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  • Noshing on

    orange salad with olives

    Mid-February, it's warm enough in California--and even in upstate New York! But we could all use a little sunshine and fresher takes right about now, and oranges are in season.

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  • Copyright, Disclaimer, Affiliate Links

    Copyright 2008-2020Slow Food Fast. All writing and images on this blog unless otherwise attributed or set in quotes are the sole property of Slow Food Fast. Please contact DebbieN via the comments form for permissions before reprinting or reproducing any of the material on this blog.


    I may post affiliate links to books and movies that I personally review and recommend. Currently I favor Alibris and Vroman's, our terrific and venerable (now past the century mark!) independent bookstore in Pasadena. Or go to your local library--and make sure to support them with actual donations, not just overdue fines (ahem!), because your state probably has cut their budget and hours. Again.

    In keeping with the disclaimer below, I DO NOT endorse, profit from, or recommend any medications, health treatments, commercial diet plans, supplements or any other such products.


    SlowFoodFast sometimes addresses general public health topics related to nutrition, heart disease, blood pressure, and diabetes. Because this is a blog with a personal point of view, my health and food politics entries often include my opinions on the trends I see, and I try to be as blatant as possible about that. None of these articles should be construed as specific medical advice for an individual case. I do try to keep to findings from well-vetted research sources and large, well-controlled studies, and I try not to sensationalize the science (though if they actually come up with a real cure for Type I diabetes in the next couple of years, I'm gonna be dancing in the streets with a hat that would put Carmen Miranda to shame. Consider yourself warned).

Cheat Sheet

This is a quick list of nutrition info and substitutes for basic ingredients I use the most. It’s there to  give me an idea of just how much trouble I’m getting into and whether my recipe revisions are really making a difference or not. I’ll add to it as I go. If you want to check the entire nutrient profile for any food, check the USDA National Nutrient Database.

NEW! Carb Counts, Ratios and Rules-of-Thumb Page

(For common whole foods and baking ingredients, not for brand-name frozen pizzas or restaurant food)

Baking–Calories and Carbs per Cup

  • granulated sugar  (200 g or 1 cup) – 774 cal; 200 g carbohydrate
  • brown sugar, packed (220 g or 1 cup) – 836 cal, 220 g carb
  • all-purpose flour (125 g or 1 cup) – 455 cal; 88 g carb
  • whole-wheat flour (120 g or 1 cup) – 407 cal; 92 g carb
  • almond meal (1 cup) – (120 g or 1 cup) – 720 cal; 20 g carb

Eggs (large, whole) – 70 cal/ea, 40 cal and 4.5 g total from fat, 1.5 g sat fat, 215 mg cholesterol, 65 mg sodium, 6 g protein

Egg whites – about 30 cal ea, no cholesterol or fat, most of the protein

Sodium (NOTE: RDA=2300 mg for younger adults; 1500 mg for adults over 40, kids, and anyone with hypertension, heart disease or kidney disease)

  • table salt –  2300 mg/teaspoon, 6900 mg/tablespoon
  • baking soda – 160 mg per 1/8 t

Sodium in dairy foods

  • hard cheeses – ~180-200 mg per 28 g (1 oz.)  is typical–watch out for low-fat cheeses with exaggerated sodium
  • milk (skim or whole) 120 mg/cup
  • buttermilk – 250 mg/cup
  • yogurt (plain nonfat milk-and-cultures-only) 150-180 mg/cup
  • cottage cheese – 490 mg/cup (youch!)

Sodium in canned/jarred/boxed goods

NOTE: “Low Sodium” = less than 140 mg/svg; “High-sodium” = more than 500 mg/svg

  • canned beans – 400 mg/svg; reduced-sodium ~ 200 mg/svg
  • dried beans – 8-10 mg/svg if you don’t add salt
  • canned tomatoes – 200-250 mg/svg
  • no-salt canned tomatoes – 10-30 mg/svg
  • jarred tomato sauce – 400-750 mg/svg
  • homemade 5-minute marinara – 25 mg/svg

Fiber (RDA for adults 25-30 g)

  • Cruciferous vegetables  and carrots- 3-5 g/half-cup
  • apples, oranges (whole), bananas – 3-4 g/piece of fruit
  • baked potato – 4 g
  • potato chips — are you kidding?
  • dried beans, cooked up – 10-15 g/svg
  • lettuces, celery, cucumbers etc (watery vegetables) – 1 g or less per serving
  • oatmeal (plain unprocessed) – 4 g/half-cup svg
  • all-purpose flour – 1 g/ quarter-cup svg
  • whole-wheat flour – 4 g/svg

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