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FOOD
PORTION SIZE
CALORIES
1 cup
1 cup
1 medium stalk
5 leaves
1 cup
1/2 medium
1 medium
4
5
6
9
17
22
22
1 medium
1/2 grapefruit
1 cup
1 cup
1 cup
30
37
49
61
62
76
113
128
31
31
35
0
100
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
72
70
73
91
92
92
100
VEGETABLES
Watercress
Arugula
Celery
Bok choy
Radish
Cucumber
Zucchini
FRUITS
Plum
Grapefruit
Strawberries
Honeydew melon
Blackberries
GRAINS
Bulgur
Soba noodles
Teff
Wheat bran
Popcorn, air-popped
Rice cakes, plain
Shirataki noodles
Sandwich Thins
MEATS
Turkey breast deli meat
Cod
Mussels
Turkey legs
Chicken breast
Pork tenderloin
Eye of round steak
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DAIRY
Liquid egg whites 3 tbsp 25
Mozzarella, part skim 1 oz. 71
Skim milk
1 cup
83
Plain nonfat yogurt 1 cup 137
NUTS/SEEDS
Almond milk, unsweetened 1 cup 30
Powdered peanut butter 2 tbsp 45
SEASONINGS
Red wine vinegar 1 tbsp 3
Thyme 1 tbsp 3
Cinnamon 1 tsp 6
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