Food Serving and Calorie Table

| Foods A-B | | Foods C-D | | Foods E-G |
| Foods H-M | | Foods N-P | | Foods P-P |
| Foods R-S | | Foods S-T | | Foods T-Z |

The table below is a very convenient guide to get an idea of how much of the commonly used foods constitute a serve. In addition, we have given the calories information for each serve. This table can be wisely used to plan meals and snacks.

Food Name	How much is a Serving?	Calories in a Serving
Turkey light meat, skin removed	3 oz	140
Turkey light meat, skin eaten	3 oz	178
Turkey dark meat, skin removed	3 oz	167
Turkey dark meat, skin eaten	3 oz	202
Vanilla wafers	6 pcs	147
Waffle frozen	1 regular size	82
Walnuts	¼ cup	161
Water chestnuts	½ cup	34
Watercress	½ cup	2
Wheat Thins	16 pcs	130
Yams	½ cup	131
Yogurt nonfat (1% fat) plain	1 cup	137
Yogurt nonfat (1% fat) fruited & other flavors	1 cup	162
Yogurt low fat (1-2% fat) plain	1 cup	155
Yogurt low fat (1-2% fat) fruited & other flavors	1 cup	250
Yogurt whole milk, plain	1 cup	150
Yogurt whole milk fruited & other flavors	1 cup	292
Yucca/cassava	½ cup	79
Zucchini	½ cup	9