Bread, Cereal, Rice and Pasta
        Fruits and Vegetables
        Milk, Yogurt and Cheese
        Meat, Beans, Eggs and Nuts
        Fats, Oils and Sweets
        Wine, Beer and Alcohol
        Fast Foods / Drinks
        Calculators and Other Tools


Smart Eating Information

begins with knowing what foods are right and smart to eat, and that begins with understanding calories and what they really mean. This website endevors to give you a healthy guide to the foods you eat.


Fats, Oils and Sweets
Fats and oils are a little different because they are not a food group as such, but are required for your body to function and grow normally. No more then 30% of all your calories should come from fats, eat only a little bit and don't eat them very often.

Choose fats that are liquid at room temperature. Examples are polyunsaturated fats such as vegetable oils, corn oils, safflower oils. The oils in fish (Omega 3 fatty acids) are also polyunsaturated fats. Monounsaturated fats include olive oil, canola oil, and peanut oil which may reduce your risk of heart disease.


Please Note: All calorie values are estimates or averages.

FoodServing SizeCalories
Cookies, Animal Crackers1 cookie11
Cookies, Biscotti cookies1 cookie130
Cookies, Chocolate Chip cookies1 cookie48
Cookies, Chocolate Chip low sugar cookies1 cookie30
Cookies, Chocolate Wafer cookies1 cookie25
Cookies, Fortune cookies1 cookie30
Cookies, Ginger Snap cookies1 cookie30
Cookies, Graham Chocolate cookies1 cookie70
Cookies, Oatmeal Raisin cookies1 cookie80
Cookies, Peanut Butter Sandwich cookies1 cookie65
Cookies, Shortbread cookies1 cookie40
Cookies, Vanilla Sandwich cookies1 cookie50
Danish, Almond1 280
Danish, Apple1 265
Danish, Cheese1 265
Danish, Cinnamon1 260
Danish, Coffee1 220
Danish, Plain1 220
Danish, Raisin1 265
Danish, Raspberry1 260
Danish, Strawberry1 260
Dark chocolate1 bar225
Donuts, Cake type, unsugared1 200
Donuts, Chocolate coated1 205
Donuts, Creme filled1 310
Donuts, Frosted1 205
Donuts, Honey bun1 245
Donuts, Jelly1 290
Donuts, Plain1 165
Donuts, Wheat glazed1 165
Donuts, Yeast glazed1 245
Dressing, Blue Cheese2 tbsp150
Dressing, Cocktail Sauce2 tbsp35
Dressing, Dijon2 tbsp150
Dressing, Fat-free2 tbsp5
Dressing, French2 tbsp185

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Bread, Cereal, Rice and Pasta [1] [2] [3] [4] [5]
Fruits and Vegetables[1] [2] [3] [4]
Milk, Yogurt and Cheese [1] [2] [3]
Meat, Beans, Eggs and Nuts [1] [2] [3] [4] [5] [6] [7] [8] [9]
Fats, Oils and Sweets [1] [2] [3] [4] [5]
Wine, Beer and Alcohol [1] [2] [3] [4] [5]
Fast Foods [1] [2] [3] [4] [5] [6] [7] [8] [9]
Calculators and Tools
 
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SmartEating.info
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Milk, Yogurt and Cheese
Meat, Beans, Eggs and Nuts
Fruits and Vegetables
 Fats, Oils and Sweets
Wine, Beer and Alcohol
Fast Foods
Calculators