Protein Foods
Foods
Chicken Breast Skinless
Beef, cooked
Soybeans, boiled
Tofu, firm
Turkey, light meat
Tuna, canned, drained
Sole (baked or broiled)
Salmon (baked, broiled)
Cottage cheese
Eggs, scrambled (added milk)
Skim milk powder
Macaroni and cheese
Cheese, mozzarella
Yogurt, plain, 1-2% M.F
Peanuts
Beans, baked
Milk, reduced fat
(1%, 2% and skim)
Almonds
Ice cream, vanilla, soft serve
Egg
Sunflower seeds
Pudding, instant prepared
Serving Size
Grams of Protein
(approx.).
75g
75g
¾ cup (175mL)
150g
75g
75g
75g
75g
½ cup (125mL)
2 eggs
4 tbsp
1 cup (250mL)
50g
¾ cup (175mL)
60mL
¾ cup (175mL)
25
24
21
21
21
19
18
17
15
13
12
11
10
10
10
9
1 cup (250mL)
9
60mL
1 cone
1 large
60mL
½ cup (125mL)
8
7
6
6
4
Here are some helpful hints for serving sizes …
Meat: 75g = a deck of cards
Cheese: 50g = 4 dice or your full thumb
Nuts: 60mL = a golf ball
NUTRITION
Common Food Nutrients Charts
High Calorie Foods
Foods
Macaroni and cheese
Muffin, fruit, commercial
Omelet, cheese
Noodles, egg, cooked
Soybeans, boiled
Peanuts
Almonds
Cream, whipping
Cashews
Cheese, swiss
Milk, 2% chocolate
Beef, cooked
Peanut butter
Sunflower seeds
Yogurt, 1-2% M.F
Milk, evaporated whole
Pecans
Walnuts
Avocado
Milk, whole
Ice Cream, vanilla, regular
Milk, 2%
Cheese, mozzarella
Oil, olive
Deli meat, salami
Cheese, cream, plain
Mayonnaise
2
Serving Size
Calories per Serving
(approx.).
1 cup (250mL)
1
2 eggs
1 cup (250mL)
¾ cup (175mL)
60mL
60mL
1tbsp (15mL)
60mL
50g
1 cup (250mL)
75g
2 tbsp (30mL)
60mL
¾ cup (175mL)
1 cup (250mL)
60mL
60mL
½
1 cup (250mL)
½ cup (125mL)
1 cup (250mL)
(50g)
1 tbsp (15mL)
2 slices
2 tbsp (30mL)
1 tbsp (15mL)
325
313
273
225
220
217
208
207
199
190
190
190
190
189
183
178
173
166
161
155
153
146
141
121
118
103
100
High Calorie Foods
Foods
Gelatin, prepared
Milk, skim
Egg, hard boiled
Milk, sweetened condensed
Skim milk powder
Juice, orange
Flax Seeds
Jams and Jelly
Applesauce, unsweetened
Popsicle
Syrup, table
Salad dressing, Italian
Margarine/Butter
Sour cream
Honey
Cream, half and half
Serving Size
Calories per Serving
(approx.).
½ cup (125mL)
1 cup (250mL)
1 large
1 tbsp (15mL)
4 tbsp
½ cup (125mL)
60mL
1 tbsp (15mL)
½ cup (125mL)
1
1 tbsp (15mL)
1 tbsp (15mL)
1 tsp (5mL)
1 tbsp (15mL)
1 tsp (5mL)
1 tbsp (15mL)
88
88
78
62
60
58
56
56
55
54
47
43
34
22
22
18
Helpful Hints…
Calories play an important role in gaining or maintaining weight during
treatment. To ensure you are getting enough, consume small, frequent
meals throughout the day and try to eat your biggest meal when your
appetite is at its best.
Make eating more enjoyable by inviting friends and family to eat with you.
Ask for their help with cooking and shopping. Try to carry snacks with you
if you are going to be away from home. Eat what you feel like eating even if
there is little variety. The important thing is that you get the energy
needed to get through treatment and maintain your strength.
3
Calcium Rich Foods
Foods
Sardines, canned in oil
Cheese, cheddar
Yogurt, 1-2% M.F
Milk, skim
Soy beverage
Milk, whole
Cheese, mozzarella
Tofu with calcium sulfate
Salmon, canned
Drinkable yogurt
White beans
Soybeans, boiled
Pudding
Almonds
Cottage cheese
Brazil nuts
Kale
Molasses
Flax seeds
Sunflower seeds
Sour cream, light
Broccoli, raw
Salmon, Atlantic
Serving Size
Milligrams of Calcium
(approx.).
1 can
50g
¾ cup (175mL)
1 cup (250mL)
1 cup (250mL)
1 cup (250mL)
50g
150g
75g
200mL
¾ cup (175mL)
¾ cup (175mL)
½ cup (125mL)
60mL
½ cup (125mL)
60mL
½ cup (125mL)
1 tbsp (15mL)
1 tbsp (15mL)
60mL
1 tbsp (15mL)
½ cup (125mL)
75g
405
361
332
324
316
291
269
234
208
191
141
130
141
89
73
57
49
44
36
23
22
22
11
Helpful Hints:
Typically your body only absorbs a portion of the calcium you consume
throughout the day. Vitamin D helps your body absorb calcium from food.
Vitamin D can be found in eggs, salmon, tuna, liver and fortified foods such
as milk and soymilk.
4
Iron Rich Foods
Foods
Best Sources:
Oysters, canned
Liver, beef
Spinach, cooked
Sardines
Tofu
Beans, kidney, red
Beef
Green peas, frozen
Other Sources:
Cashews
Pine nuts
Almonds
Mackerel
Bread, whole wheat
Poultry, dark meat
Shrimp
Spinach, raw
Pork
Egg yolk
Trout
Serving Size
Milligrams of Iron
(approx.).
½ cup (125mL)
75g
½ cup (125mL)
1 can
150g
¾ cup (175mL)
75g
½ cup (125mL)
8.8
4.6
3.4
3.1
2.4
2.4
2.0
1.3
60mL
60mL
60mL
75g
1 slice
75g
6 medium
1 cup (250mL)
75g
1 large
75g
2.1
1.9
1.5
1.2
1.2
1.0
0.9
0.9
0.8
0.7
0.2
Helpful Hints:
Heme iron (animal sources) is the easiest to absorb, but non-heme iron
(plant sources) can still be a valuable source of iron. Include meat or a
Vitamin C containing food with your meal to help your body absorb more
non-heme iron from plant sources. Vitamin C rich foods include: citrus
fruits, tomatoes, potatoes and sweet peppers.
5
Magnesium Rich Foods
Foods
Brazil nuts
Potato, baked
with skin
Soybeans, boiled
Almonds
Halibut, cooked
Cashews
Spinach, cooked
Soybeans, cooked
Tofu
Peas, split, boiled
Peanut butter
Sunflower seeds
Cereal, Shreddies
Raisins
Banana
Yogurt, 1-2% M.F.
Bread, whole wheat
Avocado
Milk, reduced fat
(1%, 2% and skim)
Spinach, raw
Wheat germ
Wheat bran
Green peas
Serving Size
Milligrams of
Magnesium (approx.).
60mL
1 medium
¾ cup (175mL)
60mL
3 oz or 75g
60mL
½ cup (125mL)
½ cup (125mL)
150g
¾ cup (175mL)
2 tbsp (30mL)
60mL
¾ cup (175mL)
4 tbsp (60mL)
1 medium
¾ cup (175mL)
1 slice
½
1 cup (250mL)
1 cup (250mL)
1 tbsp (15mL)
1 tbsp (15mL)
½ cup (125mL)
60mL
1 medium
133
121
109
99
90
90
83
75
56
52
50
42
38
37
32
31
30
29
28
25
23
22
19
133
121
Nutrient information adapted from: “Nutrient Value of Some Common
Foods”, published by Health Canada© 2008. www.healthcanada.gc.ca/cnf
6
Potassium Rich Foods
Foods
Potato, baked, with skin
Potato, boiled, with skin
Avocado
Spinach, cooked
Artichoke, boiled
Banana
Yogurt, plain
Beans, lima, boiled
Milk, 1% or 2% M.F.
Tomato
Salmon, Atlantic
Nectarines
Brussel sprouts
Orange juice
Cantaloupe
Tofu
Corn, sweet
Pear
Apricot
Mushrooms, raw
Dates, dried
Serving Size
Milligrams of
Potassium (approx.).
1 medium
1 medium
½
½ cup (125mL)
1 medium
1 medium
¾ cup (175mL)
½ cup (125mL)
1 cup (250mL)
1 medium
75g
1 medium
4 sprouts
½ cup (125mL)
½ cup (125mL)
150g
½ cup (125mL)
1 medium
2
3 medium
3
926
572
487
443
425
422
412
391
387
292
288
273
255
250
226
222
206
198
181
170
163
NS6582 (2011/03/15) Updated May 27, 2013
7