Food_Item	Category	Calories (kcal)	Protein (g)	Carbohydrates (g)	Fat (g)	Fiber (g)	Sugars (g)	Sodium (mg)	Cholesterol (mg)	Meal_Type	Water_Intake (ml)
Scrambled Eggs (2 large)	Protein/Dairy	180	12.0	2.0	14.0	0.0	1.0	180	370	Breakfast	250
Whole Wheat Toast (1 slice)	Grain	80	4.0	14.0	1.0	2.0	2.0	140	0	Breakfast	0
Coffee (black)	Beverage	5	0.3	0.0	0.1	0.0	0.0	5	0	Breakfast	0
Banana	Fruit	105	1.3	27.0	0.4	3.1	14.0	1	0	Breakfast	0
Grilled Chicken Salad	Meal/Protein	350	30.0	10.0	20.0	5.0	4.0	400	80	Lunch	500
Apple	Fruit	95	0.5	25.0	0.3	4.4	19.0	2	0	Snack	0
Salmon (4oz grilled)	Protein/Fish	230	25.0	0.0	14.0	0.0	0.0	60	60	Dinner	250
Quinoa (1 cup cooked)	Grain	222	8.0	39.0	3.6	5.0	1.0	13	0	Dinner	0
Steamed Broccoli (1 cup)	Vegetable	55	3.7	11.2	0.6	5.1	2.0	40	0	Dinner	0
Greek Yogurt (plain 1 cup)	Dairy	150	25.0	8.0	3.0	0.0	7.0	85	10	Snack	250
Oatmeal (1 cup cooked)	Grain	160	6.0	28.0	3.0	4.0	1.0	2	0	Breakfast	250
Blueberries (1/2 cup)	Fruit	42	0.5	11.0	0.2	1.8	7.0	1	0	Breakfast	0
Almonds (1 oz)	Nut	164	6.0	6.0	14.0	3.5	1.0	1	0	Snack	0
Turkey Sandwich (on wheat)	Meal/Processed	340	22.0	34.0	12.0	5.0	6.0	850	50	Lunch	500
Carrot Sticks (1 cup)	Vegetable	52	1.2	12.3	0.3	3.6	6.0	88	0	Snack	0
Spaghetti Bolognese	Meal/Pasta	460	20.0	55.0	18.0	6.0	10.0	700	50	Dinner	250
Side Salad (light dressing)	Vegetable	70	2.0	8.0	4.0	3.0	3.0	150	0	Dinner	0
Protein Shake (Whey)	Supplement	120	24.0	3.0	1.0	1.0	2.0	160	5	Snack	500
Cereal (Frosted Flakes 1 cup)	Grain/Processed	130	2.0	31.0	0.0	1.0	11.0	190	0	Breakfast	0
Milk (2%	1 cup)	Dairy	122	8.0	12.0	5.0	0.0	12.0	100	20	Breakfast
Lentil Soup (1 can)	Meal/Legume	230	15.0	35.0	3.0	12.0	6.0	650	0	Lunch	250
White Rice (1 cup cooked)	Grain	204	4.2	44.5	0.4	0.6	0.1	2	0	Dinner	0
Tofu Stir-fry	Meal/Vegetarian	400	18.0	30.0	22.0	7.0	9.0	500	0	Dinner	250
Orange	Fruit	62	1.2	15.4	0.2	3.1	12.0	0	0	Snack	0
Bagel (plain)	Grain	270	11.0	55.0	1.5	2.0	5.0	430	0	Breakfast	250
Cream Cheese (2 tbsp)	Dairy	100	2.0	2.0	10.0	0.0	1.0	90	30	Breakfast	0
Tuna Salad (1/2 cup)	Meal/Fish	190	19.0	2.0	12.0	1.0	1.0	400	30	Lunch	500
Crackers (5 whole wheat)	Grain/Processed	90	2.0	14.0	3.0	2.0	0.0	180	0	Lunch	0
Beef Steak (6oz sirloin)	Protein/Meat	270	42.0	0.0	10.0	0.0	0.0	90	115	Dinner	250
Baked Potato (medium)	Vegetable	160	4.3	36.0	0.2	3.8	1.0	17	0	Dinner	0
Ice Cream (1/2 cup vanilla)	Dairy/Dessert	145	2.5	17.0	7.5	0.5	16.0	55	30	Snack	0
Pizza (1 slice pepperoni)	Meal/Processed	290	12.0	34.0	12.0	2.0	4.0	720	35	Dinner	250
Avocado Toast (1 slice)	Meal/Vegetarian	260	7.0	28.0	15.0	10.0	1.0	350	0	Breakfast	500
Hard-Boiled Egg (1 large)	Protein	78	6.3	0.6	5.3	0.0	0.5	62	187	Snack	0
Chicken Wrap (with tortilla)	Meal/Processed	410	25.0	38.0	17.0	5.0	3.0	780	60	Lunch	250
Grapes (1 cup)	Fruit	104	1.1	27.0	0.2	1.4	23.0	3	0	Snack	0
Cottage Cheese (1/2 cup)	Dairy	90	12.0	5.0	3.0	0.0	4.0	400	10	Snack	0
Burger (cheeseburger)	Meal/Processed	550	30.0	40.0	30.0	3.0	7.0	1100	90	Dinner	500
French Fries (medium)	Vegetable/Processed	340	4.0	44.0	17.0	4.0	0.3	230	0	Dinner	0
Protein Bar	Supplement/Processed	210	20.0	22.0	7.0	6.0	1.0	180	5	Snack	500
Black Beans (1/2 cup)	Legume	114	7.6	20.4	0.5	7.5	0.3	1	0	Lunch	0
Salsa (1/4 cup)	Vegetable	20	0.8	4.5	0.1	1.0	3.0	250	0	Lunch	0
Chicken Noodle Soup (1 can)	Meal/Processed	150	7.0	18.0	5.0	2.0	2.0	890	15	Lunch	250
Peanut Butter (2 tbsp)	Nut	190	7.0	8.0	16.0	2.0	3.0	140	0	Snack	0
Celery Sticks (1 cup)	Vegetable	14	0.6	3.0	0.2	1.4	1.2	77	0	Snack	0
Cod (4oz baked)	Protein/Fish	95	20.0	0.0	0.8	0.0	0.0	95	55	Dinner	250
Green Beans (1 cup)	Vegetable	31	1.8	7.0	0.2	2.7	3.3	6	0	Dinner	0
Chocolate Chip Cookie (1 large)	Dessert	220	2.5	30.0	11.0	1.5	19.0	160	20	Snack	0
Tea (Green	1 cup)	Beverage	2	0.5	0.0	0.0	0.0	0.0	2	0	Breakfast
Shrimp (3oz steamed)	Protein/Fish	84	20.0	0.2	0.2	0.0	0.0	100	161	Dinner	250
Pancakes (2 medium)	Grain	180	5.0	30.0	5.0	1.0	6.0	450	25	Breakfast	0
Maple Syrup (2 tbsp)	Condiment	104	0.0	27.0	0.0	0.0	24.0	2	0	Breakfast	0
Sausage Link (1 cooked)	Protein/Meat	85	5.0	1.0	7.0	0.0	0.5	300	20	Breakfast	0
Smoothie (Fruit & Yogurt)	Beverage/Meal	280	12.0	55.0	3.0	7.0	40.0	70	5	Breakfast	250
Tofu (4oz firm)	Protein/Vegetarian	90	10.0	3.0	5.0	2.0	1.0	10	0	Lunch	0
Brown Rice (1 cup cooked)	Grain	215	5.0	45.0	1.8	3.5	0.4	10	0	Lunch	0
Bell Pepper (1 medium red)	Vegetable	31	1.2	6.0	0.3	2.1	4.2	4	0	Lunch	0
Hummus (2 tbsp)	Legume	70	2.0	4.0	5.0	2.0	0.0	130	0	Snack	0
Pita Bread (1 whole wheat)	Grain	170	6.0	35.0	1.5	5.0	2.0	320	0	Snack	0
Pork Chop (4oz grilled)	Protein/Meat	220	30.0	0.0	10.0	0.0	0.0	70	85	Dinner	250
Mashed Potatoes (1 cup)	Vegetable	230	4.0	35.0	8.0	3.0	2.0	350	15	Dinner	0
Corn (1 cup)	Vegetable	132	4.7	30.0	1.8	3.6	8.9	2	0	Dinner	0
Soda (1 can Coke)	Beverage	140	0.0	39.0	0.0	0.0	39.0	45	0	Snack	355
Pretzels (1 oz)	Grain/Processed	110	3.0	23.0	1.0	1.0	1.0	450	0	Snack	0
Cheddar Cheese (1 oz)	Dairy	115	7.0	1.0	9.5	0.0	0.5	180	30	Snack	0
Caesar Salad (with chicken)	Meal/Protein	470	30.0	15.0	30.0	3.0	3.0	890	75	Lunch	250
Orange Juice (1 cup)	Beverage	112	1.7	25.8	0.5	0.7	20.8	2	0	Breakfast	240
Bacon (2 slices cooked)	Protein/Meat	86	6.0	0.2	6.8	0.0	0.1	330	18	Breakfast	0
Waffles (2 homemade)	Grain	220	6.0	28.0	9.0	1.5	3.0	420	45	Breakfast	0
Pear	Fruit	101	0.6	27.0	0.2	5.5	16.0	2	0	Snack	0
Chicken Breast (4oz roasted)	Protein/Meat	185	35.0	0.0	4.0	0.0	0.0	80	95	Lunch	500
Mixed Nuts (1/4 cup)	Nut	200	6.0	8.0	18.0	3.0	2.0	1	0	Snack	0
Tilapia (4oz baked)	Protein/Fish	110	22.0	0.0	2.5	0.0	0.0	50	50	Dinner	0
Asparagus (1 cup steamed)	Vegetable	40	4.3	7.4	0.4	3.6	3.5	4	0	Dinner	0
Sweet Potato (1 medium baked)	Vegetable	103	2.3	23.6	0.2	3.8	7.4	41	0	Dinner	0
Popcorn (3 cups air-popped)	Grain	93	3.0	18.6	1.1	3.6	0.1	2	0	Snack	250
Raisins (1/4 cup)	Fruit	130	1.3	34.0	0.2	1.6	25.0	5	0	Snack	0
Macaroni & Cheese (1 cup)	Meal/Pasta	350	10.0	40.0	17.0	2.0	5.0	750	40	Lunch	250
Tomato Soup (1 can)	Meal/Vegetable	170	4.0	25.0	6.0	4.0	15.0	900	10	Lunch	0
Grilled Cheese Sandwich	Meal/Processed	390	15.0	32.0	22.0	3.0	4.0	800	60	Lunch	0
Beef Tacos (2 hard shell)	Meal/Meat	380	18.0	28.0	22.0	5.0	3.0	600	50	Dinner	500
Refried Beans (1/2 cup)	Legume	115	7.0	19.0	1.0	6.0	1.0	480	0	Dinner	0
Guacamole (1/4 cup)	Vegetable/Condiment	90	1.0	4.0	8.0	3.0	0.5	120	0	Dinner	0
Watermelon (1 cup diced)	Fruit	46	0.9	11.5	0.2	0.6	9.4	2	0	Snack	0
English Muffin (whole wheat)	Grain	134	6.0	26.0	1.0	4.4	1.0	210	0	Breakfast	250
Peanut Butter & Jelly Sandwich	Meal/Processed	390	12.0	50.0	17.0	5.0	20.0	450	0	Lunch	250
Clam Chowder (1 cup)	Meal/Seafood	200	10.0	18.0	9.0	1.0	2.0	870	30	Lunch	0
Iced Tea (Sweetened 16oz)	Beverage	180	0.0	46.0	0.0	0.0	46.0	15	0	Snack	500
Lasagna (1 serving meat)	Meal/Pasta	350	20.0	30.0	17.0	4.0	7.0	850	55	Dinner	250
Garlic Bread (1 slice)	Grain	150	4.0	18.0	7.0	1.0	1.0	310	0	Dinner	0
Chocolate Milk (1 cup)	Beverage/Dairy	200	8.0	26.0	8.0	1.0	24.0	160	30	Snack	0
White Bread (1 slice)	Grain	70	2.0	13.0	1.0	0.6	1.2	140	0	Breakfast	0
Jelly (1 tbsp grape)	Condiment	50	0.0	13.0	0.0	0.1	12.0	5	0	Breakfast	0
Veggie Burger (1 patty)	Protein/Vegetarian	120	11.0	10.0	4.0	5.0	1.0	350	0	Lunch	250
Bun (hamburger)	Grain	140	4.0	26.0	2.0	1.0	4.0	260	0	Lunch	0
Ketchup (1 tbsp)	Condiment	20	0.2	5.0	0.1	0.2	4.0	160	0	Lunch	0
Muffin (Blueberry 1 large)	Grain/Dessert	380	5.0	55.0	16.0	2.0	30.0	350	50	Breakfast	250
Coffee (with cream/sugar)	Beverage	50	0.5	5.0	3.0	0.0	4.5	10	10	Breakfast	250
Potato Chips (1 oz)	Snack/Processed	160	2.0	15.0	10.0	1.0	0.5	170	0	Snack	0
Tzatziki Sauce (2 tbsp)	Condiment/Dairy	30	1.5	2.0	2.0	0.0	1.5	100	5	Dinner	0
Pancakes (2 medium)	Grain	180	5.0	30.0	5.0	1.0	6.0	450	25	Breakfast	0
Maple Syrup (2 tbsp)	Condiment	104	0.0	27.0	0.0	0.0	24.0	2	0	Breakfast	0
Sausage Link (1 cooked)	Protein/Meat	85	5.0	1.0	7.0	0.0	0.5	300	20	Breakfast	0
Smoothie (Fruit & Yogurt)	Beverage/Meal	280	12.0	55.0	3.0	7.0	40.0	70	5	Breakfast	250
Tofu (4oz firm)	Protein/Vegetarian	90	10.0	3.0	5.0	2.0	1.0	10	0	Lunch	0
Brown Rice (1 cup cooked)	Grain	215	5.0	45.0	1.8	3.5	0.4	10	0	Lunch	0
Bell Pepper (1 medium red)	Vegetable	31	1.2	6.0	0.3	2.1	4.2	4	0	Lunch	0
Hummus (2 tbsp)	Legume	70	2.0	4.0	5.0	2.0	0.0	130	0	Snack	0
Pita Bread (1 whole wheat)	Grain	170	6.0	35.0	1.5	5.0	2.0	320	0	Snack	0
Pork Chop (4oz grilled)	Protein/Meat	220	30.0	0.0	10.0	0.0	0.0	70	85	Dinner	250
Mashed Potatoes (1 cup)	Vegetable	230	4.0	35.0	8.0	3.0	2.0	350	15	Dinner	0
Corn (1 cup)	Vegetable	132	4.7	30.0	1.8	3.6	8.9	2	0	Dinner	0
Soda (1 can Coke)	Beverage	140	0.0	39.0	0.0	0.0	39.0	45	0	Snack	355
Pretzels (1 oz)	Grain/Processed	110	3.0	23.0	1.0	1.0	1.0	450	0	Snack	0
Cheddar Cheese (1 oz)	Dairy	115	7.0	1.0	9.5	0.0	0.5	180	30	Snack	0
Caesar Salad (with chicken)	Meal/Protein	470	30.0	15.0	30.0	3.0	3.0	890	75	Lunch	250
Orange Juice (1 cup)	Beverage	112	1.7	25.8	0.5	0.7	20.8	2	0	Breakfast	240
Bacon (2 slices cooked)	Protein/Meat	86	6.0	0.2	6.8	0.0	0.1	330	18	Breakfast	0
Waffles (2 homemade)	Grain	220	6.0	28.0	9.0	1.5	3.0	420	45	Breakfast	0
Pear	Fruit	101	0.6	27.0	0.2	5.5	16.0	2	0	Snack	0
Chicken Breast (4oz roasted)	Protein/Meat	185	35.0	0.0	4.0	0.0	0.0	80	95	Lunch	500
Mixed Nuts (1/4 cup)	Nut	200	6.0	8.0	18.0	3.0	2.0	1	0	Snack	0
Tilapia (4oz baked)	Protein/Fish	110	22.0	0.0	2.5	0.0	0.0	50	50	Dinner	0
Asparagus (1 cup steamed)	Vegetable	40	4.3	7.4	0.4	3.6	3.5	4	0	Dinner	0
Sweet Potato (1 medium baked)	Vegetable	103	2.3	23.6	0.2	3.8	7.4	41	0	Dinner	0
Popcorn (3 cups air-popped)	Grain	93	3.0	18.6	1.1	3.6	0.1	2	0	Snack	250
Raisins (1/4 cup)	Fruit	130	1.3	34.0	0.2	1.6	25.0	5	0	Snack	0
Macaroni & Cheese (1 cup)	Meal/Pasta	350	10.0	40.0	17.0	2.0	5.0	750	40	Lunch	250
Tomato Soup (1 can)	Meal/Vegetable	170	4.0	25.0	6.0	4.0	15.0	900	10	Lunch	0
Grilled Cheese Sandwich	Meal/Processed	390	15.0	32.0	22.0	3.0	4.0	800	60	Lunch	0
Beef Tacos (2 hard shell)	Meal/Meat	380	18.0	28.0	22.0	5.0	3.0	600	50	Dinner	500
Refried Beans (1/2 cup)	Legume	115	7.0	19.0	1.0	6.0	1.0	480	0	Dinner	0
Guacamole (1/4 cup)	Vegetable/Condiment	90	1.0	4.0	8.0	3.0	0.5	120	0	Dinner	0
Watermelon (1 cup diced)	Fruit	46	0.9	11.5	0.2	0.6	9.4	2	0	Snack	0
English Muffin (whole wheat)	Grain	134	6.0	26.0	1.0	4.4	1.0	210	0	Breakfast	250
Peanut Butter & Jelly Sandwich	Meal/Processed	390	12.0	50.0	17.0	5.0	20.0	450	0	Lunch	250
Clam Chowder (1 cup)	Meal/Seafood	200	10.0	18.0	9.0	1.0	2.0	870	30	Lunch	0
Iced Tea (Sweetened 16oz)	Beverage	180	0.0	46.0	0.0	0.0	46.0	15	0	Snack	500
Lasagna (1 serving meat)	Meal/Pasta	350	20.0	30.0	17.0	4.0	7.0	850	55	Dinner	250
Garlic Bread (1 slice)	Grain	150	4.0	18.0	7.0	1.0	1.0	310	0	Dinner	0
Chocolate Milk (1 cup)	Beverage/Dairy	200	8.0	26.0	8.0	1.0	24.0	160	30	Snack	0
White Bread (1 slice)	Grain	70	2.0	13.0	1.0	0.6	1.2	140	0	Breakfast	0
Jelly (1 tbsp grape)	Condiment	50	0.0	13.0	0.0	0.1	12.0	5	0	Breakfast	0
Veggie Burger (1 patty)	Protein/Vegetarian	120	11.0	10.0	4.0	5.0	1.0	350	0	Lunch	250
Bun (hamburger)	Grain	140	4.0	26.0	2.0	1.0	4.0	260	0	Lunch	0
Ketchup (1 tbsp)	Condiment	20	0.2	5.0	0.1	0.2	4.0	160	0	Lunch	0
Muffin (Blueberry 1 large)	Grain/Dessert	380	5.0	55.0	16.0	2.0	30.0	350	50	Breakfast	250
Coffee (with cream/sugar)	Beverage	50	0.5	5.0	3.0	0.0	4.5	10	10	Breakfast	250
Potato Chips (1 oz)	Snack/Processed	160	2.0	15.0	10.0	1.0	0.5	170	0	Snack	0
Tzatziki Sauce (2 tbsp)	Condiment/Dairy	30	1.5	2.0	2.0	0.0	1.5	100	5	Dinner	0
Scallops (3oz seared)	Protein/Seafood	95	17.0	5.0	1.0	0.0	0.0	180	35	Dinner	0
Risotto (Mushroom 1 cup)	Meal/Grain	250	7.0	35.0	9.0	3.0	3.0	600	20	Dinner	0
Caprese Salad	Meal/Vegetable	240	10.0	8.0	18.0	2.0	5.0	350	40	Lunch	250
Balsamic Vinaigrette (2 tbsp)	Condiment	90	0.0	3.0	9.0	0.0	2.5	300	0	Lunch	0
Cherries (1 cup)	Fruit	77	1.6	19.0	0.5	2.5	15.0	0	0	Snack	0
Turkey Bacon (2 slices)	Protein/Meat	70	6.0	1.0	5.0	0.0	0.5	360	30	Breakfast	0
Grits (1 cup cooked)	Grain	150	3.0	32.0	1.0	2.0	0.5	320	0	Breakfast	0
Butter (1 tbsp)	Condiment/Dairy	100	0.1	0.0	11.0	0.0	0.0	82	30	Breakfast	0
Meatball Sub (6 inch)	Meal/Processed	580	28.0	55.0	27.0	6.0	10.0	1200	70	Lunch	500
Kiwifruit (1 medium)	Fruit	46	0.9	11.1	0.4	2.3	6.7	2	0	Snack	0
Beef Jerky (1 oz)	Snack/Processed	116	9.4	3.1	7.2	0.5	2.5	590	30	Snack	0
Figs (2 medium)	Fruit	74	0.6	19.2	0.3	2.9	16.2	2	0	Snack	0
Lobster (3oz steamed)	Protein/Seafood	76	16.0	0.0	0.7	0.0	0.0	250	125	Dinner	250
Melted Butter (for lobster)	Condiment	200	0.2	0.0	22.0	0.0	0.0	164	60	Dinner	0
Corn on the Cob (1 large)	Vegetable	125	5.0	29.0	1.5	3.0	5.0	2	0	Dinner	0
Vegetable Soup (1 can)	Meal/Vegetable	140	4.0	22.0	4.0	6.0	8.0	780	5	Lunch	250
Saltine Crackers (5 crackers)	Grain/Processed	60	1.0	10.0	1.5	0.5	0.0	140	0	Lunch	0
Mango (1 cup slices)	Fruit	99	1.4	24.7	0.6	2.6	22.5	2	0	Snack	0
Cheesecake (1 slice)	Dessert	320	5.0	28.0	21.0	1.0	20.0	280	65	Snack	250
Pad Thai (Chicken 1.5 cups)	Meal/Pasta	550	25.0	60.0	22.0	5.0	10.0	950	70	Dinner	500
Spring Roll (Veg 2 rolls)	Snack/Processed	180	4.0	25.0	7.0	3.0	3.0	450	0	Dinner	0
Coconut Water (1 cup)	Beverage	46	1.7	8.9	0.5	2.6	6.3	252	0	Snack	240
Kimchi (1/2 cup)	Vegetable	22	1.7	4.0	0.4	2.4	1.5	750	0	Side	0
Sashimi (Salmon 3 pcs)	Protein/Fish	120	18.0	0.0	5.0	0.0	0.0	45	40	Lunch	0
Wasabi (1 tsp)	Condiment	10	0.1	2.2	0.1	0.3	1.0	40	0	Lunch	0
Seaweed Salad (1/2 cup)	Vegetable	60	2.0	8.0	3.0	2.0	4.0	350	0	Lunch	0
French Onion Soup (1 cup)	Meal	150	6.0	15.0	7.0	2.0	5.0	800	20	Lunch	250
Croutons (1/4 cup)	Grain	50	1.5	7.0	2.0	0.5	0.5	140	0	Lunch	0
Shepherd's Pie (1 serving)	Meal/Meat	400	20.0	35.0	20.0	6.0	7.0	850	55	Dinner	250
Green Peas (1/2 cup)	Legume	62	4.1	11.1	0.2	4.4	4.2	2	0	Dinner	0
Apple Pie (1 slice)	Dessert	410	3.0	58.0	19.0	3.0	25.0	320	0	Snack	0
Gin & Tonic (1 drink)	Beverage	170	0.0	13.0	0.0	0.0	13.0	2	0	Snack	180
Red Wine (5 oz glass)	Beverage	125	0.1	3.8	0.0	0.0	0.9	6	0	Dinner	0
Halibut (4oz baked)	Protein/Fish	125	24.0	0.0	2.5	0.0	0.0	60	40	Dinner	250
Quinoa Salad (1 cup)	Meal/Vegetarian	260	9.0	32.0	12.0	6.0	4.0	300	0	Lunch	250
Lemonade (1 cup)	Beverage	99	0.1	26.0	0.0	0.1	25.0	30	0	Snack	240
Pistachios (1 oz shelled)	Nut	159	5.7	7.7	12.8	3.0	2.2	2	0	Snack	0
Oat Milk (1 cup)	Beverage/Dairy-Alt	120	3.0	16.0	5.0	2.0	7.0	100	0	Breakfast	0
Biscuits and Gravy (1 serving)	Meal/Processed	480	10.0	45.0	28.0	2.0	3.0	1100	35	Breakfast	250
Avocado (1/2 fruit)	Fruit	160	2.0	8.5	14.7	6.7	0.7	7	0	Breakfast	0
Corn Flakes (1 cup)	Grain	100	2.0	24.0	0.0	1.0	3.0	200	0	Breakfast	0
T-Bone Steak (6oz)	Protein/Meat	460	38.0	0.0	33.0	0.0	0.0	110	105	Dinner	0
Creamed Spinach (1/2 cup)	Vegetable	190	5.0	8.0	16.0	3.0	2.0	450	50	Dinner	0
Pecans (1 oz)	Nut	196	2.6	3.9	20.4	2.7	1.1	0	0	Snack	0
Fruit Cocktail (canned 1 cup)	Fruit	110	1.0	28.0	0.0	2.0	26.0	10	0	Snack	0
Ramen (Instant 1 pack)	Meal/Processed	380	9.0	53.0	14.0	2.0	2.0	1580	0	Lunch	500
Mocha Latte (16oz)	Beverage	360	12.0	48.0	15.0	2.0	42.0	150	45	Snack	473
Cucumber Slices (1 cup)	Vegetable	16	0.7	3.6	0.1	0.5	1.7	2	0	Snack	0
Feta Cheese (1 oz)	Dairy	75	4.0	1.2	6.1	0.0	0.7	316	25	Lunch	0
Olives (Kalamata 5 large)	Fruit	35	0.2	1.0	3.5	0.5	0.0	210	0	Lunch	0
Chicken Alfredo (1.5 cups)	Meal/Pasta	680	35.0	45.0	38.0	4.0	5.0	980	120	Dinner	250
Breadstick (1 large)	Grain	160	4.0	28.0	3.0	1.0	2.0	350	0	Dinner	0
Cobb Salad	Meal/Protein	510	30.0	12.0	38.0	7.0	6.0	800	210	Lunch	500
Blue Cheese Dressing (2 tbsp)	Condiment	150	1.0	2.0	16.0	0.0	1.0	320	10	Lunch	0
Mandarin Orange (1 medium)	Fruit	37	0.6	9.3	0.2	1.3	7.3	1	0	Snack	0
Cashews (1 oz roasted)	Nut	163	4.3	9.2	13.1	0.9	1.4	140	0	Snack	0
Eggo Waffle (2 waffles)	Grain/Processed	180	4.0	30.0	5.0	1.0	4.0	400	0	Breakfast	0
Diet Soda (1 can)	Beverage	0	0.0	0.0	0.0	0.0	0.0	40	0	Lunch	355
Pulled Pork Sandwich	Meal/Meat	480	25.0	48.0	20.0	3.0	15.0	900	75	Lunch	250
Macadamia Nuts (1 oz)	Nut	204	2.2	3.9	21.5	2.4	1.3	1	0	Snack	0
Crab Cakes (2 medium)	Meal/Seafood	340	20.0	18.0	20.0	1.0	2.0	700	120	Dinner	250
Tartar Sauce (2 tbsp)	Condiment	60	0.2	2.0	5.5	0.1	1.5	180	5	Dinner	0
Lemon Bar (1 square)	Dessert	150	1.5	22.0	6.0	0.5	15.0	80	30	Snack	0
Almond Milk (Unsweetened 1 cup)	Beverage/Dairy-Alt	30	1.0	1.0	2.5	1.0	0.0	160	0	Breakfast	240
Rice Krispies (1.5 cups)	Grain	160	3.0	37.0	0.5	0.5	4.0	290	0	Breakfast	0
Sugar (1 tsp for cereal)	Condiment	16	0.0	4.0	0.0	0.0	4.0	0	0	Breakfast	0
Tuna (Canned 3oz in water)	Protein/Fish	90	20.0	0.0	1.0	0.0	0.0	250	35	Lunch	0
Mayonnaise (1 tbsp)	Condiment	90	0.1	0.1	10.0	0.0	0.1	70	5	Lunch	0
Pickle (1 spear dill)	Vegetable	5	0.2	1.0	0.1	0.3	0.5	300	0	Lunch	0
Lobster Bisque (1 cup)	Meal/Seafood	250	8.0	12.0	18.0	1.0	3.0	850	50	Lunch	250
Reuben Sandwich	Meal/Processed	650	28.0	35.0	40.0	5.0	6.0	1500	100	Lunch	500
Sauerkraut (1/4 cup side)	Vegetable	7	0.3	1.5	0.0	1.0	0.6	234	0	Lunch	0
Mushroom (White 1 cup sliced)	Vegetable	15	2.2	2.3	0.2	0.7	1.4	4	0	Dinner	0
Soy Milk (Original 1 cup)	Beverage/Dairy-Alt	110	8.0	9.0	4.5	2.0	6.0	125	0	Breakfast	240
Chicken Tikka Masala (1.5 cups)	Meal/Meat	480	30.0	20.0	30.0	5.0	8.0	900	95	Dinner	250
Naan Bread (1 piece)	Grain	260	8.0	45.0	5.0	2.0	3.0	450	10	Dinner	0
Cucumber Salad (1/2 cup)	Vegetable	40	1.0	5.0	2.0	1.0	4.0	200	0	Dinner	0
Vodka Soda (1 drink)	Beverage	100	0.0	0.0	0.0	0.0	0.0	5	0	Snack	180
Chocolate Croissant	Dessert	350	6.0	40.0	19.0	3.0	15.0	300	40	Breakfast	250
Sweet & Sour Chicken (1 cup)	Meal/Processed	380	18.0	45.0	15.0	3.0	25.0	750	50	Dinner	0
Egg Drop Soup (1 cup)	Meal/Vegetable	65	5.0	6.0	2.0	0.5	1.0	780	50	Dinner	0
String Cheese (1 stick)	Dairy	80	6.0	1.0	6.0	0.0	0.0	210	20	Snack	0
Turkey Burger (1 patty)	Protein/Meat	160	22.0	2.0	8.0	0.0	1.0	400	70	Lunch	250
Mustard (1 tbsp	yellow)	Condiment	10	0.5	1.0	0.5	0.5	0.0	160	0	Lunch
Potato Salad (1/2 cup)	Meal/Vegetable	180	2.0	19.0	11.0	2.0	3.0	500	10	Lunch	0
Cranberry Juice (1 cup)	Beverage	130	0.0	33.0	0.0	0.0	30.0	10	0	Breakfast	240
Spinach (1 cup	raw)	Vegetable	7	0.9	1.1	0.1	0.7	0.1	24	0	Lunch
Chicken Piccata (1 serving)	Meal/Meat	350	30.0	10.0	20.0	1.0	2.0	600	90	Dinner	250
Angel Hair Pasta (1 cup)	Grain	200	7.0	42.0	1.0	2.0	1.0	1	0	Dinner	0
Olive Oil (1 tbsp)	Condiment	120	0.0	0.0	14.0	0.0	0.0	0	0	Dinner	0
Garlic (1 clove)	Vegetable	4	0.2	0.9	0.0	0.1	0.0	1	0	Dinner	0
Salami (3 slices)	Protein/Processed	110	6.0	1.0	9.0	0.0	0.5	500	30	Snack	0
Provolone Cheese (1 slice)	Dairy	100	7.0	1.0	8.0	0.0	0.5	250	20	Snack	0
Ginger Ale (1 can)	Beverage	124	0.0	32.0	0.0	0.0	31.0	40	0	Snack	355
Shrimp Scampi (1 cup)	Meal/Seafood	380	22.0	40.0	15.0	3.0	3.0	750	140	Dinner	0
Tiramisu (1 slice)	Dessert	450	7.0	42.0	28.0	2.0	25.0	150	180	Snack	250
Cereal Bar (Fruit)	Snack/Processed	140	2.0	30.0	3.0	1.0	15.0	110	0	Breakfast	250
Veal Parmesan (1 serving)	Meal/Meat	550	40.0	30.0	30.0	4.0	7.0	1100	130	Dinner	250
Spaghetti (side)	Grain	100	3.5	21.0	0.5	1.0	0.5	0	0	Dinner	0
Hot Chocolate (1 cup)	Beverage	200	3.0	30.0	8.0	2.0	25.0	160	10	Snack	240
Coconut Shrimp (5 pcs)	Meal/Seafood	320	10.0	25.0	20.0	3.0	8.0	600	80	Dinner	0
Sweet Chili Sauce (2 tbsp)	Condiment	70	0.0	17.0	0.0	0.5	16.0	450	0	Dinner	0
White Wine (5 oz glass)	Beverage	121	0.1	3.8	0.0	0.0	1.4	5	0	Dinner	0
Trail Mix (1/4 cup)	Snack/Processed	190	5.0	20.0	12.0	3.0	14.0	50	0	Snack	250
Onion Rings (6 rings)	Snack/Processed	280	4.0	30.0	16.0	3.0	4.0	500	0	Snack	0
Poached Egg (1 large)	Protein	72	6.3	0.4	4.8	0.0	0.4	140	185	Breakfast	0
Canadian Bacon (2 slices)	Protein/Meat	80	12.0	1.0	3.0	0.0	1.0	650	40	Breakfast	0
Eggs Benedict (1 serving)	Meal/Protein	600	25.0	30.0	40.0	3.0	4.0	1100	450	Breakfast	250
Hollandaise Sauce (2 tbsp)	Condiment	110	1.0	0.5	12.0	0.0	0.2	150	50	Breakfast	0
Spinach Artichoke Dip (1/4 cup)	Snack/Processed	160	5.0	6.0	14.0	2.0	2.0	350	30	Snack	0
Tortilla Chips (1 oz)	Snack/Processed	140	2.0	19.0	7.0	2.0	0.5	120	0	Snack	0
Chicken Kebab (2 skewers)	Meal/Meat	280	30.0	8.0	14.0	3.0	4.0	500	85	Dinner	250
Bell Peppers & Onions (sautéed)	Vegetable	60	1.5	10.0	2.0	3.0	6.0	30	0	Dinner	0
Hummus Wrap (large)	Meal/Vegetarian	450	15.0	60.0	18.0	12.0	5.0	800	0	Lunch	500
Kombucha (1 cup)	Beverage	30	0.0	7.0	0.0	0.0	6.0	10	0	Snack	240
Beef Stroganoff (1.5 cups)	Meal/Pasta	550	30.0	40.0	28.0	4.0	6.0	900	100	Dinner	0
Egg Noodles (1 cup cooked)	Grain	220	8.0	40.0	3.0	2.0	2.0	20	50	Dinner	0
Cottage Cheese (1 cup low fat)	Dairy	160	28.0	6.0	2.5	0.0	4.0	820	10	Lunch	250
Tomato (1 medium sliced)	Vegetable	22	1.1	4.8	0.2	1.5	3.2	6	0	Lunch	0
Black Pepper (1 tsp)	Condiment	6	0.2	1.5	0.1	0.6	0.0	0	0	Lunch	0
Chocolate Pudding (1/2 cup)	Dessert	150	2.0	28.0	4.0	2.0	22.0	130	2	Snack	0
Mackerel (3oz cooked)	Protein/Fish	175	16.0	0.0	12.0	0.0	0.0	75	65	Dinner	0
Collard Greens (1 cup cooked)	Vegetable	60	5.0	10.0	1.0	7.0	1.0	40	0	Dinner	0
Ham (3oz deli sliced)	Protein/Meat	110	16.0	2.0	4.0	0.0	1.5	950	45	Lunch	0
Swiss Cheese (1 slice)	Dairy	106	7.6	1.0	8.0	0.0	0.4	54	26	Lunch	0
Rye Bread (1 slice)	Grain	83	2.7	15.5	1.1	1.9	1.2	170	0	Lunch	0
Potato Leek Soup (1 cup)	Meal/Vegetable	180	4.0	25.0	7.0	3.0	4.0	650	15	Lunch	250
Brie Cheese (1 oz)	Dairy	95	6.0	0.1	7.9	0.0	0.1	178	28	Snack	0
Water Cracker (5 crackers)	Grain/Processed	70	1.5	12.0	1.5	0.5	0.0	150	0	Snack	0
Grapefruit (1/2 medium)	Fruit	52	1.1	13.2	0.2	2.0	8.5	0	0	Breakfast	0
Veggie Straws (1 oz)	Snack/Processed	130	1.0	17.0	7.0	1.0	1.0	220	0	Snack	0
Fish Tacos (2 tacos)	Meal/Fish	420	25.0	40.0	18.0	6.0	5.0	700	60	Dinner	500
Cabbage Slaw (side)	Vegetable	60	1.0	8.0	3.0	2.0	5.0	120	5	Dinner	0
Lime (juice of 1)	Condiment	11	0.2	3.7	0.0	0.4	0.7	1	0	Dinner	0
Beer (12 oz light)	Beverage	103	0.9	5.8	0.0	0.0	0.3	10	0	Snack	355
Danish (Cheese 1 medium)	Dessert	340	7.0	38.0	18.0	2.0	16.0	300	55	Breakfast	250
Kefir (Plain 1 cup)	Beverage/Dairy	104	10.0	10.0	2.5	0.0	9.0	100	10	Breakfast	240
Gnocchi (1 cup)	Meal/Pasta	210	4.5	45.0	1.5	3.0	2.0	480	0	Dinner	0
Pesto Sauce (1/4 cup)	Condiment	260	5.0	4.0	26.0	2.0	1.0	550	5	Dinner	0
Pine Nuts (1 tbsp)	Nut	95	2.0	2.0	10.0	0.5	0.5	0	0	Dinner	0
Chai Latte (12 oz)	Beverage	190	7.0	32.0	4.0	1.0	30.0	105	15	Snack	355
Manicotti (2 shells cheese)	Meal/Pasta	380	20.0	35.0	18.0	4.0	7.0	650	60	Dinner	0
Italian Sausage (1 link)	Protein/Meat	200	12.0	3.0	16.0	0.0	1.0	550	50	Dinner	0
Jicama (1 cup sticks)	Vegetable	46	0.9	10.6	0.1	5.8	2.1	5	0	Snack	0
Chili Powder (1 tsp)	Condiment	8	0.3	1.4	0.4	0.9	0.2	10	0	Snack	0
Ants on a Log (4 pcs)	Snack	180	6.0	12.0	12.0	3.0	7.0	120	0	Snack	250
Split Pea Soup (1 cup)	Meal/Legume	180	11.0	30.0	2.0	10.0	6.0	700	5	Lunch	250
Ham & Cheese Croissant	Meal/Processed	400	15.0	35.0	22.0	2.0	6.0	750	60	Breakfast	250
Espresso (double shot)	Beverage	5	0.5	0.0	0.1	0.0	0.0	1	0	Breakfast	60
Ricotta Cheese (1/4 cup)	Dairy	85	5.5	2.5	6.0	0.0	1.0	50	24	Dinner	0
Chicken & Rice Soup (1 can)	Meal/Processed	130	7.0	18.0	3.0	2.0	2.0	850	15	Lunch	250
Salt (1/4 tsp)	Condiment	0	0.0	0.0	0.0	0.0	0.0	580	0	Dinner	0
Guava	Fruit	68	2.6	14.3	0.9	5.4	8.9	3	0	Snack	0
Club Sandwich	Meal/Processed	580	35.0	40.0	30.0	5.0	7.0	1300	95	Lunch	500
Pickle (1 whole dill)	Vegetable	17	0.8	3.7	0.2	1.5	1.7	1200	0	Snack	0
Turkey Chili (1 cup)	Meal/Meat	250	22.0	25.0	7.0	8.0	6.0	750	50	Dinner	250
Sour Cream (2 tbsp)	Condiment/Dairy	60	0.8	1.3	5.8	0.0	0.8	25	12	Dinner	0
Shredded Cheese (Cheddar 1/4 cup)	Dairy	115	7.0	1.0	9.5	0.0	0.5	180	30	Dinner	0
Matcha Latte (12 oz)	Beverage	180	6.0	28.0	5.0	2.0	25.0	90	20	Snack	355
Chocolate Donut (1 medium)	Dessert	300	4.0	35.0	17.0	2.0	18.0	230	20	Breakfast	0
Tuna Melt	Meal/Processed	450	25.0	32.0	25.0	3.0	4.0	900	50	Lunch	250
Apple Cider (1 cup)	Beverage	117	0.1	29.0	0.3	0.5	27.0	10	0	Snack	240
Beef Burrito (large)	Meal/Processed	650	30.0	70.0	28.0	10.0	5.0	1400	70	Dinner	500
Pico de Gallo (1/4 cup)	Condiment	15	0.5	3.0	0.0	1.0	2.0	200	0	Dinner	0
Corn Tortilla (1 medium)	Grain	52	1.4	11.2	0.7	1.5	0.2	4	0	Dinner	0
Mussels (3oz steamed)	Protein/Seafood	146	20.0	6.0	4.0	0.0	0.0	310	48	Dinner	0
White Wine Sauce (1/4 cup)	Condiment	80	1.0	4.0	6.0	0.5	2.0	300	5	Dinner	0
French Bread (2 slices)	Grain	180	6.0	36.0	1.0	2.0	2.0	380	0	Dinner	0
Blackberries (1 cup)	Fruit	62	2.0	13.8	0.7	7.6	4.9	1	0	Snack	0
Cheese Danish	Dessert	340	7.0	38.0	18.0	2.0	16.0	300	55	Breakfast	250
Chicken Salad Sandwich	Meal/Processed	420	20.0	35.0	20.0	3.0	5.0	850	60	Lunch	250
Soyrizo (2 oz)	Protein/Vegetarian	140	10.0	6.0	9.0	3.0	2.0	450	0	Breakfast	0
Hash Browns (1 cup)	Vegetable	330	3.0	38.0	19.0	3.0	1.0	550	0	Breakfast	0
Ketchup (1 packet)	Condiment	10	0.1	2.5	0.0	0.1	2.0	90	0	Breakfast	0
Philly Cheesesteak (6 inch)	Meal/Processed	500	25.0	40.0	28.0	3.0	5.0	1100	70	Lunch	500
Cheese Whiz (2 tbsp)	Condiment/Processed	90	4.0	3.0	7.0	0.0	2.0	540	20	Lunch	0
Onions (sautéed 1/4 cup)	Vegetable	30	0.5	5.0	1.0	1.0	3.0	5	0	Lunch	0
Raspberries (1 cup)	Fruit	64	1.5	14.7	0.8	8.0	5.4	1	0	Snack	0
Cheesy Grits (1 cup)	Meal/Grain	210	6.0	34.0	6.0	2.0	1.0	550	20	Breakfast	0
Collard Greens (with ham hock)	Vegetable	180	10.0	15.0	9.0	8.0	3.0	600	30	Dinner	0
Fried Okra (1 cup)	Vegetable	220	4.0	25.0	12.0	5.0	3.0	450	10	Dinner	0
Sweet Tea (16 oz)	Beverage	180	0.0	46.0	0.0	0.0	46.0	15	0	Lunch	473
Gyro (1 sandwich)	Meal/Meat	600	25.0	55.0	30.0	5.0	6.0	1200	80	Dinner	250
Pita Bread (White 1 large)	Grain	220	7.0	45.0	2.0	2.0	2.0	440	0	Dinner	0
Tzatziki Sauce (2 tbsp)	Condiment	30	1.5	2.0	2.0	0.0	1.5	100	5	Dinner	0
Baklava (1 piece)	Dessert	280	3.0	30.0	18.0	2.0	20.0	80	10	Snack	0
Coconut (shredded 1/4 cup)	Fruit	110	1.0	4.5	10.5	2.0	1.5	3	0	Snack	0
S'more (1 serving)	Dessert	140	2.0	25.0	4.0	1.0	15.0	90	0	Snack	0
Graham Cracker (1 large rectangle)	Grain/Processed	60	1.0	11.0	1.5	0.5	4.0	70	0	Snack	0
Marshmallow (1 large)	Dessert	23	0.1	5.8	0.0	0.0	4.0	5	0	Snack	0
Chocolate (Hershey's bar 1 segment)	Dessert	25	0.3	3.0	1.5	0.2	2.8	4	1	Snack	0
Chicken Parm Sandwich	Meal/Processed	650	40.0	55.0	30.0	6.0	9.0	1400	100	Lunch	500
Mozzarella (1 slice)	Dairy	80	6.0	1.0	6.0	0.0	0.5	150	20	Lunch	0
Bread Roll (hoagie)	Grain	200	6.0	38.0	2.0	2.0	3.0	400	0	Lunch	0
Artichoke (1 medium steamed)	Vegetable	60	4.2	13.4	0.2	6.9	1.2	112	0	Dinner	0
Mayonnaise (1 tbsp for dipping)	Condiment	90	0.1	0.1	10.0	0.0	0.1	70	5	Dinner	0
Calamari (fried 3oz)	Meal/Seafood	150	13.0	8.0	7.0	1.0	1.0	600	220	Dinner	0
Lemon Wedge (for calamari)	Condiment	3	0.1	1.0	0.0	0.3	0.2	0	0	Dinner	0
Root Beer (1 can)	Beverage	150	0.0	40.0	0.0	0.0	40.0	55	0	Snack	355
Chicken McNuggets (6 pcs)	Meal/Processed	270	15.0	16.0	16.0	1.0	0.0	500	40	Lunch	0
BBQ Sauce (2 tbsp)	Condiment	60	0.5	15.0	0.0	0.5	12.0	350	0	Lunch	0
Honey (1 tbsp)	Condiment	64	0.1	17.3	0.0	0.0	17.2	1	0	Breakfast	0
Tofu Scramble	Meal/Vegetarian	250	20.0	8.0	16.0	4.0	3.0	300	0	Breakfast	250
Turmeric (1 tsp)	Condiment	9	0.3	1.9	0.1	0.7	0.1	1	0	Breakfast	0
Nutritional Yeast (1 tbsp)	Condiment	20	3.0	2.0	0.0	1.0	0.0	10	0	Breakfast	0
Seitan (3oz)	Protein/Vegetarian	90	18.0	4.0	1.0	1.0	1.0	300	0	Dinner	0
Vegetable Broth (1 cup)	Beverage	15	1.0	3.0	0.0	1.0	2.0	550	0	Dinner	240
Mashed Cauliflower (1 cup)	Vegetable	140	5.0	12.0	8.0	5.0	4.0	400	25	Dinner	0
Peanut Sauce (2 tbsp)	Condiment	80	2.0	4.0	6.0	1.0	3.0	250	0	Dinner	0
Tempeh (3oz)	Protein/Vegetarian	160	16.0	8.0	9.0	5.0	0.0	10	0	Lunch	0
Sauerkraut (1/2 cup)	Vegetable	14	0.7	3.1	0.1	2.0	1.2	468	0	Lunch	0
Rye Crispbread (2 slices)	Grain	70	2.0	14.0	0.5	3.0	0.0	120	0	Lunch	0
Capers (1 tbsp)	Condiment	2	0.2	0.4	0.1	0.3	0.1	200	0	Dinner	0
Chicken Liver (2 oz cooked)	Protein/Meat	91	13.6	0.6	3.6	0.0	0.0	50	320	Dinner	0
Onion (1/2 cup raw chopped)	Vegetable	32	0.9	7.5	0.1	1.4	3.8	3	0	Dinner	0
Bok Choy (1 cup steamed)	Vegetable	10	1.5	2.0	0.1	1.0	1.0	40	0	Dinner	0
Gummy Bears (10 pcs)	Snack/Dessert	100	2.0	22.0	0.0	0.0	15.0	10	0	Snack	0
Whiskey (1.5 oz shot)	Beverage	105	0.0	0.1	0.0	0.0	0.1	1	0	Snack	0
Dates (2 medium Medjool)	Fruit	133	0.8	36.0	0.1	3.2	32.0	1	0	Snack	0
Tahini (1 tbsp)	Condiment	89	2.6	3.2	8.0	1.4	0.1	17	0	Snack	0
Chickpeas (1/2 cup canned)	Legume	135	7.0	22.0	2.0	6.0	3.0	250	0	Lunch	0
Lettuce (Romaine 2 cups)	Vegetable	16	1.0	3.0	0.3	2.0	1.0	10	0	Lunch	0
Italian Dressing (2 tbsp)	Condiment	70	0.0	3.0	7.0	0.0	2.0	300	0	Lunch	0
Croutons (1/4 cup)	Grain	50	1.5	7.0	2.0	0.5	0.5	140	0	Lunch	0
Turkey Sausage (1 patty)	Protein/Meat	70	9.0	1.0	4.0	0.0	0.5	280	35	Breakfast	0
Maple Syrup (1 tbsp)	Condiment	52	0.0	13.5	0.0	0.0	12.0	1	0	Breakfast	0
Margarita (1 drink	4oz)	Beverage	200	0.1	20.0	0.0	0.1	19.0	5	0	Snack
Quesadilla (Cheese 1 medium)	Meal/Processed	400	18.0	35.0	22.0	3.0	2.0	700	50	Lunch	250
Sour Cream (1 tbsp)	Condiment/Dairy	30	0.4	0.6	2.9	0.0	0.4	12	6	Lunch	0
Salsa (2 tbsp)	Condiment	10	0.5	2.0	0.0	0.5	1.0	120	0	Lunch	0
Red Cabbage (1 cup raw)	Vegetable	22	1.1	5.2	0.1	1.6	2.8	8	0	Dinner	0
Duck (3oz roasted)	Protein/Meat	285	16.0	0.0	24.0	0.0	0.0	65	72	Dinner	0
Orange Sauce (1/4 cup for duck)	Condiment	90	0.5	22.0	0.0	0.5	20.0	200	0	Dinner	0
Wild Rice (1 cup cooked)	Grain	166	6.5	35.0	0.6	3.0	1.2	5	0	Dinner	0
Cupcake (Vanilla 1 medium)	Dessert	240	2.0	35.0	11.0	1.0	25.0	200	30	Snack	0
Frosting (Vanilla 2 tbsp)	Condiment	140	0.0	22.0	6.0	0.0	22.0	65	0	Snack	0
Hot Sauce (1 tsp Tabasco)	Condiment	0	0.0	0.0	0.0	0.0	0.0	35	0	Breakfast	0
Bison Burger (1 patty)	Protein/Meat	150	22.0	0.0	7.0	0.0	0.0	65	70	Lunch	250
Pretzel Bun (1 medium)	Grain	230	8.0	45.0	2.0	2.0	4.0	550	0	Lunch	0
Spicy Mustard (1 tbsp)	Condiment	10	0.5	1.0	0.5	0.5	0.0	120	0	Lunch	0
Pasta Salad (1 cup)	Meal/Pasta	280	8.0	30.0	14.0	4.0	5.0	450	10	Lunch	0
Salami (3 slices)	Protein/Processed	110	6.0	1.0	9.0	0.0	0.5	500	30	Lunch	0
Pepperoncini (2 peppers)	Vegetable	10	0.5	2.0	0.0	1.0	1.0	350	0	Lunch	0
Coconut Milk (1/4 cup canned)	Condiment	111	1.1	2.9	11.6	0.5	1.5	8	0	Dinner	0
Green Curry Paste (1 tbsp)	Condiment	30	0.5	2.0	2.5	1.0	1.0	400	0	Dinner	0
Chicken Thigh (1 roasted)	Protein/Meat	210	24.0	0.0	13.0	0.0	0.0	90	120	Dinner	0
Jasmine Rice (1 cup cooked)	Grain	205	4.3	45.0	0.4	0.6	0.0	2	0	Dinner	0
Thai Iced Tea (1 glass)	Beverage	250	3.0	35.0	12.0	0.0	33.0	50	35	Snack	300
Papaya (1 cup cubes)	Fruit	62	0.6	15.7	0.4	2.5	11.0	12	0	Snack	0
Lime Juice (1 tbsp)	Condiment	4	0.1	1.3	0.0	0.1	0.2	0	0	Snack	0
Macaroni Salad (1 cup)	Meal/Pasta	380	8.0	30.0	25.0	3.0	6.0	750	20	Lunch	0
Celery (1 stalk)	Vegetable	6	0.3	1.2	0.1	0.6	0.5	32	0	Lunch	0
Blue Cheese (1 oz)	Dairy	100	6.0	0.7	8.0	0.0	0.1	325	21	Snack	0
Dark Chocolate (1 oz 70%)	Dessert	170	2.2	13.0	12.0	3.0	7.0	5	0	Snack	0
Acai Bowl (1 serving)	Meal/Fruit	350	5.0	60.0	12.0	10.0	30.0	40	0	Breakfast	250
Granola (1/4 cup topping)	Grain	120	3.0	15.0	6.0	3.0	7.0	20	0	Breakfast	0
Coconut Flakes (1 tbsp topping)	Fruit	35	0.3	1.5	3.3	0.7	0.5	1	0	Breakfast	0
Honey (1 tsp drizzle)	Condiment	21	0.0	5.8	0.0	0.0	5.8	0	0	Breakfast	0
Shrimp Cocktail (4 large shrimp)	Protein/Seafood	60	10.0	1.0	1.0	0.0	0.5	300	110	Snack	0
Cocktail Sauce (2 tbsp)	Condiment	30	0.5	7.0	0.0	0.5	5.0	450	0	Snack	0
Pork Bun (1 steamed)	Meal/Processed	220	8.0	30.0	8.0	2.0	6.0	400	20	Lunch	0
Dim Sum (Siu Mai 3 pcs)	Meal/Processed	180	12.0	10.0	10.0	2.0	1.0	550	60	Lunch	0
Soy Sauce (1 tbsp for dipping)	Condiment	9	1.0	1.0	0.0	0.1	0.4	920	0	Lunch	0
Oyster (1 medium raw)	Protein/Seafood	8	1.0	0.5	0.2	0.0	0.0	50	10	Dinner	0
Mignonette Sauce (1 tbsp)	Condiment	5	0.0	1.0	0.0	0.0	0.5	30	0	Dinner	0
Beef Pho (1 large bowl)	Meal/Soup	450	30.0	55.0	12.0	4.0	5.0	1500	60	Dinner	500
Bean Sprouts (1/4 cup garnish)	Vegetable	8	0.8	1.5	0.1	0.4	1.0	1	0	Dinner	0
Thai Basil (garnish)	Condiment	1	0.1	0.0	0.0	0.0	0.0	0	0	Dinner	0
Lime Wedge (garnish)	Condiment	3	0.1	1.0	0.0	0.3	0.2	0	0	Dinner	0
Jalapeno (1 tbsp sliced)	Vegetable	4	0.1	0.8	0.1	0.4	0.5	1	0	Dinner	0
Hoisin Sauce (1 tbsp)	Condiment	35	0.3	8.0	0.2	0.1	5.0	220	0	Dinner	0
Sriracha (1 tsp)	Condiment	5	0.1	1.0	0.1	0.1	0.8	80	0	Dinner	0
Crepe (1 plain)	Grain	90	3.5	14.0	2.0	0.5	3.0	100	25	Breakfast	0
Nutella (1 tbsp)	Condiment	100	1.5	11.0	6.0	1.0	10.0	10	0	Breakfast	0
Powdered Sugar (1 tsp)	Condiment	10	0.0	2.5	0.0	0.0	2.5	0	0	Breakfast	0
Sake (3 oz)	Beverage	117	0.4	3.8	0.0	0.0	0.0	4	0	Dinner	0
Edamame (in pod 1 cup)	Legume	120	11.0	9.0	5.0	5.0	2.0	9	0	Snack	250
Sea Salt (coarse 1/4 tsp)	Condiment	0	0.0	0.0	0.0	0.0	0.0	550	0	Snack	0
Biryani (Chicken 1.5 cups)	Meal/Meat	520	28.0	60.0	18.0	5.0	6.0	900	75	Dinner	0
Raita (2 tbsp)	Condiment/Dairy	30	1.0	2.0	2.0	0.5	1.5	100	5	Dinner	0
Lassi (Mango 1 cup)	Beverage	180	5.0	30.0	4.0	1.0	28.0	60	15	Snack	240
Samosa (1 piece vegetable)	Snack/Processed	130	2.0	18.0	6.0	2.0	1.0	300	0	Snack	0
Tamarind Chutney (1 tbsp)	Condiment	20	0.1	5.0	0.0	0.5	4.0	120	0	Snack	0
Mint Chutney (1 tbsp)	Condiment	5	0.2	0.5	0.0	0.3	0.2	150	0	Snack	0
Pani Puri (6 pcs)	Snack/Processed	200	4.0	35.0	5.0	3.0	2.0	400	0	Snack	0
Passion Fruit (1 fruit)	Fruit	17	0.4	4.2	0.1	1.9	2.0	5	0	Snack	0
Kimchi Jjigae (1 bowl)	Meal/Soup	350	15.0	20.0	22.0	5.0	6.0	1200	30	Dinner	500
Silken Tofu (3oz in soup)	Protein/Vegetarian	45	5.0	2.0	2.5	0.5	1.0	5	0	Dinner	0
Pork Belly (1 oz in soup)	Protein/Meat	145	3.0	0.0	15.0	0.0	0.0	150	20	Dinner	0
Gochugaru (1 tsp)	Condiment	10	0.3	1.8	0.3	0.5	0.3	1	0	Dinner	0
Gochujang (1 tbsp)	Condiment	30	0.5	6.0	0.0	0.5	4.0	200	0	Dinner	0
Sesame Oil (1 tsp)	Condiment	40	0.0	0.0	4.5	0.0	0.0	0	0	Dinner	0
Fish Sauce (1 tsp)	Condiment	5	0.4	0.5	0.0	0.0	0.4	450	0	Dinner	0
Sugar (1 tsp	in broth)	Condiment	16	0.0	4.0	0.0	0.0	4.0	0	0	Dinner
Green Onion (1 tbsp garnish)	Vegetable	3	0.2	0.7	0.0	0.2	0.2	0	0	Dinner	0
Kombucha (16 oz)	Beverage	60	0.0	14.0	0.0	0.0	12.0	20	0	Snack	473
Beef Wellington (1 slice)	Meal/Meat	600	30.0	35.0	38.0	4.0	4.0	850	100	Dinner	0
Pate (Mushroom 2 tbsp)	Condiment	70	1.0	2.0	7.0	1.0	1.0	100	0	Dinner	0
Puff Pastry (1 oz wrapper)	Grain	115	1.5	9.0	8.0	0.5	0.0	100	0	Dinner	0
Prosciutto (1 slice)	Protein/Meat	35	4.0	0.0	2.5	0.0	0.0	280	10	Dinner	0
Asparagus (6 spears roasted)	Vegetable	40	4.0	4.0	2.0	3.0	2.0	150	0	Dinner	0
Hollandaise Sauce (1 tbsp)	Condiment	55	0.5	0.2	6.0	0.0	0.1	75	25	Dinner	0
Flan (1 slice)	Dessert	220	6.0	35.0	7.0	0.0	33.0	80	90	Snack	0
Caramel Sauce (1 tbsp)	Condiment	60	0.0	13.0	1.0	0.0	12.0	30	5	Snack	0
Congee (1 cup plain)	Meal/Grain	130	2.5	28.0	1.0	1.0	0.5	300	0	Breakfast	0
Pickled Radish (1/4 cup)	Vegetable	15	0.5	3.0	0.0	1.0	2.0	250	0	Breakfast	0
Pork Floss (1 tbsp)	Protein/Meat	50	4.0	3.0	2.0	0.0	2.5	150	10	Breakfast	0
Century Egg (1 egg)	Protein	100	7.0	1.0	7.0	0.0	0.5	300	200	Breakfast	0
Arugula (2 cups)	Vegetable	10	1.0	0.8	0.2	0.4	0.4	6	0	Lunch	0
Goat Cheese (1 oz)	Dairy	103	6.1	0.1	8.5	0.0	0.1	146	22	Lunch	0
Beets (1/2 cup roasted)	Vegetable	30	0.8	6.8	0.1	1.4	5.8	50	0	Lunch	0
Walnuts (1 tbsp chopped)	Nut	46	1.1	1.0	4.6	0.5	0.2	0	0	Lunch	0
Balsamic Glaze (1 tbsp)	Condiment	40	0.0	9.0	0.0	0.0	8.0	10	0	Lunch	0
Bobotie (1 serving)	Meal/Meat	450	25.0	30.0	25.0	5.0	15.0	700	150	Dinner	0
Yellow Rice (1 cup)	Grain	230	4.0	50.0	1.0	2.0	1.0	300	0	Dinner	0
Chutney (Mango 1 tbsp)	Condiment	45	0.1	11.0	0.1	0.5	10.0	180	0	Dinner	0
Malva Pudding (1 slice)	Dessert	380	5.0	60.0	14.0	2.0	40.0	350	60	Snack	0
Custard (1/4 cup)	Condiment	80	3.0	10.0	3.0	0.0	8.0	40	40	Snack	0
Bubble Tea (16 oz milk tea)	Beverage	320	2.0	70.0	4.0	1.0	60.0	100	10	Snack	473
Tapioca Pearls (1/4 cup boba)	Condiment	100	0.0	25.0	0.0	0.0	20.0	5	0	Snack	0
Paella (1.5 cups seafood)	Meal/Rice	550	30.0	70.0	18.0	6.0	5.0	1200	110	Dinner	0
Chorizo (1 oz in paella)	Protein/Meat	130	6.0	1.0	11.0	0.0	0.5	350	30	Dinner	0
Saffron (pinch)	Condiment	1	0.0	0.1	0.0	0.0	0.0	0	0	Dinner	0
Aioli (Garlic 1 tbsp)	Condiment	95	0.1	0.5	10.5	0.0	0.1	70	5	Dinner	0
Gazpacho (1 cup)	Meal/Soup	90	2.0	12.0	4.0	3.0	7.0	600	0	Lunch	240
Croutons (Garlic 1/4 cup)	Grain	50	1.5	7.0	2.0	0.5	0.5	140	0	Lunch	0
Olive Oil (1 tsp garnish)	Condiment	40	0.0	0.0	4.5	0.0	0.0	0	0	Lunch	0
Churros (2 sticks)	Dessert	240	3.0	30.0	12.0	1.5	10.0	200	20	Snack	0
Chocolate Sauce (1 tbsp dipping)	Condiment	50	0.5	10.0	1.5	1.0	8.0	5	0	Snack	0
Cinnamon Sugar (1 tsp)	Condiment	20	0.0	5.0	0.0	0.0	5.0	0	0	Snack	0
Horchata (1 cup)	Beverage	140	2.0	25.0	3.0	1.0	22.0	30	5	Snack	240
Ceviche (1 cup fish)	Meal/Fish	180	25.0	15.0	2.0	3.0	4.0	700	45	Lunch	0
Red Onion (1/4 cup in ceviche)	Vegetable	16	0.3	3.7	0.0	0.4	1.8	1	0	Lunch	0
Cilantro (2 tbsp garnish)	Condiment	1	0.1	0.0	0.0	0.1	0.0	0	0	Lunch	0
Corn Nuts (1 oz)	Snack/Processed	130	2.0	23.0	4.0	2.0	0.0	180	0	Snack	0
Lomo Saltado (1.5 cups)	Meal/Meat	500	35.0	45.0	22.0	5.0	6.0	1100	90	Dinner	0
French Fries (as side)	Vegetable/Processed	200	2.0	25.0	10.0	2.0	0.2	130	0	Dinner	0
Soy Sauce (1 tbsp in stir-fry)	Condiment	9	1.0	1.0	0.0	0.1	0.4	920	0	Dinner	0
Aji Amarillo Paste (1 tsp)	Condiment	5	0.1	1.0	0.0	0.5	0.5	50	0	Dinner	0
Pisco Sour (1 drink)	Beverage	250	1.0	25.0	0.0	0.0	24.0	5	5	Snack	180
Egg White (in drink)	Condiment	17	3.6	0.2	0.0	0.0	0.2	55	0	Snack	0
Angostura Bitters (dash)	Condiment	5	0.0	0.0	0.0	0.0	0.0	0	0	Snack	0
Alfajores (1 cookie)	Dessert	180	2.0	22.0	10.0	1.0	15.0	60	20	Snack	0
Dulce de Leche (1 tbsp filling)	Condiment	65	1.0	12.0	1.5	0.0	10.0	30	5	Snack	0
Coconut (shredded garnish)	Fruit	10	0.1	0.5	1.0	0.2	0.1	0	0	Snack	0
Mate (1 cup)	Beverage	5	0.2	1.0	0.0	0.0	0.0	2	0	Breakfast	240
Media Luna (1 pastry)	Grain	190	4.0	25.0	8.0	1.0	9.0	150	25	Breakfast	0
Chimichurri (1 tbsp)	Condiment	45	0.1	0.5	4.5	0.2	0.1	100	0	Dinner	0
Skirt Steak (4oz grilled)	Protein/Meat	240	26.0	0.0	15.0	0.0	0.0	70	80	Dinner	0
Provoleta (1 oz grilled cheese)	Dairy	100	7.0	1.0	8.0	0.0	0.5	250	20	Dinner	0
Oregano (1 tsp)	Condiment	3	0.1	0.7	0.0	0.2	0.0	0	0	Dinner	0
Empanada (Beef 1 medium)	Meal/Processed	290	10.0	28.0	16.0	3.0	3.0	550	30	Lunch	0
Chicken Milanesa (1 serving)	Meal/Meat	450	35.0	30.0	22.0	3.0	2.0	700	100	Dinner	0
Mashed Potatoes (side)	Vegetable	150	3.0	25.0	4.0	2.0	2.0	300	10	Dinner	0
Flan (1 slice)	Dessert	220	6.0	35.0	7.0	0.0	33.0	80	90	Snack	0
Choripan (1 sandwich)	Meal/Processed	550	20.0	40.0	35.0	3.0	4.0	1100	80	Lunch	250
Baguette (slice)	Grain	70	2.5	14.0	0.5	0.6	0.5	150	0	Lunch	0
Chimichurri (1 tbsp)	Condiment	45	0.1	0.5	4.5	0.2	0.1	100	0	Lunch	0
Pizza (Margherita 1 slice)	Meal/Processed	250	12.0	30.0	10.0	3.0	4.0	600	25	Dinner	250
Fresh Mozzarella (1 oz)	Dairy	72	5.0	0.8	5.0	0.0	0.3	138	22	Dinner	0
Basil (2 tbsp fresh)	Condiment	1	0.1	0.1	0.0	0.1	0.0	0	0	Dinner	0
Carbonara (1.5 cups)	Meal/Pasta	650	25.0	60.0	35.0	4.0	4.0	900	250	Dinner	0
Guanciale (1 oz)	Protein/Meat	170	3.0	0.0	18.0	0.0	0.0	450	35	Dinner	0
Pecorino Cheese (1 tbsp)	Dairy	25	1.5	0.1	2.0	0.0	0.0	110	6	Dinner	0
Black Pepper (1/4 tsp)	Condiment	1	0.0	0.2	0.0	0.1	0.0	0	0	Dinner	0
Egg Yolk (1 large in sauce)	Protein	55	2.7	0.6	4.5	0.0	0.3	8	184	Dinner	0
Supplì (1 piece fried rice ball)	Snack/Processed	200	8.0	25.0	8.0	2.0	2.0	400	25	Snack	0
Aperol Spritz (1 drink)	Beverage	180	0.0	20.0	0.0	0.0	20.0	10	0	Snack	150
Prosecco (3 oz)	Beverage	70	0.0	2.0	0.0	0.0	1.5	5	0	Snack	0
Club Soda (2 oz)	Beverage	0	0.0	0.0	0.0	0.0	0.0	20	0	Snack	0
Orange Slice (garnish)	Fruit	5	0.1	1.0	0.0	0.2	0.8	0	0	Snack	0
Tagliatelle al Ragù (Bolognese)	Meal/Pasta	550	28.0	65.0	20.0	7.0	8.0	850	70	Dinner	500
Ground Beef (2 oz in sauce)	Protein/Meat	140	11.0	0.0	10.0	0.0	0.0	40	35	Dinner	0
Pancetta (0.5 oz in sauce)	Protein/Meat	45	1.5	0.0	4.5	0.0	0.0	160	10	Dinner	0
Carrot (1/4 minced in sauce)	Vegetable	10	0.2	2.4	0.1	0.7	1.2	17	0	Dinner	0
Celery (1/4 stalk minced)	Vegetable	2	0.1	0.4	0.0	0.2	0.2	12	0	Dinner	0
Onion (1/8 minced in sauce)	Vegetable	5	0.1	1.2	0.0	0.2	0.6	1	0	Dinner	0
Crushed Tomatoes (1/2 cup sauce)	Vegetable	20	1.0	4.0	0.0	1.5	3.0	200	0	Dinner	0
Parmigiano-Reggiano (1 tbsp)	Dairy	22	2.0	0.2	1.5	0.0	0.0	95	4	Dinner	0
Cannoli (1 medium)	Dessert	240	5.0	25.0	13.0	1.0	18.0	100	30	Snack	0
Ricotta (filling 1 oz)	Dairy	49	3.2	0.8	3.8	0.0	0.1	23	14	Snack	0
Pistachio (garnish)	Nut	10	0.4	0.5	0.8	0.2	0.1	0	0	Snack	0
Biscotti (1 cookie)	Dessert	110	2.0	18.0	4.0	1.0	9.0	50	15	Snack	0
Espresso (for dipping)	Beverage	2	0.2	0.0	0.0	0.0	0.0	1	0	Snack	30
Focaccia (1 square)	Grain	250	8.0	40.0	7.0	2.0	2.0	500	0	Lunch	0
Rosemary (1 tsp topping)	Condiment	1	0.0	0.2	0.0	0.1	0.0	0	0	Lunch	0
Coarse Salt (garnish)	Condiment	0	0.0	0.0	0.0	0.0	0.0	200	0	Lunch	0
Olive Oil (1 tbsp drizzle)	Condiment	120	0.0	0.0	14.0	0.0	0.0	0	0	Lunch	0
Bruschetta (2 pcs)	Snack/Appetizer	180	4.0	25.0	7.0	3.0	4.0	350	0	Snack	0
Balsamic Glaze (1 tsp)	Condiment	13	0.0	3.0	0.0	0.0	2.7	3	0	Snack	0
Ribollita (1.5 cups soup)	Meal/Soup	350	15.0	55.0	8.0	14.0	10.0	900	5	Dinner	500
Cannellini Beans (1/2 cup in soup)	Legume	105	7.0	20.0	0.5	6.0	1.0	230	0	Dinner	0
Kale (1 cup in soup)	Vegetable	33	2.9	6.0	0.6	2.0	1.0	29	0	Dinner	0
Stale Bread (1/2 cup in soup)	Grain	80	3.0	15.0	1.0	1.0	1.5	160	0	Dinner	0
Polenta (1 cup creamy)	Meal/Grain	150	3.0	32.0	1.0	3.0	1.0	350	5	Dinner	0
Gorgonzola Cheese (1 oz)	Dairy	100	6.0	0.7	8.0	0.0	0.1	325	21	Dinner	0
Negroni (1 drink)	Beverage	190	0.0	15.0	0.0	0.0	15.0	5	0	Snack	90
Gin (1 oz)	Beverage	70	0.0	0.0	0.0	0.0	0.0	0	0	Snack	0
Campari (1 oz)	Beverage	80	0.0	10.0	0.0	0.0	10.0	5	0	Snack	0
Sweet Vermouth (1 oz)	Beverage	40	0.0	5.0	0.0	0.0	5.0	0	0	Snack	0
Orange Peel (garnish)	Condiment	1	0.0	0.2	0.0	0.1	0.0	0	0	Snack	0
Osso Buco (1 serving)	Meal/Meat	550	45.0	15.0	30.0	4.0	6.0	900	150	Dinner	0
Gremolata (1 tbsp)	Condiment	15	0.5	1.0	1.0	0.5	0.5	5	0	Dinner	0
Risotto alla Milanese (1 cup)	Meal/Rice	350	10.0	50.0	12.0	3.0	3.0	700	30	Dinner	0
Saffron (pinch in risotto)	Condiment	1	0.0	0.1	0.0	0.0	0.0	0	0	Dinner	0
Panettone (1 slice)	Dessert	320	6.0	50.0	12.0	3.0	25.0	200	70	Snack	0
Candied Fruit (1 tbsp)	Fruit	30	0.0	8.0	0.0	0.5	8.0	5	0	Snack	0
Amaretti Cookie (2 cookies)	Dessert	90	2.0	12.0	4.0	1.0	10.0	10	0	Snack	0
Limoncello (1.5 oz shot)	Beverage	150	0.0	18.0	0.0	0.0	18.0	0	0	Snack	0
Panna Cotta (1 serving)	Dessert	300	4.0	25.0	20.0	0.0	22.0	50	70	Snack	0
Berry Coulis (1 tbsp)	Condiment	20	0.0	5.0	0.0	0.5	4.5	0	0	Snack	0
Saltimbocca (1 serving)	Meal/Meat	380	38.0	5.0	22.0	0.5	1.0	850	120	Dinner	0
Prosciutto (1 slice wrapper)	Protein/Meat	35	4.0	0.0	2.5	0.0	0.0	280	10	Dinner	0
Sage (2 leaves)	Condiment	1	0.0	0.1	0.0	0.1	0.0	0	0	Dinner	0
White Wine Sauce (1/4 cup)	Condiment	80	1.0	4.0	6.0	0.5	2.0	300	5	Dinner	0
Polenta (grilled 1 slice)	Meal/Grain	120	2.5	25.0	1.0	2.0	0.5	300	0	Dinner	0
Caponata (1/2 cup)	Meal/Vegetable	180	2.0	15.0	14.0	5.0	9.0	400	0	Dinner	0
Eggplant (1/2 cup in caponata)	Vegetable	40	0.5	6.0	2.0	2.0	3.0	150	0	Dinner	0
Pine Nuts (1/2 tbsp)	Nut	48	1.0	1.0	5.0	0.2	0.2	0	0	Dinner	0
Raisins (1 tbsp)	Fruit	27	0.3	7.0	0.0	0.3	6.0	1	0	Dinner	0
Gelato (Pistachio 1/2 cup)	Dessert	220	5.0	24.0	12.0	2.0	20.0	60	40	Snack	0
Waffle Cone (1 small)	Grain	70	1.0	13.0	1.5	0.5	7.0	30	5	Snack	0
Cacio e Pepe (1.5 cups)	Meal/Pasta	500	18.0	65.0	19.0	4.0	3.0	700	50	Dinner	0
Pecorino Romano (1/4 cup)	Dairy	110	7.5	1.0	8.5	0.0	0.0	450	25	Dinner	0
Black Pepper (1/2 tsp)	Condiment	3	0.1	0.7	0.0	0.3	0.0	0	0	Dinner	0
Fiorentina Steak (3oz portion)	Protein/Meat	230	24.0	0.0	15.0	0.0	0.0	60	75	Dinner	0
Olive Oil (1 tbsp drizzle)	Condiment	120	0.0	0.0	14.0	0.0	0.0	0	0	Dinner	0
Rosemary (garnish)	Condiment	1	0.0	0.2	0.0	0.1	0.0	0	0	Dinner	0
White Beans (Tuscan style 1/2 cup)	Legume	150	8.0	20.0	4.0	7.0	2.0	350	0	Dinner	0
Garlic (1 clove in beans)	Vegetable	4	0.2	0.9	0.0	0.1	0.0	1	0	Dinner	0
Sage (in beans)	Condiment	1	0.0	0.1	0.0	0.1	0.0	0	0	Dinner	0
Arancini (1 large ball)	Snack/Processed	250	9.0	30.0	10.0	3.0	3.0	500	30	Snack	0
Ragù (filling 1 tbsp)	Condiment	25	1.5	1.0	1.5	0.5	0.5	60	5	Snack	0
Mozzarella (filling 0.5 oz)	Dairy	40	3.0	0.5	3.0	0.0	0.2	75	10	Snack	0
Breadcrumbs (coating)	Grain	25	0.5	4.0	0.5	0.5	0.5	50	0	Snack	0
Campari & Soda (1 drink)	Beverage	85	0.0	10.0	0.0	0.0	10.0	25	0	Snack	150
Olive (garnish)	Fruit	5	0.0	0.1	0.5	0.1	0.0	30	0	Snack	0
Vitello Tonnato (1 serving)	Meal/Meat	380	35.0	3.0	25.0	0.5	1.0	600	110	Lunch	0
Tuna Sauce (2 tbsp)	Condiment	100	4.0	1.0	9.0	0.0	0.5	200	15	Lunch	0
Capers (garnish)	Condiment	2	0.2	0.4	0.1	0.3	0.1	200	0	Lunch	0
Lemon Slice (garnish)	Condiment	1	0.0	0.3	0.0	0.1	0.1	0	0	Lunch	0
Gnocchi alla Sorrentina (1.5 cups)	Meal/Pasta	450	15.0	60.0	18.0	6.0	9.0	800	40	Dinner	0
Tomato Sauce (1/2 cup)	Condiment	40	1.5	7.0	1.0	2.0	4.0	350	0	Dinner	0
Mozzarella (1 oz melted)	Dairy	80	6.0	1.0	6.0	0.0	0.5	150	20	Dinner	0
Basil (fresh garnish)	Condiment	1	0.1	0.0	0.0	0.1	0.0	0	0	Dinner	0
Parmigiano-Reggiano (1 tbsp)	Dairy	22	2.0	0.2	1.5	0.0	0.0	95	4	Dinner	0
Pesto (1/4 cup)	Condiment	290	5.0	4.0	29.0	2.0	1.0	600	5	Dinner	0
Pine Nuts (1 tbsp in pesto)	Nut	95	2.0	2.0	10.0	0.5	0.5	0	0	Dinner	0
Garlic (1/2 clove in pesto)	Vegetable	2	0.1	0.5	0.0	0.0	0.0	0	0	Dinner	0
Trofie Pasta (1 cup cooked)	Grain	210	7.0	43.0	1.0	2.0	1.0	5	0	Dinner	0
Green Beans (1/2 cup w/ pasta)	Vegetable	15	0.9	3.5	0.1	1.3	1.6	3	0	Dinner	0
Potato (1/2 w/ pasta)	Vegetable	65	1.0	15.0	0.1	1.0	0.5	3	0	Dinner	0
Espresso Martini (1 drink)	Beverage	280	0.5	25.0	0.0	0.0	25.0	5	0	Snack	120
Vodka (1.5 oz)	Beverage	97	0.0	0.0	0.0	0.0	0.0	0	0	Snack	0
Coffee Liqueur (1 oz)	Beverage	100	0.0	15.0	0.0	0.0	15.0	2	0	Snack	0
Espresso (1 oz in drink)	Beverage	3	0.3	0.0	0.1	0.0	0.0	1	0	Snack	0
Simple Syrup (1/2 oz)	Condiment	30	0.0	8.0	0.0	0.0	8.0	0	0	Snack	0
Coffee Beans (3 garnish)	Snack	2	0.1	0.3	0.0	0.1	0.0	0	0	Snack	0
Baba Ganoush (1/4 cup)	Meal/Vegetable	100	2.0	8.0	7.0	4.0	2.0	300	0	Snack	0
Pita Bread (1 white)	Grain	165	5.5	33.0	1.2	1.5	1.5	310	0	Snack	0
Falafel (3 pieces)	Meal/Vegetarian	180	6.0	18.0	9.0	4.0	1.0	320	0	Lunch	0
Tahini Sauce (1 tbsp)	Condiment	30	1.0	1.5	2.5	0.5	0.0	45	0	Lunch	0
Pickled Turnips (2 tbsp)	Vegetable	10	0.2	2.0	0.0	0.5	1.0	200	0	Lunch	0
Shawarma (Chicken 1 wrap)	Meal/Processed	550	30.0	50.0	25.0	6.0	5.0	1100	80	Lunch	250
Garlic Sauce (1 tbsp)	Condiment	90	0.1	1.0	10.0	0.0	0.5	80	5	Lunch	0
Hummus (1/4 cup)	Legume	130	5.0	10.0	8.0	4.0	1.0	250	0	Lunch	0
Tabouli (1/2 cup)	Meal/Vegetarian	120	3.0	15.0	6.0	4.0	2.0	300	0	Lunch	0
Bulgur (1/4 cup in tabouli)	Grain	76	2.7	16.8	0.2	4.1	0.1	4	0	Lunch	0
Parsley (1/4 cup in tabouli)	Vegetable	5	0.3	1.0	0.1	0.5	0.1	5	0	Lunch	0
Mint (1 tbsp in tabouli)	Condiment	1	0.1	0.1	0.0	0.1	0.0	0	0	Lunch	0
Lemon Juice (1 tbsp dressing)	Condiment	4	0.1	1.3	0.0	0.1	0.2	0	0	Lunch	0
Olive Oil (1 tbsp dressing)	Condiment	120	0.0	0.0	14.0	0.0	0.0	0	0	Lunch	0
Kibbeh (1 piece fried)	Meal/Meat	230	9.0	20.0	13.0	3.0	1.0	450	30	Snack	0
Pine Nuts (1/2 tbsp filling)	Nut	48	1.0	1.0	5.0	0.2	0.2	0	0	Snack	0
Ground Lamb (1 oz filling)	Protein/Meat	80	5.5	0.0	6.0	0.0	0.0	20	20	Snack	0
Bulgur (1 tbsp shell)	Grain	15	0.5	3.4	0.0	0.8	0.0	1	0	Snack	0
Lentil Soup (1 cup Middle Eastern)	Meal/Legume	200	10.0	30.0	5.0	10.0	4.0	700	0	Lunch	250
Cumin (1 tsp)	Condiment	8	0.3	1.5	0.5	0.4	0.1	3	0	Lunch	0
Coriander (1 tsp)	Condiment	5	0.1	1.0	0.2	0.5	0.0	1	0	Lunch	0
Lemon Juice (1 tsp in soup)	Condiment	1	0.0	0.4	0.0	0.0	0.1	0	0	Lunch	0
Pita Crisps (1 oz)	Snack/Processed	130	3.0	18.0	5.0	2.0	1.0	240	0	Lunch	0
Manakeesh (Za'atar 1 small)	Meal/Vegetarian	300	7.0	45.0	10.0	4.0	2.0	500	0	Breakfast	0
Za'atar (1 tbsp)	Condiment	40	1.0	3.0	3.0	1.5	0.0	150	0	Breakfast	0
Olive Oil (1 tbsp on bread)	Condiment	120	0.0	0.0	14.0	0.0	0.0	0	0	Breakfast	0
Labneh (2 tbsp)	Dairy	60	4.0	2.0	4.0	0.0	2.0	80	15	Breakfast	0
Cucumber (1/4 cup side)	Vegetable	8	0.3	1.8	0.0	0.2	0.8	1	0	Breakfast	0
Tomato (1/4 cup side)	Vegetable	8	0.3	1.8	0.1	0.5	1.2	2	0	Breakfast	0
Olives (5 side)	Fruit	35	0.2	1.0	3.5	0.5	0.0	210	0	Breakfast	0
Mint Tea (1 cup)	Beverage	2	0.1	0.5	0.0	0.0	0.0	5	0	Breakfast	240
Stuffed Grape Leaves (3 pcs)	Meal/Vegetarian	150	3.0	20.0	7.0	3.0	3.0	400	0	Snack	0
Rice (1/4 cup filling)	Grain	51	1.1	11.1	0.1	0.1	0.0	0	0	Snack	0
Turkish Coffee (1 small cup)	Beverage	5	0.2	0.5	0.0	0.0	0.0	1	0	Snack	60
Cardamom (in coffee)	Condiment	1	0.0	0.2	0.0	0.1	0.0	0	0	Snack	0
Shish Tawook (2 skewers)	Meal/Meat	300	35.0	5.0	16.0	1.0	2.0	600	100	Dinner	0
Garlic Sauce (Toum 1 tbsp)	Condiment	90	0.1	1.0	10.0	0.0	0.5	80	5	Dinner	0
French Fries (side)	Vegetable/Processed	340	4.0	44.0	17.0	4.0	0.3	230	0	Dinner	0
Pickled Cucumber (1/4 cup)	Vegetable	10	0.5	2.0	0.0	1.0	1.0	300	0	Dinner	0
Fattoush Salad (1.5 cups)	Meal/Vegetarian	250	5.0	25.0	15.0	6.0	5.0	500	0	Lunch	0
Fried Pita (1/2 pita in salad)	Grain	80	2.0	12.0	3.0	1.0	0.5	150	0	Lunch	0
Sumac (1/2 tsp dressing)	Condiment	5	0.1	1.0	0.2	0.5	0.0	1	0	Lunch	0
Pomegranate Molasses (1 tsp)	Condiment	15	0.0	4.0	0.0	0.0	4.0	0	0	Lunch	0