Nutrition scoreboard: eating by the numbers.What's for lunch today? Canned tuna tuna or tunny, game and food fishes, the largest members of the family Scombridae (mackerel family) and closely related to the albacore and bonito. They have streamlined bodies with two fins, and five or more finlets on the back. or steamed shrimp? On RyKrisp crackers or Wheat Thins Wheat Thins are a popular baked snack cracker found in North America and distributed by Nabisco, a subsidiary of Kraft Foods Global Inc.. The product's slogan 'Great Taste...Big Crunch' was developed by Brian Eaton. ? With a glass of grapefruit grapefruit, pomelo (pŏm`əlō), or pummelo (pum`məlō), citrus fruit (Citrus paradisi) of the family Rutaceae (orange family). juice and a couple of Fig Newtons The Fig Newton is a brand of fig bar (in Europe, fig roll), a soft, cake-like pastry filled with fig jam. A trademarked product of Nabisco, Fig Newtons originated in the United States and have since spread across the world. for dessert? Or maybe some apple juice and a granola bar? Some foods are better for you than others. For almost 20 years, our "Nutrition Scoreboard" wall charts have been helping people sort out the good from the not-so-good. The newest edition, hot off the presses and sizzling siz·zle intr.v. siz·zled, siz·zling, siz·zles 1. To make the hissing sound characteristic of frying fat. 2. To seethe with anger or indignation. 3. with neon-bright type on a black background, calculates "Nutrition Scores" for more than 250 foods. The scores are overall nutritional ratings, and are based on amounts of more than a dozen nutrients (see box). The higher the score, the more nutritious nutritious /nu·tri·tious/ (noo-trish´us) affording nourishment. nu·tri·tious adj. Providing nourishment; nourishing. nutritious affording nourishment. the food. Here are five of the chart's twelve categories. It's best to compare foods within the same category (catsup vs. mustard mustard, common name for the Cruciferae, a large family chiefly of herbs of north temperate regions. The easily distinguished flowers of the Cruciferae have four petals arranged diagonally ("cruciform") and alternating with the four sepals. is interesting; catsup vs. a bowl of cereal cereal or grain Any grass yielding starchy seeds suitable for food. The most commonly cultivated cereals are wheat, rice, rye, oats, barley, corn, and sorghum. As human food, cereals are usually marketed in raw grain form or as ingredients of food products. doesn't tell you much). Make sure to adjust the scores to reflect the serving size you eat. Differences of five points or less between foods are not very significant. are not very significant.
LEGUMES
Beans are excellent sources of
fiber, protein, vitamins, and
minerals. And--other than soybeans--they
are very low in fat.
(All serving sizes are 3/4 cup
cooked unless otherwise noted.)
Nutrition
Score
kidney beans 91
navy beans 82
black beans or lima beans 78
black-eyed peas 78
lentils 74
chickpeas 68
split peas 56
tofu (4 oz.) 33
BEVERAGES
Most beverages made from fruits
and vegetables are high in vitamins
A or C and natural sugars.
They also contain small amounts
of other nutrients. (All serving sizes
are six ounces unless otherwise
noted.)
Nutrition
Score
orange juice 55
grapefruit juice 42
prune juice 40
skim milk (8 oz.) 40
1% lowfat milk (8 oz.) 28
tomato juice 28
grape juice 23
apple juice 21
cranberry juice 8
lemonade 4
diet soda (12 oz.) -3
coffee or tea -4
whole milk (8 oz.) -7
Kool-Aid -12
CONDIMENTS
Go easy on the condiments,
which can add unwanted salt, fat,
or sugar to your diet. (All servings
are one tablespoon unless otherwise
noted.)
Nutrition
Score
catsup -1
Hunt's Original BBQ Sauce -3
Kraft Non-fat Mayonnaise -4
French's Mustard -5
sugar (2 tsp.) -5
jelly -6
honey (2 tsp.) -7
Kraft Oil-free Italian
Dressing (2 Tbs.) -8
salt (1/4 tsp.) -9
Seven Seas Reduced Calorie
French Dressing (2 Tbs.) -17
soy sauce -19
diet margarine -20
reduced-calorie mayonnaise -20
Good Seasons Lite Zesty Italian
Salad Dressing (2 Tbs.) -23
Philadelphia Light Cream
Cheese (2 Tbs.) -23
Miracle Whip -28
pancake syrup (4 Tbs.) -34
margarine -40
mayonnarise -44
peanut butter (2 Tbs.) -45
vegetable oil -50
Phil. Cream Cheese (2 Tbs.) -51
French or Ital. dressing (2 Tbs.) -56
butter -66
Changing Weight How does diet affect health? The answer is changing...and so is the formula we use to calculate a food's "Nutrition Score." That formula either adds or subtracts points for each of more than a dozen nutrients and other components. Here is how the weight given to each of them has changed since 1985, when the last edition of "Nutrition Scoreboard" was published. The new formula: Adds More Points For
calcium vitamin A
fiber vitamin C
iron Adds Fewer Points For protein starch starch, white, odorless, tasteless, carbohydrate powder. It plays a vital role in the biochemistry of both plants and animals and has important commercial uses. Adds the Same Points For naturally occurring sugar Subtracts More Points For caffeine caffeine (kăfēn`), odorless, slightly bitter alkaloid found in coffee, tea, kola nuts (see cola), ilex plants (the source of the Latin American drink maté), and, in small amounts, in cocoa (see cacao). monounsaturated fat monounsaturated fat A saturated fatty acid–ie, an alkyl chain fatty acid with one ethylenic–double bond between the carbons in the fatty acid chain. See Fatty acid, Saturated fatty acid; Cf Polyunsaturated fatty acid, Unsaturated fatty acid. polyunsaturated fat Noun 1. polyunsaturated fat - a class of fats having long carbon chains with many double bonds unsaturated with hydrogen atoms; used in some margarines; supposedly associated with low blood cholesterol saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be sodium Subtracts Fewer Points For refined sugar cholesterol Niacin niacin: see coenzyme; vitamin. niacin or nicotinic acid or vitamin B3 Water-soluble vitamin of the vitamin B complex, essential to growth and health in animals, including humans. and riboflavin riboflavin: see coenzyme; vitamin. riboflavin or vitamin B2 Yellow, water-soluble organic compound, abundant in whey and egg white. It has a complex structure incorporating three rings. have been removed from the formula. POULTRY, FISH, MEAT, & EGGS The foods near the top are relatively low in fat. Lower-scoring foods tend to be high in calories, cholesterol (eggs), fat (red meat), or sodium (processed meats). Most of the foods are rich in protein and iron. (All servings are 4 ounces broiled broil 1 v. broiled, broil·ing, broils v.tr. 1. To cook by direct radiant heat, as over a grill or under an electric element. 2. To expose to great heat. v. , baked, or roasted roast v. roast·ed, roast·ing, roasts v.tr. 1. To cook with dry heat, as in an oven or near hot coals. 2. To dry, brown, or parch by exposing to heat. 3. , unless otherwise noted.)
Nutrition
Score
clams, steamed 19
turkey breast, skinless 10
tuna, canned in water (3 oz.) 6
cod 1
egg white (1 large) 1
Hormel Light & Lean Frank (1.6 oz.) 1
salmon, canned (3 oz.) 1
scallops, steamed 1
Healthy Choice Extra Lean Ground Beef 0 flounder -1 lobster meat, boiled -4 salmon fillet -5 blue crab meat, steamed -6 chicken breast, skinless -8 turkey breast luncheon meat,
3 slices (2 oz.) -13
tuna, canned in oil (3 oz.) -18
shrimp, steamed -21
chicken breast with skin -23
Canadian bacon, fried (2 oz.) -24
veal cutlet, breaded, pan-fried -25
round steak, trimmed (5 oz.) -29
ham, luncheon meat (2 oz.) -32
pork chops -48
Louis Rich Turkey Frank (1.6 oz.) -51
bacon, fried, 4 1/2 slices (1 oz.) -54
egg (1 large) -59
shrimp, fried -63
bologna, 2 slices (2 oz.) -70
Oscar Mayer Beef Frank (1.6 oz.) -76
leg of lamb -76
salami, luncheon meat (2 oz.) -80
hamburger, lean -81
sirloin steak (5 oz.) -86
hamburger, regular -92
round steak, untrimmed (5 oz.) -97
chicken thighs, fried, home recipe (2) -103 sausage links, 2 (2 oz.) -112 pot roast -114 PACKAGED SNACKS Fresh fruit and veggies Veggies of Nottingham, also known as Veggies Catering Campaign, is a campaigning group based in Nottingham, England, promoting ethicalbum alternatives to mainstream fast food. make the best snacks. Most packaged snacks add fat, salt, and unwanted calories to your diet. (All chips and cookies are in one-ounce servings. The number in parentheses See parenthesis. parentheses - See left parenthesis, right parenthesis. indicates about how many are in one ounce. A serving of nuts is 1 1/2 ounces.)
Nutrition
Score
RyKrisp Crackers (2 triple crackers) 18
air-popped popcorn (3 cups) 16
Mister Salty Pretzel Twists (5) 12
Jell-O Fat Free Chocolate Pudding pudding. Early writers on cookery class puddings and dumplings together. The earliest puddings were boiled in a bag or cloth. Later they were placed in a buttered bowl, covered with a cloth, and steamed. The baked or chilled puddings evolved even later.
Snack (1/2 cup) 6
Honey Maid Honey Grahams (4) 4
saltine crackers (4) 4
Entenmann's Fat Free Oatmeal Raisin Cookies (2) 2 Triscuits (6) 2 Wheat Thins (16) 0 chocolate pudding (1/2 cup) -2 Cheese NIPS (26) -4 Fig Newtons (2) -4 Doritos -8 Orville Redenbacher's Natural Microwave Popcorn (3 cups) -9 jelly beans (10) -14 Smartfood Cheddar Popcorn POPCORN - AI system built on POP-2. "The POPCORN Reference Manual", S. Hardy, Essex U, Colchester, 1973. (3 cups) -14 Fritos -17 Hostess Twinkie -17 Lay's Potato Chips -18 Hostess Chocolate Cup Cake -19 Quaker Chewy chew·y adj. chew·i·er, chew·i·est Needing much chewing: chewy candy. chew  i·ness n. Honey and Oats
Granola Bar -19 Dunkin' Donuts Glazed Donut -20 Ritz Crackers (8) -20 Pepperidge Farm Sugar Cookies (2) -21 Chips Ahoy! (2) -23 almonds -27 Oreos (2) -29 Tasty Kake Powerdered Donut -33 York Peppermint Patty -35 peanuts -41 Quaker Chocolate Chip Chocolate chips are small chunks of chocolate. They are often sold in a round, flat-bottomed teardrop shape (similar to a Hershey's Kiss). They are available in numerous sizes, from large to miniature, but are usually around 1 cm in diameter. Granola Dipp -42 Pepperidge Farm Milano Cookies (2) -44 sunflower seeds -44 Dunkin' Donuts Powerdered Donut -55 Hostess Apple Fruit Pie -57 Snicker Bar -60 walnuts -60 Hershey's Milk Chocolate Bar -72 Reese's Peanut Butter Cups (2) -77 |
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