Learn More Nutrition Facts


portion control diet plan

Eggs a protein source with or without the yolk. Eating eggs whites (no yolk) reduces the amount of cholesterol we take in. Not only do we cook eggs but we use eggs as ingredients in baking as well. By the way, you can eat eggs any time of the day – it’s not just for breakfast.

Health Benefits of Eating Eggs
Eggs biggest contribution to our bodies’ ability to maintain cell membrane (the walls of our cells.) – Which is very important for brain health. In fact a large percentage of our brain is made up choline. Choline helps to transfer messages between nerves, and messages from nerves to muscles.

However, there is debate over whether eating eggs with the yolk adds to our cholesterol numbers or not. Until there is definitive proof otherwise, eat eggs whites – especially if you have high cholesterol levels. Well, we know that protein is essential for building cells, chemicals like hormones, enzymes, etc.

Nutritional Information:

Amount Per Serving – 1 Egg (44 g)
*based on a 2,000 calorie diet
Grilled Percent (%)
Davily Value (DV)
Calories 68 3.4
Calories from Fat
Total Fat (g)
Saturated Fat (g) 0.46
Cholesterol (mg) 121.9
Omega 3 fatty acid (mg)
Sodium (mg)
Potassium (mg) 64.7
Total Carbohydrates (g) 3.3
Dietary Fiber (g)
Choline (mg) 84.74
Protein (g) 12
Vitamin A (IU)
Vitamin C (mg)
Vitamin D (mg) 7
Calcium (mg) 7.48
Vitamin B2 (riboflavin)(mg) 13
Folate (microgram – mcg) 7.48
Selenium (mcg) 19
Iron (mg)
Vitamin B6 (mg)
Phosphorous (mg) 13.2 8
Vitamin B12 (mg) 8.5
Magnesium (mg) 0.44


portion control diet

Salmon is a lean meat and one of the tastiest fish available. You can buy salmon year around due to fish farming. There are many ways to prepare salmon, for example, you can grill, bake, broil, stew, smoke, and eat salmon raw (sushi). There are a number of variety of salmon:

  • Pink
  • Chum
  • Sockeye
  • chinook

just to name a few of the popular ones.

Health Benefits of Eating Salmon
Salmon are rich in polyunsaturated fat which contains high levels of Omega 3 fatty acids. Chinook and sockeye have greater amounts of omega 3 fatty acids. Not only does Omega 3 help increase the number of red blood cells, but also fatty acids help reduce the risk of inflammation, and cardiovascular disease. In addition salmon is an great source of low saturated fat protein, selenium, a good source of phosphorous, magnesium, and vitamin B12.

Nutritional Information:

Amount Per Serving – 3 oz (85 g)
*based on a 2,000 calorie diet
Grilled Percent (%)
Davily Value (DV)
Calories 177
Calories from Fat
Total Fat (g) 11.41
Saturated Fat (g) 2.6
Cholesterol (mg) 47
Omega 3 fatty acid (mg) New Cell 65.3
Sodium (mg) 50
Potassium (mg) 309
Total Carbohydrates (g) 0.0
Dietary Fiber (g) 0.0
Sugars (g) 0.0
Protein (g) 17.6 43.7
Vitamin A (IU) 42
Vitamin C (mg) 3.3
Vitamin D (mg) 77.1
Calcium (mg) 8
Vitamin B1 (Thiamin) (mg) 0.0176
Folate (microgram – mcg) 22
Selenium (mcg) 20.4 56.85
Iron (mg) 0.29
Vitamin B6 (mg) 0.54 19.5
Phosphorous (mg) 204 31.5
Vitamin B12 (mg) 40.7
Magnesium (mg) 23 25.5

Chicken Breast

healthy breakfast ideas for kids

Chicken breast is a lean meat depending on how you cook it. Chicken breast can be a delicious meal as long as it is most moist and well seasoned. It does not have to be fried to taste good. In fact, frying adds more calories to a lean piece of meat. Also, further reduce the calories by taking off the skin before cooking.

Chicken breast is the most nutritious part of the chicken. Chicken is a rich source of protein. Protein critical for build cells, organs, hormones, enzymes, you name it. Also, chicken contains plenty of vitamins and minerals like vitamin B, vitamin B6, niacin, vitamin D, vitamin C, vitamin B12 and magnesium. These vitamins and minerals help reduce the risk of cancers, cardiovascular diseases, Alzheimer’s dementia, nerve damage, etc.

Chicken Breast
Nutritional Information:

Amount Per Serving – 3 oz
*based on a 2,000 calorie diet
Grilled Percent (%)
Davily Value (DV)
Calories 142 7
Calories from Fat 9
Total Fat (g) 3.0
Saturated Fat (g) 0.375
Cholesterol (mg) 73
Sodium (mg) 63
Potassium (mg) 220
Total Carbohydrates (g) 0
Dietary Fiber (g) 0
Sugars (g) 0
Protein (g) 26
Vitamin A (micrograms, mcg) 5.1
Vitamin C (mg) 2.8 5
Calcium (mg) 13
Vitamin B1 (Thiamin) (mg) 0.06 2
Folate (microgram – mcg) 3.44 2
Phosphorus (mg) 24 3
Iron (mg) 0.89 2
Vitamin B6 (mg) 0.52 3
Phosphorous (mg) 196 3
Magnesium (mg) 25 New Cell



healthy meal plans for weight loss

Cucumber is a non-starchy vegetable despite being classified as a fruit (contain seeds and developing from a flower. Cucumber is delicious, good source of minerals and vitamins. Cucumber’s mild slight melon taste makes a great complement to other foods. Pickled cucumber (pickles) loses most of the nutrients and is very sour.

Health Benefits of Cucumber
Cucumber is not a rich source of key vitamins nor antioxidants.

Nutritional Information:

Amount Per Serving – 100g Calories: 16
*based on a 2,000 calorie diet
Percent (%)
Davily Value (DV)
Calories from Fat 0
Total Fat (g) 0.11
Saturated Fat (g)
Cholesterol (mg) negligible
Sodium (mg) 2
Potassium (mg) 147 3
Total Carbohydrates (g) 3.63
Dietary Fiber (g) 0.5 18
Sugars (g) 1.67
Protein (g) 0.65
Vitamin A (micrograms, mcg) 0
Vitamin C (mg) 2.8 5
Calcium (mg) 16
Vitamin B1 (Thiamin) (mg) 0.027 2
Folate (microgram – mcg) 7 2
Phosphorus (mg) 24 3
Iron (mg) 0.28 2
Vitamin B6 (mg) 0.040 3
Phosphorous (mg) 24 3


healthy eating for children

Corn is a starchy vegetable that is delicious, good source of vitamin B1, vitamin B5, dietary fiber, folate, and vitamin C.

Health Benefits of Corn
Folate is the most important vitamin found in corn. Pregnant women take folate to prevent birth defects. Folate is very important in reducing the risk cardiovascular diseases like heart attack, stroke, and arteries in the feet, legs, and hands. A cup of corn offers 19% of the Daily Value for folate.

Whole grain corn supplies 18% DV of dietary fiber – very important for reducing risk of cardiovascular diseases.

The antioxidants (phytonutrients) found in whole grain corn are a powerful protection against certain cancers. Eat whole grain corn and enjoy the great flavor and great health benefits.

Nutritional Information:

Amount Per Serving – 1Cup (164 g) Calories: 177
*based on a 2,000 calorie diet
Percent (%)
Davily Value (DV)
Calories from Fat 0
Total Fat (g) 2.23
Saturated Fat (g)
Cholesterol (mg) negligible
Sodium (mg)
Potassium (mg)
Total Carbohydrates (g)
Dietary Fiber (g) 3.6 18
Sugars (g) 6.8
Protein (g) 5.1
Vitamin A (micrograms, mcg) 0
Vitamin C (mg) 10.2 16.9
Calcium (mg)
Iron (mg)
Vitamin B1 (Thiamin) (mg) 0.36 24
Folate (microgram – mcg) 76.1 19.0
Phosphorus (mg) 168.9 16.9
Manganese (mg) 0.32 16.0
Vitamin B5 (pantothenic acid) (mg) 1.44 14.4
Phosphorous (mg) 115

Dinner Roll

type 2 diabetes diet

A dinner roll made from whole grain like wheat, rye, etc. is a tasty and low calorie grain to add to your meal. Whole grain rolls are better for you than white flour rolls because wheat provides more dietary fiber and therefore less sugar. Wheat is also healthier for people with diabetes, because the dietary fiber from wheat help reduce blood sugar levels.

When you make your own rolls, you control the ingredients in them. You can even add interesting ingredients like ground veggies to increase the health benefits of veggies.

Nutritional Information:

Amount Per Serving – 1 Roll (1oz/28 g) Calories: 76
*based on a 2,000 calorie diet
Calories from Fat 0
Total Fat (g) 1.76
Saturated Fat (g) 0.42
Cholesterol (mg) negligible
Sodium (mg) 136
Potassium (mg) 32
Total Carbohydrates (g) 12.9
Dietary Fiber (g) 1.1
Sugars (g) 0.46
Protein (g) 2.4
Vitamin A (micrograms, mcg) 0
Vitamin C (mg) 0
Calcium (mg) 49
Iron (mg) 1


Collard Greens

diabetic meal plan

Collard greens are non-starchy veggies that are loaded with Vitamin A, Vitamin C, and Vitamin K. They are also loaded with Calcium – for people who can’t drink milk or dislike milk. Collards have thick, dark green edible, slightly bitter leaves. They taste best during the winter season. Collards in the same family as Kale and Spring greens. Although, collards are normally boiled and eaten as a side-dish, they make a great soup; the soup broth is loaded with nutrients.

Health Benefits of Eating Collard Greens
Collard greens contain a number of nutrients that reduce the risk of certain cancers. Vitamin C is an essential nutrient (our bodies can not make it) that works as an antioxidant, and plays key roles in metabolic functions. Get your Vitamin C and avoid scurvy.

Vitamin K is a group of fat soluble vitamins that play a major role in processing protein and blood chemistry.

Nutritional Information:

Amount Per Serving – 1 cup 190 g (Calories: 49)
*DV based on a 2,000 calorie diet
Calories from Fat 0
Total Fat (g) 0
Saturated Fat (g) 0.41
Cholesterol (mg)
Sodium (mg)
Potassium (mg) 418 14%
Total Carbohydrates (g) 13.5
Dietary Fiber (g) 3.8 21%
Sugars (g)
Protein (g) 5.7
Vitamin A (micrograms, mcg) 1092 118.9%
Vitamin C (mg) 45.4 57.6%
Vitamin K (mg) 1.18 880%
Calcium (mg) 399 23%


portion control plates and bowls
Carrots are non-starchy veggies that are a rich source of Beta-carotene and Alpha-carotene which become Vitamin A. Not only do carrots taste great but they contain antioxidants that are reduce the risk of cancers, Cardiovascular disease and macular degeneration (leads to blindness.) Carrots are good for diabetics because of acceptable carb count.

Carrots are in the same family as parsnips, fennel caraway, cumin and dill. These cousins have the same umbrella-like flower clusters. Carrot roots have a crunchy texture and a sweet taste. Carrots taste best during their season of summer and fall.

Health Benefits
Carrots are great source of antioxidants like pro-vitamin A carotenes. help reduce heart disease and protects night vision. In fact carrots are the richest source of beta-carotenes. Research has shown that many of the antioxidants (phytochemicals) found in carrots like beta-carotenes, carotenoids, and falcaranol
help reduce the risk of:

  • Cardiovascular disease
  • Macular degeneration (a leading cause of blindness)
  • Night vision loss
  • Cancers like:
    • Colon
    • Bladder
    • Prostate
    • Lung
    • Breast
    • Cervix

How to Eat Carrots
Buy carrots and store them in plastics bags in the (crisper) colder area of the refrigerator. Cut off the green tops to preserve freshness during storage.

Carrots maintain their health benefits raw or cooked (don’t overcook). Beta-carotene is not effected by cooking. Carrots taste great raw or cooked – check a recipe book or check the web. If the carrots are grown organically, there is not need to peel them. But, if they are not organically grown, be sure to peel off the skin.

Nutritional Information:

Amount Per Serving – 1 cup chopped (128) Calories: 52
*based on a 2,000 calorie diet
Calories from Fat
Total Fat (g) 0.31
Saturated Fat (g) negligible
Cholesterol (mg) negligible
Sodium (mg) 40
Potassium (mg) 410
Total Carbohydrates (g) 12.26
Dietary Fiber (g) 3.6
Sugars (g) 6.1
Protein (g) 1.2
Vitamin A, RAE (micrograms, mcg) 1069
Vitamin C (mg) 7.6
Vitamin A, (IU) 21384
Vitamin K (mcg) 16.9
Calcium (mg) 42
Iron 0.42
Beta-carotene (mcg) 10605
Alpha-carotene (mcg) 4451
Lutein (mcg) 328

Good Level

Brown Rice

diabetes plate method

Brown Rice

A whole grain of rice has several layers. The hull the outermost layer is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice. Brown rice as an excellent source of manganese(88% of DV), and a good source of the minerals selenium (27.3 % of DV), and magnesium (21% of DV). When you eat white rice you are missing out on the following available nutrients:

  • 67% of the vitamin B3
  • 80% of the vitamin B1
  • 90% of the vitamin B6
  • 50% of the manganese
  • 50% of the phosphorus
  • 60% of the iron
  • 100% all of the dietary fiber
  • 100% all of the essential fatty acids

To convert brown rice to white rice the brown rice is milled and polished destroying the percent (%) nutrient..see above.

Nutritional Information:

Amount Per Serving – 1 cup (195 grams) Calories: 216
*based on a 2,000 calorie diet
Calories from Fat 0
Total Fat (g) 1.62
Saturated Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 2
Potassium (mg) 154
Total Carbohydrates (g) 45.84
Dietary Fiber (g) 3.52
Sugars (g) 4
Protein (g) 4.52
Vitamin A (micrograms, mcg) 0
Vitamin C (mg) 0
Calcium (mg) 20
Magnesium (mg) 86
Phosphorous (mg) 150
Manganese (mg) 2.14
Folate (mcg) 8

Bok Choy

healthy eating habits for children

Bok Choy a non-starchy (also known as Pak Choy, Chinese Cabbage, or literally white cabbage) is one of the most used vegetables in various Oriental dishes. It has excellent mild flavor, texture, and size. Bok choy can be used in soups, salad, stir-fries, boiled, etc.

Bok choy has a slight sweet flavor similar to cabbage. The leaves and stalk are edible. It makes a great side dish to meat entrees. Try it at your favorite Chinese restaurant.

Health Benefits of Bok Choy
Bok choy is a good source of :

  • Potassium
  • Vitamin C and A
  • Fiber

Also, bok choy is a very low calorie vegetable. Ten (10) calories per 1/2 cup.

Nutritional Information:

Amount Per Serving – 1 cup (170g)
*based on a 2,000 calorie diet
Calories: 20
Calories from Fat 0
Total Fat (grams, g) 0.27
Saturated Fat (g) negligible
Cholesterol (Milligrams, mg) negligible
Sodium (mg) 40
Potassium (mg) 220
Total Carbohydrates (g) 3
Dietary Fiber (g) 1.7
Sugars (g) 1.41
Protein (g) 2.65
Vitamin A (micrograms, mcg) 360
Vitamin C (mg) 44.2
Vitamin K (mcg) 57.8
Calcium (mg) 158
Iron (mg)