| Waist Trainers |
| Food Nutrition Chart |
| Category | Food | Servings Size | Calories | Grams of Fat |
| Beef | Porterhouse Steak | 4 ounces | 445 | 37.6 |
| | Round Steak | 4 ounce | 265 | 15 |
| | Sirloin Steak, lean | 4 ounces | 229 | 9.1 |
| | Tenderloin Steak or Roast | 1 ounce | 80.2 | 6.5 |
| Grains | Bagel, plain | 1 bagel | 320 | 1 |
| | Bagel, cinnamon raisin | 1 bagel | 350 | 2 |
| | Bread, French and Sourdough | 1 slice (1 ounce) | 88 | 1 |
| | Pita Bread, white, whole wheat | 1 (6.5" dia) | 150 | 2 |
| | Cheerios | 1 cup | 109.5 | 1.8 |
| | Corn Flakes | 1 cup | 100 | 0.2 |
| | Frosted Flakes | 3/4 cup | 119.2 | 0.2 |
| | Raisin Bran | 1 cup | 186 | 1.5 |
| | Shredded Wheat | 2 biscuits | 156.4 | 0.6 |
| Cheese | America, processed | 1 ounce | 106 | 9 |
| | Blue Cheese, Danish | 1 ounce | 100 | 8.1 |
| | Brie | 1 ounce | 85 | 7 |
| | Camembert | 1 ounce | 122 | 11.9 |
| | Cream Cheese | 1 ounce | 65 | 5 |
| | Parmesan Cheese | 1 ounce | 111 | 7.3 |
| | Swiss | 1 ounce | 100 | 7 |
| Dairy | Milk, whole | 1 cup | 157 | 9 |
| | Milk, 2% fat | 1 cup | 121 | 5 |
| | Milk, 1% fat | 1 cup | 102 | 2.6 |
| | Sour Cream, regular | 2 tablespoons | 61 | 6 |
| | Soy Milk | 1 cup | 79 | 4.6 |
| | Yogurt, Plain (regular) | 1 cup | 139 | 7 |
| Fruit | Apple, raw | 1 medium | 81 | 0.1 |
| | Apricots | 3 medium | 51 | 0.4 |
| | Banana | 1 medium | 105 | 0.6 |
| | Honeydew Melon | 1/10 medium | 46 | 0.1 |
| | Lime | 1 medium | 20 | 0 |
| | Orange, navel | 1 medium | 62 | 0.2 |
| | Raisins, seedless | 1/2 cup | 219 | 0.3 |
| | Strawberries, fresh | 8 berries | 50 | 0 |
| Poultry | Chicken Breast (w/o skin) | 1/2 breast | 142 | 3 |
| | Chicken Leg (w/o skin) | 1 leg or drumstick | 76 | 2 |
| | Turkey breast, processed | 1 ounce | 51 | 2 |
| | Turkey breast, BBQ | 3.5 ounce | 135 | 5 |
| | Turkey breast, roasted | 3.5 ounce | 115 | 3 |
| Vegetables | Beans, black, canned | 1/2 cup | 90 | 1 |
| | Beets | 2 medium | 71 | 0.2 |
| | Brussel Sprouts | 1 sprout | 8 | 0.1 |
| | Celery | 1 large stalk or rib | 9 | 0 |
| | Cucumber | 1 medium to large | 39 | 0.4 |
| | Okra | 6 pods | 30 | 0 |
| | Potato, baked with skin | 1 small | 72.7 | 0.1 |
| | Pumpkin, canned | 1 cup | 83.3 | 0.7 |
| | Tomato, whole, raw | 1 medium | 26 | 0.4 |
| | Tomato, whole, raw | 1 large | 38 | 1 |
| | Zucchini | 1 small | 16.5 | 0.2 |
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waist.xlsx
