& | The | symbol is used as a REM statment. That is a Statement that will not | appear when you view a file but is none-the-less there. You use it to | leave notes for yourself, descriptions of how your information is set | up. Or as spacers between segments. Remember in the viewed file these | Lines will not appear. | | The Rule to useing the | symbol is that it must appear either in the lines | second from the top to the line before a Record Heading. Or the lines above | a Record heading. | | Each line my be up to 255 charactrers in length | 같같같같같같같같같같같같같같같같같같같같같같같같같같같같같같같같� 갚栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢敏쩡컴컴컴컴컴컴컴컴컴컴컴컴컴컴쩟왱栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Calorie Charts 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납냐컴컴컴컴컴컴컴컴컴컴컴컴컴컴납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Beverages 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Dairy 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Fruit 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Meat 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Poultry 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Seafood 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢납� Vegetable 납넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢냉� 졍넴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢읒컴컴컴컴컴컴컴컴컴컴컴컴컴컴컴컨昴栢栢栢栢栢栢栢栢栢旁� 갚栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢栢旁� 갚께께께께께께께께께께께께께께께께께께께께께께께께께께께께께께껑� 같같같같같같같같같같같같같같같같같같같같같같같같같같같같같같같같� `Beverages Portion Calorie Fat Carb Salt Coca-Cola 8oz 105 0 Ginger ale 8oz 80 0 Pepsi-Cola 8oz 105 0 Chocolate Milk 8oz 280 0 Sweet Cider 8oz 124 0 Eggnog 8oz 290 0 Ale 8oz 100 0 Beer 8oz 115 0 Gin 1.50oz 105 0 Rhum 1.50oz 180 0 Rye 1.50oz 120 0 Scotch 1.50oz 105 0 Table Wine 3oz 75 0 Dessert Wine 3oz 125 0 ~ | The | symbol is used as a REM statment. That is a Statement that will not | appear when you view a file but is none-the-less there. You use it to | leave notes for yourself, descriptions of how your information is set | up. Or as spacers between segments. Remember in the viewed file these | Lines will not appear. | | The Rule to useing the | symbol is that it must appear either in the lines | second from the top to the line before a Record Heading. Or the lines above | a Record heading. | | Each line my be up to 255 charactrers in length | `Dairy Portion Calorie Fat Carb Salt Chocolate(ice cream) 1c 300 16 Vanilla(ice cream) 1c 290 16 Vanilla(diet) 1c 266 14 Sherbet 1c 244 0 Yoghurt 1c 120 4 Blue Cheese 1oz 108 9 Camembert 1oz 85 7 Cheddar 1oz 110 2 ~ `Fruit Portion Calorie Fat Carb Salt Apple(fresh) 3" dia 100 .2 Apple Sauce 1 cup 185 .4 Apricot(fresh) 1 med. 17 0 Blackberry(fresh) 1 cup 92 2 Blueberry(fresh) 1 cup 98 1 Cantaloupe(fresh) 5" dia 37 .4 Cherries(fresh) 10 large 40 .3 Cranberry sauce 1 tbsp 47 0 Cranberry juice 1 cup 26 1.2 Dates dried 1 21 0 Figs(fresh) 1 large 40 .2 Figs(dried) 1 large 55 .3 Grapefruit(fresh) 4" dia 72 .4 Grapes 24 70 1 Grape juice 1 cup 160 0 Mango 1 small 66 .2 Orange(fresh) 3" dia 68 .3 Papaya(fresh) 1 med. 115 .3 Peaches(fresh) 1 med. 46 .1 Pear(fresh) 3" dia 100 .1 Pineapple(fresh) 1 slice 45 .2 Plums(fresh) 2" dia 30 .1 Prunes dried 1 med. 27 0 Prune juice 1 cup 170 .2 Raisins 1 cup 380 1 Raspberries(fresh) 1 cup 70 .5 Strawberries(fresh) 1 cup 55 .8 Tangerine(fresh) 1 large 44 .3 Watermelon 1 slice 170 1 ~ `Meat Portion Calorie Fat Carb Salt Beef(roast/braised) 3oz 236 16 Beef(lean only) 3oz 166 6 Hamburger(reg.) 3oz 237 16 Hamburger(lean) 3oz 145 4 Rib Roast(reg.) 3oz 390 36 Rib Roast(lean) 3oz 200 12 Bot. Round Roast(reg.) 3oz 218 14 Bot. Round Roast(lean) 3oz 145 5 Sirloin Steak(reg.) 3oz 185 10 Sirloin Steak(lean) 3oz 145 5 Club Steak(reg.) 3oz 260 18 Club Steak(lean) 3oz 160 7 Corned Beef Hash 4oz 229 17 Dried or chipped beef 3oz 173 5.4 Beef & Vege Stew 8oz 210 10 Beef Pot Pie 4 1/2" diam 443 26 Meat Loaf(beef/pork) 3oz 340 25 Hotdog(cooked) 2oz 124 10 Roast Leg Lamb(reg.) 3oz 260 20 Roast Leg Lamb(lean) 3oz 160 7 Lamb Loin Chop(reg.) 3oz 170 7 Beef Liver(fried) 1oz 86 5.3 Calf Liver(cooked) 1oz 74 4 Pork(fried) 1oz 85 4 Liverwurst 1oz 79 6 Bologna 1oz 66 5 Pork Sausage(cooked) 2/3oz 94 9 Salami 1oz 130 11 Canned Ham(boneless) 3oz 145 9 Cured Ham(lean) 3oz 190 .10 Pork Loin Chop(reg.) 3oz 257 26 Pork Loin Chop(lean) 3oz 228 11 Bacon(crisp) 1 strip 50 5 Spareribs(roasted) 3oz 246 20 Veal Cutlet(reg.) 3oz 235 13 Veal Cutlet(lean) 3oz 185 10 ~ `Poultry Portion Calorie Fat Carb Salt Chicken(fried) 3oz 232 13.6 Creamed Chicken 4oz 208 12 Roast Chicken 3oz 160 7 Roast Turkey 3oz 160 6 ~ `Seafood Portion Calorie Fat Carb Salt Anchovies(canned) .50oz 27 2 Bluefish(baked) 3oz 125 4 Clams(raw) 3oz 65 1 Cod Cakes 4oz 200 8 Crabmeat(canned) 3oz 80 2 Flounder(raw) 3oz 68 .5 Haddock(fried) 3oz 210 9 Halibut(raw) 3oz 120 5 Lobster(boiled) 12oz 310 25 ~ `VEGETABLE Portion Calorie Fat Carb Salt Asparagus(fresh) 12 spears 42 .3 Beets(fresh) 1 cup 68 .2 Beet Greens(cooked) 1 cup 54 .6 Broccoli(fresh) 1 cup 44 .3 Brussels Sprouts 1 cup 66 .8 Cabbage(raw cooked) 1 cup 24 .2 Cabbage(fresh cooked) 1 cup 40 .4 Carrots(raw diced) 1 cup 42 .3 Carrots(frsh cooked) 1 cup 46 .4 Carrots(canned) 1 cup 46 .4 Cauliflower(fresh) 1 cup 30 .2 Cauliflower(frozen) 1 cup 22 .2 Celery(raw) 1 cup 16 .2 Chard greens(cooked) 1 cup 48 .8 Chicory 20 s.leaf 12 .1 Endive 20 s.leaf 12 .1 Collard greens(cooked) 1 cup 80 1.2 Beans Lima(cooked) 1 cup 152 .6 Beans Lima(canned) 1 cup 162 .8 Beans Lima(frozen) 1 cup 121 .2 Cucumber(raw) 1 med. 12 0 Dandelion greens 1 cup 85 1.4 Eggplant(raw) 1 cup 48 .4 Escarole 20 s.leaf 12 0 Kale(fresh) 1 cup 40 .6 Kale(frozen) 1 cup 31 .5 Lettuce(raw) 20 s.leaf 30 .4 Leeks(raw) 4 stalks 40 .4 Mixed Veges(canned) 1 cup 60 .2 Mixed Veges(frozen) 1 cup 65 .3 Mushrooms(canned) 1 cup 50 .6 Mushrooms(sauteed) 9 small 100 10 Mustard Greens(cooked) 1 c 44 .6 Okra(cooked) 10 pods 30 2 Onions(raw) 2" diam. 45 .2 Onions(cooked) 1 c 75 .4 Peas Green(fresh) 1 c 112 .6 Peas Green(canned) 1 c 145 1 Peas Green(frozen) 1 c 74 .3 Pepper Green(raw) 3 " diam. 15 .2 Pumpkin(canned) 1 c 75 1 Radishs red(raw) 1 oz 6 0 Rutabagas(cooked) 1 c 52 .2 Sauerkraut(canned) 1 c 44 1 Spinach(cooked) 1 c 46 1.2 Spinach(canned) 1 c 46 1.2 Spinach(frozen) 1 c 25 .3 String Bean(cooked) 1 c 27 .2 String Bean(canned) 1 c 27 .2 String Bean(frozen) 1 c 31 .1 Squash(boiled) 1 c 32 .2 Tomatoes(raw) 1 med. 30 .5 Tomatoes(canned) 1 c 38 .6 Tomatoe Juice 1 c 50 .6 Tomatoe Catsup 1 T 17 0 Turnup white(cooked) 1 c 40 .3 Turnup greens(cooked) 1 c 44 .6 ~