3                                                                                                             2
                                                                                                                                       12dAd     1d Ad          1 tbsp                      d               with mustar
                                                                                                                                       99dAd      11dAd         1 tbsp                         onnaise      with may
                                                                                                                                        105dAd   9d Ad         1 oz                                         with cheese
                                                                                                                                        426        20          ¼ lb                                      amburger on bunH
                          242        12      east   ½ br                                  eaten                                        15dAd     0d Ad          1 tbsp                                      with catsup (ketchup)
                                                                     east, skin          ried chicken brF                               258        15        1                                           ot dog on bun, plainH
                          174       5        east   ½ br                             edv    emor                                        202        10         mallS                                      ench fries, small, fast foodrF
                                                                        east, skin          ried chicken brF                            114       9            1 oz                          ack) ey J   onterM
                          514        27           1 slice                            ead, 5” diam, with milky brrF                                                               ,                          (American, Cheddar
                          173       8            3 oz                           oasted    utton, rM                                                                                                         Cheese, whole milk 
                          180       7              1 piece                         ead (3” x 3” x 1”)Corn br                           88         8            1 oz                    egular, r            Bologna, beef
                          129       6             ½ cup                                      milk, fat added                            100       3               1 cracker                       ead     ilot brP
                                                                                          ashed potatoes, with whole M                 99         3            3 oz                                         Chinook salmon, smoked
                          142       4            3 oz                           oasted       Caribou, r                                 100       1            3 oz                             w-fat fishch, loerP
                          134       3            3 oz                  ound or steak, gr    enison, deerV                              99         1            3 oz                      , drained        una, in waterT
                          127       3            3 oz                                       eal (ringed flesh)S                         185       1            4 oz                                 y beanseparT
                          124       2            3 oz                                 oastedlk, rE                                      161        11          1 oz                  egular            otato chips, rP
                          122       2            3 oz                            oasted    uffalo, rB                                   105       0            1 oz                ee                     otato chips, fat frP
                          114       1            3 oz                             oasted  oose, rM                                     82         8             1 tbsp             egular     essing, ralad drS
                         83         1            1 ear        , plain   , 5” ear             Corn on the cob                           43         3             1 tbsp            w fat       essing, loalad drS
                          188       1             ½ cup                                    eadedbr                                     16         0             1 tbsp           ee              essing, fat fralad drS
                                                                       east, skinless,     aked chicken brB                            83         0             ½ cup                                   ild rice, cookedW
                         22         0             ½ cup                                     ummer squashS                              23         0             ½ cup                   esh               trawberries, frS
                         57         0             ½ cup                                    aked potato, small, 2”, plainB              14         0             1 cup                            eens     alad grS
                         ORIESALC (g) ATF      VINGSER                                       ITEM                                      ORIESALC (g) ATF      VINGSER                                       ITEM
                                                                                  ptions    inner OD                                                                                             ptions   unch OL
                    er     ount      alorie C  t and Cae Ftiv  a Na                  an Indian/AlaskAmeric                        er     ount       alorie C t and Cae Ftiv  a Na                  an Indian/AlaskAmeric
                                                                                                        Fold Here
                 American Indian/Alaska Native Fat and Calorie Counter                                                           American Indian/Alaska Native  
                   Dessert Options                                                                                               Fat and Calorie Counter
                   ITEM                                   SERVING       FAT (g)    CALORIES                                      The Fat and Calorie Counter can help you keep track of the number of fat 
                   Angel food cake, ¹⁄8 of                                                                                       grams and calories in foods you may eat. Choose healthier options by: 
                   cake, 10” diam)                       1 piece           0          212                                        Eating fewer foods that are high in fat.
                   Beverages, diet soda                 1 ½ cups           0           0                                         Making half of your plate fruits and vegetables.
                      Beverages, regular soda             ½ cup            0          150                                        Talk to your health care team about developing a healthy eating plan.
                   Watermelon, cubed                      1 cup            0           46                                        Breakfast Options
                   Highbush salmonberries                 ½ cup            1           32                                        ITEM                                       SERVING     FAT (g)   CALORIES
                   Ice cream, regular                     ½ cup           12          178                                        Blueberries, fresh                         ½ cup          0         41
                   Carrot cake, ¹⁄10 of cake,                                                                                    Cranberries, fresh                         ½ cup          0         22
                   9” diam                               1 piece          17          326                       e                Egg whites, fried without fat                 1           0         14
                   Pie, single crust, ¹⁄6 of  pie,                                                              er                  Egg, fried with fat                        1           6         83
                   9” diam                               1 piece          42          729
                                                                                                                old H            Cold cereal, corn flakes                    1 cup         0        110
                   For more information call 800-CDC-INFO (800-232-4636)                                        F                Toast slice, whole wheat, plain               1           1         70
                   TTY 888-232-6348 or visit www.cdc.gov/info.                                                                   Oatmeal, no fat added                      ½ cup          1         73
                   To order resources, visit www.cdc.gov/diabetes/ndep.                                                             Oatmeal, fat added                      ½ cup          3         90
                   HHS’ NDEP is  jointly sponsored by CDC and NIH.                                                               Milk, skim, nonfat                          1 cup         0         86
                   NDEP-129                                                                                                         Milk, almond                             1 cup       2.5         90
                   March 2017                                                                                                       Milk, soy                                1 cup       3.5         60
                                                                                                                                    Milk, whole                              1 cup         8        150
                                                                                                                                 Butter, regular                             1 tsp         4         34
                                                                                                                                 Ham, extra lean                              3 oz         5        123
                                                                                                                                    Ham, untrimmed regular                    3 oz        13        192
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