PEERtrainer - Health, Nutrition and Weight Loss Resources | Calories and Weight Watcher Point Values in Popular Foods

Nutrition 101: Eating for Weight Loss, Energy and Optimal Health

Common diet approaches invariably involve calorie and portion control. While it is important to understand portion sizes and the calories in them, it is equally important to get optimal nutrition. What is best for someone is a truly personal and individual thing, but one should proceed with the assumption that they are not getting nearly the nutrients they need. You should also proceed with the assumption that changing and mixing up the sources of nutrients will yield tremendous benefits. Whether your goal is weight loss, energy or better health, you probably can use less of certain foods (dairy, animal protein, processed foods) and more of others (vegetables, greens, beans, fruit.)

Nutrition and Calories in Vegan Dishes
Calories, Nutrition and Points in Amy's Organic, Vegan, Gluten-Free Shepherd's Pie

Nutrition and Calories in Common Beverages
Calories and Nutrition in Coffee
Calories and Nutrition in Coca Cola
Calories, Points in Apple Juice
Calories, Points in Gatorade
Calories, Points in Orange Juice

Nutrition and Calories in Beans and Lentils
Beans, peas and lentils are shown in study after study to be extremely good for your health. Animal proteins, even chicken, are shown to increase risk of cancer and heart disease. Beans are consistenly shown to reduce your risk, and help you lose weight. If you have a small portion of beans at lunch it will help stabilize your blood sugar, give you energy and help you feel full all afternoon long. David Ortiz, the famed slugger for the Boston Red Sox, was asked a few years ago if he ever took steriods. He said no, that he was powered by "Rice and Beans."
Calories and Nutrition in Fava Beans
Calories and Nutrition in Black Beans A good source of manganese, protein, magnesium, thiamin (vitamin B1), phosphorous and iron. In the case of protein, for example, a one cup serving of cooked black beans provided about one third of a day's protein requirement.
Calories and Nutrition in Kidney Beans
Calories and Nutrition in Lima Beans
Calories and Nutrition in Navy Beans
Calories and Nutrition in Chickpeas, Garbonzo Beans
Calories and Nutrition in Pinto Beans

Nutrition and Calories in Breakfast Foods
Breakfast Fruit and Yogurt Parfait
Bacon
Maple Syrup
Croissant
Hash Browns
Raisin Bread
Quaker Weight Control Oatmeal - Banana Bread
McDonald's Breakfast- Menu Items, Calories, Points
Dunkin Donuts Egg and Cheese Muffin

Nutrition and Calories in Eggs and Egg-Based Foods
Deviled Eggs
Fried Eggs
Poached Eggs
Scrambled Eggs
Egg Salad Sandwich
Calories and Nutrition in a Hard Boiled Egg

Nutrition and Calories in Fish and Seafood
Calories, Points in Salmon
Calories, Points in Tuna
Calories, Points in Cod
Calories, Points in Halibut
Calories, Points in Scallops
Calories, Points in Shrimp
Calories, Points in Lobster
Calories, Points in Crab
Calories, Points in Roasted Salmon Calories and Points in a Tuna Sandwich

Pepper Seared Tuna With Cool Mango Relish

Nutrition and Calories In Oils
Calories, Points in Olive Oil
Calories, Points in Sesame Oil

Nutrition and Calories In Bread and Baked Goods
Calories and Points in French Bread
Calories and Points in Coffee Cake
Calories and Points in Chocolate Cake
Calories and Points in Buttermilk Biscuits
Calories and Points in Blueberry Muffin
Calories and Points in Hostess Cakes and Pastries

Nutrition and Calories in Diet Foods and Diet Products
One should be extremely careful and wary of the products and claims made the by manufacturers of any diet food. The best diet food are fruits, vegetables, greens and beans. Those will provide you optimal nutrition. No bar, pill or shake comes close.
Zone Perfect Nutrition Bar

Nutrition and Calories in Cereal
Quaker CAP'N Crunch Cereal
Quaker Corn Bran Squares
Froot Loops

Nutrition and Calories in Poultry
While Chicken and Poultry are easier and quicker to digest than beef and pork, be careful to assume that "White Meat" is somehow a health food. If you need to lower cholesterol for health reasons, don't think you'll gain all that much from switching from red meat. The only way to lower cholesterol with food is by eating a diet with very high amounts of fiber rich fruits and vegetables.
Turkey Breast Meat
Turkey Burger
Calories in Roasted or Broiled Chicken Leg

Nutrition and Calories in Beef
Studies have linked red meat to heart disease, atherosclerosis, and even some types of cancer. But while fatty, charbroiled cuts of beef are probably a bad idea, lean beef cuts of beef may actually be healthy for you. The rule of thumb here is enjoy a wide variety of foods, but keep a very high intake of vegetables and greens.
Calories and Points in Top Sirloin
Calories and Points in Beef Tenderloin, Filet Mignon

Nutrition and Calories in Pork
Roast Pork
Calories and Points in a Pulled Pork Sandwich

Nutrition and Calories in Alcoholic Drinks
Calories and Alcohol in Beer
Pinot Grigio
Calories in Red Wine
Calories in White Wine

Nutrition and Calories in Pasta
Mac and Cheese

Nutrition and Calories in Cheese and Dairy
Calories and Points in Yogurt
Calories in Popular Cheeses
Calories in Blue Cheese
Calories, Points in Whole Milk
Calories, Points in Lowfat Milk
Calories, Points in Nonfat Milk