Here you find information about specific nutritional supplements.

Many people equate vitamins, minerals, and other nutritional supplements with only positive effects. Because something is sold as a "health food product," however, does not mean it's safe. When these supplements are taken in amounts greater than the Recommended Dietary Allowances, they no longer serve a nutrient function; they are considered drugs. Taken in excessive doses these supplements can interfere with the intended action of a medication, as well as negatively affect a person's health status.

Calorie & Fat Table for Fast Food

Please note: all calorie values are approximate

FOOD GROUPS

Protein foods include both animal and vegetable foods. Animal protein foods supply protein, iron, riboflavin, niacin, vitamins B6 and B 12, phosphorus, zinc, and iodine. Vegetable protein foods supply protein, iron, thiamin, folacin, vitamins B5. and E, phosphorus, magnesium, and zinc.

Vegetable Protein Foods

A serving is 1 cup cooked unless otherwise stated:

Canned garbanzo, lima, kidney beans
Canned pork and beans
Dried beans and peas
Lentils
Nut butters, 1/4 cup
Nuts, ½ cup
Sunflower seeds, ½ cup
Tofu (soybean curd)
Sweetbreads, heart, tongue

An alternate protein food is a combination of animal (70%) and vegetable (30%) protein foods.

Milk & Milk Products

Milk and milk products constitute an exchange group of foods containing calcium, phosphorus, vitamin D, and riboflavin. In addition, these foods supply protein, vitamins A, F, B6, and B12, magnesium, and zinc. For some people, milk and milk products serve as primary sources of protein in the diet.

A serving is 8 ounces or 1 cup (240 ml) unless otherwise noted:

Cheese: hard and semi soft (except blue, Camembert, and cream), 1 ½ oz (42 g)
Cheese spread, 2 ounces (56 g)
Cottage cheese, creamed, 1 ½ cups
Cow's milk: whole, nonfat, low fat, nonfat dry reconstituted, buttermilk, chocolate milk, cocoa made with milk
Cream soups made with milk, 12 ounces (360 ml)
Evaporated milk, 3 ounces (90 ml)
Goat's milk (low B12 content)
Ice cream, 1 ½ cups
Ice milk
Instant breakfast made with milk, 4 ounces (120 ml)
Liquid diet beverage, 5 ounces (150 ml)
Milk shake, commercial 8 ounces (240 ml)
Puddings, custard (flan)
Soybean milk (low B12 content)
Yogurt

Grain Products

Grain products supply thiamin, niacin, riboflavin, iron, phosphorus, and zinc. This exchange group is divided into two parts: whole grain items, and enriched products. The enriched breads, cereals, and pastas provide significantly lower amounts of magnesium and zinc. For this reason, people should be urged to choose whole grain products.

Whole grain items
Brown rice, ½ cup
Cereals, hot: oatmeal (rolled oats), rolled wheat, cracked wheat, wheat with malted barley, ½ cup cooked
Cereals, ready to eat: puffed oats, shredded wheat, wheat flakes, granola, 3/4 cup
Cracked and whole wheat bread, 1 slice
Wheat germ, 1 tablespoon
Enriched breads, cereals, and pastas

Bread, 1 slice (all other forms)
Cereals, hot: cream of wheat cream of rice, farina, cornmeal, grits, ½ cup
Cereals, ready-to-eat, 3/4 cup
Cornbread, 1 piece (2 inch [5 cm] square)
Crackers, 4 (all kinds)
Macaroni, noodles, spaghetti, cooked, ½ cup
Muffin, biscuit, dumpling, 1
Pancake, 1 medium
Rice, cooked, ½ cup
Roll, bagel, 1
Tortilla, corn, 2
Tortilla, flour, 1 large
Waffle, 1 large

Vitamin C-Rich Fruits & Vegetables

Vitamin C-rich fruits and vegetables supply ascorbic acid. Fresh, frozen, or canned forms may be used, although vitamin C content of canned products is lower.

Fruits & Vegetables With Vitamin A

Other fruits and vegetables include yellow fruits and vegetables that supply significant amounts of vitamin A. Vitamin A is also found in outstanding amounts in the leafy green vegetable group. Other fruits and vegetables also contribute varying amounts of B complex vitamins, vitamin F, magnesium, zinc, and phosphorus.

A serving is ½ cup (fresh, frozen, or canned) unless otherwise indicated.