Monday, February 3, 2008: Day 1

Rode bike from McHenry Village to SCOE. 2 miles and cold.

9:00am SCOE walkout 1 mile around the block

10:30 biked back to McHenry Villiage with Judy L.
Breakfast: 2 servings Kashi cereal + fruit
Lunch: Clam chowder & 2 slices bread
10 servings fruit/veg

Sodium: 1 teaspoon of salt = 2,400 mg of sodium (2.4 grams)

Rye bread - 187

Rye, reduced calorie - 115

Sourdough bread - 173

Wheat bread - 148

Wheat, cracked wheat bread - 153

Plain bagel - 561

Plain bagel, mini, 1 oz - 139

Plain bagel, large, 3.9 oz - 700

Butter, 1 Tablespoon - 117

Butter, unsalted, 1 Tablespoon - 2

Cheddar cheese - 176

Cottage cheese, low fat, 4 oz - 360

Cottage cheese, fat free, 4 oz - 380

Egg, whole, large, 1 - 63

Milk, 1 cup 1% - 123

Sour Cream, 2 Tablespoons

Sour cream, regular - 15

Sour cream, reduced fat - 25

Sour cream, fat free - 40

Yogurt, 8 oz

Yogurt, whole milk, plain - 114

Yogurt, low fat - 172

Yogurt, fat free - 187

Yogurt, low fat, fruit flavored - 143

Clams, 3 oz raw - 31

Tuna, albacore - 34

Tuna, yellowfin - 31

DRIED FRUIT

Apples, 1 oz - 25

Apricots - 3

Pears, 1 oz - 2

Prunes, pitted, 1 oz - 1

Raisins, seedless 1 oz - 3

FRESH FRUIT

FRUIT, fresh, sodium content in mg

Apples, 1 medium - 0

Apricots, 1 medium - negligible

Asian pear - 0

Bananas, 1 medium - 1

Blackberries - 0

Blueberries, 1/2 cup - 4

Canteloupe, 1/8 of melon - 5

Cherries, sweet - 0

Cherries, sour, 1 cup - 5

Crabapple - 1

Cranberries, 1 cup - 1

Grapefruit - 9

Grapes, 1 cup - 2

Honeydew Melon, 1/2 medium - 7

Lemons, 1 medium - 1

Nectarines - 0

Oranges - 0

Peaches - 0

Pears - 0

Pineapples, chopped, 1 cup - 2

Plums - 0

Raspberries - 0

Strawberries, 1/2 cup - 1

Tangerines, 1 medium - 1

Tomatoes, medium - 4

Watermelon, cubed, 1 cup -

NUTS, unsalted (1/4 cup) sodium content in mg

Almonds, raw - 4

Brazil nuts, raw - 1

Cashews, dry roasted - 6

Coconut, dried - 4

Hazelnuts, raw - 1

Macadamia, dry roasted - 2

Peanuts, dry roasted - 6

Pecans, raw - negligible

Pine nuts, raw - 2

Pistachio, dry roasted - 2

Walnuts, raw - negligible

MEATS AND POULTRY (3 oz raw, unprocessed), sodium content in mg

Beef

Chuck - 65

Flank - 60

Porterhouse - 47

Rib Roast - 45

Round Steak - 44

Rump - 64

Sirloin - 44

T-bone - 47

Chicken, meat only

Breast - 58

Dark meat, roasted - 79

White meat, roasted - 43

Hot Dogs - 600-800, varies by brand

Lamb

Leg - 50

Loin - 49

Rib - 47

Shoulder - 55

Pork

Bacon - 621

Blade - 60

Canadian Bacon - 1,197

Ham, cured, canned - 837

Ham, fresh, lean part only - 61

Leg - 47

Loin - 54

Sirloin - 37

Spareribs - 65

Tenderloin - 42

Sausage - 600-900, varies by brand

Turkey, meat only

Breast - 51

Dark meat, roasted - 67

White meat, roasted - 54

VEGETABLES, fresh (1/2 cup raw), sodium content in mg

Acorn squash - 2

Alfalfa sprouts - 1

Artichoke - 1 medium, steamed - 79

Asparagus - 1

Bamboo shoots, 1/2 cup - 10

Bean sprouts, 1/2 cup - 20

Beans, green - 3

Beets - 49

Bell peppers - 2

Broccoli - 12

Brussels sprouts - 11

Butternut squash - 3

Cabbage - 14

Carrots - 20

Cauliflower - 8

Celery - 54

Chow Mein vegetables, 1/2 cup - 422

Corn - 12

Cucumbers - 1

Lettuce - 2

Mushrooms - 1

Onions - 2

Peas, edible-pod - 4

Peas, green - 3

Potatoes, medium, baked - 16

Pumpkins - 1

Radishes - 14

Spaghetti squash - 9

Spinach - 22

Tomatoes - 4