Per 1 container: calories 140, fat 0g, carbs 20g, protein 14g
These days greek yogurt is all the rage. (Good ol’ Oprah) It is a solid choice. It’s thicker than regular yogurt and higher in protein. Careful though, yogurt can be high in sugar (aka: bad carbs). Still, a solid snack choice.
Per 2 teaspoon (about 6 shriveled tomatoes in oil): calories 45, fat 3g, carbs 1g, protein <1g
An absolutely wonderful way to add flavor to most any dish. Try in an omelette or sautéed with garlic and olive oil and tossed with whole grain pasta. Sun-dried tomatoes add tons of flavor to food but minimal calories, carbs, and other bad stuff. Give them a try.
Per 1 medium (3” diameter): calories 170, fat<1g, carbs 38g, protein 5g
Quite obviously a potato can be ranked all over the place depending on the preparation. Baked and filled with sour cream, butter, bacon, and cheese? Um, not so good. Fried? Forget about it. High in carbs, potatoes aren’t a staple. But they don’t need to be shunned. This three-star ranking reflects a baked potato with salt and pepper. And is the highest a spud can climb in these rankings.
Per container: calories 280, fat 11g, carbs 34g, protein 11g
Basically, a frozen dinner. That’s not frozen. Admittedly, these guys are convenient. And not too horribly tasting. But the salt content is mind-boggling. Eat one and you’ve knock back nearly half your daily allotment. Eat if you must, but I can think of tons of better options for a “cheat” meal.
Per 10 crisps (one handful): calories 135, fat 6g, carbs 14g, protein 6g
The first in a long ingredient list is “enriched flour”. If you’ve learned nothing else, this ingredient (let alone the first) should make you run for the hills. A thinly veiled attempt at making a junk food not appear to be a junk food.
Disclaimer: I take all these pics myself at local markets. In no way am I attempting to single out a specific brand or company. One company’s product is not different or better than another’s similar product. I get all my nutritional info from the package. For items without packages I consult fitday.com and the USDA Nutrient Data Labratory website.