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Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved
CARDIO VASCULAR DISEASE
DIET HANDBOOK FOR SOUTH ASIANS
By
Neetu Bagaria
Ashwini Wagle, M.S., R.D.
Dr. Kathryn Sucher, Sc.D., R.D.
Department of Nutrition, Food Science & Packaging
San Jose State University
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 2
Disclaimer
The tool is a reference guide for Registered Dietitians to understand the sodium and fat
content of popular South Asian foods.
The tool has a detailed list of commercially available South Asian food items sold in the
U.S.
The food items are categorized in two lists based on their sodium and fat content.
The tool serves as a reference of South Asian food items. Registered Dietitians can use
this tool to make appropriate decision for their clients. Food items listed under low
sodium and low fat content may not always be appropriate for patients with CVD.
Most of the listed food items are ready to eat convenience food that south Asians
normally consume on a regular basis even with CVD. The Registered Dietitians can refer
to the tool to estimate the risk of consuming these foods by their clients.
There are lots of nutrition education tools available which are common for people of all
ethnicity. This tool is specific for South Asians with CVD.
No other nutrition information is provided in the tool and the Dietitians who wish to
understand the impact of total calories and carbohydrate should refer to the available
literature.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 3
TABLE OF CONTENTS
Page
Background Information
Importance Of A Healthy Heart
Cardiovascular Diseases
Management Cardiovascular Diseases
Sodium
Fats/ Lipids
Total Fat Content of Various Food Items Popular with South Asians
Sodium Content of Various Food Items Popular with South Asians
Sample Recipes
Baked Fish
Baked Mathri
Nutritious Vegetable Pancake
Soy Tikki/ Patty
Spicy Cauliflower
Sample Menu Plans
One-Day Sample Meal Pattern & Sample Menu for North Indian
(Vegetarian)
One-Day Sample Meal Pattern & Sample Menu for North Indian (Non-
Vegetarian)
One-Day Sample Meal Pattern & Sample Menu for South Indian
(Vegetarian)
One-Day Sample Meal Pattern & Sample Menu for South Indian (No-
Vegetarian)
4 4 4 4 7 8 9
33 62 62 63 64 65 66 67 67
68
79
70
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 4
Background Information
Importance of Healthy Heart:
The heart is one of the most important organs in the entire
human body and is responsible for pumping the oxygenated
blood out of the heart to the whole body through blood vessels
that carries oxygen and nutrients, while pumping in the
deoxygenated blood from the body to the heart for waste and
carbon dioxide removal. This function of heart is important
for the body to function properly and remove waste products
that are not needed.
If the heart ever ceases to pump blood, the body begins to shut down and after a very short
period of time the person will die. Hence, it is important to have a healthy heart.
Cardiovascular Diseases:
Cardio-vascular disease is a group of diseases that include: cerebrovascular disease (ischemic
stroke and cerebrovascular accidents), Coronary Artery Diseases (coronary artery bypass graft
and myocardial infarction), disorders of lipid metabolism (hypercholesterolemia and
hypertriglyceridemia), heart failure, and hypertension. These cardiovascular diseases results from
an abnormal function of heart and blood vessels.
Management of Cardiovascular Diseases:
Due to the typical dietary and lifestyle pattern, South Asians have the highest incidence of
cardiovascular diseases in the world. Though living with heart disease may not be easy, but it is
possible to manage the disease effectively with dietary and lifestyle changes. To prevent the
development of cardiovascular disease or increase of further complications, follow these
guidelines:
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 5
Follow a Healthy Eating Pattern: Following a healthy eating pattern is associated with
bringing the therapeutic lifestyle changes. The guideline for these are:
Therapeutic Lifestyle Changes- Nutrient Composition of TLC Diet
Nutrient Recommended Intake
Total calories (energy) Balance energy intake and expenditure to maintain desirable body
weight or prevent weight gain
Total fat 25–35% of total calories
Saturated fat Less than 7% of total calories
Polyunsaturated fat Up to 10% of total calories
Monounsaturated fat Up to 20% of total calories
Cholesterol Less than 200 milligram/day
Sodium intake No more than 2400 milligram/ day
Carbohydrate 50–60% of total calories
Fiber 20–30 grams/ day
Protein Approximately 15% of total calories
Reduce Salt and Sodium in Your Diet: Limit the use of table salt to no more than 6 grams
a day which is equivalent to 2.4 grams of Sodium.
Maintain a Healthy Weight: Weight loss of 4.5 kilograms (10 pounds) reduces the blood
pressure in overweight or obese individuals with hypertension.
Being Physically Active: It is important to remain active and exercise every day. Aerobic
exercise for atleast 30 minutes or walking for 1 hour is helpful in reducing the risk of
cardiovascular diseases.
Limit Alcohol Intake: Drinking too much alcohol can raise blood pressure. It can
harm the liver, brain and heart. Alcoholic drinks also contain calories; they contain
7 calories/ gram of drink in contrast to carbohydrate and protein which provides 4
calories/ gram, which is an important consideration to lose weight. Alcoholic drinks can
be consumed only in moderate amounts.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 6
Quit Smoking: Smoking not only raises blood pressure, it also leads to the risk of heart
attack. It does so by injuring the blood vessels and hardening of the arteries. Chances of
heart attack are reduced with cessation of smoking.
By following the six steps mentioned above, a person can improve his/ her health by:
1. Maintaining a desirable body weight by controlling the amount and type of food you eat,
and indulging in regular exercise.
2. Controlling blood pressure by appropriate amount of salt (sodium chloride) and fat/oil
intake
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 7
Sodium:
Salt or sodium chloride is an important ingredient required by the body. It is required to maintain
normal fluid and electrolyte balance, to assist in nerve impulse transmission, and muscle
contraction. Though sodium is found naturally in almost all foods in varying amounts, but in
food industry salt is added as preservative against harmful microorganisms and to enhance flavor
and color. However, excessive intake of salt or sodium chloride can cause high blood pressure
and water retention which leads to edema. To control high blood pressure it is important to
recognize foods that are high in sodium and make right choices.
The American Heart Association categories the sodium levels of food by the amount of sodium
per serving:
High Sodium is 300 milligram or more per serving
Low Sodium is 140 milligram or less per serving
Very Low Sodium is 35 milligram sodium or less
Sodium Free is less than 5 milligram sodium
Tips to reduce Sodium in diet:
Avoid adding table salt on top of prepared food.
Always wash canned foods to remove excess salt.
Limit the intake of high salt foods such as processed foods. Example: pickles, chutneys,
ready to eat, convenience, fried and preserved foods.
Avoid consuming salted beans, nuts etc.
It is always a good practice to cook food from scratch to limit the salt intake.
Make use of condiments low in salt content such as cinnamon, fennel, all spice powder,
cloves, etc.
Add lemon juice to add flavor and to limit the salt intake.
Use cardamom, cloves, mints as mouth fresheners.
Always read the labels when purchasing prepared foods at the grocery store, and look for
low sodium food options.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 8
All types of salt have sodium, be it kosher salt and sea salt. Don't forget to include them
in adding up your sodium intake for the day.
Lipids/ Fats:
Fats are important part of diet and one of the major sources of energy contribution in diet. Lipids
provide 9 calories per gram of fat or oil. Fats may be either solid or liquid at room temperature.
Apart, from being the energy contributor in diet, fats are also important in many other ways. Fats
help in the digestion, absorption and transportation of fat soluble vitamins (A, D, E and K). They
are also the source of essential fatty acids, i.e., omega 3 and omega 6 fatty acids.
There are 3 types of Fats: Unsaturated, Saturated and Trans fats.
Unsaturated Fats: Simply means that these fats are liquid at room temperature. All vegetable oils
are unsaturated fat with the exception of coconut and palm oil. Unsaturated fats have good health
benefits. These are further categorized in to monounsaturated fats and polyunsaturated fats.
Monounsaturated Fats: They help in lowering the blood cholesterol and also help in raising the
HDL ‘good cholesterol’. The examples of monounsaturated fats are olive oil, canola oil, peanuts,
pecans etc.
Polyunsaturated Fats: Like monounsaturated fats, they also help lower blood cholesterol.
Examples include, soybean oil, sunflower oil, safflower oil, walnuts, sunflower seeds,
margarines made with 30-50% vegetable oil, low fat salad dressing etc. Omega 3 such as fish oil
is a type of polyunsaturated fatty acid and it is associated with lowering the risks of
cardiovascular disease.
Saturated Fats: All animal fats are saturated fats and are solid at room temperature. Examples of
saturated fats include dairy products (milk, cream, and cheese), lard, tallow, coconut oil and
palm oil. These can increase the LDL ‘bad cholesterol’ and are linked with the risk of
cardiovascular disease.
Trans Fat: Also known as hydrogenated fat. Trans fats are made industrially and changes
vegetable oil to semi-solid fat. These types of fat should be avoided in diet as they are associated
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 9
with raising bad cholesterol as well as increasing the risk of cardiovascular disease. Trans fat is
naturally found in milk products and some meat, but it is majorly found in processed and
convenient foods.
Total Fat Content of Various
Food Items Popular with
South Asians
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 10
The list of processed foods provides the amount of sodium
content per serving of the each food item
Carbohydrates
Carbohydrate is the major component of the diet and should provide 55-60% of
total calorie intake. These include foods such as breads & rotis, vegetables, beans
& lentils, milk & milk products, fruits & vegetables, snacks, sweets & desserts,
and other beverages.
Breads/ Rotis:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Tandoori Roti Whole Wheat Flat Bread Whole Wheat Pita
Plain Parantha Original Baked Naan
Butter Top Wheat Bread
Masala Parantha Whole Wheat Naan Butter Top White Bread
Dal Parantha Onion Kulcha Crushed Wheat Bread
Aloo Parantha Gobi Parantha Whole Grain Wheat Bread
Methi Thepla Plain White Bagel
Bhatura Whole Wheat Bagel
Chapatti
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 11
Milk & Milk Products:
(Milk, Yogurt, Concentrated Milk, Cheeses & Ice Creams)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Berkeley’s Whole Milk Berkeley’s Reduce Fat Milk
(2% Milk Fat)
Berkeley’s Low Fat Milk (1%
Milk Fat)
Russian’s Original Plain
Yogurt
Gopi’s Paneer Berkeley’s Fat Free Milk
Gopi Mango Lassi Russian’s Non Fat Yogurt
Karoun’s All Natural Yogurt
Drink With Mint Flavor
Activia Non Fat Yogurt (1.5%
Milk Fat)
Original Kulfi Berkeley’s Low Fat Cultured
Buttermilk
Falooda Kulfi Nanak’s Khoa/ Mawa
(Concentrated Milk Solids)
Original Vanilla Haagen Daaz Nestle’s Sweet Condensed
Milk
Startbucks Frappuccino (Low
Fat)
Low Fat Haagen Daaz Frozen
Yogurt
Eating Right Low Fat Ice
Cream Cups
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 12
Canned Fruits:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Delmonte’s Sliced Bartlett
Pears
Delmonte’s Mango
Delmonte’s Pineapple Chunks
Delmonte’s Tropical Mixed
Fruit
Delmonte’s Red Grapefruit
Delmonte’s Citrus Salad
Delmonte’s Mandarin Orange
Delmonte’s Mixed Berries
Delmonte’s Blue Berries
Sugar Cane
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 13
Fruit Juice:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Tropicana’s Orange Juice
(With Pulp)
Tropicana’s Orange Juice (No
Pulp)
Odwalla’s Carrot Juice
Odwalla’s Orange Juice
Odwalla’s Pomegranate
Limeade
Odwalla’s Lemonade
Odwalla’s Apple Juice
Odwalla’s Grapefruit Juice
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 14
Smoothies:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Odwalla’s Vanilla Al’ Mango
Protein
Odwalla’s Strawberry Banana
Odwalla’s Chocolate Protein Odwalla’s Mango Tango
Odwalla’s Strawberry Protein Odwalla’s Citrus C
Odwalla’s Vanilla Protein Odwalla’s Strawberry C
Odwalla’s Blueberry B
Odwalla’s Original Super
Protein With Soy
Odwalla’s Pink Poetry
Odwalla’s Original Superfood
Odwalla’s Red Rhapsody
Deep’s Mango Drink
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 15
Dried Fruits:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Mango
Pineapple
Papaya
Cranberries
Mixed Raisins
Plums
White Peaches
Pitted Dates
Apricots
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 16
Vegetables:
(Canned Raw Vegetables & Canned Cooked- Ready To Eat Vegetables)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Baigan Bharta (Ready To Eat) Jack Fruit (Raw)
Sarson Ka Saag (Ready To
Eat)
Whole Leaf Spinach (Raw)
Stuffed Bell Peppers (Ready
To Eat)
Bamboo Shoots (Raw)
Dolma- Grape Leaves Stuffed
With Rice (Ready To Eat)
Green Beans (Raw)
Patra (Ready To Eat)
Sliced Carrots (Raw)
Mixed Vegetables (Raw)
Baby Corn(Raw)
Diced Carrots & Peas (Raw)
Drumstick In Brine(Raw)
Sliced Beats (Raw)
Sweet Corn (Raw)
Sweet Peas (Raw)
SW’s Whole Tomato (Raw)
SW’s Sliced Tomato (Raw)
Jalepeno (Raw)
Chipotle Peppers (Raw)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 17
Ready to Eat Foods:
(Chocolates, Sweets & Desserts)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Dairy Milk (Plain Chocolate) Éclairs Haldiram’s Kesar Ganderi
Dairy Milk (Whole Nuts) Haldiram’s Karachi Halwa Haldiram’s Kesar Rasbhari
Dairy Milk (Fruit & Nut) Haldiram’s Rasgulla Haldiram’s Kalam Petha
Haldiram’s Soan Cake Chum Chum Deep’s Rajgeera Chikki
Haldiram’s Soan Papdi Deep’s Dry Fruit Chikki Deep’s Kurmura Laddoo
Haldiram’s Gulab Jamun
Chum Chum
Deep’s Sesame Chikki
Fruit Cake
Cinnamon Rolls
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 18
Ready to Eat Foods:
(Biscuits & Cookies)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Kaju Pista Cookies Original Parle-G Glucose
Biscuits
Herb Garlic Toast
Butter Badam Cookies Chai Bites
Coconut Cookies Digestive Biscuits
50-50 Maska Chaska Britannia Good Day
Cream Biscuit Marie Gold
Safeway’s Glazed Buttermilk
Donuts
Monacco
Frosted Sugar Cookies
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 19
Ready to Eat Foods:
(Bhujia, Namkeen, Chips & Papad)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Haldiram’s Dal Biji Haldiram’s Khatta Meetha Haldiram’s Chana Jor Garam
Masala Khakhra Haldiram’s Nut Cracker
(Spicy Coated Fried Peanuts)
Haldiram’s Chilli Chatak
Laccha
Jeera Khakhra Haldiram’s Panchrattan Haldiram’s Moong Dal
Haldiram’s Kashmiri Mixture Haldiram’s Hara Chiwda
Haldiram’s Boondi Haldiram’s Kaju Mixture
Haldiram’s Bhel Puri Haldiram’s Mint Laccha
Haldiram’s Plain Bhujia Haldiram’s Kabuli Chana
Haldiram’s Bombay Mix Haldiram’s Masala Moong
Dal
Haldiram’s Methi Sev Haldiram’s Mathari
Haldiram’s Gujrati Mixture Haldiram’s Bombay Chana
Haldiram’s All In One
Mixture
Haldiram’s Mini Bhakarwadi
Haldiram’s Samosa Haldiram’s Cornflakes
Mixture
Haldiram’s Chakoli Haldiram’s Chai Puri
Haldiram’s Aloo Bhujia Haldiram’s Masala Potato
Chips
Haldiram’s Punjabi Tadka
Haldiram’s Long Sev
Haldiram’s Nylon Sev
Deep’s Banana Chips
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 20
Methi Khakhra
Heat & Eat Convenience Packaged Foods:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Haldiram’s Adraki Aloo Palak Haldiram’s Punjabi Kadhi
Pakoda
Haldiram’s Yellow Dal Tadka
Haldiram’s Aloo Matar Mtr’s Kesari Bhath Haldiram’s Rajma Raseela
Haldiram’s Punjabi Sarson Da
Saag
Mtr’s Peas Mushroom Curry Mtr’s Spicy Tomato Soup
Haldiram’s Hyderabadi
Biryani
Mtr’s Hot & Sour Clear Soup
Haldiram’s Kadai Paneer
Mtr’s Tomato Rice
Haldiram’s Navarattan Mix
Vegetable
Mtr’s Sambhar Rice
Haldiram’s Dal Chawal Tadka
Mtr’s Pogal
Haldiram’s Lajawab Bhindi
Masala
Mtr’s Rasam Rice
Haldiram’s Dal Makhni
Mtr’s Mixed Vegetable Curry
Mtr’s Avail (Mix Vegetable
Stew)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 21
Heat & Eat Frozen Food:
(Pizza & Pasta)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Cpk’s Bbq Chicken (Crispy
Thin Crust)
Five Cheese Ravioli Pasta Potato Parmesan Gnocchi
Cpk’s Spinach Artichoke
Pizza (Crispy Thin Crust)
Asparagus & Cheese Ravioli
Pasta
Cpk’s Sicilian Recipe Pizza
(Crispy Thin Crust)
Cpk’s Garlic Chicken Pizza
(Crispy Thin Crust)
Cpk’s Margherita Pizza
(Crispy Thin Crust)
Four Cheese Tortellini Pasta
Roasted Chicken Tortellini
Pasta
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 22
Ready Mixes:
(Cook, Boil, Fry or Roast)
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Maggi’s Plain Masala Noodles Shasta’s Home Style
Refrigerated Idli Batter,
Uttapam Batter, Adai Batter &
Dosa Batter
Maggi’s Manchurian Flavor
Noodles
Gits Upma
Maggi’s Atta Noodles Gits Handvo
Gits Rava Dosai
Gits Dal Vada
Gits Kheer
Gits Rasam
Gits Rabadi
Gits Halwa (Made From
China Grass)
Gits Gulab Jamun
Gits Uttapam
Gits Plain Dosai
Gits Vadai
Gits Khaman Dhokla
Ching’s Oriental Tomato Soup
Ching’s Sweet Corn
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 23
Vegetable Soup
Ching’s Hot & Sour Soup
Ching’s Beijing Hot Soup
Ching’s Sweet & Sour Soup
Ching’s Mix Vegetable Soup
Ready To Fry/ Roast Moong
Papad
Ready To Fry/ Roast Banana
Papad
Ready To Fry/ Roast Fry Mes
Ready To Fry/ Roast Sago
Papads
Ready To Fry/ Roast Rice
Papad
Ready To Fry/ Roast Potato
Plain
Other Beverages:
High Fat Foods
(More Than 7 Grams Of Fat
Per Serving)
Medium Fat Foods
(4 Grams To 7 Grams Of
Fat Per Serving)
Low Fat Foods
(0 To Less 3 Grams)
Regular Coca Cola
Mountain Dew
7up
Diet Coke
Coconut Water (With Pulp)
Coconut Water (No Pulp)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 24
Meat & Meat Alternatives
These include lean, medium and high fat animal protein foods as well as plant
based proteins which are usually lean and medium fat proteins.
Plant Based Protein:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Nutrela Soy Nuggets Lima Beans
Soy Nuts (Roasted & Salted) Black Beans
Original Plain Soy Milk Baked Beans
Original Chocolate Soy Milk Garbanzo Beans
Soy Milk Yogurt Fava Beans
Tofu (Firm) Kidney Beans
Tofu (Medium Firm) Punjabi Wadi
Moong Wadi
Light Plain Soy Milk
Light Vanilla Soy Milk
Soft (Silken)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 25
Animal Based Protein:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Blue Crumbled Cheese Lucerne Cottage Cheese (4%
Milk Fat)
Liquid Egg Whites
Smoked Mozzarella Original Feta Cheese Lucerne Cottage Cheese (2%
Milk Fat)
Lucerne Original Mild
Cheddar Cheese
Precious Fresh Mozzarella Lucerne Cottage Cheese (1%
Milk Fat)
Lucerne Mexican Four Cheese
Blend
Hand Crafted Braided
Mozzarella
Fat Free Feta Cheese
Precious Ricotta Cheese Goat Cheese Lucerne Cheddar Cheese
(75% Fat Free)
Chicken & Turkey Meat Balls Parmesan Cheese Frigo’s Light String Cheese
(50% Less Fat Than Original
Cheese)
Turkey Meat Balls Lucerne Cheddar Cheese
(50% Fat Free)
Grilled Chicken Breast Strips
Beef Meat Loaf Gopi’s Paneer
Lean Turkey Burger Patty Chicken Meat Balls Turkey Breast (97% Fat Free)
Deli Style Thin Sliced Salami Smoked Salmon Cooked Ham (95% Fat Free)
Smoked Sausage Peppered Salmon Beef Jerky
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 26
Fully Cooked Pork-Sausage
Patties
Teriyaki Salmon Deli Style Honey Ham (96%
Fat Free)
Fully Cooked Smoked Bacon
Slices
Deli Style Oven Roasted
Turkey (98% Fat Free)
Beef Hot Dog Deli Style Smoked Ham
Deli Style Pastrami
Fats/ Oils
(The fats and oils category includes oils, ghee, butter, nuts & seeds, creams &
cream cheese)
Unsaturated –Monounsaturated Fats:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Almonds (Original) Almonds (Plain Oven
Roasted)
Unsalted Peanuts (Roasted In
Shell)
Peanuts (Plain)
Pistachios (Roasted & Salted)
Pecans
Canola Oil
Olive Oil
Peanut Oil
Extra Virgin Olive Oil
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 27
Unsaturated- Polyunsaturated Fats:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Walnuts Whipped Butter
Sunflower Seeds (Plain
Roasted)
Light Spreadable Butter With
Canola Oil
Sunflower Seeds (Roasted &
Salted)
Country Crock Butter With
51% Vegetable Oil
Walnuts Country Crock Butter With
31% Vegetable Oil
Sesame Oil
Pure Vegetable Oil
Safflower Oil
Corn Oil
Grapeseed Oil
Soyabean Oil
Mazola Vegetable Oil With
1200 Mg Of Omega 3 Fatty
Acid
Sunflower Oil
Original Spreadable Butter
With Canola Oil
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 28
Saturated Fats:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Amul Ghee Whipped Butter Lucerne Whip Cream
Pooja Ghee Lucerne Half & Half
Philadelphia Original Cream
Cheese
Daisy Sour Cream
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 29
Other Foods
(Spices & Condiments)
Pickles:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Priya’s Garlic Priya’s Lime
Priya’s Mango Ruchi’s Cut Mango
Priya’s Mixed Vegetable Ruchi’s Red Chilli
Priya’s Ginger
Ruchi’s Ginger
Mother’s Recipe’s Mixed
Vegetable
Ruchi’s Mango Garlic
Mother’s Recipe’s Green
Chilli
Deep’s Brinjal (Aubergine)
Mother’s Recipe’s Mixed
Vegetable (South Indian
Style)
Deep’s Lime Relish
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 30
Mother’s Recipe’s Mango
(Sweet- Gujarati Style)
Deep’s Green Chilli
Mother’s Recipe’s Mango
Ginger
Deep’s Mango (Sweet)
Mother’s Recipe’s Mango
(Punjabi Style)
Deep’s Ginger
Deep’s Garlic
Mother’s Recipe’s Lime
(Sweet & Sour)
Chutneys:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Mirch Masala’s Mint
Mirch Masala’s Coconut
Tamarind
Mirch Masala’s Pani-Puri
Paste
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 31
Ketchup & Sauces:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Maggi’s Hot & Sweet
Maggi’s Masala Chilli
Maggi’s Tamarind
Maggi’s Chilli Garlic
Maggi’s Tomato
Sauce/Ketchup
Maggi’s Teekha Masala
Chings’Dark Soy
Chings’Red Chilli
Chings’Chilli Vinegar
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 32
Dips, Dressings & Jams/Jellies:
High Fat Foods
(More than 7 Grams of Fat
per Serving)
Medium Fat Foods
(4 Grams to 7 Grams of Fat
per Serving)
Low Fat Foods
(0 to Less 3 Grams)
Pesto Original Hummus Salsa
Spinach Dip Spinach Artichoke Cheese
Spread
Kraft Free Caesar Italian Salad
Dressing
Newman’s Own Ranch Salad
Dressing
Extra Virgin Olive Oil
Dressing
Eating Right Balsamic Red
Wine Fat Free Salad Dressing
Italian Dressing & Marinade Bernstein’s Cheese Fantastic
Light Salad Dressing
Creamy Poppy Seed Dressing
& Dip
Kissan’s Mixed Fruit Jam
Kissan’s Mango Jam
Kissan’s Pineapple Jam
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 33
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 34
Sodium Content of Various
Food Items Popular with
South Asians
The list of processed foods provides the amount of sodium
content per serving of the each food item
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 35
Carbohydrates
Carbohydrate is the major component of the diet and should provide 55-60% of
total calorie intake. These include foods such as breads & rotis, vegetables, beans
& lentils, milk & milk products, fruits & vegetables, snacks, sweets & desserts,
and other beverages.
Breads/ Rotis:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Whole Wheat
Pita
Whole Grain
Wheat Bread
Butter Top
Wheat Bread
Whole Wheat
Flat Bread
Deeps’s Whole
Wheat Naan
Butter Top White
Bread
Plain White
Bagel
Deeps’s Mirch
Masala’a
Tandoori Roti
Crushed Wheat
Bread
Whole Wheat
Bagel Mirch Masala’a
Chapatti
Deeps’s
Tandoori Naan
Deeps’s Bhatura
Mirch Masala’a
Onion Kulcha
Deeps’s Plain
Parantha
Deeps’s Masala
Parantha
Deeps’s Dal
Parantha
Deeps’s Aloo
Parantha
Mirch Masala’a
Gobi Parantha
Mirch Masala’a
Methi Thepla
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 36
Milk & Milk Products:
(Milk, Yogurt, Concentrated Milk, Cheeses & Ice Creams)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Karoun’s All
Natural Yogurt
Drink With Mint
Flavor
Berkeley’s
Reduce Fat Milk
(2% Milk Fat)
Berkeley’s
Whole Milk
Berkeley’s Low
Fat Milk (1%
Milk Fat)
Berkeley’s Fat
Free Milk
Nanak’s Khoa/
Mawa
(Concentrated
Milk Solids)
Russian’s
Original Plain
Yogurt
Activia Non Fat
Yogurt (1.5%
Milk Fat)
Gopi’s Paneer
Russian’s Non
Fat Yogurt
Gopi Mango
Lassi
Berkeley’s
Original Cultured
Buttermilk
Nestle’s Sweet
Condensed Milk
Berkeley’s Low
Fat Cultured
Buttermilk
Startbucks
Frappuccino
(Low Fat)
Original Kulfi
Falooda Kulfi
Original Vanilla
Haagen Daaz
Low Fat Haagen
Daaz Frozen
Yogurt
Eating Right
Low Fat Ice
Cream Cups
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 37
Canned Fruits:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
Or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Delmonte’s
Sliced Bartlett
Pears
Delmonte’s
Mango
Delmonte’s
Pineapple
Chunks
Delmonte’s
Tropical Mixed
Fruit
Delmonte’s Red
Grapefruit
Delmonte’s
Citrus Salad
Delmonte’s
Mandarin
Orange
Delmonte’s
Mixed Berries
Delmonte’s Blue
Berries
Delmonte’s
Sugar Cane
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 38
Fruit Juice:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Odwalla’s Carrot
Juice Odwalla’s
Orange Juice
Tropicana’s
Orange Juice
(With Pulp)
Odwalla’s
Pomegranate
Limeade Juice
Tropicana’s
Orange Juice (No
Pulp)
Odwalla’s
Lemonade Juice Odwalla’s Apple
Juice
Odwalla’s
Grapefruit Juice
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 39
Smoothies:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Odwalla’s
Chocolate
Protein
Odwalla’s
Original Super
Protein With Soy
Odwalla’s
Vanilla Al’
Mango Protein
Odwalla’s
Mango Tango
Odwalla’s
Strawberry
Banana Odwalla’s
Strawberry
Protein
Odwalla’s Citrus
C
Odwalla’s
Vanilla Protein
Odwalla’s
Strawberry C
Deep’s Mango
Drink Odwalla’s
Blueberry B
Odwalla’s Pink
Poetry
Odwalla’s
Original
Superfood
Odwalla’s Red
Rhapsody
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 40
Dried Fruits:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Mango Cranberries
Pineapple Plums
Papaya Pitted Dates
Mixed Raisins Apricots
White Peaches
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 41
Vegetables:
(Canned Raw Vegetables & Canned Cooked- Ready To Eat Vegetables)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Sliced Carrots
(Raw)
Green Beans
(Raw)
Jack Fruit (Raw) Bamboo Shoots
(Raw)
Drumstick In
Brine (Raw)
Diced Carrots &
Peas (Raw)
Mixed
Vegetables
(Raw)
Whole Leaf
Spinach (Raw)
Sweet Corn
(Raw)
Sweet Peas
(Raw)
Baby Corn
(Raw)
Jalepeno(Raw) Sliced Beats
(Raw)
Chipotle Peppers
(Raw)
SW’s Whole
Tomato (Raw)
Baigan Bharta
(Ready To Eat)
SW’s Sliced
Tomato (Raw)
Sarson Ka Saag
(Ready To Eat)
Stuffed Bell
Peppers (Ready
To Eat)
Dolma- Grape
Leaves Stuffed
With Rice
(Ready To Eat)
Patra (Ready To
Eat)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 42
Ready to Eat Foods:
(Chocolates, Sweets & Desserts)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Cinnamon Rolls Éclairs (Candies) Haldiram’s
Gulab Jamun Dairy Milk
(Plain Chocolate)
Deep’s Peanut
Chikki Haldiram’s
Kesar Ganderi
Dairy Milk
(Whole Nuts)
Deep’s Sesame
Chikki Haldiram’s
Kesar Rasbhari
Dairy Milk (Fruit
& Nut)
Fruit Cake Haldiram’s
Kalam Petha
Haldiram’s
Karachi Halwa
Chum Chum Haldiram’s Soan
Cake
Deep’s Rajgeera
Chikki
Haldiram’s Soan
Papdi
Deep’s Dry Fruit
Chikki
Haldiram’s
Rasgulla Deep’s Kurmura
Laddoo
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 43
Ready to Eat Foods:
(Biscuits & Cookies)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Herb Garlic
Toast Britannia Good
Day
Kaju Pista
Cookies Butter Badam
Cookies
50-50 Maska
Chaska
Original Parle-G
Glucose Biscuits
Coconut Cookies
Monacco Chai Bites
Glazed
Buttermilk
Donuts
Digestive
Biscuits
Cream Biscuit
Marie Gold
Frosted Sugar
Cookies
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 44
Ready to Eat Foods: (Bhujia, Namkeen, Chips & Papad)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Methi Khakhra Haldiram’s Dal
Biji
Haldiram’s Nut
Cracker (Spicy
Coated Fried
Peanuts)
Haldiram’s
Khatta Meetha
Masala Khakhra Haldiram’s Chilli
Chatak Laccha
Haldiram’s
Chana Jor Garam
Jeera Khakhra Haldiram’s
Panchrattan
Haldiram’s
Kashmiri
Mixture
Haldiram’s
Moong Dal
Haldiram’s Hara
Chiwda
Haldiram’s
Boondi
Haldiram’s Kaju
Mixture
Haldiram’s Bhel
Puri
Haldiram’s Plain
Bhujia
Haldiram’s
Bombay Mix
Haldiram’s Mint
Laccha
Haldiram’s
Methi Sev
Haldiram’s
Gujrati Mixture
Haldiram’s All
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 45
In One Mixture
Haldiram’s
Kabuli Chana
Ready to Eat Foods...CONTINUED…….. (Bhujia, Namkeen, Chips & Papad)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Haldiram’s
Masala Moong
Dal
Haldiram’s
Samosa
Haldiram’s
Mathari
Haldiram’s
Chakoli
Haldiram’s Aloo
Bhujia
Haldiram’s
Bombay Chana
Haldiram’s
Punjabi Tadka
Haldiram’s Mini
Bhakarwadi
Haldiram’s Long
Sev
Haldiram’s
Nylon Sev
Haldiram’s
Cornflakes
Mixture
Haldiram’s Chai
Puri
Haldiram’s
Masala Potato
Chips
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 46
Deep’s Banana
Chips
Heat & Eat Convenience Packaged Foods:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Haldiram’s
Adraki Aloo Palak
Haldiram’s Aloo
Matar
Haldiram’s
Punjabi Sarson Da
Saag
Haldiram’s
Hyderabadi
Biryani
Haldiram’s
Punjabi Kadhi
Pakoda
Haldiram’s Kadai
Paneer
Haldiram’s
Navarattan Mix
Vegetable
Haldiram’s Dal
Chawal Tadka
Haldiram’s
Lajawab Bhindi
Masala
Haldiram’s
Yellow Dal Tadka
Haldiram’s Rajma
Raseela
Haldiram’s Dal
Makhni
Mtr’s
Spicy Tomato
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 47
Soup
Mtr’s
Hot & Sour Clear
Soup
Mtr’s
Tomato Rice
Heat & Eat Convenience Packaged Foods...CONTINUED……..
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Mtr’s
Mixed Vegetable
Curry
Mtr’s
Sambhar Rice
Mtr’s
Pogal
Mtr’s
Rasam Rice
Mtr’s
Kesari Bhath
Mtr’s
Peas Mushroom
Curry
Mtr’s
Avail (Mix
Vegetable Stew)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 48
Heat & Eat Frozen Food:
(Pizza & Pasta)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
CPK’s BBQ
Chicken Pizza
(Crispy Thin
Crust)
Five Cheese
Ravioli Pasta
CPK’s Spinach
Artichoke Pizza
(Crispy Thin
Crust)
CPK’s Sicilian
Recipe Pizza
(Crispy Thin
Crust)
CPK’s Pizza
Garlic Chicken
Pizza (Crispy
Thin Crust)
CPK’s
Margherita Pizza
(Crispy Thin
Crust)
Four Cheese
Tortellini Pasta
Asparagus &
Cheese Ravioli
Pasta
Roasted Chicken
Tortellini Pasta
Potato Parmesan
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 49
Gnocchi
Ready Mixes:
(Cook, Boil, Fry or Roast) High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Gits Dahi Vada Gits Kheer Shasta’s Home
Style
Refrigerated Idly
Batter
Gits Rabadi
Gits Upma Gits Gulab
Jamun
Shasta’s Home
Style
Refrigerated
Uttapam Batter
Gits Halwa
(Made From
China Grass)
Gits Handvo Ready To Fry/
Roast Rice Papad
Shasta’s Home
Style
Refrigerated
Adai Batter
Plain Potato
Papad
Gits Rava Dosai Shasta’s Home
Style
Refrigerated
Dosa Batter
Gits Dal Vada
Gits Rasam
Gits Uttapam
Gits Plain Dosai
Gits Vadai
Gits Khaman
Dhokla
Maggi’s Plain
Masala Noodles
Maggi’s
Manchurian
Flavor Noodles
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 50
Maggi’s Atta
Noodles
Ching’s Oriental
Tomato Soup
Ching’s Sweet
Corn Vegetable
Soup
Ching’s Hot &
Sour Soup
Ready Mixes...CONTINUED…….. (Cook, Boil, Fry or Roast)
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Ching’s Beijing
Hot Soup
Ching’s Sweet &
Sour Soup
Ching’s Mix
Vegetable Soup
Ready To Fry/
Roast Moong
Papad
Ready To Fry/
Roast Banana
Papad
Ready To Fry/
Roast Fry Mes
Ready To Fry/
Roast Sago
Papad
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 51
Other Beverages:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Regular Coca
Cola
7up
Mountain Dew Diet Coke
Coconut Water
(With Pulp)
Coconut Water
(No Pulp)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 52
Meat & Meat Alternatives
These include lean, medium and high fat animal protein foods as well as plant
based proteins which are usually lean and medium fat proteins.
Plant Based Protein:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Lean Meat/ Meat Alternative (provides 0-3 grams of Fat per serving)
Delmonte’s
Canned Lima
Beans
Delmonte’s
Canned Fava
Beans
Light Plain Soy
Milk
Tofu Soft
(Silken)
Delmonte’s
Canned Black
Beans
Moong Wadi Light Vanilla
Soy Milk
Delmonte’s
Canned Baked
Beans
Nutrela Soy
Nuggets
Delmonte’s
Canned
Garbanzo Beans
Delmonte’s
Canned Kidney
Beans
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 53
Punjabi Wadi
Medium Fat Meat/ Meat Alternative (provides 4-7 grams of Fat per serving)
Nutrela Soy
Nuggets
Tofu (Firm)
Original Plain
Soy Milk
Tofu (Medium
Firm)
Original
Chocolate Soy
Milk
Soy Nuts
(Salted)
Animal Based Protein:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Lean Meat / Meat Alternative (provides 0-3 grams of Fat per serving)
Grilled Chicken
Breast Strips
Deli Style Honey
Ham (96% Fat
Free)
Egg Whites
Deli Style
Smoked Ham
Deli Style Oven
Roasted Turkey
(98% Fat Free)
Turkey Breast
(97% Fat Free)
Fat Free Feta
Cheese
Cooked Ham
(95% Fat Free)
Lucerne Cheddar
Cheese (75% Fat
Free)
Beef Jerky Frigo’s Light
String Cheese
(50% Less Fat
Than Original
Cheese)
Deli Style
Pastrami
Lucerne Cottage
Cheese (2% Milk
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 54
Fat)
Lucerne Cottage
Cheese (1% Milk
Fat)
Medium Fat Meat / Meat Alternative (provides 4-7 grams of Fat per serving)
Chicken Meat
Balls
Original Feta
Cheese
Precious Fresh
Mozzarella Gopi’s Paneer
Smoked Salmon Lucerne Cheddar
Cheese (50% Fat
Free)
Goat Cheese
Peppered Salmon
Animal Based Protein...CONTINUED……..
Teriyaki Salmon Lucerne Cottage
Cheese (4% Milk
Fat)
High Fat Meat / Meat Alternative (provides more than 7 grams of Fat per
serving)
Blue Crumbled
Cheese
Hand Crafted
Braided
Mozzarella
Precious Ricotta
Cheese
Parmesan Cheese Lucerne Original
Mild Cheddar
Cheese
Smoked
Mozzarella
Lucerne Mexican
Four Cheese
Blend
Beef Hot Dog Lean Turkey
Burger Patty
Turkey Meat
Balls
Beef Meat Loaf
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 55
Chicken &
Turkey Meat
Balls
Deli Style Thin
Sliced Salami
Smoked Sausage Fully Cooked
Pork-Sausage
Patties
Fully Cooked
Smoked Bacon
Slices
Fats/ Oils
(The fats and oils category includes oils, ghee, butter, nuts & seeds, creams &
cream cheese)
Unsaturated –Monounsaturated Fats:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Pistachios
(Roasted &
Salted)
Almonds (Plain
Oven Roasted) Almonds
(Original)
Unsalted Peanuts
(Roasted In
Shell) Peanuts (Plain)
Pecans
Canola Oil
Olive Oil
Peanut Oil
Sunflower Oil
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 56
Extra Virgin
Olive Oil
Unsaturated –Polyunsaturated Fats:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Walnuts
Sunflower Seeds
(Roasted &
Salted)
Sunflower Seeds
(Plain Roasted)
Original
Spreadable
Butter With
Canola Oil
Sesame Oil
Light Spreadable
Butter With
Canola Oil
Pure Vegetable
Oil
Country Crock
Butter With 51%
Vegetable Oil
Canola Oil
Country Crock
Butter With 31%
Vegetable Oil
Safflower Oil
Corn Oil
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 57
Grape seed Oil
Soybean Oil
Peanut Oil
Mazola
Vegetable Oil
With 1200 Mg
Of Omega 3
Fatty Acid
Sunflower Oil
Unsaturated –Saturated Fats:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Whipped Butter Lucerne Half &
Half
Amul Ghee
Philadelphia
Cream Cheese
(1/3 Less Fat
Than Original)
Pooja Ghee
Philadelphia
Original Cream
Cheese
Lucerne Whip
Cream
Daisy Sour
Cream
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 58
Other Foods
(Spices & Condiments)
Pickles:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Priya’s Garlic Priya’s Lime
Priya’s Mango Deep’s Mango
(Sweet)
Priya’s Mixed
Vegetable
Mother’s
Recipe’s
Mango (Punjabi
Style)
Priya’s Ginger
Ruchi’s Cut
Mango
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 59
Ruchi’s
Red Chilli
Ruchi’s Ginger
Ruchi’s Mango
Garlic
Deep’s Brinjal
(Aubergine)
Deep’s Lime
Relish
Deep’s Green
Chilli
Deep’s Ginger
Deep’s Garlic
Mother’s
Recipe’s Mixed
Vegetable
Mother’s
Recipe’s Green
Chilli
Pickles...CONTINUED……..
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Mother’s
Recipe’s Mixed
Vegetable (South
Indian Style)
Mother’s
Recipe’s Mango
(Sweet- Gujarati
Style)
Mother’s
Recipe’s Lime
(Sweet & Sour)
Mother’s
Recipe’s Mango
Ginger
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 60
Chutneys:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Mirch Masala’s
Mint
Mirch Masala’s
Coconut
Tamarind
Mirch Masala’s
Pani-Puri Paste
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 61
Ketchup & Sauces:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Chings’ Dark
Soy
Maggi’s Hot &
Sweet
Chings’ Red
Chilli
Chings’ Chilli
Vinegar
Maggi’s Masala
Chilli
Maggi’s
Tamarind
Maggi’s Chilli
Garlic
Maggi’s Tomato
Sauce/Ketchup
Maggi’s Teekha
Masala
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 62
Dips, Dressings & Jams/Jellies:
High Sodium
(300 milligrams
or more per
serving)
Medium
Sodium
(299-141
milligrams per
serving)
Low
(140 milligrams
or less per
serving)
Very Low
(35 milligrams
or less per
serving)
Sodium Free
(5 milligrams or
less per serving)
Pesto Salsa
Spinach Dip Kissan’s Mixed
Fruit Jam
Light Ranch Italian Dressing
& Marinade Original
Hummus
Kissan’s Mango
Jam
Extra Virgin
Olive Oil
Dressing
Eating Right
Balsamic Red
Wine Fat Free
Salad Dressing
Spinach
Artichoke
Cheese Spread
Kissan’s
Pineapple Jam
Creamy Poppy
Seed Dressing &
Dip
Newman’s Own
Ranch Salad
Dressing
Kraft Free
Caesar Italian
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 63
Salad Dressing
Bernstein’s
Cheese Fantastic
Light Salad
Dressing
Sample Recipes
Baked Fish
Recipe Facts
Serves: 2.0
Preparation Time: 30 minute(s)
Cooking Time: 15 minute(s)
Nutrition Facts
Serving Size: 2 pc (240 grams)
Amount Per Serving
Calories: 131.8
Fat Calories: 24.5
% Daily Value*
Total Fat 2.8 grams 4%
Saturated Fat 0.3 grams 1%
Cholesterol 12.8 milligrams 4%
Sodium 90.2 milligrams 4%
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 64
Ingredients:
2 oz, boneless Tuna, yellow fin, raw
1 cup, sliced Onions, raw
1 tsp Curry Powder
1/16 tsp Salt, table
1 pepper Peppers, hot chili, green, raw
1 cup Lemon juice, raw
1 tbsp Garlic Powder
1/4 cup Coriander (cilantro) leaves, raw
1 tsp Vegetable oil, canola
Cooking Directions:
Cut fish to half inch thick slices
Prepare marinate for fish by mixing oil, lemon juice, salt, garlic powder and curry
powder
Brush the marinate on the fish slices and leave it for half an hour
Meanwhile, preheat oven to 350 °F.
After half an hour prepare fish to be baked by spreading onion slices and whole green
chilies on top of fish slices.
Bake for 15 minutes or until fish is flaky.
Garnish with chopped coriander leaves and serve hot in lunch or dinner
Baked Mathri (Snack)
Total Carbohydrate 22.2 grams 7%
Dietary Fiber 2.4 grams 10%
Sugars 7.6 grams
Protein 8.9 grams 18%
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your caloric needs.
Recipe Facts
Serves: 4.0
Preparation Time: 10 minute(s)
Cooking Time: 15 minute(s)
Nutrition Facts
Serving Size: 2 (9 grams)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 65
Ingredients:
2 oz Whole Grain Wheat Flour
1 tsp Vegetable oil, canola
1/16 tsp salt, table
Cooking Directions:
Preheat oven to 320°F
Mix all the ingredients and
make a dough using little water
Divide the dough into 8 equal
portions and roll them in 2 inch
diameter
Lay them onto the baking sheet/
pan, greased with spray oil
Spray oil onto the mathris to prevent them from drying
Bake them at 320°F for 7-8 minutes.
After they are little cooked and slightly brown in color, flip them over and bake them for
another 5-7 minutes at 400°F
Take them out of the oven and let them cool
Eat right away with tea or coffee or save them for later in a air tight container
Nutritious Vegetable Pancake (Main course)
Amount Per Serving
Calories: 35.4
Fat Calories: 11.1
% Daily Value*
Total Fat 1.3 grams 2%
Saturated Fat 0.1 grams 1%
Cholesterol 0 milligrams 0%
Sodium 36.7 milligrams 2%
Total Carbohydrate 5.4 grams 2%
Dietary Fiber 0.9 grams 4%
Sugars 0.2 grams
Protein 1 gram 2%
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your caloric needs.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 66
Ingredients:
1/8 cup Rice, white, long-grain,
regular, raw, enriched
1/16 cup Black Beans, raw
1/16 cup Chickpeas, Garbanzo Beans,
Bengal Gram, raw
1/16 cup Mung Beans, raw
1/16 cup Semolina, enriched
1/16 tsp Ginger root, raw
1/4 pepper Jalapeno Peppers, raw
1/16 tsp Salt, table
1 serving(s) PAM Original (Cooking
Spray)
2 tsp Vegetable oil, canola
1/4 cup, chopped Cabbage, raw
1/4 cup, chopped Carrots, raw
1/4 cup, chopped Onions, raw
1/4 cup, chopped Green Bell or Sweet
Peppers, raw
Cooking Directions:
Soak rice and all the lentils/
dals for 4-5 hours
Grind the soaked rice and dal using little water to a fine batter
Add semolina to the batter and soak them over night
Right before making them into pancakes add salt and ginger-chili paste
Finely chop all the vegetables and add them to the batter.
Add oil to the batter
Add water if required to easily pour the batter on the pan with ladle
Cook using spray oil on both the sides until crisp and brown in color
Serve hot with low salt chutney or yogurt
Soy Tikki/ Patty (Snack)
Recipe Facts
Serves: 4.0
Preparation Time: 10 minute(s)
Cooking Time: 10 minute(s)
Nutrition Facts
Serving Size: 1 (54 grams)
Amount Per Serving
Calories: 94.3
Fat Calories: 23.2
% Daily Value*
Total Fat 2.6 grams 4%
Saturated Fat 0.2 grams 1%
Cholesterol 0 milligrams 0%
Sodium 45.2 milligrams 2%
Total Carbohydrate 14.9 grams 5%
Dietary Fiber 2.4 grams 10%
Sugars 1.9 grams
Protein 3.1 grams 6%
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your caloric needs.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 67
Ingredients:
1/2 cup Spinach, raw
1 tsp Coriander Seed
1 tsp Ginger
1 pepper Peppers, hot chili, green, raw
1 tsp Garlic, raw
1 ounce(s) Potatoes
1/16 tsp Salt, table
1 tsp Vegetable oil, canola
1 serving(s) PAM Original (Cooking
Spray)
1 tbsp Soy Flour, low-fat
Cooking Directions:
Boil potato, make ginger garlic
paste and finely chop green
chili
Mix all the ingredients together
in a bowl and make a round
tikki
Heat a pan and cook tikki using
spray oil on both the sides
Cook until tikki is crisp, brown in color and well done.
Serve hot with Chutney or make tikki chat and serve
Recipe Facts
Serves: 1.0
Preparation Time: 10 minute(s)
Cooking Time: 10 minute(s)
Nutrition Facts
Serving Size: 1 1 (109 grams)
Amount Per Serving
Calories: 129.1
Fat Calories: 50
% Daily Value*
Total Fat 5.7 grams 9%
Saturated Fat 0.5 grams 3%
Cholesterol 0 milligrams 0%
Sodium 164.9 milligrams 7%
Total Carbohydrate 16.7 grams 6%
Dietary Fiber 3.5 grams 14%
Sugars 4.1 grams
Protein 5.4 grams 11%
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your caloric needs.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 68
Spicy Cauliflower (Main course)
Ingredients:
1 cup Cauliflower, raw
1 tsp Ginger
1 tsp Garlic, raw
1 tsp Olive Oil
1/16 tsp Salt, table
1/16 tsp Turmeric
1/8 tsp Pepper, red or cayenne
1 serving(s) PAM Original (Cooking
Spray)
2 tsp Lemon juice, raw
Cooking Directions:
Wash and cut cauliflower
florets
Steam cook the florets in
microwave for 3 minutes
Let them cool, meanwhile
prepare ginger garlic paste
Mix all the ingredients and coat
cauliflower florets to the spice
mixture and leave it for 2 hours
Heat grill oven and roast it at 400 °F for 15 min and serve hot with chutney as starter or
the main course.
Recipe Facts
Serves: 1.0
Preparation Time: 10 minute(s)
Cooking Time: 20 minute(s)
Nutrition Facts
Serving Size: 1 1/2 cup (120 grams)
Amount Per Serving
Calories: 78.8
Fat Calories: 42
% Daily Value*
Total Fat 4.8 grams 7%
Saturated Fat 0.7 grams 4%
Cholesterol 0 milligrams 0%
Sodium 176.7 milligrams 7%
Total Carbohydrate 8.5 grams 3%
Dietary Fiber 2.9 grams 12%
Sugars 2.7 grams
Protein 2.4 grams 5%
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your caloric needs.
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 69
One-Day Sample Meal Pattern & Sample Menu for North
Indian (Vegetarian)
Meals Measure Sample menu
Breakfast 2 pieces
1/4 cup
Paneer Parantha
Tea, without sugar
(made with non fat milk)
Snack 1 small Apple
Lunch 2 in no:
1 cup, cooked
1 cup, cooked
1/2 cup
Chapatti (without ghee,
butter or any oil)
Rajmah Curry
Mix vegetable
(Cauliflower & carrot)
Yogurt plain
Snack 1/4 cup
2 piece
Tea, without sugar
(made with non fat milk)
Whole wheat Marie
biscuit
Dinner 1 in no:
1/3 cup
1 cup, cooked
1 cup, cooked
Chapatti
Brown rice, cooked
Plain Yellow dal
Okra(Bhindi) & onion
cooked in yogurt
Snacks 2 in no: Tangerines, small
Nutrition Facts
Total Calories 1794.4Kcal
Total Fat 59.7g
Saturated Fat 7.3g
Monounsaturated
Fat
30.5 g
Polyunsaturated
Fat
17.3g
Omega-3 Fatty
Acids
4.39g
Cholesterol 11.8 mg
Sodium 1126 mg
Total
Carbohydrate
250.8 g
Dietary Fiber 32.3g
Sugars 70.7 g
Protein 85.1 g
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 70
One-Day Sample Meal Pattern & Sample Menu for North
Indian (Non-Vegetarian)
Meals Measure Sample menu
Breakfast 1 cup, cooked
2 slices
2/3 tsp
1/4 cup
Scrambled eggs (egg
whites only) with
vegetables (onion, carrot,
spinach & tomato)
Whole wheat bread,
toasted, plain
Margarine (vegetable oil
based)
Tea, without sugar (made
with non fat milk)
Snack ½ cup Fruit Salad
Lunch 2 in no:
1 cup, cooked
1 cup, cooked
2/3 cup
Chapatti (without ghee,
butter or any oil)
Spicy Chole Curry
Turai or Lauki vegetable
Yogurt, nonfat, plain
Snack 1/4 cup
2 piece
Tea, without sugar (made
with non fat milk)
Khari Biscuit
Dinner 1 in no:
1/3 cup
1 cup
1 cup, cooked
1 cup, cooked
Chapati
Brown rice, cooked
Kadhi
Bhaji (Mustard greens)
Chicken curry
Snacks ½ cup Sorbet (Peach)
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 71
One-Day Sample Meal Pattern &
Sample Menu for South Indian
(Vegetarian)
Meals Measure Sample menu
Breakfast 2 pieces
1Tbsp
1/4 cup
3/4 cup
Steamed Adai
Tomato Chutney
Filter Coffee without
sugar (made with non fat
milk)
Blackberries
Snack 1/3 cup Sprouted Moong beans,
stir fried
Lunch 4 in no:
1 cup, cooked
1 Tbsp
2 cup, raw
Steamed Idlis
Sambhar (with
vegetables)
Powder chutney
Green Salad (Salad
leaves)
Snack 1 cup Plain Yogurt (non fat)
Dinner 1 ½ cup, cooked
½ cup, cooked
1 cup
Vegetable Khichdi
(using brown rice,
moong dal & vegetables)
Eggplant vegetable,
roasted
Cucumber Raita
Snacks 1 cup Papaya Shake (made
Nutrition Facts
Total Calories 1869Kcal
Total Fat 55.7g
Saturated Fat 9.5g
Monounsaturated
Fat
24.7 g
Polyunsaturated
Fat
16.2g
Omega-3 Fatty
Acids
2.7g
Cholesterol 101.3mg
Sodium 1709.9mg
Total
Carbohydrate
266 g
Dietary Fiber 26g
Sugars 91.5 g
Protein 88.7 g
Nutrition Facts
Total Calories 1839.8Kcal
Total Fat 45.5g
Saturated Fat 10.9g
Monounsaturated
Fat
17.1 g
Polyunsaturated
Fat
10.96g
Omega-3 Fatty
Acids
2.1g
Cholesterol 36.5mg
Sodium 1007.7mg
Total
Carbohydrate
268.4 g
Dietary Fiber 46.8g
Sugars 38.7 g
Protein 91.5 g
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 72
with non fat milk)
One-Day Sample Meal Pattern & Sample Menu for South Indian
(Non-Vegetarian)
Meals Measure Sample menu
Breakfast 4 Idlis & 1 cup,
cooked
vegetables
1/4 cup
Idlis, stir fried with
vegetables (onion &
green bell pepper)
Tea, without sugar
(made with non fat milk)
Snack 1 cup
Watermelon, diced
Lunch 2/3 cup, cooked
1 cup, cooked
½ cup, cooked
1 cup, chopped
Brown rice, cooked
Chicken chittinad
(cooked with tomato)
Cauliflower & potato
vegetable, stir fried
Cucumber salad
Snack 1/4 cup
1Tbsp
Filter Coffee without
sugar (made with non fat
milk)
Baked banana chips
Dinner 2 in no:
2/3 cup
Vegetable Uttapam
Yogurt chutney (nonfat)
Snacks 1 piece Banana, extra small
Nutrition Facts
Total Calories 1787.7Kcal
Total Fat 50.6g
Saturated Fat 9.9g
Monounsaturated
Fat
25.7 g
Polyunsaturated
Fat
11.5g
Omega-3 Fatty
Acids
2.9g
Cholesterol 63mg
Phytosterols 99mg
Sodium 870 mg
Total
Carbohydrate
255 g
Dietary Fiber 24.7g
Sugars 73 g
Protein 78.5 g
Copyright © 2011 Department of Nutrition, Food Science and Packaging, SJSU All Rights Reserved Page 73