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Guidelines For Calories
Source: U.S. Department of Defence

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A. GENERAL INFORMATION No. 26(1)
GUIDELINES FOR CALORIES
Guidelines for calories employs two principles: (1) average calories based on food groups or
categories rather than calorie counting of individual recipes; and (2) controlling calories by simple
modifications. These modifications include serving method, smaller portion sizes, and eliminating
or minimizing high calorie accompaniments such as gravy and sauces and the fat added in food
preparation.
Food Categories and portion sizes follow: 1
BREAKFAST APPETIZERS (Small fruit serving)
The sample meal pattern on the last card of this guideline information suggests one of the
following fruit servings with the breakfast meal. (Items in bold face are good sources of
Vitamin C). Average calories per serving = 60:
1/2 cup, drained of syrup
Canned fruit
1/2 cup
Fruit juice, unsweetened
(orange, grapefruit, grapefruit and
orange, pineapple, apple, tomato,
vegetable, grape
1Army
users can refer to a listing of weight control portion sizes of AFRS recipes by recipe number in
"Nutrition Education and Calorie Awareness."
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(1)
Apple
1 small
1/2 small
Banana
1/2 cup
Berries, except strawberry
3/4 cup
Berries, strawberry (unsweetened)
1/2 cup
Cranberry juice cocktail
1/2 cup
Fruit cup
1/2
Grapefruit
1/2 cup
Grapefruit sections
1/2 cup
Grapefruit and pineapple juice cocktail
Grapes
12
Melon
1/4
Cantaloupe
1/8
Honeydew
Orange
1 small
1/2 cup
Orange and pineapple juice cocktail
Pear
1 small
Plums
2 medium
Prunes
2 medium
Raisins
2 tablespoons
Tangerine
1 medium
(CONTINUED)
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A. GENERAL INFORMATION No. 26(2)
GUIDELINES FOR CALORIES
BREAKFAST ENTREES (Equivalent to one-ounce meat serving)
Average calories per serving = 75-100
*Bacon, crisp
2 strips
Cheese
1 ounce slice or 1 inch cube
Egg (poached, soft cooked, hard cooked)
1
*Egg (fried, scrambled)
1
Ham or other lean meat
1 ounce slice
Peanut butter
2 tablespoons
Sausage
1 link or pattie
1/3 cup (No. 12 scoop)
Corned beef hash or
*Creamed ground beef
*Creamed chipped beef
*Higher in fat and higher in calories. As little fat as possible should be used in egg preparation.
(Shortening compound used for pan coating can be used to reduce fat in foods requiring grill
preparation.) Poached, soft cooked and hard cooked eggs are lowest in calories, because no fat is
involved in their preparation. Hot sandwiches may be served at breakfast for variety. Two slices of
bread or 1 English muffin, 1 ounce of meat or cheese and 1 strip bacon (250 to 300 calories), form a
complete breakfast except for milk and Breakfast Appetizer servings.
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(2)
STARCH SERVINGS (Bread/Cereal foods, principally)
This menu category includes breads, cereal and cereal products, legumes and starchy vegetables.
Average calories per serving = 80.
A. Breads
1/2
Bagel (whole wheat or plain)
Biscuit (2" diameter)
1
Bread (white, French, Italian, whole wheat,
1 slice
rye, pumpernickel, raisin)
1/2
English muffin
Roll, dinner
1 medium (1 ounce)
1/2
Roll, hamburger, hot dog, Kaiser
(2 oz roll)
Tortilla/taco shell (6" diameter)
1
Cornbread
2 inch square
Dumplings
1 average
1/4 inch (without butter or syrup)
Pancakes
French toast
1 slice without butter is equivalent
to one breakfast entree plus one
starch serving
Coffee cake
2 inch square
(CONTINUED)
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A. GENERAL INFORMATION No. 26(3)
GUIDELINES FOR CALORIES
B. Cereal Products
1/3 cup (counts as one starch
Baked macaroni and cheese
serving and one fat)
1/2 cup
Cereal, cooked
Cereal, ready-to-eat, unsweetened
1 individual box or 1 ounce
Crackers, saltine, 2 inch square
6
Crackers, soda, 21/2 inch square
4
1/2 cup
Grits
1/2 cup
Mexican rice
1/2 cup
Pasta, cooked (spaghetti, noodles, macaroni)
1/2 cup
Rice, steamed
1/2 cup
Rice pilaf
1/2 cup (counts as one starch
Spanish rice
serving and one fat)
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(3)
C. Starchy Vegetables
1/3 cup
Beans (lima, pinto, kidney, white)
1/2 cup
Corn
Corn on the cob
1 medium ear
Potato, baked or boiled
1 small
1/2 cup
*Potatoes, hashed brown, lyonnaise,
cottage fried
*Potato griddle cake (German)
1 cake
1/2 potato
Sweet potato, baked
1/2 cup
Sweet potato, mashed
1/2 cup
Succotash
1/2 cup
Peas
1/2 cup
Winter squash
*Fat serving should be eliminated from the meal
(CONTINUED)
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A. GENERAL INFORMATION No. 26(4)
GUIDELINES FOR CALORIES
FAT SERVINGS
Fats are concentrated sources of calories. Average calories per serving = 45.
1/8
Avocado (4" diameter)
Bacon, crisp
1 strip
Bacon fat
1 teaspoon
Blue Cheese Dressing
1 tablespoon
Butter or margarine
1 pat or 1 teaspoon
Cream for coffee
2 tablespoons
Cream, sour
2 tablespoons
Cream, whipping
1 tablespoon
Cream cheese
1 tablespoon
Creamy Italian dressing
1 tablespoon
French dressing
1 tablespoon
Green Goddess dressing
1 tablespoon
Italian dressing
1 tablespoon
Low-calorie dressing
2 tablespoons
Salad dressing
1 teaspoon
Thousand Island dressing
1 tablespoon
Olives
5 small
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(4)
BEVERAGES
A. Milk Servings
Two 8-ounce glasses of milk or other dairy product equivalent are recommended daily for adults to
meet calcium requirements. One Milk Serving equals one 8-ounce glass milk or equivalent.
Approximate calories per serving = 90.
1 cup (1/2 pint or 8 fluid ounces)
Milk, skim
3/4 cup (6 fluid ounces)
Milk, low fat
1/2 cup (4 fluid ounces)
Milk, whole
Buttermilk
1 cup
Yogurt, low fat (without fruit)
1 cup
B. Other Beverages
Unsweetened black coffee, unsweetened tea, sugar-free soft drinks, and bouillons range from 0 to 25
calories.
Sweetened soft drinks, milk shakes, and hot cocoa are high in sugar and calories. Milk shakes range
in calories from approximately 290-450 calories depending on the ingredients used. Milk shakes
contribute calcium. Dehydrated ice milk-milk shake mix (approximately 290 calories per serving)
is a source of both calcium and Vitamin A�a consideration for Navy afloat patrons when milk is not
available to supply these nutrients.
(CONTINUED)
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A. GENERAL INFORMATION No. 26(5)
GUIDELINES FOR CALORIES
APPETIZERS (lunch/dinner)
A fruit or fruit juice or vegetable juice serving, large or small, is a good appetizer. Other possible
appetizers containing about 120 calories include:
Soup
Broth-based soups (e.g., chicken noodle)
1 cup
1/2 cup
Creamy soups
Stuffed celery (filled with cheese
2-4 sticks
spread or peanut butter)
1/2 cup
Fruit cup
LARGE FRUIT SERVINGS (for lunch/dinner appetizer or dessert)
Serve fresh fruits whenever possible to avoid the sugar added to most canned and frozen fruits. When
only canned fruits are available, serve 1/2 cup and drain off the syrup. The following fruit servings
are twice the size of the breakfast fruit servings and provide about 120 calories per serving.
Apple
1 medium
1 small or 1/2 large
Banana
Berries (except strawberry)
1 cup
Grapes
10
Melon
1/2
Cantaloupe
1/4
Honeydew
Watermelon
2 cups (chunks)
Nectarine
1 large
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(5)
Orange
1 medium
Peach
1 large
Pear
1 medium
Pineapple
1 cup (chunks)
Plums
2 large or 4 medium
Prunes
2 large or 4 medium
1/4 cup
Raisins
Tangerine
l large
Fruit juice, unsweetened
1 cup
Tomato or vegetable juice
1 cup
MEAT SERVINGS (3 ounce lunch/dinner entree)
An ounce of cooked meat provides approximately 75 calories. Lean meats such as bottom round, roast
veal, chicken without skin and fish contain approximately 55 calories per ounce. High-fat meats such
as cold cuts, spareribs, sausage, corned beef and frankfurters have about 100 calories per ounce.
Serve lean meats whenever possible to reduce saturated fats, cholesterol and calories. Trim off
visible fat. Remember that sauces and gravies, except tomato, seafood cocktail, and mustard, should
be avoided by weight-conscious personnel. The following meats have about 225 calories per serving.
For the most part, plain meat portions are 3 ounces cooked (4 ounces raw meat makes a 3-ounce
portion when cooked); mixed dishes (casseroles) are 1 cup. Use slotted spoon to serve casserole dishes
such as beef stew to minimize calories from the gravy.
(CONTINUED)
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A. GENERAL INFORMATION No. 26(6)
GUIDELINES FOR CALORIES
Portion Size
A. Beef
3-11/3 ounce meatballs
Beef, ground, meatballs
Beef, ground, meat loaf
3 ounces (1 inch thick slice)
Beef, ground, pattie
1 pattie
Beef, oven roast
3 ounces
Beef, pot roast
3 ounces
Beef stew
1 cup (use slotted spoon)
Chili con carne
1 cup
Liver
4 ounces
Meat sauce (for spaghetti)
1 cup
Steak, grilled
3 ounces
Steak, Swiss
3 ounces
B. Fish/Seafood
4-41/2 ounces
Baked fish
Salmon cakes
1 cake
Salmon loaf
1 inch slice
Scallop creole
1 cup
Seafood newburg
1 cup
Shrimp creole
1 cup
3/4 cup
Shrimp curry
3/4 cup
Tuna salad
Baked tuna and noodles (counts
1 cup
as entree plus starch serving)
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(6)
C. Pork
Ham, sliced
3 ounces
Ham, chunks
1 cup
Ham, loaf
3 ounces
Pork chop
1 small
Pork chop suey
1 cup (use slotted spoon)
Pork roast
3 ounces
D. Poultry
1/4 chicken (thigh and drumstick or
Chicken, baked
1 breast piece and wing)
Chicken, BBQ, without extra sauce 1/4 chicken
3/4 cup
Chicken (or turkey) salad
1/4 duck
Duck, roast (high in fat)
1/2 hen
Rock Cornish hen
Turkey, cutlet
1 cutlet
Turkey, roast, sliced
3 ounces
E. Veal
Veal steak, breaded
1 small steak
Veal parmesan
3 ounces
Veal roast, sliced
3 ounces
Cottage cheese, 3/4 cup, is nutritionally similar to 3 ounces of meat.
(CONTINUED)
A. GENERAL INFORMATION No. 26(7)
GUIDELINES FOR CALORIES
VEGETABLE SERVINGS (cooked)
Vegetables prepared without added fats or sugar are very low in calories, about 25 per half-cup
serving. The somewhat starchy vegetables, such as green peas and winter squash, contain about 70
calories per half-cup serving. Dark green and deep yellow vegetables are good sources of Vitamin A.
Most dark green vegetables, if not overcooked, are also reliable sources of Vitamin C.
Asparagus
6 to 7 spears
1/2 cup
Beans, green or wax
1/2 cup
Beets, sliced
1 large stalk or 1/2 cup
Broccoli
Brussels sprouts
5 to 6 sprouts
1/2 cup
Cabbage
1/2 cup
Carrots, sliced
1/2 cup
Cauliflower
1/2 cup
Eggplant
1/2 cup
Greens
1/2 cup
Mushrooms
1/2 cup
Okra
1/2 cup
Onions
1/2 cup
Peas, green
1/2 cup
Spinach
Squash, yellow or zucchini, sliced  1/2 cup
1/2 cup
Tomatoes, stewed
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(7)
SALADS (including raw vegetables)
Most salads fall into the Vegetable/Fruit Group of the Basic Four Food Groups. Salads can be low in
calories, if consumption of dressings and starchy salad bar items is limited. Fruits and vegetables
add fiber to the diet; raw vegetables have negligible calories. For a tossed salad of very few calories,
lemon juice, vinegar and seasonings, or Zero Dressing can be substituted for regular salad dressings.
The following Armed Forces Recipe Service salads provide 45 to 80 calories per 1/2 cup serving.
1/2 cup
Carrot salad (shredded carrots
with dressing, raisins or pineapple)
1/2 cup
Cole slaw
1/4 cup plus 3 slices fruit as desired
Cottage cheese
1/2 cup
Cucumber and onion salad
1/2 cup
Fruit salad
1/2 cup
Pickled beet and onion salad
1/2 cup
Pickled green bean salad
1/3 cup drained
Three bean salad
Tossed salads
Greens as desired plus 1
tablespoon dressing or 2
tablespoons low-calorie dressing
1/2 cup
Waldorf salad
Relishes: celery sticks, carrot sticks, green peppers, radishes, cherry tomatoes
and tomato wedges, cucumber and dill pickles have negligible calories.
(CONTINUED)
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A. GENERAL INFORMATION No. 26(8)
GUIDELINES FOR CALORIES
DESSERTS
Fruit is a low fat, low calorie dessert with a greater ratio of essential vitamins and minerals to
calories than many other common desserts, and is preferable for weight-conscious personnel as a
dessert choice. Generally, the portions for cake, brownies, cookies and pie are one-half the Armed
Forces Recipe Service portion. Approximate calories per serving is 150.
4 inch square, 11/2 inches thick
Cake, angel food, plain
Cake, unfrosted
2 inch square
Cobbler, any flavor
2 inch square
Cookie, 3 inch diameter
1
Cookie, bar type
2 inch square
1 small or 1/2 large (1 ounce)
Doughnut (not filled)
1/2 cup or a 3 inch square
Gelatin dessert, plain
1/2 cup
Ice cream, sherbet, or frozen
yogurt, plain
1/12 of 9 inch pie (1/2 regular serving)
Pie
Pudding or custard without topping   1/2 cup
Sandwiches�Portions Recommended for Weight Control
Sandwiches provide entree variety for dieters. They replace the usual entree, starch, and fat
serving of a meal. One sandwich or 1/2 submarine is a portion. (The exception is Beef Tacos.
Two tacos equal the entree, starch, and fat serving.) Butter and salad dressing should be omitted
from the recipe. Breads�rye, French, whole wheat, sandwich and pumpernickel that weigh about
1 ounce per slice are permitted. One-half of a 6-inch submarine roll equals 2 slices of bread. One
Kaiser roll, hamburger bun, hot dog roll, or English muffin is equivalent to 2 slices of bread.
REVISION
(OVER)
A. GENERAL INFORMATION No. 26(8)
SAMPLE 1500-1700 CALORIE MEAL PLAN
Breakfast Pattern
1�Breakfast Appetizer (Fruit or Juice)
1�Breakfast Entree
2�Starch Servings
1�Fat Serving1
1 Cup Skim or 2% Lowfat Milk, or 1/2 cup whole
Coffee or Tea�as desired (without cream or sugar)
Lunch Pattern
1�Lunch Appetizer
1�Lunch Entree
1�Starch Serving
Vegetables�(plain�as desired or 1/2 cup buttered or starchy vegetable)
1�Salad (lettuce�as desired plus 2 tbsp low calorie salad dressing or 1/2 cup fruit or
other vegetable salad)
1�Fat serving1
1 Cup Skim or 2% Lowfat Milk or 1/2 cup whole
Coffee or Tea�as desired (without cream or sugar)
(CONTINUED)
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A. GENERAL INFORMATION No. 26(9)
GUIDELINES FOR CALORIES
Dinner Pattern
1�Dinner Entree
1�Starch Serving
Vegetables (plain�as desired or 1/2 cup buttered or starchy vegetable)
1�Salad (lettuce�as desired plus 2 tbsp low calorie salad dressing or 1/2 cup fruit or
other vegetable salad)
1�Fat Serving1
1�Dessert Serving
Coffee or Tea�as desired (without cream or sugar)
1Fat
servings are optional. By selecting those items at the lower end of the average calorie range,
i.e., fresh fruit rather than a small portion of dessert, the meal plan more nearly approximates
1500 calories. (Lettuce salads and fresh fruit are not always available in Navy general messes
afloat.)
NOTE: Navy and Marine Corps food service personnel can use this meal pattern as the basis of the
Healthy Choices Plan. Army and Air Force users should refer to the Fitness and Short Order Menu
Pattern in Department of the Army Supply Bulletin SB 10-260, and the Sensible Limited Intake
Menu (SLIM) in United States Air Force Worldwide Menu AFP 146-17, respectively.
REVISION



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