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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.
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Meat, Beans, Eggs and Nuts
People should have between 2 and 3 servings from the meat food group each
day.
Mean and the items in this food group are excellent sources of protein,
iron and zinc.
One serving is typically:
- 3 ounces (85 grams) of cooked lean meat, poultry, or fish
- 2 to 3 eggs
- 1 cup of dry beans (like pinto, black, or navy beans)
- 2 to 3 tablespoon (30 to 45 milliliters) of peanut butter
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Please Note: All calorie values are estimates or averages.
| Food | Serving Size | Calories |
| Alligator | 3 oz | 200 |
| Anchovies | 1 | 10 |
| Anchovies, Fresh | 3 oz | 65 |
| Anchovy pate | 1 tsp | 15 |
| Armadillo, raw | 3 oz | 150 |
| Bacon (Canadian) | 28 g | 45 |
| Bacon bits | 1 tbsp | 20 |
| Bacon, Collar Joint, lean & fat, boiled | 3 oz | 245 |
| Bacon, Collar Joint, lean only, boiled | 3 oz | 145 |
| Bacon, Gammon, lean & fat, boiled | 3 oz | 205 |
| Bacon, Gammon, lean only, boiled | 3 oz | 130 |
| Bacon, breakfast strip | 12 g | 50 |
| Bacon, broiled | 6 g | 35 |
| Bacon, raw (medium slice) | 21 g | 125 |
| Bacon, raw (thick slice) | 38 g | 210 |
| Beaver, roasted | 3 oz | 210 |
| Beef Liver, fried | 3 oz | 200 |
| Beef Steak, New York/Club steak, lean & fat | 9 oz | 510 |
| Beef Steak, New York/Club steak, lean only | 9 oz | 325 |
| Beef Steak, Porterhouse steak, w/o bone, lean & fat | 6 oz | 370 |
| Beef Steak, Porterhouse steak, w/o bone, lean only | 6 oz | 220 |
| Beef Steak, T-Bone steak, lean & fat | 8 oz | 380 |
| Beef Steak, T-Bone steak, lean only | 8 oz | 220 |
| Beef Steak, Tenderloin steak, lean & fat | 6 oz | 340 |
| Beef Steak, Tenderloin steak, lean only | 6 oz | 210 |
| Beef Tongue, braised | 3 oz | 210 |
| Beef Tongue, canned/pickled | 3 oz | 230 |
| Beef franks | 2 oz | 180 |
| Beef franks, fat-free | 2 oz | 65 |
| Beef franks, reduced fat | 2 oz | 110 |
| Beef, Brisket, lean & fat, braised | 3 oz | 335 |
| Beef, Brisket, lean only, braised | 3 oz | 205 |
| Beef, Chuck, blade, lean & fat | 3 oz | 330 |
| Beef, Chuck, blade, lean only | 3 oz | 235 |
| Beef, Chuck, pot roast, lean & fat | 3 oz | 300 |
| Beef, Chuck, pot roast, lean only | 3 oz | 200 |
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