Report Sections

Foreword
Your nutrient & lifestyle requirements
10X Precision Nutrition Supplements
Your daily requirement
10X Precision Weight Management Supplements
10X Precision IV Therapy
Precision food & exercise
Benefits of your 10X Precision Nutrition Supplements
Food item list
A-Z Ingredients legend
About our laboratory
Technical details

YOU ARE NOW PART OF

THE WORLD'S FIRST PRECISION NUTRITION SYSTEM

BROUGHT TO YOU BY

10X HEALTH

NEXT STEPS:

Step 1

Step 1

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COMPLETE YOUR PRECISION JOURNEY:

Step 2

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Order your 10X Precision Supplements to support healthy nutrition and weight loss

Step 3

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Step 4

Integrate the food and exercise recommendations into your daily routine

*Details of our clinic network can be found at www.revivme.com/clinics

My name is Dr. Daniel Wallerstorfer.

I am a molecular biologist and biotechnologist. Together with my team, I have developed this genetic analysis program.

I myself suffer from a genetic kidney disease. It will lead to me needing a donor kidney at some point. I'm not alone in this. Today, there are approximately 6,000 diseases that are caused by defects in genes and bring many difficult fates with them.

In addition to these rare, but serious diseases, there are also many common genetic defects. Although they significantly increase the risk of certain diseases, they do not inevitably lead to a negative outcome.

My personal goal

I want to eradicate genetic diseases and improve human health. The focus of this plan is to share the precision based outcomes for your nutrition, based on how your genes interact with the nutrients from our food and supplements. By identifying the correct nutrients that can support you in effectively and specifically overcoming genetic deficits, through deeply personalised guides and products that include the precision food table, precision oral supplements, precision weight management plan and precision IV drip therapy.

I wish you an exciting journey into the world of your nutrition genes - and more importantly; a successful path to your healthy future.

I'm happy to accompany you on this journey.

Dr. Daniel Wallerstorfer BSc.

Chief Scientific Officer, 10X Health

Disclaimer

The possibilities and limits of science

Science

Effects of genetic defects on your body according to scientific studiesToday, there are already about 4 million scientific publications that have studied the effects of certain gene defects on the human body. A typical finding from this sounds something like this: 'If you have gene defect X, vitamin Y cannot be converted and remains ineffective.' Only when the effects of a gene defect have been independently demonstrated by at least three different studies, is the gene test included in the program. Therefore, the influence of a gene defect is always backed by several scientific studies and you can find the sources for this at the end of each chapter in your analyses.

Recommendation

Recommendations based on your genetic profileThe recommendations derived from your genetic traits are often not determined by studies, but are mostly logical conclusions. For example: If a certain vitamin doesn't work due to a gene variation, the conclusion is to switch to another vitamin with a similar effect. We achieve this by changing your diet or supplementation. Therefore, it is important to understand that the recommendations developed by our experts are not based on randomized, placebo-controlled studies, but were created as logical conclusions based on your genetic traits.

Scientific confirmation and Legal Conclusion diagram

Your Nutrient & Lifestyle Requirements

Your nutrient & lifestyle requirements

Here you can see how your genes influence your needs, broken down by the various chapters of your analysis.

The more red arrows are displayed, the unhealthier this factor is for you.

The more green arrows are displayed, the 'healthier' and more important this factor is for you.

If there are neither green nor red arrows present, it is either ineffective or neutral.

is better for you

Ineffective

or neutral for you

Less

is better for you

Green tea

Methylation

Alpha-lipoic acid

Coenzyme Q10: The anti-aging molecule

Aging protection against oxidative stress

Inflammation and the immune system

Additional genes

Arachidonic acid

Inflammation and the immune system

Additional genes

Ash

Detoxification of carcinogens

High glycemic index

Additional genes

Caffeine

Effect of coffee and caffeine

Additional genes

Decaffeinated coffee

Effect of coffee and caffeine

Aging protection against oxidative stress

Calcium

Detoxification of chemicals

Lactose and calcium compatibility

Additional genes

Potassium

Additional genes

Carotene

Inflammation and the immune system

Additional genes

Cholesterol

Regulation of LDL cholesterol

Regulation of triglycerides

Additional genes

Coffee

Effect of coffee and caffeine

Aging protection against oxidative stress

Additional genes

Copper

Additional genes

Cysteine

Additional genes

Vitamin B12

Heart protection from homocysteine

Additional genes

Dietary fibers

Regulation of triglycerides

Additional genes

Unsaturated fatty acids

Inflammation and the immune system

Additional genes

Fructose

Aging protection against oxidative stress

Inflammation and the immune system

Gluten

Additional genes

Heavy metals

Detoxification of chemicals

Herbicides

Detoxification of chemicals

Iron

Detoxification of chemicals

Genes and iron absorption

Additional genes

Lactose

Lactose and calcium compatibility

Additional genes

Alpha-linolenic acid

Additional genes

L-Methionine

Methylation

Lycopene

Additional genes

Magnesium

Salt and high blood pressure

Additional genes

Methylation

Manganese

Coenzyme Q10: The anti-aging molecule

Aging protection against oxidative stress

Additional genes

Methionine

Additional genes

MSM

Inflammation and the immune system

Additional genes

Omega-3 (DHA&EPA)

Effect of Omega-3 on HDL cholesterol

Inflammation and the immune system

Salt and high blood pressure

Regulation of LDL-cholesterol

Regulation of triglycerides

Additional genes

Methylation

Oxalic acid

Additional genes

Pesticides

Detoxification of chemicals

Phosphorus

Additional genes

Phytic acid

Additional genes

Phytosterols

Effect of Omega-3 on HDL cholesterol

Regulation of LDL cholesterol

Purines

Inflammation and the immune system

Coenzyme Q10

Coenzyme Q10: The anti-aging molecule

Salt and high blood pressure

Sucrose

Additional genes

Sodium

Salt and high blood pressure

Additional genes

Saturated fatty acids

Salt and high blood pressure

Inflammation and the immune system

Regulation of triglycerides

Additional genes

Selenium

Detoxification of chemicals

Sufficient selenium supply

Additional genes

Smoke

Detoxification of carcinogens

Soot

Detoxification of carcinogens

Total sugar

Aging protection against oxidative stress

Regulation of triglycerides

Additional genes

Vitamin B Complex

Methylation

TMG

Methylation

Vitamin B2

Heart protection from homocysteine

Additional genes

Vitamin B3

Regulation of triglycerides

Vitamin B6

Heart protection from homocysteine

Vitamin C

Coenzyme Q10: The anti-aging molecule

Protection against oxidative stress aging

Additional genes

Vitamin D3

Effect of vitamin D3

Lactose and calcium compatibility

Additional genes

Methylation

Vitamin E

Coenzyme Q10: The anti-aging molecule

Aging protection against oxidative stress

Additional genes

Methylfolate

Effect of folic acid

Heart protection from homocysteine

Additional genes

Methylation

100 ingredients personalized just for you

DNA analysis completed Receive results Support your Health with 10X Precision Nutrition Supplements

$Supplement sticks$

A dietary supplement as unique as you are

There are more than 700 trillion different possible outcomes for the genes that have been tested in this analysis. Therefore, your result is as unique as you are and also influences your nutrient requirement.

10X Precision Nutrition Supplements are a unique, personalized nutritional supplement formulated just for you. It contains everything that you need, nothing that your body can not metabolize and nothing that is harmful for you. To get the best out of your nutrition, you should take 10X Precision Nutrition Supplements daily. This way, you are optimally supplied, even if your nutrition is not quite optimal from time to time.

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The correct dosage

Too much of a nutrient can be as harmful as having too little of it. 10X Precision Nutrition Supplements are precisely formulated to ensure that even with an optimal, nutrient rich diet, you never cross the upper safe ingestion limit.

Optimal absorption into the body

The micro-transporter beads are designed to slowly release nutrients, simulating the natural nutrient absorption from food. This way, you are optimally supplied throughout the day.

Your individual need

You can find your personal requirement of micronutrients down to the microgram on the following pages under 'your daily requirement'. But please note: Your requirements will continuously change with increasing age, new science, and new blood results. This way, you will always receive the perfect product for your current needs.

Based on all your analyses

We always incorporate all of the available biological data into the recipe. This includes all relevant gene analyses we have performed, but also blood results and other information if this is available. This way you always receive the product based on the complete set of biological data.

Science: Today, there are already about 4 million scientific publications that have studied the effects of certain gene defects on the human body. A typical finding form such a study is: 'People with gene defect X have a Y% higher risk of disease Z'. However, the mere existence of a gene defect does not automatically mean disease. It has independently demonstrated by at least three different studies is the gene test included in the program. Therefore, the influence of a gene defect is always backed by several scientific studies, and you can find the sources for this in the fact part of each chapter. The genetic traits given by the analysis are thus considered to be based on sound science.

Recommendation: Recommendations based on your genetic profile: The recommendations derived from your genetic traits are often not determined by studies, but we also use recommendations. As example: if a certain vitamin doesn't work due to a gene variation, the conclusion is to switch to another vitamin with a similar effect. We have also not included genetic traits in the program where there is a proven interaction with medication. The recommendations are therefore not based on randomized, placebo-controlled studies, but were created as logical conclusions based on your genetic traits.

10X Precision Weight Management Supplements

Support your weight loss journey

Individual mixture, maximum effect

Fat absorption inhibitor

Chitosan, the fat blocker ingredient has been shown to stabilize cholesterol levels (so fat levels in blood) when taken with food. It is believed, that chitosan can absorb dietary fats from a meal and prevent their absorption into the blood stream, thereby stabilizing the cholesterol levels.

Carb digestion blocker

White bean extract has been shown to contain components such as phaseolamin, which can block enzymes in the human body, that would digest long chain carbohydrates into small, absorbable fragments.

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Support during your diet

To support you in your weight loss, we have developed 10X Precision Weight Management Supplements. This natural-based nutritional supplement contains a ratio of fat absorption inhibitors and carbohydrate digestion blockers tailored to your needs. Through the 'nutrition type' gene analysis, we know how sensitive you are to fats and carbohydrates. Based on this, we draw a number of logical conclusions and formulate your unique mix: This means that with every order you will receive a mixture specifically tailored to your genes.

Which raw materials do we use?

The product is made from high-quality, natural active ingredients such as chitosan and white bean extract, and are manufactured according to the highest quality standards. We completely avoid artificial additives such as colorants or preservatives.

How do I use 10X Precision Weight Management Supplements?

Simply take the contents of one sachet in small helpings with a large glass of water just before a meal. Make sure not to chew the tasteless microtransporters but simply swallow them. We recommend taking it before lunch and dinner. The maximum consumption of two sachets per day must not be exceeded.

* Information on Science

The impact of genes on the liver, (sensitivity to fat, weight loss through exercise, etc.) is supported by several scientific studies for each gene (link to PubMed studies).

Science: Today, there are already about 4 million scientific publications that have studied the effects of certain gene defects on the human body. A logical finding from this sounds something like this: 'Due to your genes, you tend to gain weight through fat calories.' Only when the effects of a gene defect have been independently substantiated by at least three different studies is the gene test included in the program. Therefore, the influence of a gene defect on your body is scientifically proven. However, it is important to note that the facts, part of such studies are genetic traits given by this analysis are thus considered to be based on scientific studies.

Recommendation: Recommendations based on your genetic profile. The recommendations derived from your genetic traits are often not determined by studies, but are often logical conclusions. For example: If you are particularly sensitive to fat, we give you fat blockers. We achieve this by changing supplementation accordingly. So, it is important to understand that the recommendations developed by our experts are not based on randomized, placebo-controlled studies, but were created as logical conclusions based on your genetic traits.

IN PARTNERSHIP WITH

The global market leader in IV therapy

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THE WORLD'S ONLY PRECISION IV

THE FUTURE OF PRECISION HEALTH & WELLNESS

THE 10X PRECISION IV THERAPY

Globally patented algorithm

Increased accuracy on nutritional recommendation

Scientifically backed nutritional therapy (evidence informed)

Increased bioavailability over standard IV therapy

Enhanced absorption versus oral supplementation

Formulary automatically takes into account your metabolic strengths and weaknesses

Can be built with multiple objective data inputs (bloods and genetics)

NO BODY IS THE SAME...
AND YOUR WELLNESS PLAN SHOULDN'T BE EITHER

SCAN BELOW TO CONTINUE YOUR PRECISION JOURNEY:

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Using REVIV's custom IV formulation software, our medical team will translate your genetic analysis reports and administer your precision IV formulation.

Visit our clinic network to unlock your Precision IV therapy.

Our microbeads maximize nutrient absorption and help maintain optimal blood nutrient levels throughout the day with slow-release technology.

Order now to unlock the ideal dose to support your optimal cellular health.

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Precision Food & Exercise

Your weight at the time of analysis

154.0 lb

24.0 lb -4.0 lb

Your calculated optimal weight*

179.0 lb

Your desired weight

150.0 lb

*Based on your optimal BMI (24) at 6 feet 0 Body height.

You and your results in everyday life

Through the results of the Weight Analysis, you now know yourself even better! Find out now how to integrate your results into your daily life. We will show you different ways in the areas of nutrition and exercise.

Nutrition

Now you know exactly what your body needs. You can choose between four ways to align your diet with your genes.

Exercise

We have put together a selection of exercises for you that will help you burn enough calories and thus achieve your goals.

Important to know: We have marked whether the respective nutrition/exercise form fits your goal:

Reduce weight

Maintain weight*

* Maintaining weight refers to the phase in which you have already reached your desired weight.

Weight loss strategy

We give you here a brief overview of your results and show you ways to integrate them into your diet and training plan.

Diet Type: carbohydrate metabolizer

Reduce weight:

1466 kcal/day

consisting of:

1.2oz fat

8.4oz Carbohydrates

1.9oz Protein

Maintain weight*:

2224 kcal/day

consisting of:

1.7oz fat

12.7oz Carbohydrates

2.9oz Protein

Weight loss strategy: Exercise

Reduce weight:

514 kcal/day

saved via food

336 kcal/day

burn calories through exercise

Maintain weight*:

---

saved via food

112 kcal/day

burn calories through exercise

Strong hunger type

Weak satiety type

Moderate calorie intake type

Strong snacking tendency

Weak Yo-Yo effect type

Weak fatty organ type

You are an endurance exercise type

If you want to lose weight through calorie reduction, your muscle mass is relatively well preserved. So, you can burn calories with predominantly endurance training without your muscle mass suffering.

70% Endurance training

30% Strength training

*Maintaining weight refers to the phase where you have already reached your desired weight. You can find your detailed results in the respective chapter of the Weight Analysis.

Dishes

Clear soup with mushrooms

Slice the mushrooms into pieces. Heat the stock and add the mushrooms. Briefly bring the stock to a boil and season with salt, pepper, soy sauce, and thyme. After that, serve the soup in a bowl and garnish with the sprouts.

28.2 oz Vegetable broth
8.8 oz Mushrooms
3.0 oz Radish sprouts
soy sauce
thyme
Iodized salt, pepper

Shirataki noodles with tomato sauce

Boil the chopped tomatoes with the mushrooms in a pot and season with lemon, salt, pepper and basil. Place the pasta from the package into boiling water, let it cook for 1 to 3 minutes and strain after cooking. Serve the hot pasta with the tomato sauce on a plate.

10.9 oz Shirataki noodles
1.2 oz Mushrooms
0.5 Cans of chopped tomatoes
Lemon
Basil
Iodized salt, pepper

Tomato soup with herbs

Cut the tomatoes into small cubes. Heat the stock and add the diced tomatoes. Let the stock boil for 3 minutes and then strain it through a hair sieve. Season the soup with salt, pepper, balsamic vinegar, and basil. Then serve the soup in a bowl.

5.6 oz Vegetable broth
5 Tomatoes
1.5 Tsp White balsamic vinegar
Basil
Iodized salt, pepper

Summer salad with flowers

Tear the washed salad into bite-sized pieces. Dice the cucumber. Place the salad leaves and cucumber into a salad bowl and mix with the vinegar and oil. Season with salt and pepper and decorate the salad with the flowers.

7.6 oz mixed leaf salad
4.9 oz Cucumber
1.9 oz edible flowers
1.5 Tbsp white wine vinegar
1.5 Tbsp raspberry vinegar
1.5 Tsp olive oil
Iodized salt, pepper

Simple vegetable plate

Wash the vegetables, peel if necessary and slice. Boil the zucchini and pepper for 3 minutes, the remaining vegetables for 8 to 10 minutes. Remove from the water, let it drain, then season with lemon, thyme, salt and pepper. Finally, arrange on a plate.

3.5 oz fresh green asparagus
3.5 oz Celery
3.5 oz Pumpkin
1.8 oz Pepper
3.5 oz Zucchini
thyme
Iodized salt, pepper

Seafood

Raw oysters

Crayfish

Fruit

Acerola

Plums

Apricots

Mandarins

Oranges

Drinks

Water

Tea

Coffee

Sweets

Rhubarb compote with sweetener

The food list with the
item system

3 steps to your individual plan.

In our unique item system, your diet is tailored specifically to you. In this system, you receive a number of 'items' daily, each representing a portion of a food that is precisely adjusted to fit your ideals.

Head to the appendix to find your precision food table.

1

Number of food items

We have calculated, based on your genes, how many foods (= items) you should eat per day.

Items

per day

Weight loss phase

Your weight will be reduced

Items

per day

Adaptation Phase Week 1

Increase the number of items for the stability phase

Items

per day

Adjustment Phase Week 2

Increase the number of items for the stability phase

Items

per day

Stability phase

The desired weight can be maintained

meals

2

Find your foods

Choose your favorite foods (= items) from the following table. In the first column, you can see how many ounces one item of the food contains.

Tip: The red and green weight symbols are for orientation outside the item system. Within the item system, make sure you consume carbohydrates, fat and protein and follow a healthy diet.

3

Create your menu plan

With the number of items and the ounces per item, you have the two tools in hand with which you can create your menu plan.

Example:

Anna is allowed to eat 14 items during the weight loss phase. She selects 14 items from the food list and she knows exactly how many ounces she is allowed to eat of them:

You might be wondering right now: What if Anna loves avocados and simply eats 14 avocados, theoretically it's possible, but not healthy!

Your training plan

Your guide for the training plan according to your genes.

1

Select exercises from the table

On the following pages, you will find tables with various exercises. Choose the exercises that match your genes.

2

Select the number of your exercise sessions

Make sure you engage in a total of 7 units per week. From the table, you can see how many minutes a unit of your exercise takes for your goal of 'weight reduction' or 'maintaining weight'.

3

Put together your plan

Your sample training plan could look like this:

Mon.

Bicycling 37 Min.

Tues.

Wed.

Household chores 25 Min.

Thurs.

Walking 88 Min.

Fri.

Walking 75 Min.

Pilates 35 Min.

Sat.

Sun.

Bicycling 35 Min.

Important to know

Put together 7 units to get closer to your goal!

If you already have good stamina, you can also combine units. For example: 1 unit of jogging is 24 minutes here you can also take a double unit and go jogging for 48 minutes. With this, you have already completed 2 units with one workout. Make sure you organize your training units in such a way that you get exercise at least 3 days per week.

Training sessions

Exercises

All Endurance Power

Aerobics (380 kcal/h)

380 kcal/h

Calories : 380 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 53 Min.

Maintain weight 18 Min.

Badminton (360 kcal/h)

360 kcal/h

Calories : 360 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 56 Min.

Maintain weight 19 Min.

Basketball (450 kcal/h)

450 kcal/h

Calories : 450 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 45 Min.

Maintain weight 15 Min.

Mountain climbing (436 kcal/h)

436 kcal/h

Calories : 436 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 46 Min.

Maintain weight 15 Min.

Punching bag workout (422 kcal/h)

422 kcal/h

Calories : 422 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Ice skating (15 km/h) (384 kcal/h)

384 kcal/h

Calories : 384 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 52 Min.

Maintain weight 17 Min.

Bicycling (15 km/h) (360 kcal/h)

360 kcal/h

Calories : 360 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 56 Min.

Maintain weight 19 Min.

Bicycling (25 km/h) (612 kcal/h)

612 kcal/h

Calories : 612 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 33 Min.

Maintain weight 11 Min.

Soccer (498 kcal/h)

498 kcal/h

Calories : 498 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 40 Min.

Maintain weight 13 Min.

Machine training (Power) (422 kcal/h)

422 kcal/h

Calories : 422 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Gymnastics (324 kcal/h)

324 kcal/h

Calories : 324 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 62 Min.

Maintain weight 21 Min.

Handball (640 kcal/h)

640 kcal/h

Calories : 640 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 31 Min.

Maintain weight 31 Min.

Hockey (563 kcal/h)

563 kcal/h

Calories : 563 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 36 Min.

Maintain weight 12 Min.

Jogging (8 km/h) (560 kcal/h)

560 kcal/h

Calories : 560 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 36 Min.

Maintain weight 12 Min.

Jogging (10 km/h) (700 kcal/h)

700 kcal/h

Calories : 700 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 29 Min.

Maintain weight 10 Min.

Jogging (12 km/h) (875 kcal/h)

875 kcal/h

Calories : 875 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 23 Min.

Maintain weight 8 Min.

Martial arts (704 kcal/h)

704 kcal/h

Calories : 704 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 29 Min.

Maintain weight 10 Min.

Climbing (774 kcal/h)

774 kcal/h

Calories : 774 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 26 Min.

Maintain weight 9 Min.

Squats (588 kcal/h)

588 kcal/h

Calories : 588 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 34 Min.

Maintain weight 11 Min.

Cross-country skiing (8 km/h) (690 kcal/h)

690 kcal/h

Calories : 690 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 29 Min.

Maintain weight 10 Min.

Mountain biking (520 kcal/h)

520 kcal/h

Calories : 520 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 39 Min.

Maintain weight 13 Min.

Nordic walking (3.5 km/h) (396 kcal/h)

396 kcal/h

Calories : 396 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 51 Min.

Maintain weight 17 Min.

Pilates (420 kcal/h)

420 kcal/h

Calories : 420 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Polo (563 kcal/h)

563 kcal/h

Calories : 563 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 36 Min.

Maintain weight 12 Min.

Inline skating (15 km/h) (384 kcal/h)

384 kcal/h

Calories : 384 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 52 Min.

Maintain weight 17 Min.

Rugby (704 kcal/h)

704 kcal/h

Calories : 704 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 29 Min.

Maintain weight 10 Min.

Snowshoeing (560 kcal/h)

560 kcal/h

Calories : 560 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 36 Min.

Maintain weight 12 Min.

Jumping rope (572 kcal/h)

572 kcal/h

Calories : 572 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 35 Min.

Maintain weight 12 Min.

Skateboarding (352 kcal/h)

352 kcal/h

Calories : 352 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 57 Min.

Maintain weight 19 Min.

Skiing (slowly) (488 kcal/h)

488 kcal/h

Calories : 488 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 41 Min.

Maintain weight 14 Min.

Skiing (briskly) (560 kcal/h)

560 kcal/h

Calories : 560 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 36 Min.

Maintain weight 12 Min.

Snowboarding (488 kcal/h)

488 kcal/h

Calories : 488 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 41 Min.

Maintain weight 14 Min.

Squash (728 kcal/h)

728 kcal/h

Calories : 728 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 28 Min.

Maintain weight 9 Min.

Swimming (slow) (260 kcal/h)

260 kcal/h

Calories : 260 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 78 Min.

Maintain weight 26 Min.

Swimming (fast) (576 kcal/h)

576 kcal/h

Calories : 576 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 35 Min.

Maintain weight 12 Min.

Taekwondo fight training (900 kcal/h)

900 kcal/h

Calories : 900 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 22 Min.

Maintain weight 7 Min.

Taekwondo training (550 kcal/h)

550 kcal/h

Calories : 550 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 37 Min.

Maintain weight 12 Min.

Tennis (312 kcal/h)

312 kcal/h

Calories : 312 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 65 Min.

Maintain weight 22 Min.

Unicycling (352 kcal/h)

352 kcal/h

Calories : 352 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 57 Min.

Maintain weight 19 Min.

Volleyball (563 kcal/h)

563 kcal/h

Calories : 563 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 36 Min.

Maintain weight 12 Min.

Hiking (360 kcal/h)

360 kcal/h

Calories : 360 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 56 Min.

Maintain weight 19 Min.

Water polo (704 kcal/h)

704 kcal/h

Calories : 704 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 29 Min.

Maintain weight 10 Min.

Leisure activities & housework

All Endurance Power

Fishing, standing (176 kcal/h)

176 kcal/h

Calories : 176 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 115 Min.

Maintain weight 38 Min.

Fishing, standing/brook (246 kcal/h)

246 kcal/h

Calories : 246 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 82 Min.

Maintain weight 27 Min.

Bowling (211 kcal/h)

211 kcal/h

Calories : 211 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 96 Min.

Maintain weight 32 Min.

Darts (176 kcal/h)

176 kcal/h

Calories : 176 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 115 Min.

Maintain weight 38 Min.

Fencing (422 kcal/h)

422 kcal/h

Calories : 422 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Frisbee (211 kcal/h)

211 kcal/h

Calories : 211 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 96 Min.

Maintain weight 32 Min.

Golf (Clubs in cart) (352 kcal/h)

352 kcal/h

Calories : 352 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 57 Min.

Maintain weight 19 Min.

Canoeing (4 km/h) (174 kcal/h)

174 kcal/h

Calories : 174 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 116 Min.

Maintain weight 39 Min.

Motocross (281 kcal/h)

281 kcal/h

Calories : 281 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 72 Min.

Maintain weight 24 Min.

Rafting (352 kcal/h)

352 kcal/h

Calories : 352 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 57 Min.

Maintain weight 19 Min.

Horseback riding (246 kcal/h)

246 kcal/h

Calories : 246 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 82 Min.

Maintain weight 27 Min.

Snorkeling (352 kcal/h)

352 kcal/h

Calories : 352 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 57 Min.

Maintain weight 19 Min.

Sailing (211 kcal/h)

211 kcal/h

Calories : 211 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 96 Min.

Maintain weight 32 Min.

Walking (174 kcal/h)

174 kcal/h

Calories : 174 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 116 Min.

Maintain weight 39 Min.

Surfing (211 kcal/h)

211 kcal/h

Calories : 211 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 96 Min.

Maintain weight 32 Min.

Dance (slowly) (211 kcal/h)

211 kcal/h

Calories : 211 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 96 Min.

Maintain weight 32 Min.

Dance (fast) (384 kcal/h)

384 kcal/h

Calories : 384 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 52 Min.

Maintain weight 17 Min.

Dance (modern) (422 kcal/h)

422 kcal/h

Calories : 422 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Scuba Diving (493 kcal/h)

493 kcal/h

Calories : 493 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 41 Min.

Maintain weight 14 Min.

Table tennis (281 kcal/h)

281 kcal/h

Calories : 281 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 72 Min.

Maintain weight 24 Min.

Windsurfing (211 kcal/h)

211 kcal/h

Calories : 211 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 96 Min.

Maintain weight 32 Min.

Gardening (352 kcal/h)

352 kcal/h

Calories : 352 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 57 Min.

Maintain weight 19 Min.

Mowing the lawn (387 kcal/h)

387 kcal/h

Calories : 387 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 52 Min.

Maintain weight 17 Min.

General cleaning (246 kcal/h)

246 kcal/h

Calories : 246 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 82 Min.

Maintain weight 27 Min.

Opportunities in the gym

All Endurance Power

Stationary Bicycle (588 kcal/h)

588 kcal/h

Calories : 588 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 34 Min.

Maintain weight 11 Min.

Crosstrainer (540 kcal/h)

540 kcal/h

Calories : 540 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 37 Min.

Maintain weight 12 Min.

Strength Training (Machines) (422 kcal/h)

422 kcal/h

Calories : 422 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Powerlifting (422 kcal/h)

422 kcal/h

Calories : 422 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 48 Min.

Maintain weight 16 Min.

Treadmill (9 km/h) (488 kcal/h)

488 kcal/h

Calories : 488 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 41 Min.

Maintain weight 14 Min.

Treadmill (12 km/h) (748 kcal/h)

748 kcal/h

Calories : 748 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 27 Min.

Maintain weight 9 Min.

Treadmill (17 km/h) (1040 kcal/h)

1040 kcal/h

Calories : 1040 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 19 Min.

Maintain weight 6 Min.

Rowing Machine (415 kcal/h)

415 kcal/h

Calories : 415 kcal/h

Type of Exercises :

Power

Time per unit :

Reduce weight 49 Min.

Maintain weight 16 Min.

Elliptical Machine (588 kcal/h)

588 kcal/h

Calories : 588 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 34 Min.

Maintain weight 11 Min.

Tai Chi (281 kcal/h)

281 kcal/h

Calories : 281 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 72 Min.

Maintain weight 24 Min.

Power plate (900 kcal/h)

900 kcal/h

Calories : 900 kcal/h

Type of Exercises :

Endurance

Time per unit :

Reduce weight 22 Min.

Maintain weight 7 Min.

Yoga (281 kcal/h)

281 kcal/h

Calories : 281 kcal/h

Type of Exercises :

Endurance Power

Time per unit :

Reduce weight 72 Min.

Maintain weight 24 Min.

Endurance	Power	Exercises	Time per unit Reduce weight Maintain weight
		Aerobics (380 kcal/h)	53 Min. 18 Min.
		Badminton (360 kcal/h)	56 Min. 19 Min.
		Basketball (450 kcal/h)	45 Min. 15 Min.
		Mountain climbing (436 kcal/h)	46 Min. 15 Min.
		Punching bag workout (422 kcal/h)	48 Min. 16 Min.
		Ice skating (15 km/h) (384 kcal/h)	52 Min. 17 Min.
		Bicycling (15 km/h) (360 kcal/h)	56 Min. 19 Min.
		Bicycling (25 km/h) (612 kcal/h)	33 Min. 11 Min.
		Soccer (498 kcal/h)	40 Min. 13 Min.
		Machine training (Power) (422 kcal/h)	48 Min. 16 Min.
		Gymnastics (324 kcal/h)	62 Min. 21 Min.
		Handball (640 kcal/h)	31 Min. 31 Min.
		Hockey (563 kcal/h)	36 Min. 12 Min.
		Jogging (8 km/h) (560 kcal/h)	36 Min. 12 Min.
		Jogging (10 km/h) (700 kcal/h)	29 Min. 10 Min.
		Jogging (12 km/h) (875 kcal/h)	23 Min. 8 Min.
		Martial arts (704 kcal/h)	29 Min. 10 Min.
		Climbing (774 kcal/h)	26 Min. 9 Min.
		Squats (588 kcal/h)	34 Min. 11 Min.
		Cross-country skiing (8 km/h) (690 kcal/h)	29 Min. 10 Min.
		Mountain biking (520 kcal/h)	39 Min. 13 Min.
		Nordic walking (3.5 km/h) (396 kcal/h)	51 Min. 17 Min.
		Pilates (420 kcal/h)	48 Min. 16 Min.
		Polo (563 kcal/h)	36 Min. 12 Min.
		Inline skating (15 km/h) (384 kcal/h)	52 Min. 17 Min.
		Rugby (704 kcal/h)	29 Min. 10 Min.
		Snowshoeing (560 kcal/h)	36 Min. 12 Min.
		Jumping rope (572 kcal/h)	35 Min. 12 Min.
		Skateboarding (352 kcal/h)	57 Min. 19 Min.
		Skiing (slowly) (488 kcal/h)	41 Min. 14 Min.
		Skiing (briskly) (560 kcal/h)	36 Min. 12 Min.
		Snowboarding (488 kcal/h)	41 Min. 14 Min.
		Squash (728 kcal/h)	28 Min. 9 Min.
		Swimming (slow) (260 kcal/h)	78 Min. 26 Min.
		Swimming (fast) (576 kcal/h)	35 Min. 12 Min.
		Taekwondo fight training (900 kcal/h)	22 Min. 7 Min.
		Taekwondo training (550 kcal/h)	37 Min. 12 Min.
		Tennis (312 kcal/h)	65 Min. 22 Min.
		Unicycling (352 kcal/h)	57 Min. 19 Min.
		Volleyball (563 kcal/h)	36 Min. 12 Min.
		Hiking (360 kcal/h)	56 Min. 19 Min.
		Water polo (704 kcal/h)	29 Min. 10 Min.

Endurance	Power	Leisure activities & housework	Time per unit Reduce weight Maintain weight
		Fishing, standing (176 kcal/h)	115 Min. 38 Min.
		Fishing, standing/brook (246 kcal/h)	82 Min. 27 Min.
		Bowling (211 kcal/h)	96 Min. 32 Min.
		Darts (176 kcal/h)	115 Min. 38 Min.
		Fencing (422 kcal/h)	48 Min. 16 Min.
		Frisbee (211 kcal/h)	96 Min. 32 Min.
		Golf (Clubs in cart) (352 kcal/h)	57 Min. 19 Min.
		Canoeing (4 km/h) (174 kcal/h)	116 Min. 39 Min.
		Motocross (281 kcal/h)	72 Min. 24 Min.
		Rafting (352 kcal/h)	57 Min. 19 Min.
		Horseback riding (246 kcal/h)	82 Min. 27 Min.
		Snorkeling (352 kcal/h)	57 Min. 19 Min.
		Sailing (211 kcal/h)	96 Min. 32 Min.
		Walking (174 kcal/h)	116 Min. 39 Min.
		Surfing (211 kcal/h)	96 Min. 32 Min.
		Dance (slowly) (211 kcal/h)	96 Min. 32 Min.
		Dance (fast) (384 kcal/h)	52 Min. 17 Min.
		Dance (modern) (422 kcal/h)	48 Min. 16 Min.
		Scuba Diving (493 kcal/h)	41 Min. 14 Min.
		Table tennis (281 kcal/h)	72 Min. 24 Min.
		Windsurfing (211 kcal/h)	96 Min. 32 Min.
		Gardening (352 kcal/h)	57 Min. 19 Min.
		Mowing the lawn (387 kcal/h)	52 Min. 17 Min.
		General cleaning (246 kcal/h)	82 Min. 27 Min.

Endurance	Power	Opportunities in the gym	Time per unit Reduce weight Maintain weight
		Stationary Bicycle (588 kcal/h)	34 Min. 11 Min.
		Crosstrainer (540 kcal/h)	37 Min. 12 Min.
		Strength Training (Machines) (422 kcal/h)	48 Min. 16 Min.
		Powerlifting (422 kcal/h)	48 Min. 16 Min.
		Treadmill (9 km/h) (488 kcal/h)	41 Min. 14 Min.
		Treadmill (12 km/h) (748 kcal/h)	27 Min. 9 Min.
		Treadmill (17 km/h) (1040 kcal/h)	19 Min. 6 Min.
		Rowing Machine (415 kcal/h)	49 Min. 16 Min.
		Elliptical Machine (588 kcal/h)	34 Min. 11 Min.
		Tai Chi (281 kcal/h)	72 Min. 24 Min.
		Power plate (900 kcal/h)	22 Min. 7 Min.
		Yoga (281 kcal/h)	72 Min. 24 Min.

Benefits of your 10X Precision Nutrition Supplements

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Iron

contributes to normal cognitive function
contributes to normal energy metabolism
contributes to the normal formation of red blood cells and hemoglobin
contributes to normal oxygen transport in the body
contributes to a normal functioning immune system
contributes to the reduction of tiredness and fatigue
has a function in cell division

Methylfolate

contributes to the growth of maternal tissue during pregnancy
contributes to a normal level of amino acid synthesis
contributes to a normal level of blood formation
contributes to a normal homocysteine metabolism
contributes to normal level of psychological function
contributes to a normal functioning immune system
contributes to the reduction of fatigue and exhaustion
has a function in cell division

Calcium

contributes to normal energy metabolism
contributes to normal muscle functions
contributes to normal signal transmission between nerve cells
contributes to the normal function of digestive enzymes
contributes to normal blood clotting
has a function in cell division and specialization
is needed for the maintenance of normal bones
is needed for the maintenance of normal teeth

Copper

contributes to the maintenance of normal connective tissue
contributes to normal energy metabolism
contributes to a normal functioning nervous system
contributes to normal hair pigmentation
contributes to normal iron transport in the body
contributes to normal skin pigmentation
contributes to a normal functioning immune system
helps to protect cells from oxidative stress

Magnesium

contributes to the reduction of fatigue and tiredness
has a function in cell division
contributes to electrolyte balance
contributes to the maintenance of normal teeth
contributes to a normal energy-yielding metabolism
contributes to the maintenance of normal bones
contributes to a normal functioning nervous system
contributes to normal muscle function
contributes to normal protein synthesis
contributes to normal psychological function

Manganese

contributes to normal energy metabolism
contributes to the maintenance of normal bones
contributes to normal connective tissue formation
helps protect cells from oxidative stress

Omega-3 (DHA and EPA)

DHA and EPA contribute to normal heart function
DHA contributes to the maintenance of normal brain function
DHA contributes to the maintenance of normal vision

Phytosterols

contributes to maintaining a normal cholesterol level in the blood

Selenium

contributes to normal sperm formation
contributes to the maintenance of normal hair
contributes to the maintenance of normal nails
contributes to the normal function of the immune system
contributes to the normal function of the thyroid
helps to protect the cells from oxidative stress

Vitamin B12

contributes to normal energy metabolism
contributes to the normal functions of the nervous system
contributes to normal homocysteine metabolism
contributes to normal psychological function
contributes to normal formation of red blood cells
contributes to a normally functioning immune system
contributes to the reduction of tiredness and fatigue
has a role in cell division

Vitamin B2

contributes to normal energy metabolism
helps to reduce fatigue and tiredness
supports the normal function of the nervous system
maintains normal mucous membranes
helps maintain normal red blood cells
contributes to the maintenance of normal skin
helps maintain normal vision
contributes to normal iron metabolism
helps protect cells from oxidative stress

Vitamin B6

contributes to normal cysteine synthesis
contributes to the regulation of hormonal activity
contributes to normal energy metabolism
contributes to reducing fatigue and exhaustion
contributes to a normal functioning nervous system
contributes to normal homocysteine metabolism
contributes to normal protein and glycogen metabolism
contributes to normal mental functions
contributes to the normal formation of red blood cells
contributes to a normal functioning immune system

Vitamin D3

contributes to normal absorption/utilization of calcium and phosphorus
contributes to a normal calcium level in the blood
contributes to the maintenance of normal bones
contributes to the maintenance of normal muscle function
contributes to the maintenance of normal teeth
contributes to a normal functioning immune system
has a function in cell division

Vitamin C

contributes to normal collagen formation for normal functioning blood vessels
increases iron absorption
contributes to normal collagen formation for the normal function of bones
contributes to the regeneration of the reduced form of Vitamin E
contributes to normal collagen formation for normal cartilage function
contributes to the reduction of fatigue and exhaustion
contributes to a normal functioning immune system during and after intense physical activity
helps to protect cells from oxidative stress
contributes to normal collagen formation for normal function of the gums
contributes to a normal functioning immune system
contributes to normal collagen formation for normal skin function
contributes to normal mental function
contributes to normal collagen formation for normal teeth function
contributes to a normal functioning nervous system
contributes to normal energy metabolism

Vitamin E D-Alpha-Tocopherol

contributes to protecting the cells from oxidative stress

Zinc

contributes to a normal acid-base metabolism
plays a role in cell division
contributes to a normal carbohydrate metabolism
helps protect cells from oxidative stress
contributes to normal cognitive function
contributes to the normal function of the immune system
contributes to normal DNA synthesis
contributes to the maintenance of normal vision
contributes to normal fertility and reproduction
contributes to normal metabolism of macronutrients
contributes to the maintenance of normal skin
contributes to the maintenance of normal testosterone levels in the blood
contributes to a normal fat metabolism
contributes to the maintenance of normal nails
contributes to a normal Vitamin-A metabolism
contributes to the maintenance of normal hair
contributes to a normal protein synthesis
contributes to the maintenance of normal bones

Important to know

In the European Union, claims about the effects of micronutrients are strictly regulated and must be specifically approved. This list includes the permissible claims of this product. According to the EU, other effects from studies have not yet been specifically confirmed and are expressly NOT indicated as effects for this product. The effect of this product is strictly limited to this list. No other aspects of this report contribute to the product's effect and it is in no way suggested that certain genetic analysis results produce additional healing effects beyond this list.
The statements related to effects of micronutrients have not been evaluated by the Food & Drug Administration. The 10 X Precision Complete Nutrition is not intended to diagnose, treat, cure or prevent any disease.

Food, according to your individual needs

To effectively use the information gained about your genes, we have evaluated more than 900 foods based on your genes. On the following pages, you will find a list to find out which foods are particularly suitable for you.

The better a food is suited for your goal, the more positively it will be rated with the corresponding symbols. In addition, particularly unsuitable ingredients are identified based on your analysis results. Foods that contain a particularly high amount of these will be rated more negatively. As a result, you will receive the current rating and you can see whether a food is particularly good or bad for you.

Legend for the food list:

Food for healthy nutrition

Healthy foods

The more green apples displayed on a food the healthier it is for you. Try to integrate as many of these green-rated foods into your diet as possible.

Neutral

A gray apple means that the ingredients are neutral for your health or can contain both positive and negative ingredients.

Unhealthy food

Red apples signal unhealthy ingredients in a food for you. The more red apples, the unhealthier it is. Avoid foods with red labels, if possible.

Foods for losing weight

Good for losing weight

The more green weight symbols are shown for a food, the better it is suited for losing weight for you. Try to incorporate as many of these green-rated foods into your diet.

Neutral

A grey weight symbol means that the ingredients are neutral for your weight loss success or can contain both positive and negative ingredients.

Bad for losing weight

Red weight symbols indicate that this food is less suitable for achieving your weight loss goals. Try to make fewer foods marked in red when possible.

Food for healthy nutrition

Healthy foods

The more green apples displayed on a food the healthier it is for you. Try to integrate as many of these green-rated foods into your diet as possible.

Neutral

A gray apple means that the ingredients are neutral for your health or can contain both positive and negative ingredients.

Unhealthy food

Red apples signal unhealthy ingredients in a food for you. The more red apples, the unhealthier it is. Avoid foods with red labels, if possible.

Foods for losing weight

Good for losing weight

The more green weight symbols are shown for a food, the better it is suited for losing weight for you. Try to incorporate as many of these green-rated foods into your diet.

Neutral

A grey weight symbol means that the ingredients are neutral for your weight loss success or can contain both positive and negative ingredients.

Bad for losing weight

Red weight symbols indicate that this food is less suitable for achieving your weight loss goals. Try to make fewer foods marked in red when possible.

Specified intolerance

Food can potentially lead to allergies or intolerances you have specified.

Potential intolerance

Food can potentially cause digestive problems or other symptoms of intolerance due to your genetics.

Vegetables

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
4.5					Algae	0.2 2 0.0 0.0 0.0
11.0					Artichokes	5.3 33 0.2 0.2 0.0
21.3					Eggplant	6.2 30 0.1 0.2 0.0
7.7					Oyster mushrooms	3.6 23 0.2 0.2 0.0
10.6					Bamboo shoots	5.3 27 0.2 0.1 0.0
any amount					Wild garlic	1.3 7 0.0 0.1 0.0
4.8					Sweet potato	5.3 187 0.1 1.3 0.1
5.7					Birch mushroom	2.6 25 0.2 0.0 0.1
24.7					Collard greens	5.3 20 0.1 0.1 0.0
9.4					Leaf spinach	5.3 29 0.2 0.1 0.0
10.8					Cauliflower	5.3 35 0.2 0.2 0.0
1.3					White beans	2.2 158 0.5 0.9 0.1
3.8					Broad beans	5.3 126 0.4 0.7 0.1
11.1					Beans green	5.3 50 0.2 0.3 0.0
7.6					Bean sprouts	0.9 10 0.1 0.1 0.0
3.6					Nettle	5.3 63 0.4 0.1 0.1
7.0					Broccoli	5.3 42 0.3 0.2 0.0
0.4					Beechnut	0.8 118 0.1 0.3 0.4
11.1					Bush beans green	5.3 50 0.2 0.3 0.0
10.4					Slippery Jack mushrooms	7.1 30 0.2 0.1 0.1
0.4					Cashew nut	1.1 178 0.3 0.3 0.5
7.9					Mushrooms canned	3.6 19 0.2 0.0 0.1
0.5					Chia seeds	1.0 137 0.2 0.5 0.4
21.6					Chicory	1.8 9 0.1 0.1 0.0
3.0					Chinese long beans	5.3 170 0.5 1.0 0.1
1.2					Ripe China beans	2.2 167 0.5 0.9 0.1
24.7					Chinese cabbage	5.3 20 0.1 0.1 0.0
2.8					Sweet chestnut	2.2 118 0.1 0.9 0.1
9.4					Red pine mushroom	7.1 36 0.3 0.0 0.1
26.4					Iceberg lettuce	3.0 11 0.1 0.1 0.0
15.1					Endives	3.0 13 0.1 0.1 0.0
5.2					Germinated peas	2.5 22 0.2 0.1 0.0
4.1					Green peas	5.3 123 0.4 0.7 0.1
7.4					Canned Green Peas	5.3 57 0.2 0.3 0.1
1.2					Ripe peas	2.2 167 0.5 0.9 0.1
0.4					Peanuts	1.1 173 0.4 0.1 0.5
14.4					Lamb's lettuce	1.8 8 0.1 0.0 0.0
18.9					Fennel bulbs	5.3 29 0.1 0.2 0.0
27.8					Beefsteak tomatoes	5.3 26 0.1 0.2 0.0
any amount					Garden pumpkin	5.3 20 0.1 0.2 0.0
10.2					Chinese style vegetable mix	5.3 55 0.2 0.3 0.1
8.0					Mexican style vegetable mix	5.3 77 0.2 0.5 0.1
21.7					Yellow Sweet Pepper	5.3 45 0.1 0.3 0.0
24.4					Green sweet pepper	5.3 29 0.1 0.2 0.0
18.0					Red Sweet Pepper	5.3 56 0.1 0.4 0.1
8.3					Grain sprouts	0.9 17 0.1 0.2 0.0
6.2					Kale	5.3 56 0.3 0.2 0.1
any amount					Cucumber	5.3 18 0.1 0.2 0.0
8.4					Armillaria	7.1 38 0.3 0.0 0.1
0.3					Hazelnut	2.2 380 0.4 0.2 1.4
0.3					Hickory nuts	2.2 419 0.3 0.2 1.6
11.1					Legume vegetables	5.3 50 0.2 0.3 0.0
3.1					Chinese artichoke	7.1 362 0.4 2.7 0.1
12.5					Capers	2.6 22 0.1 0.2 0.0
16.1					Carrot	3.6 35 0.1 0.3 0.0
7.4					Peeled Potatoes	7.1 146 0.2 1.1 0.0
7.4					Unpeeled Potatoes	8.5 175 0.2 1.4 0.0
1.4					Chickpeas	2.2 161 0.5 0.9 0.1
5.2					Chickpeas germinated	2.5 22 0.2 0.1 0.0
1.2					Kidney beans	2.2 151 0.5 0.8 0.1
4.8					Canned kidney beans, not drained	5.3 95 0.3 0.5 0.1
4.1					Garlic	0.1 3 0.0 0.1 0.0
17.0					Celeriac	5.3 29 0.1 0.2 0.0
13.6					German turnip	5.3 38 0.2 0.3 0.0
20.1					Turnip	5.3 45 0.1 0.4 0.0
0.5					Coconut pulp	2.2 217 0.2 0.2 0.8
22.2					Lettuce	1.8 6 0.1 0.1 0.0
24.0					Pumpkin	5.3 38 0.1 0.3 0.0
24.0					Butternut pumpkin	5.3 38 0.1 0.3 0.0
24.0					Pumpkin Hokkaido	5.3 38 0.1 0.3 0.0
0.4					Pumpkin seeds	1.1 170 0.4 0.1 0.5
13.5					Spring onion	1.1 13 0.0 0.2 0.0
0.5					Flaxseeds	0.8 89 0.2 0.1 0.3
1.3					Lima beans	2.2 167 0.5 1.0 0.1
1.2					Lentils	2.2 185 0.5 1.1 0.1
5.7					Lentils germinated	1.1 9 0.1 0.1 0.0
20.3					Lollo Rosso	2.6 20 0.1 0.2 0.0
7.0					Lotus root	5.3 119 0.2 0.9 0.0
8.5					Dandelion	5.3 44 0.2 0.2 0.1
0.8					Lupine seeds	1.1 111 0.4 0.5 0.2
6.6					Alfalfa sprout	1.1 10 0.1 0.1 0.0
0.3					Macadamia nut	2.2 418 0.2 0.1 1.6
0.3					Almond	2.2 323 0.5 0.2 1.2
0.3					Bitter almond	2.2 353 0.5 0.2 1.2
12.4					Chard	5.3 24 0.2 0.1 0.0
3.6					Manioc	7.1 274 0.1 2.3 0.0
9.5					Horseradish	5.3 45 0.2 0.7 0.0
18.7					Mixed pickles	3.6 36 0.1 0.3 0.0
0.4					Poppy seeds	0.8 97 0.2 0.1 0.3
10.6					Morel mushrooms	7.1 30 0.2 0.1 0.1
1.2					Mung beans	2.2 164 0.5 0.9 0.1
8.3					Mung bean sprouts	1.1 7 0.1 0.1 0.0
0.4					Nuts	3.4 576 1.1 0.3 1.7
12.6					Okra	5.3 30 0.2 0.2 0.0
1.3					Oil fruits	0.8 26 0.0 0.1 0.2
1.3					Green Olives	0.8 26 0.0 0.1 0.2
0.5					Black Olives	0.8 69 0.0 0.1 0.3
0.5					Oil seeds	0.8 89 0.2 0.1 0.3
10.6					Hearts of palm	5.3 54 0.2 0.4 0.0
24.4					Peppers	5.3 29 0.1 0.2 0.0
0.3					Brazil nut	2.2 452 0.4 0.1 1.5
9.6					Parsnips	5.3 89 0.1 0.7 0.1
0.3					Pecan nut	2.2 419 0.3 0.2 1.6
7.0					Pearl onion	0.6 11 0.0 0.1 0.0
16.4					Sweet chilli	0.1 1 0.0 0.0 0.0
16.4					Chili peppers	0.1 1 0.0 0.0 0.0
5.0					Arrowroot	7.1 208 0.4 1.4 0.1
11.1					Chanterelle mushrooms	7.1 30 0.2 0.0 0.1
6.5					Mushrooms	3.6 21 0.2 0.1 0.0
0.4					Pine nut	0.8 115 0.2 0.1 0.4
0.4					Pistachio	2.2 352 0.5 0.3 1.1
12.4					Leek	5.3 38 0.2 0.2 0.0
17.8					Purslane	5.3 18 0.1 0.1 0.1
3.8					Scarlet runner beans	5.3 126 0.4 0.7 0.1
22.0					Radicchio	3.0 12 0.1 0.1 0.0
25.1					Radishes	3.4 15 0.1 0.1 0.0
25.1					Radish	5.3 24 0.1 0.2 0.0
10.8					Romanesco	5.3 35 0.2 0.2 0.0
16.5					Romano salad	1.8 8 0.1 0.1 0.0
6.0					Brussels sprouts	5.3 54 0.3 0.2 0.1
12.2					Boletus mushroom	7.1 34 0.2 0.1 0.1
17.6					Red cabbage	5.3 35 0.1 0.2 0.0
13.7					Red beetroot	5.3 62 0.1 0.5 0.0
24.6					White beetroot	5.3 39 0.1 0.3 0.0
16.9					Beetroot	5.3 50 0.1 0.4 0.0
10.2					Rocket salad	3.6 27 0.2 0.1 0.1
0.5					Safflower crude	0.8 107 0.2 0.3 0.3
3.1					Sago palm	7.1 362 0.4 2.7 0.1
8.3					Sorrel	5.3 23 0.2 0.1 0.1
17.4					Pickled cabbage	5.3 26 0.1 0.1 0.0
17.6					Shallot	1.1 7 0.0 0.1 0.0
20.3					Leaf lettuce	1.8 19 0.1 0.1 0.0
19.0					Black salsify	5.3 29 0.1 0.2 0.1
22.0					Celery	5.3 26 0.1 0.2 0.0
0.4					Sesame	0.8 114 0.2 0.1 0.4
9.4					Shiitake mushroom	7.1 84 0.2 0.9 0.0
2.3					Soybeans	5.3 216 0.7 0.6 0.4
0.8					Ripe soybeans	2.2 194 0.8 0.2 0.4
7.7					Soy drink	5.3 41 0.2 0.1 0.1
4.2					Soy sprouts	0.9 13 0.1 0.1 0.0
0.6					Sunflower seed	0.8 96 0.2 0.3 0.2
13.5					Asparagus	5.3 27 0.2 0.2 0.0
20.5					Asparagus canned	5.3 18 0.1 0.1 0.0
13.5					Asparagus white	5.3 27 0.2 0.2 0.0
9.4					Spinach	5.3 29 0.2 0.1 0.0
9.0					Frozen spinach	5.3 30 0.2 0.1 0.0
12.6					Pointed cabbage	5.3 35 0.2 0.2 0.0
22.4					Sprouts and leeks	5.3 42 0.1 0.3 0.0
11.1					Green runner beans	5.3 50 0.2 0.3 0.0
22.0					Stalk celery	5.3 26 0.1 0.2 0.0
4.9					Porcini	7.1 54 0.4 0.1 0.1
3.7					Green bush beans	5.3 132 0.4 0.6 0.1
1.4					Field peas	2.2 172 0.5 1.0 0.1
18.8					Soup vegetables	5.3 38 0.1 0.3 0.0
5.1					Taro	5.3 153 0.1 1.2 0.0
22.0					Green tomatoes	5.3 41 0.1 0.3 0.0
27.8					Red tomatoes	5.3 26 0.1 0.2 0.0
27.8					Tomatoes	2.9 14 0.1 0.1 0.0
23.0					Tomatoes canned	2.9 14 0.1 0.1 0.0
10.8					Jerusalem artichoke	7.1 62 0.2 0.3 0.1
3.2					Truffle	0.4 6 0.1 0.1 0.0
15.5					Wax beans	5.3 48 0.2 0.3 0.0
any amount					Wax gourd	5.3 21 0.1 0.2 0.0
0.3					Walnut	1.5 286 0.3 0.1 1.0
4.9					Wasabi raw	5.3 186 0.3 1.3 0.1
4.8					Vine leaves	3.6 114 0.3 0.6 0.1
17.4					Vine pickled cabbage	5.3 26 0.1 0.1 0.0
19.2					White cabbage	5.3 38 0.1 0.3 0.0
4.9					Canned Wild Mushroom Mix	7.1 118 0.2 0.6 0.3
9.5					Savoy cabbage	5.3 41 0.2 0.2 0.0
9.2					Parsley root	5.3 59 0.2 0.4 0.1
14.3					Yam bean	7.1 82 0.2 0.6 0.0
5.2					Yam root	7.1 202 0.2 1.6 0.0
13.0					Zucchini	5.3 32 0.2 0.2 0.0
6.6					Sugar peas	5.3 89 0.3 0.6 0.0
7.3					Sweetcorn	5.3 134 0.2 0.9 0.1
22.4					Onions	1.1 8 0.0 0.1 0.0

Fruits

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
any amount					Acerola	4.3 19 0.0 0.2 0.0
12.5					Pineapple	4.5 70 0.1 0.6 0.0
7.6					Pineapple canned	4.5 108 0.0 1.0 0.0
10.8					Apple	4.5 76 0.0 0.7 0.0
12.5					Apple peeled	4.1 63 0.0 0.5 0.0
18.2					Apricot	1.8 22 0.0 0.2 0.0
8.5					Apricot canned	4.5 99 0.1 0.9 0.0
1.7					Avocado	8.0 255 0.2 0.3 1.0
7.8					Banana	3.6 90 0.1 0.8 0.0
any amount					Tree gooseberry (starfruit)	4.5 34 0.1 0.2 0.1
28.1					Berries	4.5 40 0.1 0.3 0.1
12.6					Pear	5.0 73 0.1 0.6 0.0
9.7					Pear canned	4.5 85 0.0 0.8 0.0
21.1					Blackberry	4.5 45 0.1 0.3 0.1
6.7					Breadfruit	4.5 130 0.1 1.1 0.0
14.8					Cashew apple	4.5 68 0.1 0.5 0.1
17.2					Clementine	3.6 46 0.1 0.4 0.0
2.4					Dates	4.5 350 0.2 2.9 0.1
5.5					Durian	4.5 180 0.2 1.3 0.1
28.1					Strawberry	8.9 80 0.1 0.5 0.1
18.5					Ground cherry (Physalis)	4.5 64 0.1 0.4 0.1
12.0					Fig	0.8 19 0.0 0.2 0.0
9.7					Pomegranate	4.5 94 0.1 0.8 0.1
20.9					Grapefruit	8.9 110 0.1 0.7 0.0
26.6					Guava	4.5 43 0.1 0.3 0.1
9.6					Rosehip	4.5 119 0.2 0.8 0.1
25.6					Blueberry	4.5 46 0.1 0.3 0.1
27.4					Raspberry	4.5 43 0.1 0.3 0.0
12.4					Elderberry	4.5 69 0.2 0.3 0.1
any amount					Currant red	4.5 41 0.1 0.3 0.0
23.9					Currant black	4.5 50 0.1 0.3 0.0
23.2					Currant white	4.5 51 0.1 0.3 0.0
any amount					Currant	4.5 41 0.1 0.3 0.0
9.7					Japanese persimmon	4.5 89 0.1 0.8 0.0
21.8					Prickly pear	4.5 46 0.1 0.4 0.1
11.7					Cape gooseberry	4.5 95 0.2 0.6 0.1
10.8					Pome fruit	4.5 76 0.0 0.7 0.0
12.4					Cherry canned	4.5 68 0.1 0.6 0.0
15.7					Cherry sour	4.3 62 0.1 0.5 0.1
11.7					Cherry sweet	4.3 72 0.1 0.6 0.0
11.7					Cherries	4.5 75 0.1 0.6 0.0
17.0					Kiwi	1.6 24 0.0 0.2 0.0
5.5					Plantain banana	3.6 123 0.1 1.0 0.0
0.6					Coconut	1.8 181 0.1 0.1 0.7
10.6					Kumquat	4.5 85 0.1 0.7 0.0
8.8					Lime	4.5 59 0.1 0.1 0.3
9.3					Litchi	4.5 94 0.1 0.8 0.0
6.8					Litchi canned	4.5 120 0.1 1.1 0.0
12.6					Mamey apple	4.5 71 0.1 0.6 0.0
15.4					Mandarins	1.5 20 0.0 0.2 0.0
8.1					Mandarins canned	4.5 104 0.0 0.9 0.0
12.5					Mango	4.5 74 0.1 0.6 0.1
9.8					Mangosteen	4.5 93 0.1 0.8 0.1
19.2					Mulberry	4.5 55 0.1 0.4 0.0
18.7					Melon	4.5 48 0.1 0.4 0.0
11.1					Mirabelle plum	4.5 80 0.1 0.7 0.0
14.6					Medlar	0.9 12 0.0 0.2 0.0
18.1					Japanese medlar	4.5 50 0.1 0.4 0.0
12.5					Nectarine	4.1 64 0.1 0.5 0.0
18.8					Orange	5.3 65 0.1 0.5 0.0
16.4					Pomelo	4.5 58 0.1 0.5 0.0
21.8					Papaya	4.5 40 0.1 0.4 0.0
14.9					Passion fruit	4.5 80 0.2 0.5 0.1
17.5					Peach	4.1 47 0.1 0.4 0.0
15.3					Plums	4.5 56 0.1 0.5 0.0
24.9					Cranberry	4.5 44 0.0 0.3 0.1
21.2					Quince	5.3 59 0.1 0.4 0.1
any amount					Rhubarb	5.3 20 0.1 0.1 0.0
2.3					Raisins	0.9 76 0.1 0.6 0.0
15.3					Round plum	4.5 56 0.1 0.5 0.0
3.0					Sea buckthorn berry	4.5 108 0.1 0.2 0.4
16.8					Blackthorn	4.5 71 0.1 0.4 0.1
22.0					Gooseberry	4.5 46 0.1 0.4 0.0
any amount					Starfruit	3.6 27 0.1 0.2 0.1
2.3					Sultanas (grapes)	0.9 76 0.1 0.6 0.0
21.1					Wild blackberry	4.5 45 0.1 0.3 0.1
28.1					Wild strawberry	4.5 40 0.1 0.3 0.1
27.4					Wild raspberry	4.5 43 0.1 0.3 0.0
18.7					Watermelon	4.5 48 0.1 0.4 0.0
10.2					Grape red	4.5 88 0.1 0.7 0.0
10.2					Grape white	4.5 88 0.1 0.7 0.0
10.2					Grapes	4.5 88 0.1 0.7 0.0
27.2					Winter melon	4.5 35 0.1 0.3 0.0
26.5					Lemon	4.5 45 0.1 0.2 0.1
18.8					Citrus	4.5 54 0.1 0.4 0.0
12.5					Muskmelon	4.5 69 0.1 0.6 0.0

Oils / Spices

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
0.7					Agar-Agar	0.1 3 0.0 0.0 0.0
1.9					Agave syrup	3.6 270 0.1 2.3 0.0
0.2					aioli dip	0.9 186 0.0 0.1 0.8
any amount					Anise	0.1 0 0.0 0.0 0.0
any amount					Apple vinegar	0.6 3 0.0 0.0 0.0
0.2					Shortening (vegetable fat)	0.8 173 0.0 0.0 0.8
5.8					Balsamic vinegar	0.6 35 0.0 0.2 0.0
1.9					Barbecue sauce	1.6 54 0.1 0.4 0.2
any amount					Basil	0.1 0 0.0 0.0 0.0
9.0					Fresh basil	0.1 0 0.0 0.0 0.0
any amount					Distilled vinegar	0.6 3 0.0 0.0 0.0
0.2					Dripping (animal fat)	0.8 176 0.0 0.0 0.8
0.2					Butter	0.8 148 0.0 0.0 0.6
0.2					Concentrated butter	0.4 88 0.0 0.0 0.4
any amount					Cayenne pepper	0.1 0 0.0 0.0 0.0
any amount					Chili red	0.1 0 0.0 0.0 0.0
3.7					Apple chutney	0.8 29 0.0 0.3 0.0
3.7					Mango chutney	0.8 28 0.0 0.3 0.0
5.1					Tomato chutney	0.8 21 0.0 0.2 0.0
any amount					Curry powder	0.1 0 0.0 0.0 0.0
1.3					Curry sauce	2.2 91 0.1 0.2 0.3
any amount					Dill	0.1 0 0.0 0.0 0.0
0.2					Safflower oil	0.5 106 0.0 0.0 0.5
0.3					Cocktail dressing	0.8 116 0.0 0.1 0.5
0.6					Dressing vinegar-herb	1.6 134 0.0 0.1 0.6
0.5					French Dressing	2.2 222 0.1 0.2 0.9
0.7					Italian Dressing	2.2 146 0.1 0.2 0.5
0.2					Mayonnaise dressing	1.7 360 0.1 0.0 1.5
0.2					Peanut oil	0.5 106 0.0 0.0 0.5
any amount					Vinegar	0.6 3 0.0 0.0 0.0
any amount					Tarragon	0.1 0 0.0 0.0 0.0
0.4					Gelatin	0.1 3 0.1 0.0 0.0
1.8					Vegetable stock granulated	3.6 176 0.6 0.5 0.3
2.8					Hoisin sauce	0.6 35 0.1 0.3 0.1
1.7					Chicken stock granulated	0.2 7 0.1 0.1 0.0
any amount					Ginger	0.1 0 0.0 0.0 0.0
2.1					Dried ginger	0.1 3 0.0 0.1 0.0
0.2					Cocoa butter	0.8 177 0.0 0.0 0.8
any amount					Cardamom	0.1 0 0.0 0.0 0.0
6.8					Chervil	0.2 2 0.0 0.0 0.0
5.1					Ketchup	0.8 22 0.0 0.2 0.0
0.2					Coconut fat	0.8 177 0.0 0.0 0.8
any amount					Coriander	0.1 0 0.0 0.0 0.0
0.3					Herb Butter	0.8 128 0.0 0.0 0.5
any amount					Herb vinegar	0.6 3 0.0 0.0 0.0
any amount					Cumin	0.1 0 0.0 0.0 0.0
any amount					Caraway	0.1 0 0.0 0.0 0.0
0.2					Pumpkin seed oil	0.5 106 0.0 0.0 0.5
any amount					Turmeric	0.1 0 0.0 0.0 0.0
0.2					Linseed oil	0.5 106 0.0 0.0 0.5
any amount					Bay leaf	0.1 0 0.0 0.0 0.0
any amount					Mace	0.1 0 0.0 0.0 0.0
0.2					Corn oil	0.5 106 0.0 0.0 0.5
any amount					Marjoram	0.1 0 0.0 0.0 0.0
0.3					Margarine	0.8 142 0.0 0.0 0.6
0.5					Low-fat margarine	3.6 362 0.1 0.0 1.5
any amount					Balm	0.1 0 0.0 0.0 0.0
0.2					Nutmeg butter	0.8 176 0.0 0.0 0.8
any amount					Nutmeg	0.1 0 0.0 0.0 0.0
any amount					Cloves	0.1 0 0.0 0.0 0.0
any amount					Fruit vinegar	0.6 3 0.0 0.0 0.0
0.2					Olive oil	0.5 106 0.0 0.0 0.5
any amount					Oregano	0.1 0 0.0 0.0 0.0
0.2					Palm kernel fat	0.8 177 0.0 0.0 0.8
0.2					Palm oil	0.5 106 0.0 0.0 0.5
any amount					Paprika sweet	0.1 0 0.0 0.0 0.0
6.2					Pectins	0.1 1 0.0 0.0 0.0
any amount					Parsley	0.1 0 0.0 0.0 0.0
any amount					Green pepper	0.1 0 0.0 0.0 0.0
any amount					Black pepper	0.1 0 0.0 0.0 0.0
any amount					White pepper	0.1 0 0.0 0.0 0.0
any amount					Allspice	0.1 0 0.0 0.0 0.0
any amount					Rosemary	0.1 0 0.0 0.0 0.0
0.2					Rapeseed oil	0.5 106 0.0 0.0 0.5
any amount					Saffron	0.1 0 0.0 0.0 0.0
any amount					Sage	0.1 0 0.0 0.0 0.0
4.4					Sambal Oelek	0.8 28 0.1 0.4 0.1
any amount					Chives	0.2 0 0.0 0.0 0.0
25.2					Celery leaves	0.2 1 0.0 0.0 0.0
4.1					Mustard	0.2 4 0.0 0.0 0.0
4.1					Mustard hot	0.2 4 0.0 0.0 0.0
4.1					Mustard sweet	0.2 4 0.0 0.0 0.0
0.2					Sesame oil	0.5 106 0.0 0.0 0.5
0.2					Shea butter	0.8 177 0.0 0.0 0.8
0.2					Soybean oil	0.5 106 0.0 0.0 0.5
2.7					Soy sauce	0.6 17 0.1 0.1 0.1
0.2					Sunflower oil	0.5 106 0.0 0.0 0.5
0.2					Cream butter	0.8 147 0.0 0.0 0.6
11.1					Tabasco	0.2 1 0.0 0.0 0.0
any amount					Thyme	0.1 0 0.0 0.0 0.0
12.1					Tomato paste	0.4 4 0.0 0.1 0.0
any amount					Vanilla pod	0.1 0 0.0 0.0 0.0
1.2					Juniper berry	0.1 4 0.0 0.0 0.0
0.2					Walnut oil	0.5 106 0.0 0.0 0.5
any amount					Wine vinegar	0.6 3 0.0 0.0 0.0
0.2					Wheat germ oil	0.5 106 0.0 0.0 0.5
any amount					Cinnamon	0.1 0 0.0 0.0 0.0

Meat, Sausage

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
1.0					Poultry giblets	4.5 164 0.9 0.2 0.3
0.4					Berliner sausages	1.1 98 0.2 0.0 0.4
0.6					Beer ham sausage/ham pâté	1.1 75 0.2 0.1 0.3
0.5					Bockwurst sausage	4.1 312 0.6 0.0 1.0
0.5					Sausage meat	3.6 285 0.5 0.0 1.0
1.0					Roast chicken, with skin	5.3 249 1.1 0.0 0.5
0.9					Chicken giblet	4.5 170 1.0 0.1 0.3
0.5					Sausage	3.6 289 0.5 0.0 1.0
0.5					Bratwurst/Rhineland Bratwurst	5.3 408 0.7 0.0 1.4
0.4					Cervelatwurst	1.1 117 0.3 0.0 0.4
0.9					Corned Beef	3.2 127 0.8 0.0 0.2
1.0					Deer liver	4.5 171 0.9 0.2 0.3
0.7					Duck meat with skin	3.6 226 0.7 0.0 0.6
1.0					Duck meat without skin	5.3 179 1.1 0.0 0.3
1.0					Duck liver	4.5 184 0.9 0.2 0.3
0.6					Duck leg	5.3 374 0.9 0.0 1.1
0.8					Pheasant	5.3 231 1.3 0.0 0.4
1.0					Meatloaf	4.5 188 0.9 0.0 0.4
1.2					Frog's legs	2.7 52 0.5 0.0 0.0
0.4					Goose meat with skin	5.3 507 0.9 0.0 1.7
0.9					Goose meat without skin	5.3 233 1.2 0.0 0.4
0.7					Goose leg	5.3 327 0.8 0.0 1.0
1.1					Goose liver	4.5 184 0.9 0.3 0.2
0.7					Foie gras (goose liver pâté)	1.1 75 0.3 0.1 0.2
0.6					Foie roll	2.9 192 0.5 0.1 0.6
0.9					Chicken bratwurst	3.6 115 0.8 0.0 0.2
3.4					Vegetable aspic	1.8 22 0.2 0.1 0.0
0.3					Mutton breast	3.6 376 0.5 0.0 1.4
1.1					Lamb heart	3.6 161 0.6 0.1 0.4
0.7					Mutton leg	4.5 290 0.9 0.0 0.9
0.4					Mutton chop	3.6 343 0.6 0.0 1.2
0.9					Mutton liver	3.6 133 0.8 0.2 0.2
0.9					Mutton sirloin (filet)	3.6 193 0.7 0.0 0.5
1.0					Mutton muscle meat	3.6 113 0.8 0.0 0.2
1.2					Mutton kidney	3.6 96 0.6 0.1 0.2
0.8					Mutton tongue	3.6 192 0.5 0.1 0.6
0.9					Rabbit	5.3 171 1.2 0.0 0.2
0.4					Canned homemade blood sausage	1.1 103 0.2 0.1 0.4
0.9					Venison	5.3 170 1.1 0.0 0.2
0.9					Venison back	5.3 170 1.1 0.0 0.2
0.8					Venison pie	1.1 68 0.3 0.0 0.2
0.8					Chicken breast	5.3 153 1.3 0.0 0.1
0.7					Chicken wings	5.3 312 0.9 0.0 0.9
1.1					Chicken gizzard	4.5 141 0.9 0.1 0.2
1.0					Chicken leg	5.3 260 1.0 0.0 0.6
1.1					Chicken heart	4.5 156 0.8 0.1 0.3
0.9					Chicken liver	3.6 136 0.8 0.1 0.2
0.7					Jagdwurst sausage	1.1 61 0.2 0.0 0.2
0.6					Veal belly	4.5 298 0.8 0.0 0.9
0.9					Veal roast meat	4.5 119 1.0 0.0 0.1
1.1					Veal sweetbread	4.5 125 0.8 0.0 0.2
0.8					Veal breast	4.5 250 0.9 0.0 0.7
0.9					Veal filet	5.3 153 1.2 0.0 0.2
0.9					Veal fillet (loin)	4.5 128 1.0 0.0 0.1
0.9					Veal, fat	5.3 290 1.0 0.0 0.8
0.8					Veal, lean	5.3 170 1.3 0.0 0.3
1.0					Veal goulash	5.3 188 1.1 0.0 0.3
1.0					Veal mince meat	3.6 148 0.8 0.0 0.3
1.2					Veal heart	4.5 138 0.8 0.0 0.3
1.0					Veal knuckle	5.3 177 1.1 0.0 0.3
1.3					Veal offal	4.5 109 0.7 0.2 0.1
0.9					Veal leg	4.5 114 1.0 0.0 0.1
0.8					Veal processed meat	4.5 250 0.9 0.0 0.7
1.0					Veal chop	5.3 219 1.1 0.0 0.5
0.9					Veal nut/fricandeau	4.5 128 1.0 0.0 0.1
1.3					Veal liver	4.5 109 0.7 0.2 0.1
1.3					Calf stomach / tripe	4.5 108 0.7 0.0 0.4
0.9					Veal neck	4.5 138 1.0 0.0 0.2
1.2					Veal kidney	4.5 160 0.8 0.1 0.3
0.9					Veal ball	4.5 128 1.0 0.0 0.1
0.9					Veal roll	5.3 153 1.2 0.0 0.2
0.9					Veal back	5.3 162 1.1 0.0 0.2
0.9					Veal shoulder	4.5 119 1.0 0.0 0.1
0.9					Veal steak	5.3 162 1.1 0.0 0.2
1.0					Veal fore knuckle	5.3 177 1.1 0.0 0.3
1.0					Veal tongue	4.5 224 0.8 0.1 0.6
1.0					Veal aspic	1.1 33 0.3 0.0 0.1
0.4					Veal sausage	4.5 401 0.6 0.0 1.4
0.4					Veal sausage with cheese	3.6 293 0.5 0.0 1.0
0.9					Kasseler smoked pork	1.1 32 0.3 0.0 0.1
0.9					Smoked pork chop, crest	7.1 316 1.6 0.1 0.6
1.1					Smoked pork chop and spare ribs	7.1 300 1.3 0.1 0.6
0.4					Polish Kielbasa	1.1 92 0.2 0.0 0.3
1.1					Rolled fillet of ham	7.1 232 1.4 0.1 0.4
1.4					Lamb sweetbread	4.5 115 0.7 0.0 0.2
0.5					Lamb breast	3.6 287 0.6 0.0 0.8
1.2					Lamb heart	4.5 148 0.8 0.0 0.3
0.7					Lamb chop	3.6 216 0.7 0.0 0.6
1.0					Lamb liver	4.5 168 0.9 0.1 0.3
0.9					Lamb muscle meat	3.6 117 0.8 0.0 0.2
0.9					Lamb neck	3.6 190 0.7 0.0 0.5
1.2					Lamb kidney	4.5 120 0.8 0.1 0.2
1.0					Lamb ball	3.6 122 0.8 0.0 0.2
0.8					Lamb's tongue	4.5 241 0.7 0.1 0.7
0.5					Liver sausage	1.1 86 0.2 0.0 0.3
0.4					Liver sausage coarse	1.1 106 0.2 0.0 0.4
0.4					Lyon sausage	4.5 383 0.5 0.0 1.4
0.5					Sausage coarse	1.1 88 0.3 0.0 0.3
1.0					Guinea-fowl	5.3 219 1.1 0.0 0.4
0.9					Horse meat	5.3 164 1.1 0.1 0.2
0.5					Plock and ham sausage	1.1 95 0.3 0.0 0.3
0.6					Poulard, fattened hen	5.3 360 1.1 0.0 1.0
1.0					Turkey	5.3 236 1.1 0.0 0.5
0.8					Turkey breast	5.3 161 1.3 0.0 0.1
0.9					Turkey wings	5.3 287 1.1 0.0 0.7
0.9					Turkey leg	5.3 173 1.1 0.0 0.2
1.1					Smoked meat	1.1 39 0.2 0.0 0.1
0.6					Partridge	5.3 333 1.9 0.0 0.5
0.9					Deer	5.3 183 1.2 0.0 0.2
0.6					Beef belly	4.5 314 0.8 0.0 0.9
0.9					Beef hip	4.5 135 1.0 0.0 0.2
1.0					Roast beef meat	4.5 161 0.9 0.0 0.3
0.6					Beef breast	4.5 328 0.8 0.0 1.0
0.6					Beef breast (ribs) high fat	4.5 328 0.8 0.0 1.0
0.8					Beef brisket	4.5 249 0.9 0.0 0.6
0.9					Beef filet	4.5 151 1.0 0.0 0.2
0.9					Fillet of beef (sirloin)	4.5 151 1.0 0.0 0.2
0.9					Fillet of beef, lean	4.5 151 1.0 0.0 0.2
0.9					Beef meat from the bone	5.3 161 1.2 0.0 0.2
1.0					Beef goulash	5.3 194 1.1 0.0 0.3
0.8					Beef minced meat	3.6 207 0.8 0.0 0.5
1.1					Beef heart	4.5 155 0.8 0.1 0.3
1.0					Beef offal	4.5 165 0.9 0.3 0.2
0.9					Beef leg	5.3 182 1.1 0.0 0.3
0.6					Beef cooking meat fat	4.5 321 0.9 0.0 0.9
0.9					Beef cooking meat lean	4.5 236 1.0 0.0 0.6
0.7					Beef cooking meat medium fat	4.5 283 0.9 0.0 0.8
1.0					Beef chop	5.3 240 1.1 0.0 0.5
1.0					Beef liver	4.5 145 0.9 0.3 0.2
1.3					Beef stomach / tripe	4.5 118 0.7 0.0 0.2
1.0					Beef spleen	4.5 126 0.9 0.0 0.2
1.0					Beef neck	5.3 240 1.1 0.0 0.5
1.2					Beef kidney	4.5 146 0.8 0.1 0.3
0.9					Beef topside	4.5 156 1.0 0.0 0.3
0.5					Beef oxtail	5.3 441 1.2 0.0 1.3
1.2					Beef cured meat smoked	1.1 41 0.2 0.0 0.1
0.9					Beef roil	5.3 182 1.1 0.0 0.3
0.9					Beef back	4.5 163 1.0 0.0 0.3
1.1					Beef gullet	4.5 128 0.8 0.0 0.2
0.9					Beef escalope	4.5 151 1.0 0.0 0.2
1.0					Beef schnitzel mid fat	4.5 185 0.9 0.0 0.4
1.0					Beef shoulder	4.5 161 0.9 0.0 0.3
0.9					Beef shoulder (bow), fat	4.5 234 0.9 0.0 0.6
1.0					Beef shoulder (bow) moderate fat	4.5 194 0.9 0.0 0.4
0.9					Beef steak	5.3 219 1.2 0.0 0.4
0.9					Beef steak medium fat	5.3 219 1.2 0.0 0.4
0.7					Beef tongue	4.5 275 0.8 0.2 0.8
0.7					Beef / pork mince	3.6 224 0.7 0.0 0.6
0.9					Beef (high fat)	5.3 281 1.0 0.0 0.7
0.7					Beef aspic	3.6 148 1.0 0.0 0.2
0.4					Rostbratwurst, grilled sausage	5.3 494 0.9 0.0 1.6
0.4					Salami	1.1 113 0.3 0.1 0.4
0.7					Sheep belly	4.5 290 0.8 0.0 0.9
1.0					Sheep roast meat	4.5 174 0.9 0.0 0.3
1.4					Sheep sweetbreads	4.5 115 0.7 0.0 0.2
1.0					Sheep breast	4.5 204 0.9 0.0 0.5
1.0					Sheep filet	4.5 141 1.0 0.0 0.2
0.7					Sheep meat	5.3 333 1.0 0.0 1.0
0.6					Sheep meat, fat	5.3 386 0.9 0.0 1.2
1.0					Sheep meat lean	5.3 209 1.1 0.0 0.4
0.7					Sheep meat, moderate fat	5.3 333 1.0 0.0 1.0
0.9					Sheep meat from the bone	5.3 176 1.1 0.0 0.3
1.0					Sheep goulash	5.3 209 1.1 0.0 0.4
1.1					Sheep heart	4.5 201 0.8 0.1 0.5
1.2					Sheep offal	4.5 120 0.8 0.1 0.2
0.9					Sheep leg	4.5 154 1.0 0.0 0.3
0.7					Sheep processed meat	4.5 178 0.8 0.0 0.8
0.8					Sheep chop	5.3 338 1.0 0.0 0.9
1.0					Sheep sirloin (filet) lean	4.5 141 1.0 0.0 0.2
1.4					Sheep's stomach	4.5 154 0.6 0.0 0.4
0.9					Sheep muscle meat	4.5 146 1.0 0.0 0.2
1.0					Sheep neck	4.5 216 0.9 0.0 0.5
1.2					Sheep kidney	4.5 120 0.8 0.1 0.2
0.9					Sheep roll	5.3 293 1.0 0.0 0.8
0.8					Sheep back (chops)	4.5 251 0.9 0.0 0.7
0.9					Sheep escalope	5.3 293 1.0 0.0 0.8
1.0					Sheep shoulder	4.5 174 0.9 0.0 0.3
0.8					Sheep steak	5.3 302 1.0 0.0 0.8
0.9					Sheep front leg	4.5 144 1.0 0.0 0.2
0.8					Sheep's tongue	4.5 241 0.6 0.1 0.7
0.9					Sheep knuckle	4.5 244 0.9 0.0 0.6
0.9					Sheep liver	4.5 160 1.0 0.2 0.2
1.1					Turtle meat	4.5 98 0.8 0.0 0.1
0.2					Ham	1.1 239 0.1 0.0 1.0
0.5					Ham roll	1.1 83 0.1 0.0 0.3
0.5					Ham sausage	1.1 92 0.2 0.0 0.3
1.5					Snails	1.8 35 0.3 0.1 0.1
0.6					Pork belly	5.3 389 1.0 0.0 1.2
0.7					Pork roast meat	4.5 271 0.8 0.0 0.8
0.6					Pork breast	5.3 362 0.9 0.0 1.1
0.7					Pork meat	5.3 326 1.0 0.0 0.9
0.5					Pork cheek	5.3 449 0.9 0.0 1.4
0.8					Pork, fat	5.3 323 1.1 0.0 0.9
0.9					Pork, lean	5.3 204 1.2 0.0 0.3
0.5					Pork head	5.3 449 0.9 0.0 1.4
0.7					Pork goulash	5.3 326 1.0 0.0 0.9
0.5					Pork minced meat	3.6 276 0.7 0.0 0.8
1.0					Pork knuckle	6.2 312 1.3 0.0 0.7
1.1					Pork heart	4.5 116 0.8 0.1 0.2
0.9					Pork back leg (pork knuckle)	6.2 324 1.2 0.0 0.8
0.9					Pork offal	4.5 163 1.0 0.1 0.3
0.9					Pork leg	4.5 170 1.0 0.0 0.3
0.6					Pork processed meat	4.5 301 0.8 0.0 0.9
0.9					Pork chop	5.3 300 1.2 0.0 0.3
0.9					Pork liver	4.5 163 1.0 0.1 0.3
0.9					Pork loin	5.3 161 1.2 0.0 0.2
1.2					Pig stomach	4.5 189 0.8 0.0 0.5
0.8					Pork neck	5.3 294 1.0 0.0 0.8
1.1					Pig kidney	4.5 133 0.8 0.1 0.2
0.9					Pork roll	5.3 204 1.2 0.0 0.3
0.9					Pork loin (chops)	5.3 200 1.2 0.0 0.3
0.2					Pork back bacon	1.1 224 0.1 0.0 0.9
0.9					Pork escalope	4.5 134 1.0 0.0 0.1
0.7					Pork shoulder	5.3 326 1.0 0.0 0.9
0.7					Pork rind	1.1 41 0.4 0.0 0.0
0.4					Pork bacon smoked	1.1 96 0.2 0.0 0.4
0.4					Pork trotter	4.5 416 0.7 0.0 1.4
0.9					Pork steak	5.3 200 1.2 0.0 0.3
1.1					Pork tongue	4.5 200 0.8 0.1 0.5
0.7					Pork/beef mince	3.6 233 0.7 0.0 0.7
0.9					Pork filet	4.5 134 1.0 0.0 0.2
0.3					Pig's ear pastries (standard recipe)	3.6 497 0.2 1.3 1.4
0.6					Roast piglet	5.3 347 1.0 0.0 1.0
0.6					White meat chicken soup	5.3 383 1.0 0.0 1.1
0.5					Chicken soup	5.3 420 1.0 0.0 1.3
0.9					Tatar (beef patty)	2.6 116 0.8 0.0 0.2
0.9					Pigeon	5.3 254 1.1 0.0 0.5
0.9					Pigeon meat with skin	5.3 254 1.1 0.0 0.5
0.9					Pigeon leg	5.3 254 1.1 0.0 0.5
0.3					Sausage spread	1.1 137 0.2 0.0 0.5
0.3					Teewurst sausage coarse	1.1 137 0.2 0.0 0.5
0.4					White sausage	4.5 271 0.6 0.2 1.2
0.5					Wiener sausages	2.5 183 0.4 0.0 0.6
0.8					Wild duck	5.3 308 1.0 0.0 0.9
0.9					Wild rabbit meat	5.3 184 1.2 0.0 0.2
1.0					Boar	4.5 201 0.9 0.0 0.5
1.0					Goat	5.3 224 1.1 0.0 0.5
0.5					Smoked beef tongue	1.1 85 0.2 0.0 0.3

Fish

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
0.4					Eel	5.3 417 0.9 0.0 1.4
1.7					Oyster	3.6 67 0.4 0.2 0.1
0.8					Perch	5.3 123 1.0 0.0 0.1
0.9					Perch, marinated	2.3 80 0.4 0.1 0.2
0.2					Cod liver	5.3 920 0.3 0.1 3.6
0.9					Flounder	5.3 110 0.9 0.0 0.1
1.0					Crayfish	3.6 70 0.6 0.1 0.0
0.8					Trout	5.3 155 1.1 0.0 0.2
0.8					Shrimp	3.6 92 0.7 0.1 0.1
0.9					Shrimp, marinated	2.3 86 0.4 0.1 0.2
0.7					Yellowfin tuna	5.3 227 1.3 0.0 0.4
0.8					Pike	5.3 123 1.0 0.0 0.1
0.8					Halibut	5.3 144 1.1 0.0 0.1
0.5					Herring	5.3 342 1.0 0.0 1.0
0.5					Herring, marinated	5.0 360 0.9 0.1 1.1
1.0					Lobster	3.6 83 0.6 0.1 0.1
1.4					Scallops	3.6 77 0.4 0.3 0.1
0.9					Cod	5.3 117 1.0 0.0 0.1
0.9					Carp	5.3 174 1.0 0.0 0.3
0.9					Carp, marinated	3.6 163 0.6 0.1 0.4
1.4					Clam (Mercenaria)	3.6 65 0.4 0.2 0.1
0.8					King salmon	5.3 261 1.1 0.0 0.6
0.8					Crabs	3.6 91 0.7 0.1 0.1
0.8					Crustaceans (shellfish)	3.6 91 0.7 0.1 0.1
0.8					Salmon	5.3 270 1.1 0.0 0.6
0.6					Salmon, marinated	5.3 317 1.0 0.1 0.9
0.9					Crawfish	3.6 85 0.6 0.1 0.1
0.8					Allis shad	5.3 215 1.1 0.0 0.4
0.8					Mackerel	5.3 272 1.0 0.0 0.7
0.4					Dutch herring	5.3 398 0.9 0.0 1.2
0.4					Marinated eel	7.1 586 1.1 0.2 1.8
1.4					Blue mussel	3.6 70 0.4 0.1 0.1
1.0					Pangasius	3.6 77 0.6 0.0 0.1
1.0					Scallop	3.6 74 0.6 0.1 0.0
0.9					Flatfish	5.3 125 0.9 0.0 0.2
0.9					Pickled herring, canned	1.8 70 0.2 0.0 0.2
0.8					Redfish	5.3 159 1.0 0.0 0.2
0.7					Bluefin tuna	5.3 207 1.3 0.0 0.3
1.0					Lemon sole	5.3 110 0.9 0.0 0.1
0.8					Anchovy	1.3 35 0.3 0.0 0.1
0.8					Anchovy, canned	1.3 50 0.3 0.0 0.2
0.8					Sardine	5.3 179 1.1 0.0 0.3
0.9					Haddock	5.3 117 1.0 0.0 0.1
0.8					Shield mackerel	5.3 171 1.1 0.0 0.3
0.9					Tench	5.3 117 1.0 0.0 0.1
0.9					Plaice	5.3 129 1.0 0.0 0.2
0.9					Greenland halibut	5.3 215 0.8 0.0 0.6
0.8					Swordfish	5.3 177 1.1 0.0 0.3
0.9					Hake	5.3 141 1.0 0.0 0.2
0.8					Pollock	5.3 150 1.1 0.0 0.2
0.9					Pollock, marinated	2.3 90 0.4 0.1 0.2
1.0					Monkfish	5.3 99 0.8 0.0 0.1
1.0					Wolffish	5.3 128 0.9 0.0 0.2
0.9					Sole	5.3 125 1.0 0.0 0.1
0.6					Sprat	5.3 321 0.9 0.0 0.9
0.9					Turbot	5.3 125 0.9 0.0 0.2
1.9					Surimi (crab meat imitation)	3.6 114 0.3 0.5 0.2
0.6					Tuna	5.3 336 1.2 0.0 0.8
0.5					Marinated tuna	2.3 163 0.5 0.1 0.5
1.0					Octopus	5.3 123 0.9 0.2 0.1
1.4					Clam	3.6 77 0.4 0.3 0.1
0.7					Albacore	5.3 264 1.2 0.0 0.6
0.8					Catfish	5.3 243 0.9 0.0 0.6
0.8					Pike-Perch	5.3 126 1.1 0.0 0.1

Dairy products

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
0.7					Blue cheese min. 50% fat	1.1 107 0.3 0.0 0.4
0.6					Brie	1.1 109 0.2 0.0 0.4
0.8					Butter cheese	1.1 90 0.3 0.0 0.3
8.7					Buttermilk	5.3 70 0.2 0.3 0.1
0.9					Camembert	1.1 85 0.3 0.0 0.3
1.5					Cashew milk	3.6 155 0.2 0.4 0.5
0.7					Chester	1.1 110 0.3 0.0 0.4
0.7					Creme fraiche (30% fat)	2.6 177 0.1 0.2 1.0
0.7					Danablu	1.1 104 0.3 0.0 0.4
9.0					Curdled milk (sour milk) (1.5% fat)	5.3 69 0.2 0.3 0.1
1.8					Curdled milk (sour milk) (10% fat)	5.3 177 0.2 0.3 0.6
5.2					Thick milk (sour milk) (3.5% fat)	5.3 96 0.2 0.3 0.2
6.6					Curdled milk	3.6 95 0.2 0.8 0.1
0.7					Edam cheese	1.1 106 0.3 0.0 0.3
0.8					Blue cheese	1.1 91 0.3 0.0 0.3
0.6					Emmental cheese	1.1 113 0.3 0.0 0.4
0.6					Emmental (40% fat)	1.1 113 0.3 0.0 0.4
0.8					Feta cheese	1.1 85 0.2 0.0 0.3
0.6					Cream cheese	1.1 101 0.2 0.1 0.4
0.6					Gorgonzola cheese	1.1 107 0.3 0.0 0.4
0.6					Gouda cheese	1.1 109 0.3 0.0 0.4
0.6					Gruyère cheese	1.1 119 0.3 0.0 0.4
0.6					Grill and pan cheese (Halloumi)	3.6 378 1.0 0.0 1.1
7.5					Oat milk	3.6 109 0.0 0.2 0.1
0.7					Hard cheese (30% fat)	1.1 112 0.4 0.0 0.3
0.6					Hard cheese (50% fat)	1.1 119 0.3 0.0 0.4
0.8					Hard cheese 10% fat	1.1 50 0.4 0.0 0.0
1.1					Hazelnut milk	3.6 176 0.2 0.2 0.6
2.5					Cottage cheese	1.1 31 0.2 0.1 0.1
8.8					Yogurt (1% fat)	5.3 56 0.2 0.3 0.0
8.6					Yogurt (1.5% fat)	5.3 74 0.2 0.2 0.1
1.8					Yogurt (10% fat)	5.3 177 0.2 0.3 0.6
4.8					Yogurt (3.5% fat)	5.3 104 0.3 0.3 0.3
1.8					Coffee creamer (10% fat)	0.2 6 0.0 0.0 0.1
0.9					Coffee creamer (20% fat)	0.2 10 0.0 0.0 0.1
0.7					Coffee creamer (30% fat)	0.2 14 0.0 0.0 0.1
1.2					Coffee cream (15% fat)	0.2 8 0.0 0.0 0.1
5.2					Kefir	5.3 98 0.2 0.2 0.2
2.2					Cooked cheese	1.1 37 0.2 0.1 0.1
2.1					Condensed milk, sweetened	0.6 48 0.1 0.3 0.1
5.1					Milk	5.3 98 0.2 0.3 0.2
9.0					Cow milk (1.5% fat)	5.3 72 0.2 0.3 0.1
5.1					Cow milk (3.5% fat)	5.3 98 0.2 0.3 0.2
4.8					Premium cow's milk	5.3 101 0.2 0.3 0.3
1.0					Limburg cheese	1.1 80 0.3 0.0 0.3
0.9					Macadamia milk	3.6 201 0.1 0.2 0.8
1.3					Almond milk	3.6 163 0.3 0.3 0.5
0.5					Mascarpone	1.1 116 0.1 0.1 0.5
0.4					Milk protein	0.2 17 0.2 0.0 0.0
1.0					Milk powder (1.5% fat)	0.4 43 0.2 0.2 0.1
28.1					Whey	5.3 38 0.1 0.3 0.0
1.9					Whey cheese	1.1 101 0.1 0.6 0.2
0.9					Mozzarella	5.3 395 1.0 0.2 1.1
2.5					Mozzarella cheese (20% fat)	3.6 104 0.5 0.2 0.2
0.8					Münster	1.1 87 0.3 0.0 0.3
0.6					Parmesan	1.1 119 0.4 0.0 0.4
2.3					Quark	1.1 22 0.2 0.1 0.0
5.8					Rice milk	3.6 104 0.1 0.9 0.0
2.3					Ricotta, low fat	3.6 79 0.5 0.2 0.1
0.8					Romadur cheese	1.1 88 0.3 0.0 0.3
1.8					Cream (10% fat)	0.6 18 0.0 0.1 0.1
0.6					Cream (30% fat)	0.6 45 0.0 0.0 0.2
1.8					Ultra high temperature processed cream (10% fat)	0.6 18 0.0 0.1 0.1
1.0					Brine cheese from cow milk	3.6 226 0.5 0.1 0.7
0.8					Brine cheese made from goat's milk	3.6 299 0.7 0.1 0.9
1.2					Sour milk quark	1.1 35 0.3 0.0 0.0
0.9					Sour cream (heavy sour cream) (20% fat)	0.9 51 0.1 0.1 0.2
0.6					Sour cream (heavy sour cream) (30% fat)	0.9 72 0.1 0.1 0.3
0.5					Sour cream (heavy sour cream) (40% fat)	0.9 93 0.1 0.1 0.4
1.0					Sour cream (10% fat)	0.9 47 0.1 0.1 0.2
0.9					Sour cream (20% fat)	0.9 51 0.1 0.1 0.2
0.6					Sour cream (30% fat)	0.9 72 0.1 0.1 0.3
0.5					Sour cream (40% fat)	0.9 98 0.1 0.1 0.4
3.0					Sheep milk	5.3 141 0.3 0.3 0.4
0.8					Sheep cheese	1.1 85 0.2 0.0 0.3
2.6					Layered cheese	1.1 33 0.2 0.1 0.1
1.8					Whipped cream (10% fat)	0.9 30 0.1 0.1 0.2
0.6					Whipped cream (30% fat)	0.9 76 0.1 0.1 0.3
0.5					Whipped cream (40% fat)	0.9 90 0.1 0.1 0.4
0.6					Processed cheese	1.1 98 0.2 0.0 0.4
0.9					Processed cheese with spices	1.1 86 0.2 0.1 0.3
0.8					Cheese preparation	1.1 86 0.2 0.1 0.3
0.7					Semi-hard cheese	1.1 106 0.3 0.0 0.3
12.8					Soy milk	3.6 48 0.1 0.3 0.1
1.8					Soy cream	1.1 41 0.0 0.2 0.2
0.7					Tilsit cheese	1.1 106 0.3 0.0 0.3
0.6					Square-shaped hard cheese	1.1 115 0.4 0.0 0.4
0.7					Whole milk powder	0.4 48 0.2 0.5 0.2
0.9					Soft cheese	1.1 83 0.3 0.0 0.3
4.6					Goat milk	5.3 101 0.3 0.3 0.3

Bread / Bakery products / Grains

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
2.6					Apple crumble cake from shortcrust	5.3 350 0.2 1.7 0.6
4.6					Apple strudel	5.3 411 0.2 1.5 0.3
2.4					Apricot cream cake from cake batter	3.6 204 0.1 0.8 0.5
3.7					Baguette	2.7 213 0.3 1.5 0.1
2.5					Meringue	0.9 91 0.1 0.8 0.0
2.8					Basmati rice (gross weight)	3.6 353 0.4 2.7 0.1
4.6					Beer batter	3.6 225 0.3 1.2 0.3
2.7					Biscuit cookies	1.8 107 0.3 1.4 0.2
1.5					Biscuit cuts	3.6 390 0.2 1.7 0.7
0.9					Puff pastry	3.6 420 0.2 1.1 1.2
2.5					Choux paste	3.6 183 0.3 0.6 0.4
3.7					Bun	1.6 128 0.2 0.9 0.1
4.2					Bun with poppy seeds	1.6 120 0.2 0.8 0.1
4.3					Bun with sesame seeds	1.6 126 0.2 0.8 0.1
4.1					Roll with sunflower seeds	1.6 122 0.2 0.9 0.1
2.9					Buckwheat whole grain	1.5 140 0.2 1.0 0.1
4.2					Buckwheat bread	1.6 112 0.2 0.8 0.1
3.0					Bulgur	3.2 253 0.3 2.2 0.1
3.0					Couscous	3.6 341 0.5 2.5 0.1
1.4					Cream tart	4.3 400 0.3 1.4 0.9
0.9					Croissant	2.5 357 0.2 1.2 0.9
3.2					Steamed dumplings	3.9 275 0.3 1.5 0.4
4.6					Spelt bread	1.8 117 0.2 0.8 0.1
1.7					Layered gingerbread marzipan treats	0.5 50 0.1 0.3 0.1
1.5					Doughnut	3.2 354 0.3 1.6 0.6
3.0					Egg barley (gross weight)	1.8 181 0.3 1.3 0.1
3.0					Macaroni pasta with eggs (gross weight)	1.8 181 0.3 1.3 0.1
3.0					Macaroni (with eggs) (gross weight)	1.8 181 0.3 1.3 0.1
3.0					Noodles (with eggs) (gross weight)	1.8 181 0.3 1.3 0.1
3.0					Spaghetti (with eggs) (gross weight)	1.8 181 0.3 1.3 0.1
3.0					Soup noodles (with eggs) (gross weight)	1.8 181 0.3 1.3 0.1
1.6					Strawberry cream cake from cake batter	3.6 281 0.2 0.9 0.7
4.2					Pita bread	1.8 121 0.2 0.9 0.1
2.9					Fresh pasta (with eggs)	5.3 540 0.7 3.8 0.2
3.5					Grain	2.2 183 0.3 1.3 0.1
2.5					Glass noodles	3.6 339 0.0 3.0 0.0
5.1					Brown/rye bread with sunflower seeds	1.6 99 0.2 0.7 0.1
4.5					Brown bread	1.6 101 0.2 0.8 0.0
4.2					Brown bread- Multi-grain bread	1.6 110 0.2 0.8 0.1
4.5					Brown bread - rye-wheat bread	1.6 103 0.2 0.8 0.0
4.5					Brown bread - rye toast	1.1 73 0.1 0.5 0.1
4.5					Brown bread - mixed wheat bread	1.6 106 0.2 0.8 0.1
5.3					Semolina dumpling balls	7.1 260 0.5 1.1 0.4
4.4					Green seed bread	1.6 108 0.2 0.8 0.1
3.1					Oat flour	0.8 79 0.2 0.5 0.1
7.4					Yeast cake with plums	19.1 842 0.7 5.4 0.6
2.7					Yeast dough (pizza dough)	3.6 304 0.3 1.6 0.4
4.4					Millet bread	1.6 106 0.2 0.8 0.1
1.8					Yogurt cream cake	3.6 264 0.2 0.9 0.6
1.8					Carrot nut cake from cake batter	3.6 318 0.3 1.2 0.6
4.2					Potato Bread	1.8 122 0.2 0.9 0.1
2.2					Cheesecake from shortcrust pastry	3.6 270 0.3 1.0 0.5
1.6					Cheesecake	4.3 344 0.2 1.1 0.8
2.0					Cherry cake from shortcrust pastry	4.3 354 0.2 1.5 0.6
3.1					Crisp bread	0.4 32 0.1 0.3 0.0
3.0					Crispbread - multigrain bread	0.4 34 0.1 0.3 0.0
3.0					Crispbread - rye-wheat bread	0.4 34 0.1 0.3 0.0
3.0					Crispbread - mixed wheat bread	0.4 36 0.1 0.3 0.0
2.0					Donuts (beignets)	7.1 454 0.5 1.4 1.1
1.9					Cake	1.8 190 0.2 1.0 0.3
3.0					Pretzel	1.8 171 0.2 1.2 0.1
1.2					Pretzel croissant	3.6 404 0.3 1.6 0.9
2.0					Gingerbread	0.9 97 0.2 0.5 0.2
1.4					Genger bread	0.8 94 0.1 0.5 0.2
1.3					Linzer cake	4.3 501 0.4 1.9 1.0
2.4					Corn starch	0.8 70 0.0 0.6 0.0
4.6					Cornbread	1.6 104 0.2 0.8 0.1
1.2					Macaroons	1.7 218 0.3 0.9 0.4
1.4					Almond cake from yeast dough	3.6 384 0.3 1.5 0.8
1.7					Marble cake from batter	2.5 249 0.2 1.1 0.5
1.2					Marzipan cake	4.3 421 0.3 1.2 1.0
2.7					Milk rice whole grain (gross weight)	8.9 878 0.7 6.9 0.1
1.8					Apple and poppy seed cake from shortcrust	4.3 346 0.3 1.3 0.7
1.5					Poppy seed roll from dough	3.6 358 0.4 1.3 0.7
2.5					Muffin with chocolate	2.2 175 0.2 0.9 0.3
2.8					Muffins with blueberries	2.2 226 0.2 0.9 0.3
1.3					Shortcrust	3.6 432 0.3 1.8 0.9
3.5					Muesli	1.8 173 0.3 1.1 0.2
7.7					Cooked brown rice (standard recipe)	5.5 195 0.2 1.5 0.1
7.8					Noodles (egg-free dough, homemade)	7.1 272 0.3 1.6 0.3
6.9					Noodles (dough with egg, homemade)	7.1 300 0.4 1.6 0.3
3.2					Noodle products	5.3 546 0.8 3.5 0.3
1.0					Nut cake	1.8 229 0.2 0.6 0.6
1.1					Nut cream cake	4.3 427 0.3 1.0 1.1
2.4					Fruitcake	5.3 500 0.2 2.5 0.7
2.8					Breadcrumbs	0.8 72 0.1 0.6 0.0
2.6					Gingerbread biscuits	0.9 96 0.1 0.7 0.1
2.3					Pizza dough	3.6 304 0.3 1.6 0.5
1.1					Cookies from shortcrust	1.8 246 0.2 1.1 0.5
2.2					Polenta	8.9 493 0.3 1.7 1.2
6.4					Popcorn	8.9 380 0.4 2.9 0.1
3.2					Popcorn with sugar	8.9 1080 0.4 2.9 0.1
5.2					Pumpernickel bread	1.5 78 0.1 0.6 0.1
1.2					Cottage cheese donuts	8.9 858 0.6 2.2 2.2
5.6					Quark-apple cake	4.3 332 0.3 1.6 0.3
1.4					Cream pie	1.8 151 0.2 0.4 0.4
3.3					Meat ravioli	4.5 301 0.6 1.3 0.4
2.7					Rice	2.2 211 0.2 1.7 0.0
2.7					Semi-polished rice	1.5 141 0.2 1.1 0.0
2.6					Rice flour (gross weight)	0.8 72 0.1 0.6 0.0
2.6					Parboiled rice (gross weight)	1.5 140 0.2 1.2 0.0
4.4					Rice bread	1.6 107 0.2 0.8 0.1
3.1					Rhubarb cake with meringue	4.3 392 0.1 0.9 0.4
15.0					Risotto (standard recipe)	6.2 136 0.1 0.9 0.2
2.9					Rye flour (type 650-1800)	0.8 65 0.1 0.5 0.0
2.2					Raisin cake from batter	2.5 241 0.2 1.2 0.4
1.5					Red wine cake from batter	2.5 255 0.2 1.1 0.5
1.7					Sponge cake	3.6 359 0.3 1.6 0.6
1.7					Batter	3.6 359 0.3 1.6 0.6
1.4					Sacher cake	4.3 463 0.3 1.8 0.9
2.7					Pretzel sticks	1.1 106 0.2 0.9 0.0
1.5					Plain cake (standard recipe)	7.1 746 0.4 3.2 1.4
1.2					Pie crust	3.6 407 0.2 1.6 0.9
1.7					Chocolate cake from batter	2.5 300 0.2 1.2 0.5
1.2					Chocolate-nuts cake from batter	3.6 393 0.3 1.2 0.9
2.0					Black Forest cake	4.3 333 0.2 1.3 0.6
2.8					Breadcrumbs	0.8 72 0.1 0.6 0.0
2.8					Soba noodles	3.6 336 0.5 2.7 0.1
2.9					Soy pasta (gross weight)	2.2 198 0.4 1.2 0.2
5.4					Noodles	3.6 138 0.4 1.4 0.2
1.3					Streusel toppings	0.2 23 0.0 0.2 0.1
2.5					Chelsea bun with crumbles	2.7 257 0.3 1.4 0.3
3.0					Pasta	1.8 181 0.3 1.3 0.1
2.9					Egg-free semolina pasta	5.3 522 0.7 3.8 0.1
2.9					Egg-free Eiergräupchen pasta	1.8 174 0.3 1.3 0.1
3.0					Pasta with very high egg content	5.3 549 0.7 3.7 0.2
3.0					Pasta with egg	5.3 543 0.8 3.8 0.2
2.9					Pasta without egg	1.8 174 0.3 1.3 0.1
1.6					Tiramisu	4.5 390 0.2 1.2 0.8
2.6					Vegetarian ravioli	5.3 288 1.0 1.2 0.2
5.3					Whole wheat bread	1.8 99 0.2 0.7 0.1
5.3					Wholemeal bread with sunflower seeds	1.8 110 0.2 0.7 0.1
4.9					Wholemeal bread	2.2 131 0.2 0.9 0.1
5.1					Wholemeal bread - barley wholemeal bread	1.8 102 0.2 0.8 0.1
5.1					Wholemeal bread - rye-wheat bread	1.8 103 0.2 0.8 0.1
5.1					Wholemeal bread - whole wheat bread	1.8 102 0.2 0.8 0.0
5.3					Whole grain bread whole wheat bread with carrots	1.8 107 0.2 0.8 0.1
3.4					Whole-grain egg-free pasta	5.3 485 0.8 3.3 0.2
3.0					Wh.-gr. egg-fr. pasta w. millet	5.3 515 0.7 3.6 0.2
2.9					Wh.-gr. egg-fr. pasta w. soy	5.3 495 0.9 2.9 0.3
3.4					Wholemeal pasta with egg	5.3 485 0.8 3.3 0.2
3.4					Wholemeal pasta without egg	1.8 162 0.3 1.1 0.1
0.7					Waffles	1.8 279 0.2 0.8 0.8
4.2					White bread	1.1 73 0.1 0.6 0.0
4.3					White bread - toast	1.1 78 0.1 0.5 0.1
3.5					Wheat flakes	1.8 153 0.3 1.1 0.1
3.0					Wheat semolina	1.5 132 0.2 1.0 0.0
2.9					Wheat flour	1.5 137 0.2 1.1 0.0
3.1					Wheat flour (type 650-1800)	0.8 67 0.2 0.5 0.0
3.5					Whole wheat flour	0.8 62 0.1 0.5 0.0
2.8					Wild rice	2.2 214 0.4 1.6 0.1
2.8					Wild rice mix (gross weight)	2.2 214 0.3 1.6 0.1
3.1					Damson plum cake from shortcrust	3.6 239 0.2 1.0 0.4

Candies

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
1.9					Maple syrup	3.4 274 0.0 2.4 0.0
1.3					Sour Candy	0.2 20 0.0 0.2 0.0
1.6					Butter biscuits	0.5 109 0.1 0.7 0.2
1.8					Ice strawberry	1.1 58 0.1 0.3 0.2
1.8					Ice vanilla	1.1 58 0.1 0.3 0.2
1.4					Fruit drops	0.2 20 0.0 0.2 0.0
1.7					Gumdrops	0.6 52 0.1 0.5 0.0
1.7					Honey	0.8 61 0.0 0.6 0.0
0.9					Cocoa powder	0.2 14 0.1 0.1 0.1
0.5					Cold Dog (cookie cake)	3.6 517 0.3 1.5 1.3
2.0					Jam apple	0.9 66 0.0 0.6 0.0
2.2					Jam apricot	0.9 63 0.0 0.6 0.0
2.1					Jam blackberry	0.9 65 0.0 0.6 0.0
1.9					Jam	0.9 71 0.0 0.6 0.0
2.1					Jam strawberry	0.9 65 0.0 0.6 0.0
2.1					Jam blueberry	0.9 66 0.0 0.6 0.0
2.1					Jam raspberry	0.9 64 0.0 0.6 0.0
2.1					Jam orange	0.9 66 0.0 0.6 0.0
2.0					Jam peach	0.9 68 0.0 0.6 0.0
2.2					Jam plums	0.9 61 0.0 0.6 0.0
2.0					Jam cranberry	0.9 67 0.0 0.6 0.0
2.1					Jam sour cherry	0.9 63 0.0 0.6 0.0
2.0					Jam damson plum	0.9 68 0.0 0.6 0.0
1.6					Marshmallow	0.6 50 0.0 0.5 0.0
0.6					Marzipan	0.6 79 0.1 0.3 0.2
0.5					Mousse au chocolat (chocolate mousse)	7.1 300 0.5 2.4 2.9
0.6					Nougat	0.6 78 0.1 0.3 0.2
1.9					Fruit jam	0.9 70 0.0 0.6 0.0
1.5					Chocolates	0.5 49 0.0 0.4 0.1
1.8					Rum balls	0.8 81 0.0 0.5 0.1
1.3					Chocolate Marshmallow Puff	0.8 71 0.1 0.4 0.2
1.1					Chocolate bitter	0.8 79 0.1 0.4 0.2
0.6					Chocolate milk	0.8 107 0.1 0.4 0.3
0.8					Chocolate cream	0.8 99 0.1 0.5 0.2
0.6					Unskimmed chocolate milk	0.8 107 0.1 0.4 0.3
0.6					Chocolate white	0.8 108 0.1 0.5 0.3
0.6					Chocolate dark	0.8 89 0.1 0.4 0.3
0.9					Chocolate frosting	0.6 68 0.1 0.4 0.2
1.3					Sugar white	0.2 20 0.0 0.2 0.0

Beverages incl. alcohol

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
any amount					Bancha tea	4.5 0 0.0 0.0 0.0
5.4					Beer, non-alcoholic	11.7 86 0.1 0.7 0.0
4.8					Beer, dark	11.7 122 0.1 0.4 0.0
3.5					Beer	11.7 170 0.1 0.3 0.0
4.6					Beer, light	11.7 129 0.1 0.4 0.0
4.3					Beer Pils, light	11.7 138 0.1 0.4 0.0
0.8					Brands from sugarcane	1.3 81 0.0 0.0 0.0
2.7					Soft-drink (caffeinated)	7.1 94 0.0 0.8 0.0
2.3					Cappuccino	5.3 85 0.2 0.3 0.2
2.2					Champagne	3.6 83 0.0 0.2 0.0
0.8					Cognac	0.8 47 0.0 0.0 0.0
1.8					Cola beverage	11.7 186 0.0 2.0 0.0
any amount					Cola drink (low calorie)	7.1 8 0.0 0.1 0.0
5.6					Iced Tea lemon	7.1 64 0.0 0.2 0.0
21.7					Espresso	0.9 1 0.0 0.0 0.0
any amount					Filter coffee	5.3 3 0.0 0.0 0.0
any amount					Fruit tea	4.5 1 0.0 0.0 0.0
0.7					Gin	0.8 52 0.0 0.0 0.0
1.1					Hot chocolate	3.6 131 0.2 0.8 0.2
6.4					Isotonic drink	7.1 38 0.0 0.4 0.0
7.2					Isotonic drink (low calorie)	7.1 38 0.0 0.3 0.0
9.8					Coconut water	8.5 24 0.1 0.2 0.1
any amount					Herbal tea	4.5 1 0.0 0.0 0.0
2.8					Latte Macchiato	4.5 55 0.2 0.2 0.1
3.4					Lemonade-herbs	7.1 72 0.0 0.6 0.0
4.1					Lemonade-lemon	7.1 58 0.0 0.5 0.0
4.1					Lemonade-orange	7.1 58 0.0 0.5 0.0
any amount					Matcha tea	4.5 0 0.0 0.0 0.0
any amount					Mate tea	5.3 0 0.0 0.0 0.0
2.2					Multi-fruit nectar	7.1 114 0.0 1.0 0.0
3.7					Multi fruit juice	7.1 76 0.1 0.6 0.0
4.4					Fruit wine	4.6 53 0.0 0.1 0.0
2.4					Orange juice	3.6 54 0.0 0.5 0.0
any amount					Mint tea	4.5 1 0.0 0.0 0.0
2.6					Red wine, light	4.6 88 0.0 0.2 0.0
2.6					Red wine, medium	4.6 88 0.0 0.2 0.0
2.2					Red wine, heavy	4.6 107 0.0 0.2 0.0
0.8					Rum	0.8 46 0.0 0.0 0.0
6.4					Juice spritzer pineapple	7.1 44 0.0 0.4 0.0
3.9					Juice spritzer apple	7.1 66 0.0 0.6 0.0
any amount					Juice spritzer grapefruit	7.1 10 0.0 0.1 0.0
4.8					Juice spritzer currant	7.1 56 0.0 0.5 0.0
14.4					Juice spritzer carrots	7.1 24 0.0 0.2 0.0
5.8					Juice spritzer - orange	7.1 50 0.0 0.4 0.0
2.2					Juice spritzer - peach / passion fruit	7.1 126 0.1 1.0 0.0
any amount					Juice spritzer - lemon	7.1 6 0.0 0.1 0.0
2.2					Sparkling wine	3.4 83 0.0 0.2 0.0
5.6					Sparkling wine, nonalcoholic	3.6 25 0.0 0.2 0.0
any amount					Sencha tea	4.5 0 0.0 0.0 0.0
1.6					Sherry	1.8 59 0.0 0.1 0.0
1.1					Smoothie (orange, banana, carrot)	7.1 264 0.2 1.9 0.1
any amount					Tea (beverage)	4.5 0 0.0 0.0 0.0
any amount					Green tea	4.5 0 0.0 0.0 0.0
any amount					Black tea	4.5 0 0.0 0.0 0.0
any amount					Black tea with milk	4.5 3 0.0 0.0 0.0
1.8					Turkish mocha	3.6 69 0.0 0.6 0.0
any amount					Water and mineral water	7.1 0 0.0 0.0 0.0
2.1					Wine rose	3.6 88 0.0 0.1 0.0
2.5					White wine, medium dry	4.6 95 0.0 0.2 0.0
1.9					White wine, sweet	4.6 127 0.0 0.3 0.0
2.5					White wine, dry	4.6 94 0.0 0.0 0.0
0.8					Whiskey	0.8 49 0.0 0.0 0.0
0.8					Vodka	0.8 46 0.0 0.0 0.0

Menu components

oz per item	Recommendations to lose weight		Recommendations for healthy nutrition			oz kcal Prot Carb Fat
	Suitable	Avoid	Suitable	Avoid		All values per standard serving
3.4					Apple banana pear sauce	8.9 188 0.1 1.6 0.0
3.1					Apple banana sauce with raisins	8.9 208 0.1 1.7 0.0
5.2					Apple cold soup	12.4 101 0.0 1.4 0.0
1.4					Apple fritters	8.9 545 0.5 3.2 0.5
4.8					Apple sauce	8.9 128 0.1 1.1 0.0
3.0					Applesauce canned	8.9 203 0.1 1.7 0.0
5.3					Unsweetened apple sauce	8.9 118 0.1 1.0 0.0
0.5					Apple turnover	8.9 768 0.6 2.6 1.7
1.3					French toast	5.3 387 0.3 2.4 0.4
1.1					Fried eggplant slices	8.9 233 0.2 0.5 0.7
1.0					Baguette with mozzarella and tomatoes	7.1 434 0.7 1.9 0.6
1.3					Baked baguette	1.6 89 0.2 0.5 0.1
1.5					Bami Goreng	15.9 689 1.4 2.8 0.9
0.5					Country breakfast with bacon (standard recipe)	10.2 617 0.5 1.1 1.8
2.0					Potatoes in bechamel sauce	8.9 253 0.3 1.2 0.4
0.9					Bechamel Sauce	2.2 74 0.1 0.2 0.2
4.9					Beer soup	10.6 198 0.2 1.3 0.1
0.6					Big Mac	9.5 563 0.9 1.7 1.2
1.0					Pears Helene	10.6 423 0.4 1.5 0.9
4.9					Pear compote	8.9 123 0.1 1.1 0.0
1.9					Cauliflower casserole	10.6 204 0.4 0.5 0.5
0.5					Sausage with bread and mustard	6.4 544 0.9 1.4 1.2
0.8					Sausage with potato salad and mustard	13.1 596 0.8 1.3 1.5
0.4					Sausage with mustard	4.3 328 0.6 0.1 1.1
1.3					Bohemian Dumplings	7.1 340 0.5 1.6 0.6
1.8					White bean casserole	15.9 473 1.2 1.5 0.7
2.9					Green bean soup	14.2 208 0.4 0.6 0.4
2.9					White bean soup with meat	15.9 275 0.8 1.1 0.3
1.6					Bouillabaisse	14.2 344 1.3 0.2 0.6
4.0					Bouillon potatoes	8.9 180 0.2 1.3 0.1
1.7					Baked apples	7.1 314 0.1 1.7 0.4
0.7					Roast chicken	8.9 425 1.9 0.0 0.9
0.7					Roast chicken, skinless	5.3 198 1.1 0.0 0.4
0.4					Bratwurst with mustard	4.3 329 0.6 0.1 1.1
1.4					Broccoli salad with vinegar marinade	3.6 78 0.2 0.2 0.3
4.2					Broccoli cream soup	10.6 96 0.2 0.3 0.3
3.7					Blackberry compote	8.9 190 0.1 1.5 0.1
0.6					Rolls with butter and honey	2.5 256 0.2 1.3 0.4
0.6					Rolls with butter and jam	2.5 252 0.2 1.3 0.4
3.5					Bread soup	14.2 252 0.6 1.0 0.4
4.9					Boiled potatoes	8.9 160 0.2 1.1 0.1
0.3					Cooked sausage with mustard	5.6 525 0.9 0.1 1.7
4.0					Cold buttermilk soup	12.4 196 0.5 1.1 0.1
1.4					Cream of mushroom soup	12.4 315 0.7 0.6 0.8
0.4					Mushroom pâté	1.8 129 0.2 0.2 0.4
1.1					Mushrooms stuffed	8.9 315 0.9 0.3 0.7
1.3					Mushrooms in batter	7.1 282 0.5 1.0 0.5
0.8					Cheeseburger	4.1 300 0.6 1.2 0.6
0.7					Chicken burger	5.7 400 0.8 1.5 0.7
3.4					Braised chicory	5.3 65 0.1 0.3 0.2
1.3					Chicory salad with sunflower oil	5.3 110 0.1 0.2 0.4
1.3					Chilli con carne	8.9 258 0.7 0.4 0.6
0.7					Chicken cordon bleu	5.3 300 1.1 0.5 0.5
0.8					Corn flakes	1.1 108 0.1 0.9 0.0
1.8					Cornflakes with milk and sugar	7.1 22 0.3 2.3 0.2
1.6					Cooked couscous	8.9 195 0.2 0.7 0.5
0.7					Curried sausage with fries	3.6 144 0.2 0.5 0.5
2.5					Vegetarian kebab	12.4 504 0.7 2.9 0.4
0.9					Egg	2.2 82 0.3 0.1 0.3
0.9					Poached eggs (eggs Benedict)	4.3 163 0.5 0.1 0.4
3.1					Egg gruel	11.3 122 0.2 0.3 0.3
0.9					Pickled knuckle of pork, cooked	8.9 358 1.5 0.1 0.8
0.9					Endive salad with sunflower oil	5.3 141 0.1 0.2 0.5
0.5					Roasted duck (cooked w. fat a. salt)	3.6 231 0.7 0.0 0.6
0.7					Roasted duck with oranges and sauce	10.6 507 1.2 0.3 1.3
2.4					Pea stew	15.9 297 0.4 1.1 0.6
2.7					Sugared strawberries	8.9 235 0.1 1.9 0.1
3.3					Strawberry yogurt	7.1 178 0.2 1.0 0.2
3.5					Strawberry compote	8.9 188 0.1 1.5 0.1
1.6					Falafel in pita bread	12.4 364 1.1 1.6 0.3
0.8					Corn salad with oil and vinegar	3.6 109 0.1 0.1 0.4
1.9					Steamed fennel	7.1 118 0.2 0.5 0.4
0.6					Fish and chips	12.4 931 0.9 3.7 1.7
0.9					Fish cakes	6.4 286 1.0 0.8 0.4
1.3					Fish roll with tomato sauce	12.4 301 1.3 0.5 0.5
0.5					Fish sticks	5.3 380 0.7 0.9 0.9
any amount					Fish stock	2.6 6 0.0 0.1 0.0
1.8					Tarte flambée	2.7 136 0.3 0.8 0.2
any amount					Clear broth	10.6 9 0.1 0.1 0.0
0.5					Meat pie	12.4 945 1.5 2.1 2.2
4.0					Baked Potatoes	3.6 68 0.1 0.5 0.0
0.8					Boiled trout (blue)	7.1 196 1.3 0.0 0.3
0.7					Trout meuniere	7.1 310 1.5 0.3 0.5
0.4					Frankfurt green herb sauce	1.6 112 0.1 0.1 0.4
0.5					Meatball	7.1 442 1.1 0.4 1.2
0.6					Patty of beef and pork	3.6 232 0.6 0.3 0.5
0.8					Beef patties	3.6 188 0.6 0.3 0.4
0.5					Pork meatballs	3.6 236 0.6 0.3 0.6
1.0					Meatballs with rolls and ketchup	4.6 283 0.7 1.4 0.3
2.1					Fruit spread	3.6 132 0.1 1.0 0.1
0.5					Spring rolls	5.3 362 0.4 0.8 1.0
4.4					Clear spring soup	12.4 168 0.4 0.8 0.3
0.5					Roast goose with sauce	10.6 672 1.7 0.3 1.9
1.6					Chicken stock	10.6 210 0.6 0.1 0.6
1.3					Poultry cream soup	12.4 240 1.1 0.2 0.3
0.6					Poultry croquette	7.1 178 0.8 0.6 1.0
0.6					Chicken salad with pineapple and mushrooms	3.6 194 0.6 0.2 0.5
4.8					Vegetable side dishes	5.3 75 0.2 0.4 0.1
4.3					Vegetable broth	10.6 57 0.1 0.1 0.3
1.6					Vegetable burger	7.1 176 0.4 1.4 0.4
2.5					Vegetable stew	12.4 196 0.7 0.4 0.4
4.9					Vegetable mix	5.3 59 0.2 0.4 0.0
3.6					Vegetable mix peas carrots	5.3 86 0.3 0.5 0.0
1.0					Vegetable casserole	3.6 91 0.1 0.2 0.3
1.4					Plum-filled yeast dumplings	11.7 581 0.7 3.0 0.7
2.2					Grains patty	7.1 250 0.5 1.4 0.3
0.8					Europ. style minced beef over macaroni	10.6 567 1.7 1.0 1.1
1.7					Gnocchi	4.5 203 0.2 1.6 0.1
1.1					Greek salad	4.3 110 0.2 0.2 0.4
4.0					Semolina balls	8.9 130 0.2 0.6 0.2
1.3					Semolina pudding	8.9 275 0.3 1.0 0.6
4.6					Green beans in tomato sauce	8.9 113 0.2 0.5 0.2
1.5					Green bean salad w. vinegar marinade	7.1 150 0.2 0.4 0.4
1.0					Steamed green peas	8.9 363 0.5 1.1 0.8
1.3					Grain burger	6.4 256 0.4 1.0 0.4
1.5					Kale stew with cooked sausage	15.9 365 0.6 0.7 0.9
0.9					Stewed green cabbage with pork belly	15.9 522 0.8 0.6 1.5
1.3					Goulash soup canned	5.3 164 0.6 0.2 0.4
2.6					Stewed cucumbers	8.9 105 0.1 0.3 0.3
2.9					Cucumber salad with yogurt	5.3 62 0.1 0.2 0.2
0.6					Minced meat products	3.6 202 0.6 0.1 0.6
0.6					Salisbury steak	3.6 202 0.6 0.1 0.6
0.6					Salisbury steak, instant meal	5.3 300 0.9 0.1 0.8
1.7					Porridge	11.0 270 0.4 0.8 0.6
1.9					Porridge with egg and butter	8.9 235 0.4 1.0 0.4
2.7					Sweetened oatmeal (standard recipe)	9.0 191 0.3 0.8 0.3
4.2					Oatmeal pithy	11.7 109 0.2 0.4 0.3
0.3					Canned liver sausage	1.1 92 0.2 0.0 0.3
0.4					Yeast flakes	0.2 18 0.1 0.1 0.0
0.9					Yeast dumplings	6.4 518 0.5 2.9 0.6
1.9					Light sauce	3.9 62 0.1 0.2 0.2
0.9					Herring cooked in tomato sauce	2.9 98 0.3 0.1 0.3
1.0					Venison stew with red wine	12.4 508 1.7 0.4 1.1
0.2					Dutch sauce	2.2 325 0.1 0.0 1.3
0.8					Hot Dog	4.1 267 0.4 1.1 0.4
1.4					Chicken broth (standard recipe)	15.2 344 1.0 0.1 0.9
1.6					Chicken broth with noodles	11.7 281 0.7 0.6 0.6
0.9					Chicken egg	2.2 82 0.3 0.1 0.3
0.3					Egg yolk	0.8 77 0.2 0.0 0.3
1.2					Egg white	1.4 18 0.2 0.0 0.0
0.7					Chicken fricassee with mushrooms	15.9 653 1.6 0.4 1.8
0.9					Hummus	3.6 166 0.3 0.5 0.4
1.2					Italian salad	3.6 97 0.3 0.1 0.3
0.9					Pancakes	8.9 543 0.6 2.3 0.8
0.5					Veal sausage with 1 piece of bread	10.6 820 1.2 1.8 2.6
1.3					Calf fricassee	8.9 265 1.0 0.4 0.5
0.8					Minced veal tenderloin, Zurich-style	8.9 395 1.1 0.3 0.9
1.5					Veal stew	8.9 200 0.9 0.4 0.3
0.8					Veal roll with sauce	7.1 302 1.3 0.2 0.6
1.3					Veal shoulder braised in cream sauce	7.1 164 0.8 0.1 0.3
1.3					Caper Sauce	2.2 50 0.1 0.2 0.2
2.2					Caramel sauce	2.2 53 0.1 0.3 0.1
6.2					Steamed fried carrot (with fat)	3.6 46 0.1 0.3 0.1
1.6					Carrot stew with pork belly	15.9 365 0.7 0.8 0.9
0.8					Carrot salad with lemon	10.1 342 0.1 0.7 1.0
0.8					Carp poached in vinegar broth	7.1 224 1.2 0.0 0.4
0.3					Potato chips	0.9 132 0.0 0.2 0.4
1.3					Potato gratin without cheese	12.4 417 0.4 1.7 0.8
1.1					Potato croquettes	8.9 375 0.4 1.5 0.7
3.3					Mashed potatoes	8.9 240 0.3 1.5 0.3
1.2					Potatoes frozen	7.1 250 0.2 1.3 0.5
1.3					Potato salad with vinegar/oil dressing	8.9 270 0.2 1.0 0.6
1.8					Potato salad with mayonnaise (50% fat)	8.9 255 0.2 1.2 0.4
0.7					Potato starch flour	0.8 68 0.0 0.6 0.0
1.9					Potato soup	14.2 356 0.5 1.4 0.6
0.5					Cheese salad	5.3 314 0.6 0.3 0.9
1.0					Cheese sauce	2.2 67 0.1 0.2 0.2
0.3					Cheese souffle	5.0 424 0.7 0.2 1.4
1.0					Cheese noodles	7.1 452 0.8 2.2 0.6
4.0					Cherry grits	8.9 158 0.1 1.3 0.1
3.5					Potatoe dumplings	7.1 182 0.2 1.2 0.2
3.5					Dumplings from boiled potatoes	7.1 194 0.3 1.2 0.2
0.5					Crispbread with butter and jam	1.5 152 0.1 0.8 0.3
0.3					Crispbread with butter and cheese	1.8 200 0.4 0.3 0.6
2.6					Steamed german turnip	8.9 123 0.2 0.4 0.3
1.6					Stuffed cabbage with meat filling	10.6 258 0.6 0.5 0.6
0.7					Königsberger meatballs	7.1 388 1.2 0.5 0.9
0.9					Meatballs, canned	5.3 188 0.5 0.2 0.5
1.8					Lettuce with dressing	3.6 56 0.1 0.1 0.2
0.7					Lettuce with vinegar marinade	3.6 110 0.1 0.1 0.4
3.6					Raw vegetable salad with vinegar marinade	8.9 93 0.2 0.3 0.2
9.4					Raw vegetable salad with yoghurt dressing	8.9 65 0.2 0.3 0.1
1.9					Raw vegetable salad with mayonnaise	8.9 138 0.2 0.3 0.4
7.4					Raw vegetable salad with cream dressing	8.9 70 0.2 0.3 0.2
2.4					Raw vegetable salad with salad dressing	8.9 118 0.2 0.3 0.3
11.5					Raw vegetables salad	8.9 50 0.2 0.3 0.1
2.2					Consomme	10.6 141 0.7 0.2 0.3
0.5					herbal dressing	2.2 112 0.1 0.1 0.4
0.8					Herbal pâté	12.4 588 2.2 0.2 1.4
0.7					Herb cream sauce	2.2 94 0.2 0.2 0.3
1.2					Herb sauce	2.2 58 0.1 0.2 0.2
2.1					Pumpkin cream soup	12.4 217 0.4 0.6 0.5
0.6					Lamb and mutton stew	8.9 455 1.0 0.4 1.2
0.9					Lasagna with minced meat	16.8 665 1.1 1.4 1.6
1.5					Leek salad with vinegar marinade	4.6 91 0.2 0.2 0.3
0.7					Pretzels with cheese	1.8 174 0.3 0.8 0.3
1.3					Liver dumplings	12.4 636 1.4 1.7 0.8
0.7					Liver pâté	5.3 294 0.9 0.3 0.7
2.2					Leipzig Mixed Vegetables	8.9 173 0.5 0.4 0.4
2.4					Lentil stew	15.9 342 0.7 1.2 0.6
3.5					Lentil soup with smoked pork	14.2 208 0.6 0.8 0.3
4.6					Lentil soup sweet and sour	14.2 196 0.4 0.9 0.3
0.2					Maltese sauce	2.2 335 0.1 0.1 1.3
2.1					Mangold steamed, in light sauce	3.6 58 0.1 0.2 0.2
1.1					Herring rolls	8.9 533 1.1 2.6 0.5
1.3					Swabian ravioli	8.9 343 1.0 1.3 0.4
0.2					Mayonnaise	1.7 365 0.1 0.0 1.3
1.1					Horseradish sauces from lighter sauce	2.2 67 0.1 0.2 0.2
2.5					Dumplings	7.1 278 0.3 1.7 0.3
2.3					Cold milk soup	11.3 255 0.4 1.3 0.4
3.6					Rice pudding	8.9 235 0.3 1.4 0.3
3.4					Rice pudding with butter, sugar and cinnamon	8.9 203 0.3 1.1 0.3
1.3					Rice pudding with cream and cherries	7.1 248 0.2 1.0 0.5
2.4					Milk soup with flour	12.4 291 0.5 1.2 0.4
0.6					Brown bread with butter and jam	2.5 218 0.1 1.1 0.4
0.6					Brown bread with butter and honey	2.5 223 0.1 1.1 0.4
4.8					Mixed Vegetables	8.9 125 0.3 0.6 0.2
1.8					Cereals with milk 3.5%	7.1 270 0.4 1.4 0.4
2.5					Cereals with milk, sugar and fruit	5.3 207 0.3 1.2 0.2
1.7					Nazi Goreng	19.5 677 1.6 2.4 1.0
0.9					Pasta casserole with cheese	12.4 627 1.0 2.0 1.2
1.8					Pasta salad with vegetables/mayonnaise	12.4 508 0.6 2.7 0.6
1.4					Chicken noodle soup	12.4 347 1.0 0.6 0.8
2.7					Fruit muesli with milk and honey	5.3 156 0.1 1.2 0.1
3.6					Fruit salad (standard recipe)	11.0 220 0.1 1.8 0.1
4.4					Unsweetened fruit salad	7.1 120 0.1 1.0 0.0
1.1					Octail soup	12.4 350 0.5 0.6 1.0
0.6					Omelette	5.0 249 0.6 0.1 0.7
1.1					Breaded pork chops with french fries	10.6 539 1.4 1.9 0.7
9.3					Pepper - cucumber - vegetables	8.9 55 0.2 0.3 0.1
1.3					Paprika chicken with sauce	8.9 263 1.0 0.3 0.6
1.4					Peppers salad (standard recipe)	10.6 195 0.2 0.3 0.6
6.4					Peppers - tomatoes - vegetables	8.9 75 0.2 0.3 0.2
1.2					Pancake	5.3 394 0.4 1.4 0.4
0.9					Pepper sauce	2.2 71 0.1 0.2 0.2
4.1					Peach compote	8.9 150 0.1 1.3 0.0
4.3					Plum compote	8.9 143 0.1 1.2 0.0
1.7					Pichelsteiner stew	15.9 278 0.8 0.9 0.8
3.2					low-calorie spicy rice dish	14.9 424 0.4 2.8 0.3
1.3					Mushroom patties	7.1 262 0.5 0.9 0.5
4.0					Canned mushrooms, not drained	3.6 19 0.2 0.0 0.1
0.6					Mushroom ragout au gratin	8.9 398 0.8 0.2 1.2
0.6					Pizza al formaggio (with cheese)	11.3 950 1.3 3.0 1.6
1.0					Pizza al funghi (with mushrooms)	11.3 700 0.9 2.9 0.9
0.9					Pizza napolitana	11.3 800 1.0 3.2 1.1
0.7					Pizza salami	11.3 590 1.8 2.7 1.4
0.8					Plum pudding	8.9 655 0.5 2.8 1.0
0.8					Polenta (fried corn mush)	9.9 418 0.3 1.4 1.0
0.6					French fries	5.3 468 0.2 1.8 0.9
3.7					Cranberry compote	8.9 180 0.1 1.5 0.1
3.9					Cranberry sauce	2.2 43 0.0 0.4 0.0
2.2					Curd with fruit	1.1 31 0.1 0.2 0.0
1.8					Cottage cheese with pineapple	8.9 310 0.7 1.8 0.3
1.6					Fat-free quark pancakes with potatoes	3.6 109 0.3 0.6 0.1
2.2					Quark dessert with cherries (standard recipe)	4.6 99 0.3 0.5 0.1
1.6					Sweetened cottage cheese	8.9 293 0.8 1.3 0.3
1.0					Ragout fin	6.4 236 0.7 0.3 0.6
1.0					Veal scallopini in cream sauce/noodles	12.4 544 1.8 1.3 0.8
0.5					Cream sauce	2.2 113 0.1 0.2 0.4
2.1					Ratatouille	12.4 189 0.2 0.4 0.5
1.0					Meat ravioli	4.5 301 0.6 1.3 0.4
1.3					Ravioli stuffed with meat in tomato sauce	7.1 274 0.5 1.1 0.5
0.7					Grilled jumbo prawns	10.6 396 2.2 0.2 0.6
0.7					Grilled tiger prawns	10.6 414 2.2 0.2 0.7
0.7					Beef goulash fat	5.3 281 1.0 0.0 0.7
0.7					Beef Goulash medium fat	5.3 233 1.1 0.0 0.5
0.7					Beef cutlet (medium fat)	5.3 240 1.1 0.0 0.5
0.7					Beef roulade, moderate fat	5.3 222 1.1 0.0 0.4
1.7					Beef heart stew	7.1 154 0.6 0.3 0.3
0.8					Fried cow brain	7.1 246 0.5 0.1 0.8
1.5					Stewed beef with red wine sauce	12.4 382 1.2 0.4 0.5
0.7					Beef kebab	12.4 588 2.6 0.3 1.1
1.0					Beef tongue stew with mushrooms	14.2 488 1.5 0.4 1.2
0.9					Roast beef with mashed potatoes	10.6 614 1.6 2.7 0.5
0.9					Beef stew with polenta	7.1 290 0.6 0.5 0.7
0.7					Cooked ribs	8.9 413 1.8 0.2 0.8
1.6					Rice 'Casimir'	10.6 453 0.7 2.2 0.6
2.1					Steamed brussels sprouts	8.9 160 0.4 0.3 0.4
1.7					Brussels sprouts puree	8.9 195 0.3 0.5 0.5
3.0					Beetroot steamed sweet/sour	8.9 148 0.2 0.7 0.3
1.6					Beetroot salad with vinegar marinade	6.6 133 0.1 0.5 0.3
8.4					Red fruit jelly	8.9 85 0.1 0.6 0.0
2.8					Red cabbage braised with apples	7.1 112 0.1 0.5 0.3
2.0					Red wine sauce	2.2 37 0.0 0.2 0.1
0.7					Scrambled eggs	4.3 193 0.5 0.1 0.6
1.9					Rum sauce	2.2 61 0.1 0.3 0.1
1.2					Rum-Soaked Fruit Pot	8.9 765 0.1 1.7 0.0
0.8					Cream herring	3.6 129 0.3 0.1 0.4
0.8					Horseradish cream	2.2 85 0.1 0.2 0.3
1.5					Salad of cooked vegetables	7.1 156 0.2 0.4 0.4
3.1					Potatoes	8.9 215 0.2 1.7 0.0
1.2					Marinated beef with sauce	12.4 476 1.2 0.5 0.9
0.3					Ham-croissant	10.6 996 1.4 1.3 2.8
0.4					Processed cheese with mushrooms	1.1 86 0.2 0.1 0.3
0.4					Processed cheese with ham	1.1 86 0.2 0.1 0.3
2.1					Chocolate sauce	2.2 52 0.1 0.3 0.1
0.3					Chocolate waffle	1.8 267 0.2 0.8 0.7
2.3					Chocolate Soup	11.3 272 0.4 1.2 0.4
2.6					Potato dumplings	4.5 160 0.3 1.1 0.1
3.3					Steamed salsify root	8.9 85 0.2 0.2 0.3
0.4					Pork goulash fat	5.3 362 0.9 0.0 1.1
0.5					Pork goulash lean	5.3 226 1.0 0.0 0.3
0.5					Pork goulash, moderate fat	5.3 342 1.0 0.0 1.0
0.5					Pork with sauce	8.9 583 1.3 0.4 1.7
0.8					Pork cooked with pickled cabbage	8.9 318 0.5 0.3 0.8
1.4					Pork heart stew	10.6 324 1.0 0.6 0.7
0.7					Pork loin with sauce	8.9 460 1.4 0.3 1.2
1.2					Pork ragout	12.4 354 0.8 0.6 0.9
1.1					Roasted pork roll with sauce	10.6 315 1.4 0.2 0.6
0.9					Pork roulade with sauce	10.6 471 1.4 0.8 1.0
0.7					Breaded pork cutlet, fried	6.4 454 1.2 1.1 0.8
0.4					Pork sausage with hash browns	10.6 747 1.1 0.8 2.2
1.0					Cooked hake	7.1 166 1.1 0.1 0.2
0.7					Saithe (coalfish) fried breaded	5.3 194 1.1 0.3 0.2
0.7					Breaded pollock fillet	6.4 407 1.1 0.7 0.9
0.2					Seitan meat replacement	3.6 370 2.7 0.5 0.1
1.8					Braised celery, in light sauce	9.9 146 0.2 0.3 0.4
1.4					Bread dumplings	10.3 347 0.8 2.0 0.6
1.0					Mustard sauce	2.2 67 0.1 0.2 0.2
0.3					Soy protein	0.6 37 0.3 0.1 0.0
0.4					Soy flour	0.6 54 0.3 0.0 0.2
1.1					Soy bran	0.4 11 0.1 0.1 0.0
1.8					Sauces dark	2.2 37 0.0 0.2 0.2
2.2					Spaghetti Bolognese	8.9 350 0.6 1.9 0.4
2.6					Spaghetti with tomato sauce	8.9 320 0.4 2.0 0.2
6.5					Steamed asparagus	8.9 55 0.2 0.3 0.0
1.8					Asparagus casserole	19.5 418 0.7 1.1 0.9
1.6					Asparagus cream soup	10.6 240 0.5 0.5 0.6
0.7					Spinach casserole with cheese	10.6 393 0.5 0.2 1.3
2.3					Spirulina	0.1 1 0.0 0.0 0.0
1.3					Brawn Berliner style	8.9 238 0.9 0.1 0.6
3.8					Soups dark, bound	12.4 119 0.4 0.2 0.3
4.2					Soups light, bound	12.4 221 0.4 1.1 0.3
any amount					Soups clear	10.6 9 0.1 0.1 0.0
3.4					Clear soups with vegetables	12.4 175 0.4 0.6 0.3
1.1					Sushi	7.1 612 0.9 3.9 0.4
2.2					Tagliatelle with tomatoes and parsley	8.9 320 0.4 1.8 0.4
0.7					Tapioca pearls	3.6 0 0.0 3.2 0.0
0.9					Wheat pasta with spinach, egg-free	1.8 166 0.2 1.2 0.0
0.9					Wheat pasta w. tomatoes, egg-free (gross weight)	1.8 166 0.2 1.2 0.0
0.7					Tempeh	0.8 30 0.2 0.0 0.1
1.0					Squid fried in beer batter	9.9 375 1.5 1.0 0.4
1.7					Tofu	3.6 85 0.3 0.1 0.2
1.1					Tomatoes stuffed with minced meat	8.9 330 1.0 0.5 0.7
2.1					Tomato cream soup	10.6 156 0.2 0.4 0.4
0.6					Tomato and mozzarella salad with olive oil	3.6 159 0.3 0.2 0.5
0.9					Tomato salad with olive oil	5.3 150 0.1 0.2 0.5
1.4					Tomato sauce	3.5 65 0.1 0.2 0.3
1.7					Italian tomato sauce	2.2 35 0.1 0.1 0.2
4.3					Tomato soup, clear	10.6 90 0.3 0.2 0.2
1.5					Turkish pizza (lahmacun) unfilled	7.1 444 0.7 2.6 0.4
1.6					Tzatziki	0.8 11 0.1 0.1 0.0
2.5					Vanilla pudding	8.9 310 0.3 1.8 0.3
2.4					Custard	2.2 52 0.1 0.3 0.1
3.3					Vanilla soup	11.3 253 0.3 1.4 0.3
0.6					Whole-grain bread w. butter and jam	2.5 218 0.2 1.1 0.4
1.2					Whole-grain bread with ham	2.5 130 0.3 0.7 0.1
1.5					Wholemeal pasta with tomato sauce	8.9 305 0.4 1.2 0.5
1.4					Whole grain pasta salad with vegetables	11.7 503 0.6 2.4 0.7
1.0					Whole grain pizza with vegetables	11.3 700 0.8 3.6 0.9
2.3					Wax beans, steamed	8.9 155 0.2 0.5 0.4
1.7					Sabayon sauce	2.2 118 0.1 0.6 0.2
0.6					White bread w. butter a. jam	2.5 236 0.2 1.2 0.4
0.5					White bread w. butter a. cheese	2.9 262 0.4 0.8 0.6
1.1					White bread with honey	1.8 126 0.2 1.0 0.1
3.2					White beans in tomato sauce	8.9 173 0.4 0.8 0.2
2.6					Steamed cabbage (standard recipe)	10.6 138 0.2 0.4 0.4
1.4					White wine sauce	3.6 95 0.1 0.2 0.3
3.3					Semolina porridge	11.3 109 0.1 0.4 0.3
0.5					Vienna sausages with bread and mustard	5.7 470 0.8 1.4 0.9
0.8					Frankfurter sausages with potato salad and mustard	12.4 529 0.7 1.3 1.2
0.3					Vienna sausages with mustard	3.6 301 0.6 0.1 1.0
0.9					Hot Dog boiled with potato salad	12.4 529 0.7 1.3 1.2
1.2					Wild ragout with sauce	8.9 270 1.1 0.3 0.5
0.8					Sweet 'n sour boar	10.6 522 1.8 0.4 1.2
1.4					Game sauce	2.2 45 0.1 0.2 0.2
1.4					Game soup	12.4 315 1.2 0.5 0.5
2.0					Steamed kale	8.9 146 0.2 0.4 0.4
2.8					Savoy cabbage with cheese sauce	3.6 54 0.2 0.2 0.2
0.5					Sausage salad	3.6 202 0.3 0.1 0.7
0.6					Pike-perch meunière	7.1 422 1.3 0.2 1.1
0.8					Lemon cream	7.1 370 0.5 0.9 0.8
0.8					Zucchini cream sauce	2.2 72 0.1 0.1 0.3
2.4					Plum dumplings with sugar/cinnamon	7.1 284 0.2 1.8 0.3
0.9					Onion tart	7.6 368 0.5 1.3 0.8
1.5					Fried onions	1.8 37 0.1 0.2 0.2
1.7					Onion sauce	2.2 43 0.1 0.2 0.2
2.5					Onion soup, clear	10.6 150 0.3 0.3 0.4

A-Z

Ingredients legend

A

Alcohol

Alcohol is a pleasure substance that can lead to a variety of health problems, including dependence, when consumed excessively. Due to individual genetic differences, alcohol affects different people in different ways.

Alpha-linolenic acid

Alpha-linolenic acid is an essential Omega-3 fatty acid. It supports heart health and cognitive functions, reduces inflammation, and promotes cell health. Flaxseeds and walnuts contain a high amount of alpha-linolenic acid.

Alpha-lipoic acid

Alpha-lipoic acid (ALA) is a strong antioxidant and helps the body neutralize free radicals, which are produced by metabolism and can damage cells.

Arachidonic acid

Arachidonic acid is considered a messenger in the body that triggers inflammatory reactions and is especially unhealthy for genetically predisposed individuals and should be avoided by them.

C

Cholesterol

Cholesterol is a substance that the human body can produce itself, but it is also partly absorbed from food. In excess, cholesterol has a number of negative effects on the body.

Coenzyme Q10

Coenzyme Q10 is an important antioxidant, which among other things, can be produced by the body and must first be activated by genes for its effect. Since some people carry a gene variant in those genes (NQO1), they are not able to activate Coenzyme Q10.

Cysteine and methionine

Cysteine and methionine amino acids are the building blocks for proteins and thus, essential for life. However, these amino acids can have a negative impact on the bones in excessively high quantities for certain genetic types.

Calcium

Calcium is an important component of many body functions. Certain genetic types require a higher intake of calcium to maintain bone health and support detoxification.

Copper

Copper is an essential component of many enzymes and thus an important trace element for metabolism. Additionally, copper reduces the aggressiveness of the immune system and slows the progression of macular degeneration and is particularly important for certain genetic types.

Coffee/Caffeine

Coffee contains a very high amount of antioxidants and therefore offers considerable protection for various metabolic issues and diseases related to the formation of free radicals. However, the caffeine contained in coffee can have a negative impact on bone health and should be avoided by certain genetic types.

D

Dietary fibers

Dietary fibers are largely indigestible food components that are predominantly found in plant foods. As a bulk component of food, they help the intestine with digestion.

F

Folic acid, Vitamin B6 & B12

These vitamins aid in the regulation of homocysteine metabolism, a blood value influenced by gene variations, which should be kept under control for optimal heart health.

Fructose

Fructose is the so-called fruit sugar and does not need to be broken down into smaller components by the body before it is absorbed. Some people have an intolerance to fructose (so-called fructose intolerance) and, just like certain genetic types, should avoid excessive fructose intake.

G

Green Tea

Green tea is a beverage made from the unfermented leaves of Camellia sinensis. It is rich in antioxidants, especially epigallocatechin gallate (EGCG), and is valued for its health-promoting effects, including promoting heart health and supporting weight management.

H

High glycemic index

Foods with a high glycemic index contain carbohydrates that can be digested very quickly and cause blood sugar levels to rise rapidly. Usually, the body can regulate such foods through the correct release of insulin, however, certain genetic types respond poorly to high glycemic index and should reduce these foods.

I

Iron

Iron is an important component of the blood, responsible for the transportation of oxygen through the body as hemoglobin. However, if iron is absorbed in excessively large quantities from food, due to certain gene variations, it can damage the organs.

L

Lactose

Lactose is the so-called milk sugar, which is not tolerated well by some people. Depending on genetics, the body responds differently to lactose, which should be reduced in some people.

L-Methionine

L-Methionine is an essential amino acid that the body needs for growth and tissue repair, and it assists in detoxification. L-Methionine is also a precursor to important molecules such as S-Adenosylmethionine (SAMe).

M

Manganese

Manganese is an important component of many enzymes and is involved in neutralizing free radicals as well as joint health. Certain genetic types require larger amounts of manganese to support their body functions.

Methylfolate

Methylfolate is the bioactive form of Vitamin B9 (folic acid), essential for DNA synthesis and cell division, and can be directly utilized by the body. It is particularly relevant for pregnant individuals and those with genetic variations in the methylenetetrahydrofolate reductase (MTHFR) enzyme, which impair the conversion of folic acid into methylfolate.

Methylsulfonylmethane (MSM)

This organic sulfur compound has anti-inflammatory effects and can help certain genetic types to protect the joints from an overly aggressive immune system.

Magnesium

Magnesium is an important component of over 300 enzymes and therefore has great significance for metabolism, muscle cell function, and bone health.

O

Omega-3 (DHA&EPA)

Omega-3 fatty acids are essential fats found especially in fish and fish oil, as well as in certain plants. They have anti-inflammatory properties and play a crucial role in brain and heart health. A balanced ratio between Omega-3 and Omega-6 fatty acids is essential. The most important Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Oxalic acid, phosphorus, phytic acid

These substances are components of many foods and have a negative impact on bone health in certain genetic types.

P

Phytosterols

For genetic types where Omega-3 fatty acids negatively affect cholesterol levels, phytosterols are a good alternative to improve HDL cholesterol.

Purines

Purines are produced by the body itself but can also be ingested through the consumption of animal foods (especially skin and organs). Excessive amounts of purines can negatively affect joint health in certain genetic types.

Potassium

Potassium is an important nutrient for a variety of body functions, but it also has a special significance for blood pressure and cognitive health. Therefore, certain genetic types require a higher intake of potassium.

S

Saturated fatty acids

Saturated fatty acids have a negative impact on heart health when consumed in excess. Certain genetic types are particularly sensitive to the amount of saturated fatty acid and should reduce their consumption.

Sucrose

This sugar has a particularly negative impact on dental health and blood sugar levels in certain genetic types.

Selenium

Selenium is a component of many enzymes that neutralize free radicals, among other things. Certain genetic types require higher amounts of selenium to support protection against free radicals.

Sodium

Sodium is a component of table salt and leads to an unhealthy increase in blood pressure in some people.

T

Total Fat & Total Sugar

These two main energy suppliers are part of most foods and can lead to overweight and metabolic problems when consumed in excess. Certain genetic types are particularly susceptible to the negative effects of too much fat or sugar and should limit consumption.

TMG (Trimethylglycine or Betaine)

TMG is a compound found in foods like beets. It supports homocysteine metabolism and promotes heart health. It also acts as an osmolytic protector for cells.

U

Unsaturated fatty acids

In general, unsaturated fatty acids are referred to as the 'healthy fat': Omega-3 fatty acids. This umbrella term describes all Omega-3 fatty acids, which are (especially found in fish and fish oil as well as in certain plants. They have a positive effect on joint health and depending on genes, can improve HDL cholesterol levels, but they can also worsen them.

V

Vitamin B2

Similar to folic acid and vitamin B6 and B12, vitamin B2 contributes to the stabilization of homocysteine metabolism, but only if a certain gene variation is present. If this gene variation is not present, vitamin B2 has no effect on the homocysteine level.

Vitamin B Complex

The Vitamin B complex, consisting of essential water-soluble vitamins such as B1, B2, B3, B5, B6, B7, B9 (folic acid), and B12, plays a central role in many bodily functions, including energy production, nerve function, and cell metabolism.

Vitamin C, E, and Zinc

These substances are strong antioxidants and have a particularly positive effect on cognitive health, eye health, joint health and oxidative stress, especially in certain genetic types.

Vitamin D3

This vitamin is produced by the skin itself in sunlight and is an important factor for healthy bones. Certain genetic types require higher amounts of this vitamin to maintain bone health.

Z

Zinc

Zinc is required by the body to properly metabolize macronutrients, correctly build proteins, maintain healthy bones, and produce new DNA. As an essential component of many proteins and enzymes, it is a vital micronutrient.

About our laboratory

We want to help people make their lives simpler and healthier. To do this, we use state-of-the-art technologies and rely on our many years of experience as a leading biotech provider.

Highest quality standards

Leading technology

Made in Austria

Dr. Daniel Wallerstorfer

Chief Scientific Officer, 10X Health

High tech in every area

To meet the high demands of our own quality standards, we have been relying on leading methods and high-tech equipment for our analyses. High laboratory capacities, advanced technologies, as well as a large team of experienced experts make us one of the leaders in personalized diagnostics.

Certified quality and performance

Novogenia is certified according to international quality standards, including ISO 9001. As a laboratory accredited by the Austrian state, we also comply with regulations applicable across Europe. The manufacturing of dietary supplements and cosmetics adheres to the highest standards. Strict quality controls, regular testing for doping substances and contaminants, as well as an elaborate internal water treatment ensure absolute safe and high-quality products.

Technical details of your analysis

Order number

PBA1331

Date of birth

02/11/1982

Analysis method

DNA Microrray

Surname, First name

Wallerstoffer, Daniel

Report created

09/08/2024

Current version

V1.1

Laboratory

Novogenia GmbH
Strass
5301 Eugendorf
AUSTRIA

Responsible Company

10X Health #901 2920 NE 207th St Miami, FL 33180 USA

Laboratory Director

Dr. Daniel Wallerstoffer Bsc.

Laboratory Manager

René Rohrmanstorfer, M.Sc.

Imprint

Novogenia GmbH, Strass 19, 5301 Eugendorf, AUSTRIA

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My name is Dr. Daniel Wallerstorfer.

I am a molecular biologist and biotechnologist. Together with my team, I have developed this genetic analysis program.

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I wish you an exciting journey into the world of your nutrition genes - and more importantly; a successful path to your healthy future.

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Disclaimer

Science

Recommendation

Your Nutrient & Lifestyle Requirements

Your nutrient & lifestyle requirements

More

Ineffective

Less

Green tea

Alpha-lipoic acid

Arachidonic acid

Ash

High glycemic index

Caffeine

Decaffeinated coffee

Calcium

Potassium

Carotene

Cholesterol

Coffee

Copper

Cysteine

Vitamin B12

Dietary fibers

Unsaturated fatty acids

Fructose

Gluten

Heavy metals

Herbicides

Iron

Lactose

Alpha-linolenic acid

L-Methionine

Lycopene

Magnesium

Manganese

Methionine

MSM

Omega-3 (DHA&EPA)

Oxalic acid

Pesticides

Phosphorus

Phytic acid

Phytosterols

Purines

Coenzyme Q10

Sucrose

Sodium

Saturated fatty acids

Selenium

Smoke

Soot

Total sugar

Vitamin B Complex

TMG

Vitamin B2

Vitamin B3

Vitamin B6

Vitamin C

Welcome,
Dr. Daniel Wallerstorfer

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