Nutritional Miscellany

Produce Types and Serving Sizes to Equal 10 Carbs:

Fruit and Vegetables, 1/4 cup
beetroot, carrots, celeriac
(no fruit)

Fruits and Vegetables, 1/3 cup:
apples, black currants, blueberries, cherries, elderberries, kiwi, kumquats, loganberries, mango, pears, pineapple, plums

leeks, winter squash

Fruits and Vegetables, 1/2 cup:
apricots, blackberries, cranberries, guava, lemons, limes, mulberries, nectarines, oranges, papaya, peach, red currants, strawberries, tangerines

asparagus, avocado, cauliflower, chicory leaves, chives, fennel bulb, flax seeds, kale, kohlrabi, mushrooms, onions, peppers, pumpkin, summer squash, tomato, turnip

Fruits and Vegetables, 2/3 cup:
coconut meat, gooseberries, grapefruit (white), melon, raspberries
(no vegetables)

Fruits and Vegetables, 1 cup:
avocados, rhubarb (avocado is listed twice--I think it may be due to type of avocado. I'll check into it)

broccoli, cabbage, celery, zucchini, cucumber, endive, lettuce, mustard greens, spinach, spring greens, swiss chard, turnip greens

The larger the allowable portion to reach 10 carbs, the lower-carb the food is. For example, 1 cup (8 oz.) salad greens vs. 1/4 cup (2 oz.) of carrots.

I've been sitting on this list for a few years, and it's highly likely there's newer and better info on the web. When I have more time, I'll scout around and see if it exists. I haven't been able to find the original source for this material, it's been so long.

BEST FOOD SOURCES OF VITAMINS AND MINERALS

Non-starchy sources of negative-calorie foods:
Asparagus, beet, broccoli, carrots, cauliflower, celery, chili peppers, cucumber, dandelion, endive, garden cress, garlic, green beans, lettuce, onion, papaya, radishes, spinach, turnip, zucchini.

*Negative calorie foods are those foods which take more energy to digest than they give in calories. Traditional sources of negative-calorie foods include starch-filled grains and beans/legumes, but it turns out there ARE non-starchy forms of it too. Consuming lots of starch-filled negative-calorie foods will lead to weight loss, but at the expense of muscle and protein depletion.

More on NEGATIVE CALORIES.

Food Calorie Counts Per Serving From the Exchange Diet

25 Calories
1/2 c. cooked vegetables
1 c. raw vegetables or salad greens
1/2 c. vegetable juice

35 Calories
1 oz. turkey or chicken breast (skin removed), white fish fillet, canned tuna in water, shellfish
3/4 c. cottage cheese, low- or non-fat (for those who do dairy)
2 egg whites
1/4 c. egg substitute (for those who use it)

45 Calories
1 t. oil, butter, mayonnaise
1/8 avocado
8 large black olives
10 large stuffed green olives
1 slice bacon

55 Calories
1 oz. chicken or turkey breast (dark meat--skin removed), salmon/swordfish/herring, lean beef, veal, lamb (roast or loin chop), pork (tenderloin or fresh ham)
1/4 c. cottage cheese (4.5%)
2 medium sardines

60 Calories
1 small apple
1/2 grapefruit
1 c. fresh berries (straw-, rasp-, and blue)
4 oz. unsweetened juice

75 Calories
1 oz. beef (any prime cut), corned beef, ground beef, pork chop
1 med. whole egg

I went through the Nutritional Database and my own cupboards/fridge/freezer for more info. Here's a taste from my freezer:

Shiloh Farms grass-fed organic ground beef (12% fat)
1 package = 16 oz.
4 oz. (one serving) = 230 calories
1 oz. of this meat = 58 calories

If I'm allowing myself 500 calories daily, one 4-oz. serving of this meat would account for almost half my food for the day. If I divide this 4 oz. serving between myself and Hubby, I've cut the calories in half (to 115). A quarter pound of ground beef + whatever raw produce I can scrounge into a salad = more than enough food for our 1000 calorie daily allotment (500 calories each). Conversely, I can raise the meat content and use less (but higher-fiber) produce in the salad to meet my 500 calorie goal. I can also make mini-meatballs, and add them into the salad, or cut up an ounce of solid meat and add that to the salad...or even use a lower-calorie meat, or avocado in place of the meat (maybe a dressing?).

Some further internet-hunting yielded:

Apples (medium--all varieties) = 65 calories
Avocado (medium--one whole) = 255 calories
Blueberries (1 cup) = 50 calories
Blackberries (1 cup) = 50 calories
Coconut (100 grams, or about 1/2 c.) = 270 calories
Coconut water (250 ml.) = 50 calories
Dates (3 only--all types) = 160 calories
Lemon (1 medium) = 25 calories
Olives (all types--1 medium) = 10 calories
Plums (1 medium) = 35 calories
Raspberries (100 grams, or about 1/2 c.) = 25 calories
Strawberries (1 large) = 10 calories
Broccoli (100 grams, or about 1/2 c.) = 20 calories
Cabbage (all types-- 1 c.) = 20 calories
Carrots (1 medium) = 35 calories
Cauliflower (1 c.) = 20 calories
Cucumber (1 medium) = 10 calories
Eggplant (raw--100 gr., or about 1/2 c.) = 20 calories
Garlic (1 clove) = 5 calories
Kale (1 c.) = 50 calories
Lettuce (all types--30 gr., or about 1/5 c.) = 5 calories
Mustard greens (1/2 c.) = 15 calories
Onions (1 medium) = 30 calories
Pumpkin (mashed--1 scoop) = 25 calories
Sauerkraut (100 gr., or about 1/2 c.) = 20 calories
Shallots (3 only) = 5 calories
Spinach (100 gr., or about 1/2 c.) = 15 calories
Squash (no type specified--100 gr., or about 1/2 c.) = 25 calories
Sweet Potato (100 gr., or about 1/2 c.) = 60 calories
Taro (100 gr.) = 110 calories
Tomato (1 medium raw) = 20 calories
Turnip (100 gr.) = 15 calories
Watercress (1 bunch) = 20 calories
Zucchini (1 medium) = 30 calories

From the pantry and cupboards:
Wyman's canned wild blueberries 1/2 c. = 50 calories
NoMato no-tomato sauce 1 c. = 70 calories
Thai Kitchen coconut milk (full fat) 1/3 c. = 140 calories
Farmer's Market organic canned pumpkin 1/2 c. = 50 calories
Crown Prince Wild Alaskan pink salmon (canned) 1/4 c. = 90 calories
Nutiva EV coconut oil 1T. = 130 calories
NOW macadamia nut oil 1T. = 120 calories
Kroger pure honey 1T. = 60 calories
NOW shredded coconut 3T. = 90 calories
NOW almond flour 1/4 c. = 145 calories
Pacific organic chicken broth 1 c. = 15 calories
So Delicious coconut beverage 1 c. = 50 calories
Food Lion EV olive oil 1T. = 120 calories
Diamond walnut halves 1 oz. = 200 calories
Diamond slivered almonds 1 oz. = 170 calories

The remaining foods aren't of much caloric consequence (spices, lemon juice, etc.)

Other foods have no labels (bulk bought or not required--like meats), so I'm going to have to hit the Nutritional Database for them. So far, it's shaping up that a quick overview of a Paleo 500-calorie diet would encourage low-fat and mostly vegetarian eating just to be able to fit decent amounts of meat in there.

Now you see why vegetarian eating encourages non-meat forms of protein--the calories in meat add up, but so do nuts, and you wouldn't be able to get as much protein in a meal as you would using legumes or food combining using starchy foods and dairy. I once wrote an article about calculating the cost of protein, which laid all this out. In the end, you get the same protein, but a higher quantity of food (like we NEED it)--most of it starchy and unhealthful. And we wonder where the obesity epidemic stems from...look to the farm subsidy program, which subsidizes what? Corn, wheat, and soybeans, along with a few other foods. A non-food it subsidizes that affects diets is cotton, for the cottonseed oil.

Meats, nuts, and oil may be fatty and caloric, but look what you're getting in those calories: Omega-3, some minerals, amino acids, some protein, and no salt--in organ meats, you also get some vitamins. It isn't ALL bad!

Not much vegetation I know of holds all that.

PRIMAL TOAD'S PALEO EMERGENCY FOODS PANTRY

Primal Toad has now managed to whittle his emergency survival foods to just three here.