percentile to less than the 85th percentile
Overweight 85th to less than the 95th percentile
Obese Equal to or greater than the 95th percentile
Percentile
97
3
95
SOURCE: Developed
by
(2000).
the National Center for
Health StatisticsandinHealthh
collaboration with the National Center
for Chronic Disease
Prevention
Promotion
http://www.cdc.gov/growthchartss
Published May 30,
2000 (modified
10/16/00).
12
Appendixes
Appendix D: Nutritive Value
of Foods
is a comprehensive list
of foods and their nutrient content
Appendix E: Exchange Lists
for Meal Planning
classifies
foods into groups of similar
nutrient and caloric content
(2000).
sease
Prevention and
Healt P romotion
http://www.cdc.gov/growthchart
Appendix F: Body Mass
Index-for-Age Percentiles
graph weight status