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Food and Nutrition Table for Phase I of The Myatt Diet

FOOD

SERVING SIZE

CARBS (grams)

OMEGA RATIO

DAIRY
Cheese,Brie

4.5 oz

0.57

1.6

Cheese,cheddar

1 oz.

0.36

1.6

Cheese, Feta

1/4 cup

0

1.23

Cheese, Jack

1 oz.

0.2

2.4

Cheese, Mozzarella

1 oz.

0.62

1.05

Cheese, Parmesan

1 oz.

1.2

4.96

Cheese, Swiss

1 oz.

1.5

1.76

Cream Cheese

1 TBS.

0.38

1.6

Eggs (Omega)

1 egg

0.6

2.6

Eggs (regular)

1 egg

0.6

13.0

Half & Half

1 cup

10.4

1.6

Sour Cream

1 TBS.

0.5

1.6

Whipping cream

1 cup

6.6

1.4

MEAT & Seafood
Bacon

3 slices

0.1

6.18

Beef

Any amnt

0

2.3

Chicken

Any

0

27.5

Crab

1 cup

0

~

*Herring

1 fillet

0

1.26

Lamb

Any

0

3.17

Pork

Any

0

26.3

Salami (dry)

1 slice

0.3

8.69

*Salmon (wild)

filet

0

0.58

Sardines, Atlantic, in oil

1 can

0

7.11

*Sardines, Pacific, in tomato

1 can

0

0.5

Salmon (farmed)

filet

0

6.23

Scallops

2lrg or 5 sm

0.71

~

Shrimp

4 large

0.25

2

Trout, rainbow, wild

Any

0

2

Trout, rainbow, farmed

Any

0

12.2

Tuna

Any

0

4.5

Veal

Any

0

9

OTHER PROTEIN
Soy milk (unsweetened)

1 cup

4.4

7.5

Soy protein (powder)

1 oz.

4.4

7.5

Tofu

100gram

3.0

7.4

VEGETABLES
* Artichoke

1 whole

13.4

2.72

* Broccoli

1 stalk

5.9

0.3

* Broccoli florets

1 cup

3.7

0.3

* Brussels Sprouts

1 cup

7.8

0.45

* Cauliflower

1 cup

5.2

0.3

Celery

1 stalk

1.4

~

* Cabbage, shredded raw

cup

1.9

0.76

Carrots

1 carrot

7.3

6.7

 

FOOD

SERVING SIZE

CARBS (grams)

OMEGA RATIO

Corn

cup

17.0

32.3

* Garlic

1 clove

1.0

~

* Lettuce (leaf)

cup

0.78

0.68

Mushrooms, canned

1 cup

7.9

~

Mushrooms (portabella)

100 grams

5.07

~

* Mustard greens

1 cup

4.9

1.12

* Onion cup

6.9

3

Olives, ripe

1 large

.28

13.23

Pepper, jalepeno

1 pepper

0.8

~

Pepper, sweet

1 med

5.5

6.75

Potato

1 med

36.6

3.3

Spinach, raw

1 bunch

12.3

0.2

Tomato, raw

1 med

4.8

26

Tomato paste

1 oz.

11.0

21.7

Tomato sauce

1/2 cup

8.8

23.5

FATS & OILS
Butter

1 TBS

0

1.55

Canola oil

1 TBS

0

2.18

Coconut oil

1 TBS.

0

~

*Flax oil

1 TBS

0

0.23

Mayonnaise

1 TBS

0

8.83

Olive oil

1 TBS.

0

11.61

FRUITS
Avocado

1/2

17.1

6.6

* Blackberries

cup

6.5

1.97

** Blueberries

1/4 cup

4.5

1.51

Grapefruit

fruit

13.1

3.6

* raspberries

cup

7.3

7.9

*strawberries

cup

5.5

1.38

SNACK FOODS
Peanuts

cup

5.2

201.2

Pork Skins (plain)

1 oz.

0

12.9

Potato chips

1 oz.

15

63.0

Salsa

cup

8.1

21.8

How To Use This Table:

  • Super Foods are marked with an asterisk (*) and are highlighted in blue. These foods have an especially high nutrient value. Try to use three (3) of them in your meals every day.
  • "Danger foods" are highlighted in red. They should NOT be a part of your diet. Some are included on this list for your information and comparison.
  • "Caution foods" are highlighted in green. These foods can still be used in Phase I, but their carbohydrate content or Omega Ratio should be noted and accounted for. Foods with an Omega Ratio higher than 10 can be compensated for by the addition of daily Omega-3 supplementation (oils or capsules, see "Supplements").
  • "~" = an Omega Ratio too small to count. Consider these a favorable Omega Ratio.
 
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