Nutrition

Zack's Food Groups and Calories Report 05/20/18 - 05/26/18 Your plan is based on a 2200 Calorie allowance.

Food Groups Target Average Eaten Status

Grains 7 ounce(s) 6½ ounce(s) OK

Food Sources Tips

1. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

17% of intake 1. Eat at least half of all grains as whole grains.

2. Burrito with beef, beans, and cheese (fast food) 14% of intake 2. Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta.

3. Pizza, with pepperoni, thin crust 13% of intake 3. Check the ingredient list on product labels for the words "whole" or "whole grain" before the grain ingredient's name.

4. McDonald's, Double Cheeseburger 7% of intake

5. Fried chicken, breast, fried in oil, skinless, breading eaten

7% of intake

6. Spaghetti, tomato sauce, white noodles, no fat added

6% of intake

7. Macaroni and cheese, made from packaged mix 6% of intake

8. Rice, white, cooked (no salt or fat added) 5% of intake

9. Cheeseburger, with ketchup and mustard, on bun

4% of intake

10. Roast beef sandwich 4% of intake

11. Sweet and sour chicken, with vegetables 3% of intake

12. Tuna melt sandwich 3% of intake

13. Sushi, with seafood, no vegetables 3% of intake

14. Granola bar, oats, fruit and nuts, lowfat 2% of intake

15. Cheesecake 2% of intake

16. Salad, Caesar, with dressing 1% of intake

17. Meat balls, beef 1% of intake

18. Shrimp, tempura 1% of intake

19. Gravy, beef, canned or dry mix 1% of intake

20. Kit Kat 1% of intake

Whole Grains 0 ounce(s) Under

Food Sources Tips

1. Granola bar, oats, fruit and nuts, lowfat 100% of intake 1. Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta.

2. Check the ingredient list on product labels for the words "whole" or "whole grain" before the grain ingredient's name.

3. Note that foods labeled "multi-grain," "stone-ground," "100% wheat," or "bran" are usually not 100% whole grain products.

Refined Grains 6½ ounce(s) Over

Food Sources Tips

1. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

18% of intake 1. Eat fewer refined grain products, especially cakes, cookies, other desserts, and pizza.

2. Burrito with beef, beans, and cheese (fast food) 15% of intake 2. Replace white bread, rolls, bagels, muffins, pasta, and rice with whole-grain versions.

3. Pizza, with pepperoni, thin crust 13% of intake 3. When choosing a refined grain, check the ingredient list to make sure it is made with enriched flour.

4. McDonald's, Double Cheeseburger 8% of intake

5. Fried chicken, breast, fried in oil, skinless, breading eaten

7% of intake

6. Spaghetti, tomato sauce, white noodles, no fat added

6% of intake

7. Macaroni and cheese, made from packaged mix 6% of intake

8. Rice, white, cooked (no salt or fat added) 5% of intake

9. Cheeseburger, with ketchup and mustard, on bun

4% of intake

10. Roast beef sandwich 4% of intake

11. Sweet and sour chicken, with vegetables 3% of intake

12. Tuna melt sandwich 3% of intake

13. Sushi, with seafood, no vegetables 3% of intake

14. Cheesecake 2% of intake

15. Salad, Caesar, with dressing 1% of intake

16. Meat balls, beef 1% of intake

17. Shrimp, tempura 1% of intake

18. Granola bar, oats, fruit and nuts, lowfat 1% of intake

19. Gravy, beef, canned or dry mix 1% of intake

20. Kit Kat 1% of intake

Vegetables 3 cup(s) 1¾ cup(s) Under

Food Sources Tips

1. Mashed potatoes, with milk and margarine or butter

14% of intake 1. Include vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all count.

2. Coleslaw (cabbage salad), from fast food/restaurant

11% of intake 2. Add dark-green, red, and orange vegetables and beans and peas to main and side dishes. Use dark leafy greens to make salads.

3. French fries, frozen, deep fried (fast food fries) 11% of intake 3. When purchasing canned vegetables, select those labeled "reduced sodium," "low sodium," or "no salt added."

4. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

9% of intake

5. Salad, Caesar, with dressing 9% of intake

6. Cucumber salad, with vinegar dressing 8% of intake

7. Spaghetti, tomato sauce, white noodles, no fat added

7% of intake

8. Burrito with beef, beans, and cheese (fast food) 6% of intake

9. Corn, yellow and white, frozen, cooked (with salt and fat added)

4% of intake

10. Potato chips, lightly salted 4% of intake

11. Sweet and sour chicken, with vegetables 3% of intake

12. Pizza, with pepperoni, thin crust 3% of intake

13. McDonald's, Double Cheeseburger 2% of intake

14. Carrot, raw 2% of intake

15. Tomato, raw 2% of intake

16. Tuna melt sandwich 2% of intake

17. Pepper, jalapeno 1% of intake

18. Cheeseburger, with ketchup and mustard, on bun

1% of intake

19. Soybean soup, miso broth 1% of intake

20. Meat balls, beef 1% of intake

Dark Green 2 cup(s)/week 1 cup(s) Under

Food Sources Tips

1. Salad, Caesar, with dressing 100% of intake 1. Examples of dark green vegetables include broccoli, spinach, collards, turnip greens, mustard greens, romaine, and dark green leafy lettuce.

2. Use dark leafy greens to make salads.

3. You can choose fresh, frozen, and canned varieties of dark green vegetables.

Red & Orange 6 cup(s)/week 2½ cup(s) Under

Food Sources Tips

1. Spaghetti, tomato sauce, white noodles, no fat added

23% of intake 1. Examples of red and orange vegetables include tomatoes, red peppers, carrots, sweet potatoes, winter squash, and pumpkin.

2. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

22% of intake 2. Add red and orange vegetables to main and side dishes.

3. Pizza, with pepperoni, thin crust 15% of intake 3. You can choose fresh, frozen, and canned varieties of red and orange vegetables.

4. Carrot, raw 10% of intake

5. Tomato, raw 10% of intake

6. Sweet and sour chicken, with vegetables 8% of intake

7. McDonald's, Double Cheeseburger 4% of intake

8. Burrito with beef, beans, and cheese (fast food) 4% of intake

9. Coleslaw (cabbage salad), from fast food/restaurant

3% of intake

10. Cheeseburger, with ketchup and mustard, on bun

2% of intake

Beans & Peas 2 cup(s)/week ½ cup(s) Under

Food Sources Tips

1. Burrito with beef, beans, and cheese (fast food) 100% of intake 1. Examples of beans and peas include kidney, black, pinto, and lima beans, chickpeas, black-eyed peas, split peas, and lentils.

2. Because of their high nutrient content, beans and peas may be considered as a vegetable or a protein food.

3. Beans and peas are a great source of fiber. Add beans or peas to salads, soups, side dishes, or serve as a main dish.

Starchy 6 cup(s)/week 4 cup(s) Under

Food Sources Tips

1. Mashed potatoes, with milk and margarine or butter

43% of intake 1. Examples of starchy vegetables include white potatoes, corn, and green peas.

2. French fries, frozen, deep fried (fast food fries) 32% of intake 2. You can choose fresh, frozen, and canned varieties of starchy vegetables.

3. Corn, yellow and white, frozen, cooked (with salt and fat added)

13% of intake 3. Choose lower fat methods of cooking your starchy vegetables such as roasting, baking, or steaming.

4. Potato chips, lightly salted 12% of intake

Other 5 cup(s)/week 4 cup(s) Under

Food Sources Tips

1. Coleslaw (cabbage salad), from fast food/restaurant

32% of intake 1. Examples of other vegetables include onions, iceberg lettuce, celery, green beans, and cabbage.

2. Cucumber salad, with vinegar dressing 22% of intake 2. You can choose fresh, frozen, and canned varieties of other vegetables.

3. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

14% of intake 3. Other vegetables provide fiber and a variety of vitamins and minerals for good health.

4. Spaghetti, tomato sauce, white noodles, no fat added

6% of intake

5. Tuna melt sandwich 5% of intake

6. Sweet and sour chicken, with vegetables 5% of intake

7. Burrito with beef, beans, and cheese (fast food) 4% of intake

8. McDonald's, Double Cheeseburger 4% of intake

9. Pepper, jalapeno 2% of intake

10. Soybean soup, miso broth 2% of intake

11. Meat balls, beef 2% of intake

12. Cheeseburger, with ketchup and mustard, on bun

1% of intake

Fruits 2 cup(s) 1¼ cup(s) Under

Food Sources Tips

1. Banana, raw 48% of intake 1. Select fresh, frozen, canned, and dried fruit more often than juice; select 100% fruit juice when choosing juice.

2. Apple, raw 15% of intake 2. Enjoy a wide variety of fruits, and maximize taste and freshness, by adapting your choices to what's in season. Use fruit as snacks, salads, or desserts.

3. Orange juice, freshly squeezed 12% of intake 3. When eating canned fruit, choose unsweetened or fruit canned in 100% juice.

4. Bananas, raw 11% of intake

5. Strawberries, raw 9% of intake

6. Sweet and sour chicken, with vegetables 4% of intake

7. Granola bar, oats, fruit and nuts, lowfat 1% of intake

Whole Fruit No Specific Target 1 cup(s) No Specific Target

Food Sources Tips

1. Banana, raw 56% of intake 1. Use canned, frozen, and dried fruits as well as fresh fruits.

2. Apple, raw 17% of intake 2. Keep rinsed and cut-up fruit handy for quick snacks.

3. Bananas, raw 12% of intake 3. When eating canned fruit, choose unsweetened or fruit canned in 100% juice.

4. Strawberries, raw 10% of intake

5. Sweet and sour chicken, with vegetables 3% of intake

6. Granola bar, oats, fruit and nuts, lowfat 1% of intake

Fruit Juice No Specific Target ¼ cup(s) No Specific Target

Food Sources Tips

1. Orange juice, freshly squeezed 86% of intake 1. Select fresh, frozen, canned, and dried fruit more often than juice.

2. Sweet and sour chicken, with vegetables 11% of intake 2. Select 100% fruit juice when choosing juice. Unless a juice package states it is "100% juice," it is not 100% juice.

3. Salad, Caesar, with dressing 3% of intake 3. Sweetened juice products with minimal juice content, such as juice drinks, are considered sugar-sweetened beverages, not fruit juice.

Dairy 3 cup(s) 1 cup(s) Under

Food Sources Tips

1. McDonald's, Double Cheeseburger 30% of intake 1. Drink fat-free or low-fat milk, lactose-free milk, or fortified soymilk (soy beverage).

2. Pizza, with pepperoni, thin crust 19% of intake 2. Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

3. Yogurt, plain, fat free 12% of intake 3. Cream, sour cream, and cream cheese are not included in the Dairy Group because of low calcium content.

4. Tuna melt sandwich 8% of intake

5. Cheeseburger, with ketchup and mustard, on bun

6% of intake

6. Macaroni and cheese, made from packaged mix 6% of intake

7. Burrito with beef, beans, and cheese (fast food) 5% of intake

8. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

3% of intake

9. Salad, Caesar, with dressing 3% of intake

10. Light ice cream sundae, soft serve, chocolate or fudge topping, no whipped cream

2% of intake

11. Mashed potatoes, with milk and margarine or butter

2% of intake

12. Cheesecake 1% of intake

13. Meat balls, beef 1% of intake

14. Fried chicken, breast, fried in oil, skinless, breading eaten

1% of intake

Milk & Yogurt No Specific Target ¼ cup(s) No Specific Target

Food Sources Tips

1. Yogurt, plain, fat free 50% of intake 1. Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower fat versions.

2. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

12% of intake 2. Use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads with fat-free or low-fat yogurt.

3. Light ice cream sundae, soft serve, chocolate or fudge topping, no whipped cream

10% of intake 3. If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try fortified soymilk (soy beverage).

4. Mashed potatoes, with milk and margarine or butter

8% of intake

5. Macaroni and cheese, made from packaged mix 7% of intake

6. Cheesecake 4% of intake

7. Meat balls, beef 4% of intake

8. Fried chicken, breast, fried in oil, skinless, breading eaten

2% of intake

9. Sweet and sour chicken, with vegetables 2% of intake

10. Kit Kat 1% of intake

Cheese No Specific Target ¾ cup(s) No Specific Target

Food Sources Tips

1. McDonald's, Double Cheeseburger 39% of intake 1. Choose fat-free or low-fat milk or yogurt more often than cheese.

2. Pizza, with pepperoni, thin crust 25% of intake 2. When selecting cheese, choose low-fat or reduced-fat versions.

3. Tuna melt sandwich 10% of intake 3. Check the Nutrition Facts label to look for the saturated fat content in cheese.

4. Cheeseburger, with ketchup and mustard, on bun

9% of intake

5. Burrito with beef, beans, and cheese (fast food) 7% of intake

6. Macaroni and cheese, made from packaged mix 5% of intake

7. Salad, Caesar, with dressing 4% of intake

Protein Foods 6 ounce(s) 7 ounce(s) Over

Food Sources Tips

1. Fried chicken, breast, fried in oil, skinless, breading eaten

21% of intake 1. Eat a variety of Protein Foods each week such as seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

2. Steak, beef, grilled or broiled, lean only eaten 15% of intake 2. Eat seafood in place of meat or poultry twice a week.

3. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

12% of intake 3. Select lean meat and poultry. Trim or drain fat from meat and remove poultry skin.

4. McDonald's, Double Cheeseburger 9% of intake

5. Sweet and sour chicken, with vegetables 7% of intake

6. Meat balls, beef 5% of intake

7. Roast beef sandwich 5% of intake

8. Sushi, with seafood, no vegetables 5% of intake

9. Egg, fried in butter 4% of intake

10. Tuna melt sandwich 4% of intake

11. Burrito with beef, beans, and cheese (fast food) 3% of intake

12. Cheeseburger, with ketchup and mustard, on bun

3% of intake

13. Shrimp, tempura 2% of intake

14. Pizza, with pepperoni, thin crust 2% of intake

15. Soybean soup, miso broth 1% of intake

16. Cheesecake 1% of intake

17. Salad, Caesar, with dressing 1% of intake

Seafood 9 ounce(s)/week 5½ ounce(s) Under

Food Sources Tips

1. Sushi, with seafood, no vegetables 42% of intake 1. Seafood includes fish (such as salmon, tuna, trout, and tilapia) and shellfish (such as shrimp, crab, and oysters).

2. Tuna melt sandwich 32% of intake 2. Eat seafood in place of meat or poultry twice a week.

3. Shrimp, tempura 20% of intake 3. Select some seafood that is higher in oils and lower in mercury, such as salmon, trout, and sardines, herring, and Atlantic or Pacific mackerel.

4. Salad, Caesar, with dressing 4% of intake

5. Soybean soup, miso broth 2% of intake

Meat, Poultry & Eggs No Specific Target 6 ounce(s) No Specific Target

Food Sources Tips

1. Fried chicken, breast, fried in oil, skinless, breading eaten

24% of intake 1. Select lean meat and poultry. Choose cuts of meat that are low in fat, such as round and sirloin, and ground beef that is 90% or more lean.

2. Steak, beef, grilled or broiled, lean only eaten 17% of intake 2. Trim or drain fat from meat and remove poultry skin before cooking or eating.

3. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

14% of intake 3. Try grilling, broiling, poaching, or roasting. These cooking methods don't add extra fat.

4. McDonald's, Double Cheeseburger 10% of intake

5. Sweet and sour chicken, with vegetables 8% of intake

6. Meat balls, beef 6% of intake

7. Roast beef sandwich 5% of intake

8. Egg, fried in butter 4% of intake

9. Burrito with beef, beans, and cheese (fast food) 3% of intake

10. Cheeseburger, with ketchup and mustard, on bun

3% of intake

11. Pizza, with pepperoni, thin crust 2% of intake

12. Cheesecake 1% of intake

13. Salad, Caesar, with dressing 1% of intake

Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target

Food Sources Tips

1. Soybean soup, miso broth 87% of intake 1. Because nuts and seeds are high in Calories, eat them in small portions in place of other protein foods, like some meat or poultry.

2. Granola bar, oats, fruit and nuts, lowfat 13% of intake 2. Examples of nuts and seeds include almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, and peanut butter.

3. Choose unsalted nuts and seeds to help reduce sodium intake.

Oils 6 teaspoon 7 teaspoon Over

Food Sources Tips

1. Fried chicken, breast, fried in oil, skinless, breading eaten

17% of intake 1. When cooking, use vegetable oils such as olive, canola, corn, peanut, soybean, safflower, or sunflower oil rather than solid fats (butter, lard, shortening, partially hydrogenated vegetable oil).

2. Sweet and sour chicken, with vegetables 12% of intake 2. Oils are naturally present in foods, such as olives, nuts, avocadoes, and seafood.

3. French fries, frozen, deep fried (fast food fries) 12% of intake 3. Consider Calories when adding oils to foods or in cooking. Use only small amounts to keep Calories in check.

4. Salad, Caesar, with dressing 9% of intake

5. Coleslaw (cabbage salad), from fast food/restaurant

8% of intake

6. Mayo, regular 7% of intake

7. Tuna melt sandwich 7% of intake

8. Macaroni and cheese, made from packaged mix 6% of intake

9. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

5% of intake

10. Potato chips, lightly salted 5% of intake

11. Burrito with beef, beans, and cheese (fast food) 3% of intake

12. Shrimp, tempura 2% of intake

13. McDonald's, Double Cheeseburger 2% of intake

14. Soybean soup, miso broth 1% of intake

15. Spaghetti, tomato sauce, white noodles, no fat added

1% of intake

16. Cheeseburger, with ketchup and mustard, on bun

1% of intake

17. Mashed potatoes, with milk and margarine or butter

1% of intake

18. Pizza, with pepperoni, thin crust 1% of intake

19. Roast beef sandwich 1% of intake

20. Light ice cream sundae, soft serve, chocolate or fudge topping, no whipped cream

1% of intake

Limits Limit Average Eaten Status

Total Calories 2200 Calories 1958 Calories OK

Food Sources Tips

1. Pizza, with pepperoni, thin crust 8% of intake 1. When preparing meals, include vegetables, fruits, and whole grains that provide fewer Calories and more nutrients.

2. Fried chicken, breast, fried in oil, skinless, breading eaten

8% of intake 2. Choose products with less added sugars and solid fats. Portion out small amounts of foods, especially those that are higher in Calories.

3. McDonald's, Double Cheeseburger 7% of intake 3. "Listen" to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you've had enough.

4. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

7% of intake

5. Burrito with beef, beans, and cheese (fast food) 6% of intake

6. Sweet and sour chicken, with vegetables 6% of intake

7. Macaroni and cheese, made from packaged mix 5% of intake

8. French fries, frozen, deep fried (fast food fries) 5% of intake

9. Cheesecake 4% of intake

10. Banana, raw 4% of intake

11. Roast beef sandwich 3% of intake

12. Spaghetti, tomato sauce, white noodles, no fat added

3% of intake

13. Tuna melt sandwich 3% of intake

14. Cheeseburger, with ketchup and mustard, on bun

3% of intake

15. Steak, beef, grilled or broiled, lean only eaten 3% of intake

16. Mashed potatoes, with milk and margarine or butter

2% of intake

17. Salad, Caesar, with dressing 2% of intake

18. Soft drink, cola (Pepsi, Coke) 2% of intake

19. Coleslaw (cabbage salad), from fast food/restaurant

2% of intake

20. Rice, white, cooked (no salt or fat added) 2% of intake

21. Kit Kat 2% of intake

22. Meat balls, beef 2% of intake

23. Sushi, with seafood, no vegetables 1% of intake

24. Granola bar, oats, fruit and nuts, lowfat 1% of intake

25. Egg, fried in butter 1% of intake

26. Potato chips, lightly salted 1% of intake

27. Light ice cream sundae, soft serve, chocolate or fudge topping, no whipped cream

1% of intake

28. Mayo, regular 1% of intake

29. Yogurt, plain, fat free 1% of intake

30. Bananas, raw 1% of intake

31. Orange juice, freshly squeezed 1% of intake

32. Shrimp, tempura 1% of intake

33. Corn, yellow and white, frozen, cooked (with salt and fat added)

1% of intake

34. Soybean soup, miso broth 1% of intake

35. Apple, raw 1% of intake

Added Sugars < 220 Calories 118 Calories OK

Food Sources Tips

1. Soft drink, cola (Pepsi, Coke) 31% of intake 1. Drink few or no regular sodas, sports drinks, energy drinks, and fruit drinks. Choose water, fat-free milk, 100% fruit juice, or unsweetened tea or coffee.

2. Cheesecake 17% of intake 2. Eat less cake, cookies, ice cream, candy, and other desserts.

3. Kit Kat 10% of intake 3. Use the ingredients list to choose breakfast cereals and other packaged foods with little or no added sugars.

4. Sweet and sour chicken, with vegetables 9% of intake

5. Light ice cream sundae, soft serve, chocolate or fudge topping, no whipped cream

7% of intake

6. Granola bar, oats, fruit and nuts, lowfat 7% of intake

7. Coleslaw (cabbage salad), from fast food/restaurant

5% of intake

8. McDonald's, Double Cheeseburger 5% of intake

9. Cucumber salad, with vinegar dressing 3% of intake

10. Cheeseburger, with ketchup and mustard, on bun

2% of intake

11. Tuna melt sandwich 1% of intake

12. Pizza, with pepperoni, thin crust 1% of intake

13. Burrito with beef, beans, and cheese (fast food) 1% of intake

14. Roast beef sandwich 1% of intake

15. Sushi, with seafood, no vegetables 1% of intake

Saturated Fat < 220 Calories 233 Calories Over

Food Sources Tips

1. McDonald's, Double Cheeseburger 14% of intake 1. Eat fewer foods high in saturated fats, such as foods made with regular cheese and fatty meats, like pizza and burgers.

2. Pizza, with pepperoni, thin crust 13% of intake 2. When cooking, replace foods high in saturated fats such as butter and lard with oils such as canola or olive oil.

3. Cheesecake 11% of intake 3. Select lean meat and poultry and fat-free or low-fat dairy products.

4. Burrito with beef, beans, and cheese (fast food) 7% of intake

5. Roast beef sandwich 6% of intake

6. Kit Kat 4% of intake

7. Fried chicken, breast, fried in oil, skinless, breading eaten

4% of intake

8. Cheeseburger, with ketchup and mustard, on bun

4% of intake

9. Gyro sandwich (pita bread, beef, lamb, onion, tomato, yogurt dressing)

4% of intake

10. Macaroni and cheese, made from packaged mix

4% of intake

11. Egg, fried in butter 4% of intake

12. Sweet and sour chicken, with vegetables 3% of intake

13. Tuna melt sandwich 3% of intake

14. French fries, frozen, deep fried (fast food fries) 3% of intake

15. Steak, beef, grilled or broiled, lean only eaten 2% of intake

16. Salad, Caesar, with dressing 2% of intake

17. Mashed potatoes, with milk and margarine or butter

2% of intake

18. Meat balls, beef 2% of intake

19. Coleslaw (cabbage salad), from fast food/restaurant

2% of intake

20. Mayo, regular 1% of intake

21. Light ice cream sundae, soft serve, chocolate or fudge topping, no whipped cream

1% of intake

22. Potato chips, lightly salted 1% of intake

23. Gravy, beef, canned or dry mix 1% of intake

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.