The 10% Solution For A Healthy Life, Appendix 2

March 6, 2002

Nutritional Content of Food

(Tables adapted bona Food Values of Portions Commonly Used, 15th edition by jean A. T. Pennington and Helen Nichols Church. Copyright © 1989 by Jean A. T. Pennington. Copyright © 1980, 1985 by Helen Nichols Church and Jean A. T. Pennington. Reprinted by permission of Harper Collins Publishers, Inc.)

Please note that blank spaces in the following nutritional guide denote lack of information. Do not assume that missing values are zero.

1Not recommended. Information included for comparison.

2Sodium is 347 mg if salt is added according to label directions.

3Sodium is 280 mg if salt is added according to label directions.

41/3 cup (1 oz.) dry.

5Not recommended (except for very low fat varieties). Information included for comparison.

6Within the low-fat guidelines of tile 10% solution.

7Within the low-fat guidelines of the 10% solution.

8Not recommended. Information included for comparison.

9Popcorn is within the low-fat guidelines of the 10% solution if it is air-popped and eaten with-out butter.

10Not recommended. Information included for comparison.

11Not recommended. Information included for comparison.

12Not recommended. Information included for comparison.

13Contains egg white, corn oil, and non-fat dry-milk solids. Not recommended. Information included for comparison.

14Contains egg white, hydrogenated soybean oil, and soy protein.

15Not recommended. Information included for comparison.

16Made with white enriched flour and colored brown; not the same as whole-wheat bread.

17Low-sodium Ritz crackers contain 60 mg sodium.

18Low-salt Triscuits contain 35 mg sodium.

19Low-salt Wheat Thins contain 35 mg sodium.

20Most meats are too high in fat and cholesterol.

21Only non-fat and 1 percent fat dairy products are recommended.

22 Non-fat dry-milk solids.

23Non-fat dry-milk solids.

24Non-fat dry-milk solids.

25Values are averages for nine flavors.

26Not recommended (except for chestnuts). Information included for comparison.

27If salt is added, sodium is 218 mg.

28If salt is added, sodium is 179 mg.

29If salt is added, sodium is 187 mg.

30If salt is added, sodium is 131 mg.

31If unsalted, sodium is 2 mg.

32If salt is added, sodium is 218 mg.

33Only oil-free dressings are recommended.

34Not recommended. Information included for comparison.

35Unsalted stick margarine contains 1 mg sodium.

36Not recommended due to high fat content, but information included for comparison.

37Not recommended due to high fat content, but information included for comparison.

38If salt is added as specified on package, sodium is 550 mg.

39If salt is added as specified on package, sodium is 767 mg.

40If salt is added, sodium is 1,035 mg.

41If salt is added, sodium is 998 mg.

42Not recommended (though olive oil may be used in limited quantities). Information included for comparison.