Food Charts for Recommendations
Food Sources of Vitamin C
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-C.aspx
|
Food |
Portion Size |
Vitamin C (mg) |
|
Fruits and Vegetables |
||
|
Vegetables |
||
|
Peppers (red, yellow) raw |
125 mL (½ cup) |
101-144 |
|
Peppers (red, green), cooked |
125 mL (½ cup) |
121-132 |
|
Peppers, green, raw |
125 mL (½ cup) |
63 |
|
Broccoli, cooked |
125 mL (½ cup) |
54 |
|
Cabbage, red, raw |
250 mL (1 cup) |
42 |
|
Brussels sprouts, cooked |
125 mL (4 sprouts) |
38-52 |
|
Broccoli, raw |
125 mL (½ cup) |
42 |
|
Snow peas, cooked |
125 mL (½ cup) |
41 |
|
Cabbage, cooked |
125 mL (½ cup) |
30 |
|
Cauliflower, raw or cooked |
125 mL (½ cup) |
27-29 |
|
Kale, cooked |
125 mL (½ cup) |
28 |
|
Potato, with skin, cooked |
1 medium |
14-31 |
|
Bok Choy, cooked |
125 mL (1/2 cup) |
23 |
|
Sweet potato, with skin, cooked |
1 medium |
22 |
|
Asparagus, frozen, cooked |
6 spears |
22 |
|
Turnip greens, cooked |
125 mL (½ cup) |
21 |
|
Snow peas, raw |
125 mL (½ cup) |
20 |
|
Tomato, raw |
1 medium |
14 |
|
Tomato sauce, canned |
125 mL (½ cup) |
8-9 |
|
Tomatoes, canned, stewed |
125 mL (½ cup) |
11-12 |
|
Fruit |
||
|
Guava |
1 fruit |
206 |
|
Papaya |
½ fruit |
94 |
|
Kiwifruit |
1 large |
84 |
|
Orange |
1 medium |
59-83 |
|
Strawberries |
125 mL (½ cup) |
52 |
|
Pineapple |
125 mL (½ cup) |
42-49 |
|
Grapefruit, pink or red |
½ fruit |
38-47 |
|
Clementine |
1 fruit |
36 |
|
Cantaloupe |
125 mL (½ cup) |
31 |
|
Mango |
½ fruit |
38 |
|
Tangerine or mandarin |
1 medium |
24 |
|
Berries (raspberries, blueberries, blackberries) |
125 mL (½ cup) |
14-17 |
|
Juice |
||
|
Juice (orange, grapefruit, apple, pineapple, grape) , Vitamin C added |
125 mL (½ cup) |
23 - 66 |
|
Fruit and vegetable cocktail |
125 mL (½ cup) |
35 - 73 |
Histamine Rich Foods
https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/
https://www.healthline.com/health/low-histamine-diet\
https://academic.oup.com/ajcn/article/85/5/1185/4633007
|
Fermented alcoholic beverages, especially wine, champagne and beer |
|
Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc |
|
Vinegar-containing foods: pickles, mayonnaise, olives |
|
Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs |
|
Soured foods: sour cream, sour milk, buttermilk, soured bread, etc |
|
Dried fruit: apricots, prunes, dates, figs, raisins |
|
Most citrus fruits |
|
Aged cheese including goat cheese |
|
Nuts: walnuts, cashews, and peanuts |
|
Vegetables: avocados, eggplant, spinach, and tomatoes |
|
Smoked fish and certain species of fish: mackerel, mahi-mahi, tuna, anchovies, sardines |
Histamine-Releasing Foods
https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/
https://www.healthline.com/health/low-histamine-diet#foods-to-avoid
https://academic.oup.com/ajcn/article/85/5/1185/4633007
|
Citric foods (orange, lemon, lime, grapefruit, pineapple, kiwi) |
|
Bananas |
|
Alcohol |
|
Cocoa and chocolate |
|
Papaya |
|
Tomatoes |
|
Nuts (including peanuts) |
|
Legumes and beans |
|
Strawberries |
|
Food additives (benzoate, sulphites, nitrites, glutamate, food dyes) |
|
Spinach |
|
Wheat germ |
|
Seafood and shellfish (ex. crustaceans) |
DAO Blocking Foods
https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/
|
Alcohol |
|
Black tea |
|
Energy drinks |
|
Green tea |
|
Mate tea |
Drugs that release histamine or inhibit DAO
https://academic.oup.com/ajcn/article/85/5/1185/4633007
|
Drug Category |
Compound Name |
|
Muscle Relaxants |
Pancuronium, alcuronium, D-tubocurarine |
|
Narcotics |
thiopental |
|
Analgesics |
Morphine, pethidine, NSAIDs, acetylsalicylic acid, metamizole |
|
Local anaesthetics |
Prilocaine |
|
Antihyponytics |
dobutamine |
|
Antihypertensive drugs |
Verapamil, alprenolol, dihydralazine |
|
Antiarrhythmics |
Propafenone |
|
Diuretics |
Amiloride |
|
Drugs influencing gut motility |
metoclopramide |
|
Antibiotics |
Cefuroxime, cefotiam, isoniazid, pentamidin, clavulanic acid, choroquine |
|
Mucolytics |
Acetylcysteine, ambroxol |
|
Broncholytics |
Aminophylline |
|
H2-receptor antagonists |
Cimetidine |
|
Cytostatics |
Cyclophosphamide |
|
Antidepressants |
Amitryptiline |
Foods Low in Histamine
https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/
|
Fresh meat (cooked or frozen) |
|
Freshly caught fish |
|
Eggs |
|
Fresh fruits (except strawberries and citrus fruits) |
|
Fresh vegetables (except tomatoes, spinach, avocado, and eggplant) |
|
Dairy substitutes (coconut milk, rice milk, almond milk, hemp milk) |
|
Cooking oils (olive oil, coconut oil) |
|
Leafy herbs |
|
Herbal teas |
|
Gluten free grains (rice, quinoa, oats) |
|
Pure peanut butter |
Food Sources of Vitamin B6 (Pyridoxine)
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B6-(Pyridoxine).aspx
|
Food |
Portion Size |
Vitamin B6 (mg) |
|
|
Vegetables and Fruit |
|||
|
Vegetables |
|||
|
Potato, with skin, cooked |
1 medium |
0.37-0.60 |
|
|
Sweet potato, with skin, cooked |
1 medium |
0.33 |
|
|
Carrot juice |
125 mL (1/2 cup) |
0.27 |
|
|
Fruit |
|||
|
Banana |
1 medium |
0.43 |
|
|
Durian |
125 mL (1/2 cup) |
0.41 |
|
|
Prune juice |
125 mL (1/2 cup) |
0.30 |
|
|
Prunes, canned |
125 mL (1/2 cup) |
0.25-.029 |
|
|
Avocado |
½ fruit |
0.26 |
|
|
Plantain, cooked |
125 mL (1/2 cup) |
0.20 |
|
|
Grain Products |
|||
|
Waffle, buttermilk, frozen, toasted |
1 waffle (33 g) |
0.37 |
|
|
Wheat bran |
30 g (1/2 cup) |
0.35 |
|
|
Cereal |
(check product label for Portion Size) |
||
|
100% Bran |
30 g |
0.20 |
|
|
Oatmeal, instant, cooked |
175 mL (3/4 cup) |
0.21-0.30 |
|
|
Meats and Alternatives |
|||
|
Organ Meat |
|||
|
Liver (turkey, beef), cooked |
75 g (2 ½ oz) |
0.66-0.76 |
|
|
Liver, chicken, cooked |
75 g (2 ½ oz) |
0.57-0.63 |
|
|
Kidney, beef, cooked |
75 g (2 ½ oz) |
0.29 |
|
|
Meat |
|||
|
Pork, various cuts, cooked |
75 g (2 ½ oz) |
0.24 - 0.59 |
|
|
Beef, various cuts, cooked |
75 g (2 ½ oz) |
0.20-0.30 |
|
|
Beef, ground, cooked |
75 g (2 ½ oz) |
0.14-0.26 |
|
|
Poultry |
|||
|
Chicken, light meat, cooked |
75 g (2 ½ oz) |
0.25-0.48 |
|
|
Turkey, light meat, cooked |
75 g (2 ½ oz) |
0.20 |
|
|
Fish and Seafood |
|||
|
Tuna, yellowfin/albacore, raw or cooked |
75 g (2 ½ oz) |
0.78-0.84 |
|
|
Salmon, Atlantic, wild, raw or cooked |
75 g (2 ½ oz) |
0.71-0.74 |
|
|
Salmon, Atlantic, farmed, raw or cooked |
75 g (2 ½ oz) |
0.49-0.57 |
|
|
Fish (herring, mackerel, bluefish, halibut, trout, snapper), cooked |
75 g (2 ½ oz) |
029 - 0.47 |
|
|
Salmon, Chinook, raw or cooked |
75 g (2 ½ oz) |
0.35-0.36 |
|
|
Tuna, white, canned in oil |
75 g (2 ½ oz) |
0.32 |
|
|
Tuna, light, canned in water |
75 g (2 ½ oz) |
0.26 |
|
|
Legumes |
|||
|
Chickpeas/garbanzo beans, cooked |
175 mL (3/4 cup) |
0.84 |
|
|
Soybeans, mature, cooked |
175 mL (3/4 cup) |
0.30 |
|
|
Beans, pinto, cooked |
175 mL (3/4 cup) |
0.29 |
|
|
Tempeh/fermented soy product, cooked |
150 g (3/4 cup) |
0.30 |
|
|
Refried beans |
175 mL (3/4 cup) |
0.20 |
|
|
Lentils, cooked |
175 mL (3/4 cup) |
0.26 |
|
|
Nuts and Seeds |
|||
|
Pistachios, without shell |
60 mL (1/4 cup) |
0.35 |
|
|
Sunflower seeds, without shell |
60 mL (1/4 cup) |
0.27-0.48 |
|
|
Chinese chestnuts, without shell |
60 mL (1/4 cup) |
0.16-0.26 |
|
Gluten-Containing Foods
https://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/
|
Gluten-Containing Grains |
|
Wheat |
|
Wheat derivatives (wheatberry, semolina, spelt, farro, kamut) |
|
Rye |
|
Barley |
|
Triticale |
|
Malt (malted barley flour, malted milk, malt extract, malt syrup, malt flavouring, malt vinegar) |
|
Wheat starch |
|
Brewer’s yeast |
|
Other Foods Containing Gluten |
|
Traditional soy sauce |
|
Beer (unless explicitly labelled gluten-free) |
|
Sauces and gravies (that use wheat flour as a thickener) |
|
Bread products and pastries (unless explicitly labelled gluten-free) |
**Before consuming foods that may contain gluten, check the package for “gluten free” label
Gluten-Free Grains
|
Rice (white, brown, wild) |
|
Buckwheat |
|
Corn, cornmeal |
|
Millet |
|
Oats (double check packaging for lack of wheat contamination) |
|
Quinoa |
|
Sorghum |
|
Amaranth |
Food Sources of Vitamin B2 (Riboflavin)
|
Food |
Portion Size |
Riboflavin (mg) |
|
Vegetables and Fruits |
||
|
Vegetables |
||
|
Mushroom (white, portobello, crimini), raw or cooked |
125 mL (½ cup) |
0.2-0.6
|
|
Spinach, cooked |
125 mL (½ cup) |
0.2 |
|
Grain Products |
||
|
Cereal, corn flakes |
30 g (check product label for Portion Size) |
1.1 |
|
Cereal, muesli |
30 g (check product label for Portion Size) |
0.2 |
|
Milk and Alternatives |
||
|
Milk (3.3% homo, 2%, 1%, skim) |
250 mL (1 cup) |
0.4-0.5 |
|
Cottage cheese |
250 mL (1 cup) |
0.4-0.6 |
|
Buttermilk |
250 mL (1 cup) |
0.4 |
|
Cheese, feta |
50 g (1½ oz) |
0.4 |
|
Yogurt beverage |
200 mL |
0.4 |
|
Yogurt (fruit, plain, Greek), all types |
175 g (¾ cup) |
0.2-0.4 |
|
Soy beverage |
250 mL (1 cup) |
0.4 |
|
Cheese (cheddar, monterey, edam, colby, blue, brie, camembert) |
50 g (1½ oz) |
0.2 |
|
Ricotta cheese |
125 mL (½ cup) |
0.2 |
|
Meat and Alternatives |
||
|
Meat |
||
|
Pork, various cuts, cooked |
75 g (2½ oz) |
0.2-0.3 |
|
Beef, various cuts, cooked |
75 g (2½ oz) |
0.2-0.3 |
|
Chicken or turkey, dark meat, cooked |
75 g (2½ oz) |
0.2 |
|
Organ Meats |
||
|
Liver (chicken, turkey, pork, beef), cooked |
75 g (2½ oz) |
1.6-2.7 |
|
Fish and Seafood |
||
|
Cuttlefish, cooked |
75 g (2½ oz) |
1.3 |
|
Salmon, cooked |
75 g (2½ oz) |
0.4 |
|
Mackerel, cooked |
75 g (2½ oz) |
0.3-0.4 |
|
Squid, cooked |
75 g (2½ oz) |
0.3 |
|
Trout, cooked |
75 g (2½ oz) |
0.3 |
|
Shellfish (clams, mussels), cooked |
75 g (2½ oz) |
0.2-0.3 |
|
Herring, cooked |
75 g (2½ oz) |
0.2 |
|
Sardines, canned in oil |
75 g (2½ oz) |
0.2 |
|
Meat Alternatives |
||
|
Tempeh/fermented soy product, cooked |
150 g (3/4 cup) |
0.5 |
|
Egg, cooked |
2 large |
0.4-0.5 |
|
Almonds, without shell |
60 mL (¼ cup) |
0.3-0.4 |
|
Soy nuts |
60 mL (1/4 cup) |
0.2 |
|
Meatless, chicken, cooked |
75 g (2½ oz) |
0.2 |
|
Other |
|
|
|
Yeast extract spread (marmite or vegemite) |
30 mL (2 Tbsp) |
5.3 |
Sources of Caffeine
- Starbucks, Tim Hortons, Coca Cola, black tea (typical), green tea, regular brewed coffee, chocolate covered espresso beans
https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Caffeine.aspx
https://www.timhortons.com/ca/en/pdf/CAFFEINE-CONTENT-Canada-May2017.pdf
https://globalassets.starbucks.com/assets/94fbcc2ab1e24359850fa1870fc988bc.pdf
https://www.caffeineinformer.com/the-caffeine-database
|
Food/Beverage |
Portion Size |
Caffeine (mg) |
|
Starbucks Beverages (see website for more beverage information) |
||
|
Dark Roast |
354mL (Tall) 473mL (Grande) 591mL (Venti) |
193 260 340 |
|
Pike Place |
354mL (Tall) 473mL (Grande) 591mL (Venti) |
235 310 410 |
|
Blonde Roast |
354mL (Tall) 473mL (Grande) 591mL (Venti) |
270 360 475 |
|
Americano |
354mL (w/ 2 espresso shots) 473mL (w/ 3 espresso shots) 591mL (w/ 4 espresso shots) |
150 225 300 |
|
Tim Hortons Beverages (see website for more beverage information) |
||
|
Original Blend |
286mL (Small) 425mL (Medium) 563mL (Large) 678mL (XL) |
140 205 270 330 |
|
Dark Roast |
286mL (Small) 425mL (Medium) 563mL (Large) 678mL (XL) |
130 195 260 315 |
|
Steeped Tea |
286mL (Small) 425mL (Medium) 563mL (Large) 678mL (XL) |
90 125 175 210 |
|
Espresso Shot (single) |
|
125 |
|
Other Beverages |
||
|
Regular Brewed Coffee* |
236mL (8 fl. oz.) |
100-170 |
|
Black Tea** |
236mL (8 fl. oz.) |
42 |
|
Green Tea** |
236mL (8 fl. oz) |
25 |
|
Diet Coke |
354mL |
46.5 |
|
Coca Cola |
354mL |
34 |
|
Pepsi |
354mL |
39 |
|
Diet Pepsi |
354mL |
37 |
|
Other Sources of Caffeine |
||
|
Dark chocolate*** |
1 bar (40g) |
27 |
|
Milk chocolate*** |
1 bar (40g) |
10 |
|
Chocolate milk*** |
1 cup (250mL) |
4 |
|
Chocolate covered coffee beans (milk or dark chocolate)*** |
¼ cup (60mL) |
338-355 |
|
Hot chocolate |
1 cup (250mL) |
5-12 |
*depends on type and roast of beans
**depends on brand and steep time
***caffeine content in foods can vary a lot; check product labels for product-specific information
Food Sources of Zinc
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Zinc.aspx
|
Food |
Portion Size |
Zinc (mg) |
|
Grain Products |
||
|
Wheat germ |
30 mL (2 Tbsp) |
2.4 |
|
Cereal, bran |
30 g |
1.7-1.9 |
|
Wild rice, cooked |
125 mL (½ cup) |
1.2 |
|
Milk and Alternatives |
||
|
Cheese (cheddar, swiss, gouda, brie, mozzarella) |
50 g (1½ oz ) |
1.2-2.2 |
|
Ricotta cheese |
125 mL (½ cup) |
1.8 |
|
Yogurt (plain, fruit bottom), regular or low fat |
175 mL (¾ cup) |
0.7-1.0 |
|
Greek yogurt (plain, fruit bottom), regular or low fat |
175 mL (¾ cup) |
0.9 |
|
Milk (3.3% homo, 2%, 1%, skim, chocolate, buttermilk) |
250 mL (1 cup) |
1.0-1.1 |
|
Meats and Alternatives |
||
|
Meats |
||
|
Liver, veal, cooked |
75 g (2 ½ oz) |
8.4-8.9 |
|
Beef, various cuts, cooked |
75 g (2 ½ oz) |
4.0-8.6 |
|
Veal, lean, various cuts, cooked |
75 g (2 ½ oz) |
2.3-7.4 |
|
Venison or bison, various cuts, cooked |
75 g (2 ½ oz) |
2.1-6.5 |
|
Liver (beef, chicken, lamb, pork), cooked |
75 g (2 ½ oz) |
3.0-6.0 |
|
Lamb, various cuts, cooked |
75 g (2 ½ oz) |
2.0-6.5 |
|
Pork, various cuts, cooked |
75 g (2 ½ oz) |
2.3-3.9 |
|
Turkey, various cuts, cooked |
75 g (2 ½ oz) |
0.8-2.7 |
|
Chicken, various cuts, cooked |
75 g (2 ½ oz) |
1.3-2.2 |
|
Ground meat (pork, beef, turkey, chicken) |
75 g (2 ½ oz) |
1.4-4.8 |
|
Meat Alternatives |
||
|
Pumpkin or squash seeds |
60 mL (¼ cup) |
2.7-4.4 |
|
Baked beans, cooked |
175 mL (¾ cup) |
4.3 |
|
Tempeh/fermented soy product, cooked |
150 g (3/4 cup) |
2.4 |
|
Nuts (pine, peanuts, cashews, almonds), without shell |
60 mL (1/4 cup) |
1.1-2.2 |
|
Lentils, cooked |
175 mL (¾ cup) |
1.9 |
|
Dried peas (chickpeas/garbanzo beans, black- eyed, split) cooked |
175 mL (¾ cup) |
1.1-1.9 |
|
Sunflower seed, without shell |
60 mL (¼ cup) |
0.6-1.8 |
|
Cashew butter |
30 mL (2 Tbsp) |
1.7 |
|
Tofu, prepared with magnesium chloride or calcium sulphate |
175 mL (¾ cup) |
1.2-1.7 |
|
Soy nuts |
60 mL (¼ cup) |
1.4 |
|
Tahini/sesame butter |
30 mL (2 Tbsp) |
1.4 |
|
Egg, cooked |
2 large |
1.2-1.3 |
|
Refried beans |
175 mL (¾ cup) |
1.1 |
|
Fish and Seafood |
||
|
Oysters, Eastern, wild, cooked |
75 g (2 ½ oz) |
45.8-59.0 |
|
Oysters, eastern, farmed, cooked |
75 g (2 ½ oz) |
33.4 |
|
Oysters, Pacific, cooked |
75 g (2 ½ oz) |
24.9 |
|
Crab, all varieties, cooked |
75 g (2 ½ oz) |
2.7-5.7 |
|
Cuttlefish, cooked |
75 g (2 ½ oz) |
2.6 |
|
Octopus, cooked |
75 g (2 ½ oz) |
2.5 |
|
Scallops, cooked |
75 g (2 ½ oz) |
1.2 |
|
Lobster, cooked |
75 g (2 ½ oz) |
3.0 |
|
Clams, cooked |
75 g (2 ½ oz) |
2.1 |
|
Mussels, cooked |
75 g (2 ½ oz) |
2.0 |
|
Anchovies, canned |
75 g (2 ½ oz) |
1.9 |
|
Shrimp, all varieties, cooked |
75 g (2 ½ oz) |
1.2 |
Food Sources of Folate
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx
|
Food |
Portion Size |
Folate (mcg) |
|
Vegetables and Fruit |
||
|
Vegetables |
||
|
Edamame/baby soybeans cooked |
125 mL (½ cup) |
106-255 |
|
Okra, frozen, cooked |
125 mL (½ cup) |
97 |
|
Spinach, cooked |
125 mL (½ cup) |
121-139 |
|
Artichoke, cooked |
125 mL (½ cup) |
79-106 |
|
Broccoli, cooked |
125 mL (½ cup) |
89 |
|
Asparagus, cooked |
4 spears |
128-141 |
|
Brussels sprouts, frozen, cooked |
6 sprouts |
83 |
|
Lettuce, (Romaine, mesclun) |
250 mL (1 cup) |
65-80 |
|
Beets, cooked |
125 mL (½ cup) |
72 |
|
Potato, with skin, cooked |
1 medium |
48-66 |
|
Spinach, raw |
250 mL (1 cup) |
61 |
|
Fruits |
||
|
Avocado |
½ fruit |
81 |
|
Papaya |
½ fruit |
56 |
|
Orange juice |
125 mL (½ cup) |
25-39 |
|
Grain Products |
||
|
Pasta, egg noodles, enriched, cooked |
125 mL (½ cup) |
138 |
|
Pasta, white, enriched, cooked |
125 mL (½ cup) |
88-113 |
|
Bagel, plain |
½ bagel (45 g) |
86 |
|
Bread, white |
1 slice (35 g) |
64 |
|
Bread, whole wheat |
1 slice (35 g) |
11 |
|
Meat and Alternatives |
||
|
Meat Alternatives |
||
|
Beans, cranberry/roman, cooked |
175 mL (¾ cup) |
271 |
|
Lentils, cooked |
175 mL (¾ cup) |
265 |
|
Peas (chickpeas, black-eyed,, pigeon) cooked |
175 mL (¾ cup) |
138-263 |
|
Beans (mung, adzuki), cooked |
175 mL (¾ cup) |
234-238 |
|
Beans (pink, pinto, navy, black, white, kidney, great northern), cooked |
175 mL (¾ cup) |
157-218 |
|
Sunflower seeds, without shell |
60 mL (¼ cup) |
77-81 |
|
Soy nuts |
60 mL (¼ cup) |
59 |
|
Organ Meats |
||
|
Liver (turkey, chicken), cooked |
75 g (2 ½ oz) |
420-518 |
|
Liver (lamb, veal), cooked |
75 g (2 ½ oz) |
262-300 |
|
Liver (beef, pork), cooked |
75 g (2 ½ oz) |
122-195 |
|
Miscellaneous |
||
|
Yeast extract spread (vegemite or marmite) |
30 ml (2 Tbsp) |
360 |
Food Sources of Magnesium
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Magnesium.aspx
|
Food |
Portion Size |
Magnesium (mg) |
|
Vegetables and Fruits |
||
|
Prickly pear |
1 fruit |
88 |
|
Spinach, cooked |
125 mL (½ cup) |
83 |
|
Swiss chard, cooked |
125 mL (½ cup) |
80 |
|
Tamarind |
125 mL (½ cup) |
58 |
|
Edamame/baby soy beans, cooked |
125 mL (½ cup) |
52 |
|
Potato, with skin, cooked |
1 medium |
44-55 |
|
Okra, cooked |
125 mL (½ cup) |
50 |
|
Grain Products |
||
|
Cereals, All Bran |
30 g (check product label for Portion Size) |
85-97 |
|
Wheat germ cereal, toasted |
30 g (¼ cup) |
96 |
|
Quinoa, cooked |
125 mL (1/2 cup) |
63 |
|
Milk and Alternatives |
||
|
Cheese, soy |
50 g (1½ oz) |
114 |
|
Yogurt, soy |
175 g (¾ cup) |
70 |
|
Meats and Alternatives |
||
|
Legumes (dried beans, peas and lentils) |
||
|
Peas, black-eyed peas/cowpeas, cooked |
175 mL (¾ cup) |
121 |
|
Tempeh/fermented soy product, cooked |
150 g (3/4 cup) |
116 |
|
Soybeans, mature, cooked |
175 mL (¾ cup) |
109 |
|
Soy nuts |
60 mL (¼ cup) |
99 |
|
Beans (black, lima, navy, adzuki, white kidney, pinto, Great Northern, cranberry, chickpeas), cooked |
175 mL (¾ cup) |
60-89 |
|
Tofu, prepared with magnesium chloride or calcium sulfate |
150 g (¾ cup) |
45-80 |
|
Baked beans, with pork, canned |
175 mL (¾ cup) |
64 |
|
Lentils, split peas, cooked |
175 mL (¾ cup) |
52 |
|
Nuts and Seeds |
||
|
Pumpkin or squash seeds, without shell |
60 mL (¼ cup) |
317 |
|
Brazil nuts, without shell |
60 mL (¼ cup) |
133 |
|
Sunflower seed butter |
30 mL (2 Tbsp) |
101 |
|
Sunflower seeds, without shell |
60 mL (¼ cup) |
115 |
|
Almonds, without shell |
60 mL (¼ cup) |
88-109 |
|
Cashews, without shell |
60 mL (¼ cup) |
90 |
|
Pine nuts, without shell |
60 mL (¼ cup) |
70-86 |
|
Cashew butter |
30 mL (2 Tbsp) |
84 |
|
Flaxseeds |
30 mL (2 Tbsp) |
111 |
|
Sesame seeds |
30 mL (2 Tbsp) |
56-68 |
|
Peanuts, without shell |
60 mL (¼ cup) |
65 |
|
Chinese chestnuts, without shell |
60 mL (¼ cup) |
54 |
|
Peanut butter |
30 mL (2 Tbsp) |
52-55 |
|
Hazelnuts, without shell |
60 mL (¼ cup) |
52-66 |
|
Fish and Seafood |
||
|
Salmon, Chinook, cooked |
75 g (2 ½ oz) |
92 |
|
Halibut, cooked |
75 g (2 ½ oz) |
21 |
|
Mackerel, Atlantic, cooked |
75 g (2 ½ oz) |
73 |
|
Pollock, Atlantic, cooked |
75 g (2 ½ oz) |
64 |
|
Crab, Atlantic snow, cooked |
75 g (2 ½ oz) |
47 |
|
Other |
||
|
Yeast extract spread (marmite or vegemite) |
30 mL (2 Tbsp) |
66 |
Mediterranean Diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/
Bottom: get plenty of exercise and enjoy meals with family and friends
Second (every meal should be based on these foods) : eat primarily plant-based foods with every meal, such as fruits and vegetables, whole grain foods, legumes and nuts. Strive to consume fruits and vegetables with every meal, incorporating a variety of colours, as well as whole grain “cereal” products with most meals. Use herbs and spices instead of salt to flavour foods. Also replace fat sources such as butters and margarines with healthy fats such as olive, canola, and other vegetable oils which contain mono- and polyunsaturated fats such as omega-3 fatty acids.
Third (consume often, at least two times per week): fish, seafood/shellfish, and poultry should be consumed in place of red meats most of the time, numerous times per week each. Good choices of fish include salmon, fresh or water-packed tuna, herring, mackerel, and trout, many of which contain omega-3 fatty acids. In addition, try to consume a few servings of eggs weekly
Fourth (moderate portions, daily to weekly): consume around two servings of lower fat dairy products daily such as low-fat milk, low-fat yogurt and low-fat cheese in place of whole milk, cheese and ice cream to lower your intake of saturated fats.
Fifth (less often): try to limit red meat and processed meat (bacon, sausage, etc…) consumption to one to two times weekly. Other processed foods such as sugary sweets, foods rich in saturated fats, pastries, soft drinks, etc… should be consumed relatively infrequently in small quantities.
Red Wine: having a glass of wine once daily (ex. With dinner) can be beneficial for your health. Consume red wine in moderation
Food Sources of Calcium
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Calcium/Food-Sources-of-Calcium.aspx
|
Food |
Portion Size |
Calcium (mg) |
|
Vegetables and Fruits |
||
|
Vegetables |
||
|
Collards, frozen, cooked |
125 mL (½ cup) |
189 |
|
Spinach, frozen, cooked |
125 mL (½ cup) |
154 |
|
Collards, cooked |
125 mL (½ cup) |
142 |
|
Spinach, cooked |
125 mL (½ cup) |
129 |
|
Kale, frozen, cooked |
125 mL (½ cup) |
95 |
|
Fruit |
||
|
Orange juice, fortified with calcium |
125 mL (½ cup) |
155 |
|
Milk and Alternatives |
||
|
Milk and Milk Alternatives |
||
|
Buttermilk |
250 mL (1 cup) |
370 |
|
Soy beverage, fortified with calcium |
250 mL (1 cup) |
321-324 |
|
3.3% homo, 2%, 1%, skim, chocolate milk |
250 mL (1 cup) |
291-322 |
|
Dry powdered milk |
24 g (4 Tbsp) of powder will make 250mL of milk |
302 |
|
Cheese |
|
|
|
Gruyere, swiss, goat, low fat cheddar, mozzarella |
50 g (1½ oz) |
396-506 |
|
Processed cheese slices (swiss, cheddar, low fat swiss or cheddar) |
50 g (1½ oz) |
276-386 |
|
Cheddar, colby, edam, gouda, mozzarella,blue |
50 g (1½ oz) |
252-366 |
|
Ricotta cheese |
125 mL (½ cup) |
269-356 |
|
Cottage cheese |
250 mL (1 cup) |
146-265 |
|
Miscellaneous |
||
|
Greek yogurt, plain |
175 g (¾ cup) |
180-212 |
|
Yogurt, plain |
175 g (¾ cup) |
263-275 |
|
Yogurt, soy |
175 g (¾ cup) |
206 |
|
Kefir |
175 g (¾ cup) |
198 |
|
Meats and Alternatives |
||
|
Fish and Seafood |
||
|
Sardines, Atlantic, canned in oil, with bones |
75 g (2 ½ oz) |
286 |
|
Salmon (pink/humpback, red/sockeye), canned, with bones |
75 g (2 ½ oz) |
179-212 |
|
Mackerel, canned |
75 g (2 ½ oz) |
181 |
|
Sardines, Pacific, canned in tomato sauce, with bones |
75 g (2 ½ oz) |
180 |
|
Anchovies, canned |
75 g (2 ½ oz) |
174 |
|
Meat Alternatives |
||
|
Tofu, prepared with calcium sulfate |
150 g (¾ cup) |
302-525 |
|
Beans (white, navy), canned or cooked |
175 mL (¾ cup) |
93-141 |
|
Tahini/sesame seed butter |
30 mL (2 Tbsp) |
130 |
|
Baked beans, canned |
175 mL (¾ cup) |
89-105 |
|
Almonds, dry roasted, unblanched |
60 mL (¼ cup) |
93 |
|
Other |
||
|
Goat's milk |
250 mL (1 cup) |
345 |
|
Cashew beverage, enriched |
250 mL (1 cup) |
223-331 |
|
Rice beverage, enriched |
250 mL (1 cup) |
319 |
|
Almond beverage, enriched |
250 mL (1 cup) |
312 |
|
Coconut beverage, enriched |
250 mL (1 cup) |
177-223 |
Food Sources of Vitamin D
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-D.aspx
|
Food |
Portion Size |
Vitamin D (IU) |
|
Orange juice, fortified with vitamin D |
125 mL (½ cup) |
50 |
|
Milk and Alternatives |
||
|
Soy beverage, fortified with vitamin D |
250 mL (1 cup) |
86 |
|
Milk (3.3 % homo, 2%, 1%, skim, chocolate milk) |
250 mL (1 cup) |
103-105 |
|
Skim milk powdered |
24 g (will make 250 mL of milk) |
103 |
|
Yogurt (plain, fruit bottom), fortified with vitamin D |
175 g (3/4 cup) |
58-71 |
|
Meat and Alternatives |
||
|
Egg, yolk, cooked |
2 large |
57-88 |
|
Pork, various cuts, cooked |
75 g (2 ½ oz) |
6-60 |
|
Deli meat (pork, beef, salami, bologna) |
75 g (2 ½ oz)/ 3 slices |
30-54 |
|
Beef liver, cooked |
75 g (2 ½ oz) |
36 |
|
Fish and Seafood |
||
|
Salmon, sockeye/red, canned, cooked or raw |
75 g (2 ½ oz) |
394-636 |
|
Salmon, humpback/pink, canned, cooked or raw |
75 g (2 ½ oz) |
392-447 |
|
Snapper, cooked |
75 g (2 ½ oz) |
392 |
|
Salmon, chinook, raw or cooked |
75 g (2 ½ oz) |
383-387 |
|
Whitefish, lake, cooked |
75 g (2 ½ oz) |
135 |
|
Mackerel, Pacific, cooked |
75 g (2 ½ oz) |
343 |
|
Salmon, Atlantic, raw or cooked |
75 g (2 ½ oz) |
206-245 |
|
Mackerel, canned |
75 g (2 ½ oz) |
219 |
|
Herring, Atlantic, pickled |
75 g (2 ½ oz) |
202 |
|
Trout, cooked |
75 g (2 ½ oz) |
148-208 |
|
Herring, Atlantic, cooked |
75 g (2 ½ oz) |
161 |
|
Roe, raw |
30 g (1 oz) |
145 |
|
Sardines, Pacific, canned |
75 g (2 ½ oz) |
144 |
|
Halibut, cooked |
75 g (2 ½ oz) |
144 |
|
Tuna, albacore, raw or cooked |
75 g (2 ½ oz) |
99-106 |
|
Mackerel, Atlantic, cooked |
75 g (2 ½ oz) |
78 |
|
Tuna, white, canned with water |
75 g (2 ½ oz) |
60 |
|
Fats and Oils |
||
|
Cod liver oil |
5 mL (1 tsp) |
427 |
|
Margarine |
5 mL (1 tsp) |
25-36 |
|
Other |
||
|
Goat’s milk, fortified with Vitamin D |
250 mL (1 cup) |
100 |
|
Rice, oat, almond beverage, fortified with Vitamin D |
250 mL (1 cup) |
85-90 |
Food Sources of Omega 3 fatty acid ALA
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fat/Food-Sources-of-Omega-3-Fats.aspx
|
Food |
Portion Size |
ALA (g) |
|
Vegetables and Fruit |
||
|
Edamame/baby soybeans, cooked |
125 mL (½ cup) |
0.29-0.34 |
|
Radish seeds, sprouted, raw |
125 mL (½ cup) |
0.42 |
|
Winter squash, cooked |
125 mL (½ cup) |
0.18 |
|
Grain products |
Products made with flax, soybean or canola oil provide ALA. Some grain products are now enriched with EPA/DHA. Check food labels for details. |
|
|
Wheat germ cereal, toasted |
30 g |
0.24 |
|
Milk and Alternatives |
Some dairy products now provide omega-3 fat. Check food labels for details. |
|
|
Soy beverage |
250 mL (1 cup) |
0.19 |
|
Meat and Alternatives |
||
|
Egg Products |
||
|
Eggs, cooked |
2 eggs |
0.06-0.28 |
|
Meat Alternatives |
||
|
Beans (navy, pinto), cooked |
175 mL (¾ cup) |
0.17-0.24 |
|
Peas, black-eyed, cooked |
175 mL (¾ cup) |
0.11 |
|
Soybeans, mature, cooked |
175 mL (¾ cup) |
0.76 |
|
Tofu, cooked |
150 g (¾ cup) |
0.27-0.48 |
|
Nuts and Seeds |
||
|
Almonds, oil roasted, blanched |
60 mL (¼ cup) |
0.15 |
|
Chia seeds |
15 mL (1 Tbsp) |
1.9 |
|
Flaxseed, ground** |
15 mL (1 Tbsp) |
2.43 |
|
Hemp seeds |
15 mL (1 Tbsp) |
0.19 |
|
Pumpkin seeds, without shell |
60 mL (¼ cup) |
0.06 |
|
Pecans |
60 mL (¼ cup) |
0.25-0.29 |
|
Soy nuts |
60 mL (¼ cup) |
0.42 |
|
Walnuts, English, Persian |
60 mL (¼ cup) |
2.30 |
|
Fats and Oils |
||
|
Canola oil |
5 mL (1 tsp) |
0.42 |
|
Flaxseed oil |
5 mL (1 tsp) |
2.58 |
|
Soybean oil |
5 mL (1 tsp) |
0.31 |
|
Walnut oil |
5 mL (1 tsp) |
0.48 |
Food Sources of Omega 3 fatty acids EPA/DHA
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fat/Food-Sources-of-Omega-3-Fats.aspx
|
Food |
Portion Size |
EPA/DHA (g) |
|
Fish and Seafood |
||
|
Anchovies, canned with oil |
75 g (2 ½ oz) |
1.54 |
|
Arctic char, cooked |
75 g (2 ½ oz) |
0.68 |
|
Carp, cooked |
75 g (2 ½ oz) |
0.56 |
|
Caviar (black, red), granular |
75 g (2 ½ oz) |
1.96 |
|
Clams, cooked |
75 g (2 ½ oz) |
0.21 |
|
Cod, Atlantic, cooked |
75 g (2 ½ oz) |
0.11 |
|
Cod, Pacific, cooked |
75 g (2 ½ oz) |
0.79 |
|
Crab, cooked |
75 g (2 ½ oz) |
0.36 |
|
Halibut, cooked |
75 g (2 ½ oz) |
0.18-0.88 |
|
Herring, cooked |
75 g (2 ½ oz) |
1.6 |
|
Lobster, cooked |
75 g (2 ½ oz) |
0.15 |
|
Mackerel, cooked |
75 g (2 ½ oz) |
0.58-0.92 |
|
Mussels, cooked |
75 g (2 ½ oz) |
0.59 |
|
Octopus, cooked |
75 g (2 ½ oz) |
0.13 |
|
Oysters, Pacific, cooked |
75 g (2 ½ oz) |
1.04 |
|
Pollock, cooked |
75 g (2 ½ oz) |
0.40 |
|
Salmon, Atlantic, wild, raw or cooked |
75 g (2 ½ oz) |
1.08-1.38 |
|
Salmon, Chinook, raw or cooked |
75 g (2 ½ oz) |
1.31-1.47 |
|
Salmon, sockeye/red, raw, cooked or canned |
75 g (2 ½ oz) |
0.46-1.27 |
|
Sardines, canned |
75 g (2 ½ oz) |
0.87-0.93 |
|
Scallops, cooked |
75 g (2 ½ oz) |
0.13 |
|
Shrimp, cooked |
75 g (2 ½ oz) |
0.21 |
|
Tilapia, cooked |
75 g (2 ½ oz) |
0.10 |
|
Trout, cooked |
75 g (2 ½ oz) |
0.66-0.74 |
|
Tuna, light, canned with water |
75 g (2 ½ oz) |
0.21 |
|
Tuna, white, canned with water |
75 g (2 ½ oz) |
0.65 |
|
Whitefish, cooked |
75 g (2 ½ oz) |
1.20 |
Food Sources of Choline
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#h3
|
Food |
Portion Size |
Choline (mg) |
|
Beef liver |
3 oz. |
356 |
|
Egg |
1 large |
147 |
|
Mushrooms, shiitake, cooked |
1 cup |
116 |
|
Soybeans, roasted |
½ cup |
107 |
|
Chicken breast, roasted |
3 oz. |
73 |
|
Cod, cooked |
3 oz. |
71 |
|
Brussel sprouts |
1 cup |
62 |
|
Broccoli, chopped, boiled |
1 cup |
62 |
|
Wheat germ |
1 oz. |
51 |
|
Cauliflower, boiled |
1 cup |
48 |
|
Milk, 1% |
1 cup |
43 |
|
Sunflower seeds, oil roasted |
½ cup |
38 |
Food Sources of Vitamin E
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-E.aspx
|
Food |
Portion Size |
Vitamin E (mg) |
|
Vegetables and Fruits |
||
|
Spinach, cooked |
125 mL (½ cup) |
2-4 |
|
Dandelion greens, raw |
250 mL (1 cup) |
2 |
|
Tomato sauce, canned |
125 mL (½ cup) |
2 |
|
Swiss chard, cooked |
125 mL (½ cup) |
2 |
|
Turnip greens, cooked |
125 mL (½ cup) |
2 |
|
Pepper, red, cooked |
125 mL (½ cup) |
2 |
|
Avocado |
½ fruit |
1-4 |
|
Grains Products |
||
|
Cereal, wheat germ, toasted |
30 g (¼ cup) |
5 |
|
Meat and Alternatives |
||
|
Egg, cooked |
2 large |
2-3 |
|
Fish and Seafood |
||
|
Eel, cooked |
75 g (2 ½ oz) |
4 |
|
Herring, cooked |
75 g (2 ½ oz) |
1-2 |
|
Sardines, canned with oil |
75 g (2 ½ oz) |
2 |
|
Tuna, white, canned with oil |
75 g (2 ½ oz) |
2 |
|
Nuts and Seeds |
||
|
Almonds, unblanched, without shell |
60 mL (¼ cup) |
9-10 |
|
Sunflower seeds, without shell |
60 mL (¼ cup) |
8-13 |
|
Almonds, blanched, without shell |
60 mL (¼ cup) |
2-9 |
|
Almond butter |
30 mL (2 Tbsp) |
8 |
|
Hazelnuts, without shell |
60 mL (¼ cup) |
5 |
|
Peanuts, without shell |
60 mL (¼ cup) |
2 |
|
Peanut butter |
30 mL (2 Tbsp) |
3 |
|
Pine nuts |
60 mL (¼ cup) |
3 |
|
Brazil nuts |
60 mL (¼ cup) |
2 |
|
Fats and Oils |
||
|
Vegetable oil, wheat germ |
5 mL (1 tsp) |
7 |
|
Vegetable oil (sunflower, safflower) |
5 mL (1 tsp) |
2 |
Food Sources of Iron
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx
|
Food |
Portion Size |
Iron (mg) |
|
Vegetables and Fruits |
||
|
Spinach, cooked |
125 mL (½ cup) |
2.0-3.4 |
|
Tomato puree |
125 mL (½ cup) |
2.4 |
|
Edamame/baby soybeans, cooked |
125 mL (½ cup) |
1.9-2.4 |
|
Lima beans, cooked |
125 mL (½ cup) |
2.2 |
|
Asparagus, raw |
6 spears |
2.1 |
|
Hearts of palm, canned |
125 mL (½ cup) |
2.0 |
|
Potato, with skin, cooked |
1 medium |
1.3-1.9 |
|
Snow peas, cooked |
125 mL (½ cup) |
1.7 |
|
Turnip or beet greens, cooked |
125 mL (½ cup) |
1.5-1.7 |
|
Prune juice |
125 mL (½ cup) |
1.6 |
|
Apricots, dried |
60 mL (¼ cup) |
1.6 |
|
Beets, canned |
125 mL (½ cup) |
1.6 |
|
Kale, cooked |
125 mL (½ cup) |
1.3 |
|
Green peas, cooked |
125 mL (½ cup) |
1.3 |
|
Tomato sauce |
125 mL (½ cup) |
1.2 |
|
Grains Products |
||
|
Oatmeal, instant , cooked |
175 mL (¾ cup) |
4.5-6.6 |
|
Cream of wheat, all types, cooked |
175 mL (¾ cup) |
5.7-5.8 |
|
Cereal, dry, all types |
30 g (check product label for Portion Size) |
4.0-4.3 |
|
Granola bar, oat, fruits and nut |
1 bar (32 g) |
1.2-2.7 |
|
Cracker, soda |
6 crackers |
1.5-2.3 |
|
Oat bran cereal, cooked |
175 mL (¾ cup) |
2.0 |
|
Pasta, egg noodles, enriched, cooked |
125 mL (½ cup) |
1.2 |
|
Milk and Alternatives |
|
|
|
Yogurt, soy |
175 mL (¾ cup) |
2.1 |
|
Meats and Alternatives |
||
|
Meat and Poultry |
||
|
Duck, cooked |
75 g (2 ½ oz) |
1.8- 7.4 |
|
Beef, various cuts, cooked |
75 g (2 ½ oz) |
1.4-3.3 |
|
Ground meat (beef, lamb), cooked |
75 g (2 ½ oz) |
1.3-2.1 |
|
Lamb, various cuts, cooked |
75 g (2 ½ oz) |
1.3-2.1 |
|
Chicken, various cuts, cooked |
75 g (2 ½ oz) |
0.4-2.0 |
|
Pork, various cuts, cooked |
75 g (2 ½ oz) |
0.5-1.5 |
|
Ground meat (turkey, chicken, pork), cooked |
75 g (2 ½ oz) |
0.7-0.8 |
|
Turkey, various cuts, cooked |
75 g (2 ½ oz) |
0.3-0.8 |
|
Organ Meats |
||
|
Liver, pork ,cooked* |
75 g (2 ½ oz) |
13.4 |
|
Liver (chicken, turkey, lamb), cooked* |
75 g (2 ½ oz) |
6.2-9.7 |
|
Kidney, lamb, cooked |
75 g (2 ½ oz) |
9.3 |
|
Liver, beef ,cooked* |
75 g (2 ½ oz) |
4.9 |
|
Kidney (beef, veal, pork), cooked |
75 g (2 ½ oz) |
2.3-4.4 |
|
Fish and Seafood |
||
|
Octopus, cooked |
75 g (2 ½ oz) |
7.2 |
|
Oysters, cooked |
75 g (2 ½ oz) |
3.3-9.0 |
|
Seafood (shrimp, scallops, crab), cooked |
75 g (2 ½ oz) |
0.2-0.4 |
|
Crab, cooked |
75 g (2 ½ oz) |
0.6-2.2 |
|
Sardines, canned |
75 g (2 ½ oz) |
1.7-2.2 |
|
Clams, canned |
75 g (2 ½ oz) |
2.0 |
|
Fish (mackerel, trout, bass), cooked |
75 g (2 ½ oz) |
1.4-1.7 |
|
Tuna, light, canned in water |
75 g (2 ½ oz) |
1.2 |
|
Meat Alternatives |
||
|
Tofu, cooked |
150 g (¾ cup) |
2.4-8.0 |
|
Soybeans, mature, cooked |
175 mL (¾ cup) |
6.5 |
|
Lentils, cooked |
175 mL (¾ cup) |
4.1-4.9 |
|
Beans (white, kidney, navy, pinto, black, roman/cranberry, adzuki), cooked |
175 mL (¾ cup) |
2.6-4.9 |
|
Pumpkin or squash seeds, roasted |
60 mL (¼ cup) |
1.4-4.7 |
|
Peas (chickpeas/garbanzo, black-eyed, split), cooked |
175 mL (¾ cup) |
1.9-3.5 |
|
Tempeh/fermented soy product, cooked |
150 g (3/4 cup) |
3.2 |
|
Baked beans, canned |
175 mL (¾ cup) |
2.2 |
|
Nuts (cashews, almonds, hazelnuts, macadamia, pistachio nuts), without shell |
60 ml (¼ cup) |
1.3-2.2 |
|
Eggs, cooked |
2 large |
1.2-1.8 |
|
Sesame seeds, roasted |
15 mL (1 Tbsp) |
1.4 |
|
Meatless, luncheon slices |
75 g (2.5 oz) |
1.4 |
|
Hummus |
60 mL (¼ cup) |
1.5 |
|
Almond butter |
30 mL (2 Tbsp) |
1.1 |
|
Miscellaneous |
||
|
Yeast extract spread (marmite or vegemite) |
30 mL (2 Tbsp) |
1.5 |
*Pregnant women should limit intake of liver to one serving every two weeks.
Food Sources of Vitamin A - For Optimal Converters of Beta-Carotene to Vitamin A
https://www.dietitians.ca/your-health/nutrition-a-z/vitamins/food-sources-of-vitamin-a.aspx
|
Food |
Portion Size |
Vitamin A (mcg) RAE |
|
Milk and Alternatives |
||
|
Cheese |
||
|
Goat, hard |
50 g (1 ½ oz) |
243 |
|
Processed, cheddar, fat free |
50 g (1 ½ oz) |
220 |
|
Goat, semi-soft |
50 g (1 ½ oz) |
204 |
|
Muenster, neufchatel, gruyere, cheddar, Colby |
50 g (1 ½ oz) |
132-158 |
|
Ricotta |
125 mL (½ cup) |
140-156 |
|
Blue/roquefort |
50 g (1 ½ oz) |
99-147 |
|
Milk |
||
|
Skim, 1%, 2%, chocolate milk |
250 mL (1 cup) |
137-163 |
|
3.3% homo |
250 mL (1 cup) |
119 |
|
Soy beverage |
250 mL (1 cup) |
103-104 |
|
Meat and Alternatives |
||
|
Meat |
||
|
Liver, turkey, cooked* |
75 g (2 ½ oz) |
16950 |
|
Liver, veal, cooked* |
75 g (2 ½ oz) |
15052-15859 |
|
Giblets, turkey, cooked |
75 g (2 ½ oz) |
8053 |
|
Liver, beef, cooked* |
75 g (2 ½ oz) |
5808-7082 |
|
Liver, lamb, cooked* |
75 g (2 ½ oz) |
5618-5836 |
|
Liver, pork, cooked* |
75 g (2 ½ oz) |
4054 |
|
Liver, chicken, cooked* |
75 g (2 ½ oz) |
3222 |
|
Fish and Seafood |
||
|
Eel, cooked |
75 g (2 ½ oz) |
853 |
|
Tuna, Bluefin, raw or cooked |
75 g (2 ½ oz) |
491-568 |
|
Herring, pickled |
75 g (2 ½ oz) |
194 |
|
Mackerel, cooked |
75 g (2 ½ oz) |
189 |
|
Clams, cooked |
75 g (2 ½ oz) |
128 |
|
Salmon, Chinook, cooked |
75 g (2 ½ oz) |
112 -118 |
|
Oysters, cooked |
75 g (2 ½ oz) |
110 |
|
Bluefish, cooked |
75 g (2 ½ oz) |
104 |
|
Meat Alternatives |
||
|
Egg, cooked |
2 large |
190-252 |
|
Fats and Oils |
||
|
Cod liver oil |
5 mL (1 tsp) |
1382 |
*Pregnant women should limit intake of liver to one serving every two weeks.
Food Sources of B-Carotene - for individuals who are able to properly convert B-carotene to retinol
https://www.livestrong.com/article/111260-foods-contain-betacarotene/
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-A.aspx
|
Food |
Portion Size |
Vitamin A (mcg) RAE |
|
Vegetables and Fruits |
||
|
Vegetables |
||
|
Sweet potato, with skin, cooked |
1 medium |
1096 |
|
Pumpkin, canned |
125 mL (½ cup) |
1007 |
|
Carrot juice |
125 mL (½ cup) |
966 |
|
Carrots, cooked |
125 mL (½ cup) |
653-709 |
|
Squash, butternut, cooked |
125 mL (½ cup) |
604 |
|
Swiss chard, cooked |
125 mL (½ cup) |
566 |
|
Carrots, baby, raw |
8 carrots (80 g) |
552 |
|
Collards, cooked |
125 mL (½ cup) |
406-516 |
|
Carrot, raw |
1 medium (61g) |
509 |
|
Kale, fresh or frozen, cooked |
125 mL (½ cup) |
468-505 |
|
Spinach, cooked |
125 mL (½ cup) |
498 |
|
Vegetable and fruit juice cocktail |
125 mL (½ cup) |
267 |
|
Lettuce, romaine |
250 mL (1 cup) |
258 |
|
Lettuce, red leaf |
250 mL (1 cup) |
218 |
|
Bok choy, cooked |
125 mL (½ cup) |
190 |
|
Red peppers, cooked |
125 mL (½ cup) |
106 |
|
Fruit |
||
|
Apricots, dried |
60 mL (¼ cup) |
191 |
|
Apricot, canned |
125 mL (½ cup) |
169 |
|
Cantaloupe, raw |
125 mL (½ cup) |
143 |
Food Sources of Vitamin B12
https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx
|
Food
|
Portion Size |
Vitamin B12 (mcg) |
|
Milk and Alternatives |
||
|
Milk |
||
|
3.3% homo, 2%, 1% |
250 mL (1 cup) |
1.2-1.4 |
|
Skim |
250 mL (1 cup) |
1.3 |
|
Buttermilk |
250 mL (1 cup) |
1.0 |
|
Chocolate, milk |
250 mL (1 cup) |
.09 |
|
Cheese |
||
|
Swiss/Emmental |
50 g (1 ½ oz) |
1.7 |
|
Cottage Cheese |
250 mL (1 cup) |
1.1-1.5 |
|
Feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone |
50 g (1 ½ oz) |
0.7-0.9 |
|
Processed cheese slices, cheddar |
50 g (1 ½ oz) |
0.4 |
|
Yogurt |
||
|
Plain (regular, low fat) |
175 g (¾ cup) |
0.5 |
|
Greek yogurt, plain (regular, low fat) |
175 g (¾ cup) |
0.3-0.6 |
|
Greek, fruit bottom (regular, low fat) |
175 g (¾ cup) |
0.5 |
|
Milk Alternatives |
||
|
Soy beverage, fortified |
250 mL (1 cup) |
1.0 |
|
Meat and Alternatives |
|
|
|
Organ Meat |
||
|
Liver (lamb, veal, beef) cooked |
75 g (2 ½ oz) |
52.9-66.0 |
|
Kidney, lamb cooked |
75 g (2 ½ oz) |
59.2 |
|
Kidney, veal, cooked |
75 g (2 ½ oz) |
27.7 |
|
Kidney, beef, cooked |
75 g (2 ½ oz) |
18.7 |
|
Liver (chicken, turkey, pork), cooked |
75 g (2 ½ oz) |
12.6-23.4 |
|
Pate (goose liver, chicken liver) |
75 g (2 ½ oz) |
6.1-7.1 |
|
Poultry |
|
|
|
Turkey, duck or chicken, cooked |
75 g (2 ½ oz) |
0.2-0.3 |
|
Beef |
||
|
Ground, cooked |
75 g (2 ½ oz) |
2.4-2.7 |
|
Various cuts, cooked |
75 g (2 ½ oz) |
1.3-2.5 |
|
Pork |
||
|
Ground, cooked |
75 g (2 ½ oz) |
0.8-0.9 |
|
Ham, cooked |
75 g (2 ½ oz) |
0.7 |
|
Bacon, strips, cooked |
3 slices (24 g) |
0.3-0.4 |
|
Miscellaneous |
||
|
Salami (beef, pork) |
75 g (2 ½ oz) or 3 slices |
0.9-2.1 |
|
Sausage (pepperoni, chorizo, Polish, Italian, frankfurter) |
75 g (2 ½ oz) |
0.4-2.0 |
|
Deli meat (pastrami, mortadella, bologna) |
75 g (2 ½ oz) or 3 slices |
0.4-1.5 |
|
Fish and Seafood |
||
|
Clams, cooked |
75 g (2 ½ oz) |
14.6 |
|
Oysters, cooked |
75 g (2 ½ oz) |
13.2-21.6 |
|
Mussels, cooked |
75 g (2 ½ oz) |
18.0 |
|
Mackerel (King, Atlantic), cooked |
75 g (2 ½ oz) |
13.5-14.3 |
|
Herring, Atlantic, kippered |
75 g (2 ½ oz) |
14.0 |
|
Tuna, bluefin, raw or cooked |
75 g (2 ½ oz) |
8.2-9.3 |
|
Roe, raw |
75 g (2 ½ oz) |
9.0 |
|
Crab, Alaska King, cooked |
75 g (2 ½ oz) |
8.6 |
|
Sardines, canned in oil or tomato sauce |
75 g (2 ½ oz) |
6.8 |
|
Caviar (black, red) |
75 g (2 ½ oz) |
6.0 |
|
Trout, cooked |
75 g (2 ½ oz) |
3.1-5.6 |
|
Salmon, red/sockeye, cooked |
75 g (2 ½ oz) |
4.4 |
|
Salmon, Atlantic, wild, cooked |
75 g (2 ½ oz) |
2.3 |
|
Tuna, light, canned in water |
75 g (2 ½ oz) |
2.2 |
|
Meat Alternatives |
||
|
Egg, cooked |
2 large |
1.5-1.6 |
|
Other |
||
|
Almond, oat or rice beverage, fortified |
250 mL (1 cup) |
1.0 |
High Glycemic vs. Low Glycemic Grains
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html
|
High Glycemic Grains |
Medium Glycemic Grains |
Low Glycemic Grains |
|
White bread or bagel |
Whole wheat, rye and pita bread |
100% stone-ground whole wheat or pumpernickel bread |
|
Corn flakes, puffed rice, bran flakes |
Quick oats |
Oatmeal (rolled or steel-cut), oat bran |
|
Instant oatmeal |
Brown, wild or basmati rice |
Sweet potato, yam |
|
Short-grain white rice, rice pasta, macaroni |
couscous |
Corn |
|
Russet potato |
|
Barley |
|
Pretzels |
|
Bulgur |
|
Popcorn |
|
pasta /spaghetti |
|
Rice cakes |
|
|
Food Sources of Saturated Fats
|
Dairy foods (butter, , cream, cream cheese, regular-fat milk, cheese) |
|
Meat, especially fattier cuts of red meat (beef, pork, lamb) |
|
Processed meats (salami, sausages, bacon, pepperoni, ham, etc..) |
|
Palm oil |
|
Coconut oil |
|
Margarine |
|
Fried foods |
|
Pastries and baked goods (cakes, cookies, pies, donuts, etc..) |
Food Sources of Omega-6 (Linoleic Acid)
https://www.livestrong.com/article/25872-foods-high-omega6-fatty-acids/
|
Vegetable oils (sunflower, safflower, corn, soybean, avocado oil) |
|
Walnuts |
|
Brazil nuts |
|
Sesame seeds |
|
Pumpkin seeds |
|
Peanuts |
Dietary Approaches to Stopping Hypertension (DASH) Diet
|
Food |
Portion Size |
|
|
Vegetables (4-5 servings daily) |
||
|
Raw leafy vegetables |
250 mL (1 cup) |
|
|
Cooked vegetables |
125 mL (½ cup) |
|
|
Fruit (4-5 servings daily) |
||
|
Fruit |
1 medium piece |
|
|
Dried Fruit |
63 mL (¼ cup) |
|
|
Fresh, frozen or canned fruit |
125 mL (½ cup) |
|
|
Grains- mostly whole grains (7-8 servings daily) |
||
|
Bread |
1 slice |
|
|
Cereal |
250 mL (1 cup) |
|
|
Cooked rice or pasta |
125 mL (½ cup) |
|
|
Low Fat or No-Fat Dairy Foods (2-3 servings daily) |
||
|
Milk |
250 mL (1 cup) |
|
|
Yogurt |
250 mL (1 cup) |
|
|
Cheese |
50g (1 ½ oz) |
|
|
Lean Meats, Poultry and Fish (2 servings or less daily) |
||
|
Cooked lean meats, skinless poultry or fish |
3 oz |
|
|
Nuts, seeds and dry beans (4-5 servings per week) |
||
|
Nuts |
⅓ cup (1.5 oz) |
|
|
Peanut butter |
30 mL (2 tbsp) |
|
|
Seeds |
2 tbsp (½ oz) |
|
|
Cooked dry beans or peas |
(½ cup) |
|
|
Fats and oils (2-3 serving) |
||
|
Soft margarine |
5 mL (1 tsp) |
|
|
Low-fat mayonnaise |
15 mL (1 tbsp) |
|
|
Light salad dressing |
30 mL (2 tbsp) |
|
|
Vegetable oil |
5 mL (1 tsp) |
|