It is very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.
Food
|
Amount
|
Estimated
Total Calories |
Estimated Empty Calories
(calories from solid fats and added sugars) | |||
---|---|---|---|---|---|---|
DAIRY GROUP
| ||||||
Fat-free milk (skim)
|
1 cup
|
83
|
0
| |||
1% milk (low fat)
|
1 cup
|
102
|
18
| |||
2% milk (reduced fat)
|
1 cup
|
122
|
37
| |||
Whole milk
|
1 cup
|
149
|
63
| |||
Low-fat chocolate milk
|
1 cup
|
158
|
64
| |||
Cheddar cheese
|
1 ½ ounces
|
172
|
113
| |||
Nonfat mozzarella cheese
|
1 ½ ounces
|
59
|
0
| |||
Whole milk mozzarella cheese
|
1 ½ ounces
|
128
|
76
| |||
Fruit flavored low-fat yogurt
|
1 cup (8 fl oz.)
|
250
|
152
| |||
Frozen yogurt
|
1 cup
|
224
|
119
| |||
Ice cream, vanilla
|
1 cup
|
275
|
210
| |||
Cheese sauce
Gwen Ro:
|
¼ cup
|
120
|
64
|
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