Page 23 - MyMT EATS Recipe book (Proofed May 2017) (2)

Chicken (lean, breast, meat only) 1 breast/85gms/ 3 26
ounces
Eggs (Scrambled or Omelette & 2 14
cooked in butter)
Falafel, patty 1 7
Fresh fish grilled (species varies) 85 gms 20
Hummus ½ Cup 6
Nuts, Almonds (Dry Roasted, No salt) ¼ Cup 8
Nuts, Cashews (Dry Roasted, No salt) 1 Cup 21
Nuts, Walnuts (Fresh) ¼ Cup 4
Salmon (Atlantic) 85gms/ 3 ounces (size of 21
palm of hand)
Salmon (Cold, smoked New Zealand 85gms/ 3 ounces (size of 24
Aoraki) palm of hand)
Seeds, Pumpkin (Roasted) 1 Cup 75
Seeds, Sunflower (Dry Roasted) ¼ Cup 6
Shellfish (Variety of species) 85gms/ 3 ounces (size of 15-25
palm of hand)
Sushi (with vegetables & fish, 6 pieces 8-10
Source: Grosvenor M., & Smolin L. (2010). Nutrient composition of foods. New Jersey: Wiley & Sons