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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 |
| Eggs a la Goldenrod | 5 oz | 810 |
| Eggs a la King | 5 oz | 690 |
| Eggs a la Purgatory | 2 | 220 |
| Elk, roast, lean only | 3 oz | 125 |
| Emu, roast, lean only | 4 oz | 95 |
| Fish, Abalone, baked | 3 oz | 90 |
| Fish, Anchovies, canned | 3 oz | 110 |
| Fish, Barracuda, baked/broiled | 3 oz | 135 |
| Fish, Barracuda, breaded fried | 3 oz | 170 |
| Fish, Bass, steamed | 3 oz | 80 |
| Fish, Blue Fish, steamed | 3 oz | 105 |
| Fish, Bream, steamed | 3 oz | 90 |
| Fish, Brill, steamed | 3 oz | 90 |
| Fish, Catfish, baked | 3 oz | 150 |
| Fish, Catfish, fried, boneless | 3 oz | 195 |
| Fish, Cockles, fresh | 3 oz | 50 |
| Fish, Cod, fishcakes | 1 | 60 |
| Fish, Cod, fishfingers | 3 oz | 150 |
| Fish, Cod, fried | 3 oz | 175 |
| Fish, Cod, steamed | 3 oz | 90 |
| Fish, Flounder, steamed | 3 oz | 70 |
| Fish, Haddock, steamed | 3 oz | 95 |
| Fish, Hake, steamed | 3 oz | 95 |
| Fish, Halibut, steamed | 3 oz | 110 |
| Fish, Herring, baked | 3 oz | 160 |
| Fish, John Dorey, steamed | 3 oz | 70 |
| Fish, Kippers, broiled/grilled | 3 oz | 180 |
| Fish, Kippers, canned in water | 4 oz | 195 |
| Fish, Lemon Sole, steamed | 3 oz | 70 |
| Fish, Mackerel, baked | 3 oz | 190 |
| Fish, Mackerel, canned in water | 4 oz | 235 |
| Fish, Monkfish, steamed | 3 oz | 65 |
| Fish, Mullet, Red, steamed with bones | 3 oz | 120 |
| Fish, Perch, steamed | 3 oz | 65 |
| Fish, Pilchards, canned tomato sauce | 3 oz | 95 |
| Fish, Plaice, steamed | 3 oz | 70 |
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