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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 |
| Nuts, Sesame Seeds | 7 oz | 1200 |
| Nuts, Sunflower Seeds | 7 oz | 400 |
| Nuts, Walnuts | 7 oz | 1380 |
| Octopus, fried | 3 oz | 145 |
| Octopus, raw | 3 oz | 65 |
| Octopus, raw | 3 oz | 70 |
| Opossum, roasted | 3 oz | 190 |
| Ostrich, roast/broiled, lean only | 4 oz | 100 |
| Ostrich, roast/broiled, lean only | 4 oz | 100 |
| Oyster, Atlantic, battered fried | 10 | 300 |
| Oyster, Atlantic, breaded fried | 10 | 280 |
| Oyster, Atlantic, canned | 3 oz | 60 |
| Oyster, Atlantic, cooked, dry heat | 10 | 70 |
| Oyster, Atlantic, meat only | 1 cup | 160 |
| Oyster, Atlantic/Eastern, raw | 10 | 100 |
| Oyster, Pacific, raw | 3 oz | 70 |
| Oysters, raw, no shell | 3 oz | 55 |
| Partridge, roast, lean only | 3 oz | 160 |
| Peanut butter | 2 tbsp | 190 |
| Peanuts | 1 oz | 165 |
| Pheasant, breast, roasted | 3 oz | 120 |
| Pigeon, roast | 4 oz | 220 |
| Pork Blade Steak, broiled/grilled | 3 oz | 195 |
| Pork Sausage Rolls, flaky pastry | 3 oz | 360 |
| Pork Sausages, broiled/grilled | 3 oz | 240 |
| Pork franks, cooked | 2 oz | 210 |
| Pork franks, pan-fried | 2 oz | 240 |
| Pork, Center Loin Chop, broiled/grilled | 3 oz | 165 |
| Pork, Center Rib Chop, broiled/grilled | 3 oz | 185 |
| Pork, Ham, lean and fat | 3 oz | 250 |
| Pork, Ham, lean only | 3 oz | 160 |
| Pork, Loin Chop, broiled/grilled | 3 oz | 175 |
| Pork, Loin Chop, no bone, broiled/grilled | 3 oz | 175 |
| Pork, Loin Roast, no bone | 3 oz | 165 |
| Pork, Rib Chops | 3 oz | 185 |
| Pork, Rib Roast, no bone | 3 oz | 180 |
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