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EAT UP,

SLIM DOWN(and get healthy)

The Secrets To

Ultimate Weight Loss

Chef AJ

CALORIE DENSITY

CALORIE DENSITY

=

Calories/pound of food

Chef AJ’s Calorie Density Chart

Average Calories Per Pound

Average Calories Per Pound

Chef AJ’s Calorie Density Chart

100

Average Calories Per Pound

Non-Starchy

Vegetables

Chef AJ’s Calorie Density Chart

100

Non-Starchy Vegetables

Non-starchy vegetables

Amaranth

Chinese spinach

Artichoke

Artichoke hearts

Asparagus

Baby corn

Bamboo shoots

Beans

Bean sprouts

Beets

Brussels sprouts

Broccoli

Cabbage

Carrots

Cauliflower

Celery

Chayote

Coleslaw

Cucumber

Daikon

Eggplant

Greens

Hearts of palm

Jicama

Kohlrabi

Leeks

Mushrooms

Okra

Onions

Pea pods

Peppers

Radishes

Rutabaga

Salad greens

Sprouts

Squash

Sugar snap peas

Swiss chard

Tomato

Turnips

Water chestnuts

Yard-long beans

Average Calories Per Pound

Non-Starchy

Vegetables

Chef AJ’s Calorie Density Chart

100 300

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

Chef AJ’s Calorie Density Chart

Fruit

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

Chef AJ’s Calorie Density Chart

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

Chef AJ’s Calorie Density Chart

Unrefined Complex

Carbohydrates

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

400=potatoes

500=WHOLE grains

600=Legumes

Chef AJ’s Calorie Density Chart

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

Chef AJ’s Calorie Density Chart

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

Chef AJ’s Calorie Density Chart

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

AVOCADOS

Chef AJ’s Calorie Density Chart

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750 1,200-1,800

Chef AJ’s Calorie Density Chart

AVOCADOS

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750 1,200-1,800

RCC & DAIRY

Chef AJ’s Calorie Density Chart

Refined Complex

Carbohydrates

AVOCADOS

400=potatoes

500=WHOLE grains

600=Legumes

Refined Complex Carbohydrates

Refined Complex Carbohydrates

and Dairy

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750 1,200-1,800

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

Chef AJ’s Calorie Density Chart

AVOCADOS

400=potatoes

500=WHOLE grains

600=Legumes

c

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750 1,200-1,800

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

Chef AJ’s Calorie Density Chart

AVOCADOS

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750 1,200-1,800

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500

Chef AJ’s Calorie Density Chart

AVOCADOS

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500

Chef AJ’s Calorie Density Chart

AVOCADOS CHOCOLATE

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500 2,800

Chef AJ’s Calorie Density Chart

AVOCADOS CHOCOLATE

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500 2,800

NUTS

SEEDS

NUT BUTTERS

TAHINI

Chef AJ’s Calorie Density Chart

AVOCADOS CHOCOLATE

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500 2,800

NUTS

SEEDS

NUT BUTTERS

TAHINI

4,000

Chef AJ’s Calorie Density Chart

AVOCADOS CHOCOLATE

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500 2,800

NUTS

SEEDS

NUT BUTTERS

TAHINI

4,000

ALL OILS

Chef AJ’s Calorie Density Chart

AVOCADOS CHOCOLATE

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

• “The fat you eat is the fat you wear.”

– Dr. John McDougall, MD

• Protein – 4 calories per gram

• Carbohydrates – 4 calories per gram

• Alcohol – 7 calories per gram

• Fat – 9 calories per gram

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500 2,800

NUTS

SEEDS

NUT BUTTERS

TAHINI

4,000

ALL OILS

The foods in GREEN are

WHOLE FOODS found in

nature and contain

vitamins, minerals,

antioxidants,

phytochemicals and

micronutrients. They also

contain fiber and water,

which create bulk and

increased satiety.

Chef AJ’s Calorie Density Chart

AVOCADOS CHOCOLATE

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500

CHOCOLATE

2,800

NUTS

SEEDS

NUT BUTTERS

TAHINI

4,000

ALL OILS

The foods in RED are processed foods not found in nature. They contain

few to no micronutrients and little to no fiber or water. They contribute

very little to satiety.

The foods in PURPLE are healthful foods but are calorie dense and are

best included in small amounts after weight loss is achieved.

Chef AJ’s Calorie Density Chart

AVOCADOS

1,200-1,800

400=potatoes

500=WHOLE grains

600=Legumes

The foods in GREEN are

WHOLE FOODS found in

nature and contain

vitamins, minerals,

antioxidants,

phytochemicals and

micronutrients. They also

contain fiber and water,

which create bulk and

increased satiety.

www.EatUnprocessed.com

Average Calories Per Pound100

Non-Starchy

Vegetables

300

Fruit

400-600

UCC

750

AVOCADOS RCC & DAIRY

1,200 = Ice Cream

1,400 = Bread/Flour

1,600 = Cheese

1,800 = Sugar

2,500

CHOCOLATE

2,800

NUTS

SEEDS

NUT BUTTERS

TAHINI

4,000

ALL OILS

Chef AJ’s Calorie Density Chart

400=potatoes

500=WHOLE grains

600=Legumes

The foods in GREEN are

WHOLE FOODS found in

nature and contain

vitamins, minerals,

antioxidants,

phytochemicals and

micronutrients. They also

contain fiber and water,

which create bulk and

increased satiety.

The foods in RED are processed foods not found in nature. They contain

few to no micronutrients and little to no fiber or water. They contribute

very little to satiety.

The foods in PURPLE are healthful foods but are calorie dense and are

best included in small amounts after weight loss is achieved.

1,200-1,800

EAT TO THE

LEFT OF THE

RED LINE