{"text_format":"1","workbook":"xlsx","n_sheets":7,"sheets":["Instructions","FoodEntry","FoodPivot","DailyRecord","FoodList","Lists","MyLinks"],"not_rendered":{"charts":0,"images":1,"macros":1,"external_links":0,"defined_names":10,"comments":1,"pivot_tables":1},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"Instructions","index":0,"n_rows":20,"n_cols":3,"rows_kept":20,"cut":false,"hidden":false,"merged":[]}
[]
[]
[]
[]
[null,null,"Online Instruction Page"]
[null,null,"Excel Calorie Counter"]
[]
[null,null,"Related tutorials"]
[null,null,"Excel Weight Loss Tracker"]
[null,null,"Calorie Burn Calculator"]
[]
[null,null,"Get weekly Excel tips, tutorials, videos, and news"]
[null,null,"Contextures Excel Newsletter"]
[]
[null,null,"Notes"]
[null,1,"Food data was obtained from Health Canada"]
[null,null,"http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php"]
[null,2,"The food data is provided as an example only."]
[null,null,"Please check package labels for accurate calorie counts."]
[null,3,"Consult your physician for diet advice and recommended daily calorie count."]

{"sheet":"FoodEntry","index":1,"n_rows":30,"n_cols":14,"rows_kept":30,"cut":false,"hidden":false,"merged":[]}
[]
[null,null,"Date","Target Calories",1800,{"$f":"E2-G28","v":1800},"Remaining",null,null,"Converter",null,null,"Approx Conversion"]
[null,null,null,null,null,null,null,null,null,"From","To",null,"50 g","1.75 oz"]
[null,"Meal/Snack","Category","Food Item","Qty",{"$f":"FoodList!C1","v":"Measure"},{"$f":"FoodList!D1","v":"Calories"},null,null,"g","oz",null,"75 g","2.65 oz"]
[null,null,null,null,null,{"$f":"IF($D5=\"\",\"\",VLOOKUP($D5,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D5=\"\",\"\",$E5*VLOOKUP($D5,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,75,{"$f":"IF(J5=\"\",\"\",CONVERT(J5,\"g\",\"ozm\"))","v":2.6455471462185307},null,"150 g","5.25 oz"]
[null,null,null,null,null,{"$f":"IF($D6=\"\",\"\",VLOOKUP($D6,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D6=\"\",\"\",$E6*VLOOKUP($D6,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,"mL","oz",null,"5 mL","1 tsp"]
[null,null,null,null,null,{"$f":"IF($D7=\"\",\"\",VLOOKUP($D7,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D7=\"\",\"\",$E7*VLOOKUP($D7,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,60,{"$f":"IF(J7=\"\",\"\",CONVERT(J7,\"ml\",\"oz\"))","v":2.0288413621105801},null,"15 mL","1 tbsp"]
[null,null,null,null,null,{"$f":"IF($D8=\"\",\"\",VLOOKUP($D8,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D8=\"\",\"\",$E8*VLOOKUP($D8,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,"mL","tbsp",null,"30 mL","2 tbsp"]
[null,null,null,null,null,{"$f":"IF($D9=\"\",\"\",VLOOKUP($D9,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D9=\"\",\"\",$E9*VLOOKUP($D9,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,null,{"$f":"IF(J9=\"\",\"\",CONVERT(J9,\"ml\",\"tbs\"))","v":""},null,"50 mL","3.5 tbsp"]
[null,null,null,null,null,{"$f":"IF($D10=\"\",\"\",VLOOKUP($D10,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D10=\"\",\"\",$E10*VLOOKUP($D10,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,"mL","cup",null,"60 mL","4 tbsp"]
[null,null,null,null,null,{"$f":"IF($D11=\"\",\"\",VLOOKUP($D11,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D11=\"\",\"\",$E11*VLOOKUP($D11,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,null,{"$f":"IF(J11=\"\",\"\",CONVERT(J11,\"ml\",\"cup\"))","v":""},null,"125 mL","0.5 cup"]
[null,null,null,null,null,{"$f":"IF($D12=\"\",\"\",VLOOKUP($D12,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D12=\"\",\"\",$E12*VLOOKUP($D12,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,null,null,null,"175 mL","0.75 cup"]
[null,null,null,null,null,{"$f":"IF($D13=\"\",\"\",VLOOKUP($D13,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D13=\"\",\"\",$E13*VLOOKUP($D13,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,null,null,null,"250 mL","1 cup"]
[null,null,null,null,null,{"$f":"IF($D14=\"\",\"\",VLOOKUP($D14,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D14=\"\",\"\",$E14*VLOOKUP($D14,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""},null,null,null,null,null,"500 mL","2 cups"]
[null,null,null,null,null,{"$f":"IF($D15=\"\",\"\",VLOOKUP($D15,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D15=\"\",\"\",$E15*VLOOKUP($D15,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D16=\"\",\"\",VLOOKUP($D16,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D16=\"\",\"\",$E16*VLOOKUP($D16,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D17=\"\",\"\",VLOOKUP($D17,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D17=\"\",\"\",$E17*VLOOKUP($D17,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D18=\"\",\"\",VLOOKUP($D18,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D18=\"\",\"\",$E18*VLOOKUP($D18,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D19=\"\",\"\",VLOOKUP($D19,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D19=\"\",\"\",$E19*VLOOKUP($D19,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D20=\"\",\"\",VLOOKUP($D20,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D20=\"\",\"\",$E20*VLOOKUP($D20,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D21=\"\",\"\",VLOOKUP($D21,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D21=\"\",\"\",$E21*VLOOKUP($D21,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D22=\"\",\"\",VLOOKUP($D22,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D22=\"\",\"\",$E22*VLOOKUP($D22,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D23=\"\",\"\",VLOOKUP($D23,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D23=\"\",\"\",$E23*VLOOKUP($D23,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D24=\"\",\"\",VLOOKUP($D24,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D24=\"\",\"\",$E24*VLOOKUP($D24,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D25=\"\",\"\",VLOOKUP($D25,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D25=\"\",\"\",$E25*VLOOKUP($D25,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[null,null,null,null,null,{"$f":"IF($D26=\"\",\"\",VLOOKUP($D26,FoodLookup,MATCH(F$4,FoodList!$B$1:$D$1,0),0))","v":""},{"$f":"IF($D26=\"\",\"\",$E26*VLOOKUP($D26,FoodLookup,MATCH(G$4,FoodList!$B$1:$D$1,0),0))","v":""}]
[]
[null,null,null,null,null,"Daily Total",{"$f":"SUM(G5:G26)","v":0}]
[]
[null,null,null,null,null,"Items",{"$f":"COUNT(G5:G26)","v":0}]

{"sheet":"FoodPivot","index":2,"n_rows":13,"n_cols":7,"rows_kept":13,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Category","(All)"]
[]
[null,"Sum of Calories","Meal/Snack"]
[null,"Date","AM Snack","Breakfast","Lunch","Dinner","Total"]
[null,"2020-01-05",null,287.5,null,null,287.5]
[null,"2020-01-06",72,74,null,null,146]
[null,"2020-01-07",null,166,158,null,324]
[null,"2020-01-08",null,159.5,200,null,359.5]
[null,"2020-01-10",null,null,47,null,47]
[null,"2020-01-11",null,249,null,null,249]
[null,"2020-01-12",null,null,null,290.5,290.5]
[null,"Total",72,936,405,290.5,1703.5]

{"sheet":"DailyRecord","index":3,"n_rows":16,"n_cols":7,"rows_kept":16,"cut":false,"hidden":false,"merged":[]}
["Date","Meal/Snack","Category","Food Item","Qty","Measure","Calories"]
["2020-01-05","Breakfast","Legumes/Nuts","Peanut butter, smooth type, light",1,"30mL",190]
["2020-01-05","Breakfast","Grain/Cereal","Bagel, plain (10cm diam)",0.5,1,97.5]
["2020-01-06","Breakfast","Eggs","Egg, poached",1,"1 large",74]
["2020-01-06","AM Snack","Fruit","Apple with skin (7cm.diam)",1,1,72]
["2020-01-07","Breakfast","Dairy","Milk,  chocolate, 1% M.F.",1,"250mL",166]
["2020-01-07","Lunch","Soups","Soup, Chicken noodle",2,"250mL",158]
["2020-01-08","Breakfast","Grain/Cereal","Cheerios, regular General MillsTM",1,"250mL",95]
["2020-01-08","Breakfast","Dairy","Milk, partly skimmed, 2% M.F.",0.5,"250mL",64.5]
["2020-01-08","Lunch","Fast Foods","Chicken chow mein",1,"250mL",200]
["2020-01-10","Lunch","Mixed Dishes","Garden Salad",1,"250mL",47]
["2020-01-11","Breakfast","Grain/Cereal","Bread, whole wheat, commercial",1,"1 slice",86]
["2020-01-11","Breakfast","Fruit","Blueberries, frozen, unsweetened",2,"125mL",84]
["2020-01-11","Breakfast","Dairy","Yogourt, plain, fat-free",1,"175mL",79]
["2020-01-12","Dinner","Fish","Salmon, Atlantic, farmed, baked or broiled",1.5,"75g",232.5]
["2020-01-12","Dinner","Vegetables","Broccoli, chopped, boiled, drained",2,"125mL",58]

{"sheet":"FoodList","index":4,"n_rows":366,"n_cols":4,"rows_kept":366,"cut":false,"hidden":false,"merged":[]}
["Category","Food Item","Measure","Calories"]
["Baked Goods","Animal crackers (arrowroot, social tea)",2,45]
["Baked Goods","Apple crisp, homemade","125mL",206]
["Baked Goods","Banana bread, homemade (11cm X 6cm X 1cm)","1 slice",196]
["Baked Goods","Butter tart",1,248]
["Baked Goods","Croissant, butter",1,231]
["Baked Goods","Danish pastry, fruit (11cm diam)",1,263]
["Baked Goods","Doughnut, cake-type, plain (8cm diam)",1,198]
["Baked Goods","Ginger snaps",2,58]
["Baked Goods","Graham crackers, plain or honey",2,59]
["Baked Goods","Granola bar, soft, nuts and raisins",1,127]
["Baked Goods","Muffin, bran, homemade",1,199]
["Baked Goods","Sugar cookies, commercial",2,143]
["Baked Goods","Toaster pastries ( Pop-TartsTM), brown sugar & cinnamon",1,206]
["Baked Goods","Toaster pastries (Pop-TartsTM), fruit, frosted",1,215]
["Beverages","Beer, light (4% alcohol by volume)","1 bottle",99]
["Beverages","Beer, regular (5% alcohol by volume)","1 bottle",140]
["Beverages","Club soda","250mL",0]
["Beverages","Cocktail,  daiquiri","125mL",237]
["Beverages","Cocktail,  margarita","125mL",246]
["Beverages","Coffee, brewed","250mL",3]
["Beverages","Coffee, latte","250mL",101]
["Beverages","Cola","250mL",110]
["Beverages","Ginger ale","250mL",88]
["Beverages","Iced coffee, Frappuccino (StarbucksTM)","250mL",127]
["Beverages","Lemonade, pink or white, frozen, diluted","250mL",105]
["Beverages","Mixed vegetable and fruit juice drink, ready-to-drink","250mL",113]
["Beverages","Spirits (gin, rum, vodka, whisky)","50mL",109]
["Beverages","Sports drink, fruit flavour, ready-to-drink (GatoradeTM,","250mL",67]
["Beverages","Tea, brewed","250mL",3]
["Beverages","Water, mineral (PerrierTM)","250mL",0]
["Beverages","Water, municipal","250mL",0]
["Beverages","Wine, table, red","125mL",90]
["Beverages","Wine, table, white","125mL",85]
["Dairy","Buttermilk","250mL",104]
["Dairy","Cheese, Cheddar","50g",202]
["Dairy","Coffee whitener, powdered, light","5mL",9]
["Dairy","Eggnog","250mL",362]
["Dairy","Hot chocolate, powder + water","250mL",160]
["Dairy","Milk,  chocolate, 1% M.F.","250mL",166]
["Dairy","Milk,  condensed, sweetened, canned (Eagle BrandTM)","15mL",62]
["Dairy","Milk, evaporated, partly skimmed, canned, diluted, 2% M.F.","250mL",122]
["Dairy","Milk, partly skimmed, 1% M.F.","250mL",108]
["Dairy","Milk, partly skimmed, 2% M.F.","250mL",129]
["Dairy","Milk, skim","250mL",88]
["Dairy","Milk, whole, 3.3% M.F.","250mL",155]
["Dairy","Soy beverage, original and vanilla, enriched","250mL",110]
["Dairy","Yogourt, plain, 1-2% M.F.","175mL",114]
["Dairy","Yogourt, plain, fat-free","175mL",79]
["Dairy","Yogourt, vanilla or fruit, 1-2% M.F.","175mL",183]
["Dairy","Yogourt, vanilla or fruit, fat-free","175mL",116]
["Eggs","Egg white, cooked","1 large",16]
["Eggs","Egg yolk, cooked","1 large",59]
["Eggs","Egg, fried","2 large",173]
["Eggs","Egg, hard-boiled","1 large",78]
["Eggs","Egg, poached","1 large",74]
["Fast Foods","Breakfast biscuit with egg, cheese and bacon",1,477]
["Fast Foods","Breakfast English muffin with egg, cheese and bacon",1,289]
["Fast Foods","Cheeseburger, double patty + condiments + vegetables",1,650]
["Fast Foods","Cheeseburger, single patty, plain",1,319]
["Fast Foods","Chicken chow mein","250mL",200]
["Fast Foods","Chicken fried rice","250mL",343]
["Fast Foods","Chicken, breaded and fried, boneless (nuggets)",6,285]
["Fast Foods","Chili con carne","250mL",270]
["Fast Foods","Corndog (PogoTM)",1,197]
["Fast Foods","Donair /  Gyro",1,310]
["Fast Foods","Egg roll",1,113]
["Fast Foods","Fish sandwich with breaded fish",1,523]
["Fast Foods","French fries","20-25 fries",236]
["Fast Foods","Garlic bread","2 slices",192]
["Fast Foods","Hamburger, double patty + condiments",1,576]
["Fast Foods","Hamburger, single patty, plain",1,275]
["Fast Foods","Hot-dog, plain",1,242]
["Fast Foods","Milk shake, chocolate","250mL",223]
["Fast Foods","Milk shake, vanilla","250mL",195]
["Fast Foods","Onion rings, breaded and fried","8-9",276]
["Fast Foods","Pizza with cheese (medium - 12 inches)","1/6",210]
["Fast Foods","Pizza with cheese and pepperoni (medium - 12 inches)","1/6",219]
["Fast Foods","Submarine sandwich (6 inches), with cold cuts",1,456]
["Fast Foods","Wrap sandwich, chicken ranch",1,532]
["Fats and Oils","Butter","5mL",34]
["Fats and Oils","Lard","15mL",117]
["Fats and Oils","Margarine, tub, composite","5mL",34]
["Fats and Oils","Oil, Canola","15mL",125]
["Fats and Oils","Oil, Corn","15mL",122]
["Fats and Oils","Oil, Flaxseed","15mL",122]
["Fats and Oils","Oil, Grapeseed","15mL",122]
["Fats and Oils","Oil, Olive","15mL",121]
["Fats and Oils","Oil, Peanut","15mL",121]
["Fats and Oils","Oil, Sesame","15mL",122]
["Fats and Oils","Oil, Soybean","15mL",122]
["Fats and Oils","Oil, Sunflower","15mL",122]
["Fats and Oils","Salad dressing, Blue cheese","15mL",78]
["Fats and Oils","Salad dressing, Creamy Caesar","15mL",79]
["Fats and Oils","Salad dressing, French","15mL",72]
["Fats and Oils","Salad dressing, Italian","15mL",43]
["Fats and Oils","Salad dressing, Italian, low Calorie","15mL",11]
["Fats and Oils","Salad dressing, Mayonnaise","15mL",100]
["Fats and Oils","Salad dressing, Oil and vinegar","15mL",73]
["Fats and Oils","Salad dressing, Ranch","15mL",71]
["Fats and Oils","Shortening","15mL",115]
["Fish","Calamari, breaded and fried","125mL",156]
["Fish","Caviar, black or red","15mL",41]
["Fish","Clams, mixed species, boiled or steamed","5 large",89]
["Fish","Crab cake",1,93]
["Fish","Crab, imitation, made from surimi","125mL",68]
["Fish","Crab, snow, boiled or steamed","125mL",72]
["Fish","Fish cake",1,240]
["Fish","Fish fillet, battered and fried",1,265]
["Fish","Fish sticks, frozen, heated (10cm x 2.5cm x 1.3cm)","3 sticks",227]
["Fish","Haddock, baked or broiled","75g",84]
["Fish","Halibut, Atlantic and Pacific, baked or broiled","75g",105]
["Fish","Lobster, boiled or steamed","125mL",75]
["Fish","Mussels, boiled or steamed","15 small",129]
["Fish","Oysters, boiled or steamed","6 medium",58]
["Fish","Salmon, Atlantic, farmed, baked or broiled","75g",155]
["Fish","Salmon, smoked","2 pieces",47]
["Fish","Scallops, cooked, steamed","6 medium",87]
["Fish","Shrimp, boiled or steamed","6 medium",30]
["Fish","Shrimp, breaded and fried","6 medium",160]
["Fish","Sole (flatfish), baked or broiled","75g",88]
["Fish","Tuna, light, canned in water, drained, salted","75g",87]
["Fish","Tuna, light, canned with oil, drained, salted","75g",149]
["Fruit","Apple juice, ready-to-drink, vitamin C added","125mL",59]
["Fruit","Apple with skin (7cm.diam)",1,72]
["Fruit","Applesauce, unsweetened","125mL",55]
["Fruit","Apricots, dried",3,67]
["Fruit","Apricots, raw",3,50]
["Fruit","Avocado","1/2",161]
["Fruit","Banana",1,105]
["Fruit","Blackberries","125mL",33]
["Fruit","Blueberries, frozen, unsweetened","125mL",42]
["Fruit","Blueberries, raw","125mL",44]
["Fruit","Cherries, sweet",10,43]
["Fruit","Clementine",1,35]
["Fruit","Cranberries, dried, sweetened","60mL",95]
["Fruit","Cranberry juice cocktail, ready-to-drink, vitamin C added","125mL",76]
["Fruit","Dates, dried",3,70]
["Fruit","Figs, dried",2,42]
["Fruit","Figs, raw",1,37]
["Fruit","Fruit cocktail, canned, juice pack","125mL",58]
["Fruit","Grape juice, ready-to-drink, vitamin C added","125mL",81]
["Fruit","Grapefruit juice, ready-to-drink unsweetened or freshly","125mL",50]
["Fruit","Grapefruit, white","1/2",39]
["Fruit","Grapes",20,69]
["Fruit","Kiwifruit",1,46]
["Fruit","Lemon juice, canned or bottled","15mL",3]
["Fruit","Lime juice, canned or bottled","15mL",3]
["Fruit","Mango","1/2",67]
["Fruit","Melon, cantaloupe, cubes","125mL",29]
["Fruit","Nectarine",1,60]
["Fruit","Orange",1,62]
["Fruit","Orange juice, ready-to-drink","125mL",58]
["Fruit","Papaya, cubes","125mL",29]
["Fruit","Peach",1,38]
["Fruit","Peach, canned halves or slices, juice pack","125mL",58]
["Fruit","Pear with skin",1,96]
["Fruit","Pear, canned halves, juice pack","125mL",66]
["Fruit","Pear, canned halves, light syrup pack","125mL",76]
["Fruit","Pineapple, cubes","125mL",42]
["Fruit","Plum",1,30]
["Fruit","Prune juice, ready-to-drink","125mL",96]
["Fruit","Prunes, dried",3,60]
["Fruit","Raisins","60mL",110]
["Fruit","Raspberries","125mL",34]
["Fruit","Strawberries",7,27]
["Fruit","Tangerine (mandarin)",1,45]
["Grain/Cereal","All Bran, Kellogg’sTM","125mL",92]
["Grain/Cereal","Bagel, plain (10cm diam)",1,195]
["Grain/Cereal","Bread stick, plain (19cm X 2cm)",1,41]
["Grain/Cereal","Bread, mixed-grain","1 slice",88]
["Grain/Cereal","Bread, white, commercial","1 slice",93]
["Grain/Cereal","Bread, whole wheat, commercial","1 slice",86]
["Grain/Cereal","Cheerios, regular General MillsTM","250mL",95]
["Grain/Cereal","Cheese crackers, small",15,75]
["Grain/Cereal","Corn Flakes, Kellogg’sTM","250mL",103]
["Grain/Cereal","Macaroni, cooked","250mL",209]
["Grain/Cereal","Melba toast, plain",2,39]
["Grain/Cereal","Milk crackers",2,109]
["Grain/Cereal","Muesli, President’s ChoiceTM","75mL",144]
["Grain/Cereal","Oatmeal, instant, regular","1 packet",112]
["Grain/Cereal","Rice Krispies, Kellogg’sTM","250mL",110]
["Grain/Cereal","Rice, brown, long-grain, cooked","125mL",115]
["Grain/Cereal","Rice, white, long-grain, cooked","125mL",109]
["Grain/Cereal","Roll, dinner, white",1,85]
["Grain/Cereal","Roll, dinner, whole wheat",1,75]
["Grain/Cereal","Rusk toast",1,41]
["Grain/Cereal","Saltine (oyster, soda, soup)",4,51]
["Grain/Cereal","Saltine (oyster, soda, soup), unsalted top",4,52]
["Grain/Cereal","Soba noodles, cooked","250mL",119]
["Grain/Cereal","Spaghetti, cooked","250mL",209]
["Grain/Cereal","Spaghetti, whole wheat, cooked","250mL",183]
["Grain/Cereal","Special K, Kellogg’sTM","250mL",94]
["Grain/Cereal","Taco shell, baked (13cm diam)","1 shell",61]
["Grain/Cereal","Tortilla, corn (15cm diam)",1,41]
["Grain/Cereal","Tortilla, wheat (20cm diam)",1,159]
["Grain/Cereal","Whole wheat crackers",4,71]
["Legumes/Nuts","Almond butter","30mL",205]
["Legumes/Nuts","Almonds, dried","60mL",208]
["Legumes/Nuts","Beans,  kidney, dark red, canned, not drained","175mL",161]
["Legumes/Nuts","Beans, baked, plain or vegetarian, canned","175mL",177]
["Legumes/Nuts","Beans, black, canned, not drained","175mL",162]
["Legumes/Nuts","Brazil nuts, dried","60mL",233]
["Legumes/Nuts","Cashews, roasted, salted","60mL",199]
["Legumes/Nuts","Chickpeas ( garbanzo beans), canned, not drained","175mL",211]
["Legumes/Nuts","Lentils, boiled, salted","175mL",170]
["Legumes/Nuts","Mixed nuts, roasted, salted","60mL",206]
["Legumes/Nuts","Peanut butter, smooth type, fat, sugar and salt added","30mL",191]
["Legumes/Nuts","Peanut butter, smooth type, light","30mL",190]
["Legumes/Nuts","Peanuts, all types, shelled, roasted","60mL",217]
["Legumes/Nuts","Pecans, dried","60mL",173]
["Legumes/Nuts","Soy patty",1,136]
["Legumes/Nuts","Sunflower seed kernels, roasted, salted","60mL",189]
["Legumes/Nuts","Tofu, regular, firm and extra firm","150g",189]
["Legumes/Nuts","Walnuts, dried","60mL",166]
["Meat/Poultry","Back bacon, pork, grilled","2 slices",87]
["Meat/Poultry","Bacon, pork, broiled, pan-fried or roasted","3 slices",130]
["Meat/Poultry","Beef, Ground, extra lean, crumbled, pan-fried","75g",167]
["Meat/Poultry","Beef, Ground, lean, crumbled, pan-fried","75g",194]
["Meat/Poultry","Beef, Ground, medium, crumbled, pan-fried","75g",214]
["Meat/Poultry","Beef, Ground, regular, crumbled, pan-fried","75g",243]
["Meat/Poultry","Beef, Rib steak, lean + fat, broiled","75g",232]
["Meat/Poultry","Beef, Rump roast, lean + fat, broiled","75g",164]
["Meat/Poultry","Beef, Sirloin tip roast, lean + fat, roasted","75g",156]
["Meat/Poultry","Beef, Stewing beef, lean, simmered","75g",183]
["Meat/Poultry","Beef, Strip loin (New York) steak, lean + fat, broiled","75g",191]
["Meat/Poultry","Beef, T-Bone (Porterhouse) steak, lean + fat, broiled","75g",216]
["Meat/Poultry","Beef, Tenderloin, steak, lean + fat, broiled","75g",170]
["Meat/Poultry","Bologna (baloney), beef and pork","2 slices",153]
["Meat/Poultry","Chicken, broiler, breast, meat and skin, roasted","75g",142]
["Meat/Poultry","Chicken, broiler, breast, meat, roasted","75g",119]
["Meat/Poultry","Chicken, broiler, drumstick, meat and skin, roasted","75g",161]
["Meat/Poultry","Chicken, broiler, drumstick, meat, roasted","75g",127]
["Meat/Poultry","Chicken, broiler, wing, meat and skin, roasted","75g",218]
["Meat/Poultry","Chicken, canned, flaked","60mL",89]
["Meat/Poultry","Chicken, ground, lean, cooked","75g",153]
["Meat/Poultry","Corned beef,  brisket, cooked","2 slices",101]
["Meat/Poultry","Cottage roll, pork, lean and fat, roasted","2 slices",69]
["Meat/Poultry","Deli meat, beef, thin sliced","4 slices",83]
["Meat/Poultry","Deli meat, chicken breast roll","2 slices",75]
["Meat/Poultry","Deli meat, ham, regular (11% fat)","2 slices",91]
["Meat/Poultry","Deli meat, mock chicken, loaved","2 slices",147]
["Meat/Poultry","Deli meat, turkey breast","2 slices",63]
["Meat/Poultry","Ham, extra lean, canned","2 slices",62]
["Meat/Poultry","Ham, lean, canned","2 slices",81]
["Meat/Poultry","Ham, lean, roasted","75g",118]
["Meat/Poultry","Kidney, beef, simmered","75g",119]
["Meat/Poultry","Kielbasa (Kolbassa), pork and beef","1 piece",124]
["Meat/Poultry","Lamb, American, fresh, ground, cooked","75g",212]
["Meat/Poultry","Lamb, American, fresh, loin, lean + fat, cooked","75g",232]
["Meat/Poultry","Lamb, New Zealand, frozen, loin, lean + fat, broiled","75g",222]
["Meat/Poultry","Lamb, New Zealand, frozen, rib, lean + fat, roasted","75g",238]
["Meat/Poultry","Liver, beef, pan-fried","75g",131]
["Meat/Poultry","Pastrami, beef","2 slices",74]
["Meat/Poultry","Pate, liver, canned","30mL",84]
["Meat/Poultry","Pepperoni, pork, beef","10 slices",252]
["Meat/Poultry","Pork, Centre cut, loin, chop, lean + fat, broiled","75g",180]
["Meat/Poultry","Pork, Centre cut, loin, chop, lean + fat, pan-fried","75g",208]
["Meat/Poultry","Pork, Ground, medium, pan-fried","75g",224]
["Meat/Poultry","Pork, Loin, rib end, lean + fat, broiled","75g",197]
["Meat/Poultry","Pork, Shoulder, whole, lean + fat, roasted","75g",219]
["Meat/Poultry","Pork, Spareribs, lean + fat, braised","75g",251]
["Meat/Poultry","Pork, Tenderloin, lean, roasted","75g",108]
["Meat/Poultry","Salami, beef and pork","2 slices",118]
["Meat/Poultry","Sausage, breakfast, pork and beef, cooked",1,51]
["Meat/Poultry","Wiener (frankfurter), beef",1,104]
["Miscellaneous","Bacon bits, simulated meat","15mL",34]
["Miscellaneous","Gravy, beef, canned","60mL",31]
["Miscellaneous","Gravy, chicken, canned","60mL",48]
["Miscellaneous","Ketchup","15mL",15]
["Miscellaneous","Mustard","15mL",11]
["Miscellaneous","Olives, pickled, canned or bottled",4,23]
["Miscellaneous","Olives, ripe, canned, jumbo",2,13]
["Miscellaneous","Onion dip","30mL",50]
["Miscellaneous","Pickle  relish, sweet","15mL",20]
["Miscellaneous","Pickles, cucumber, sweet, slices",4,33]
["Miscellaneous","Salsa","15mL",5]
["Miscellaneous","Sauce,  soy","15mL",7]
["Miscellaneous","Sauce,  steak (HPTM, A1TM)","15mL",9]
["Miscellaneous","Sauce,  sweet and sour","15mL",20]
["Miscellaneous","Sauce, barbecue","15mL",12]
["Miscellaneous","Sauce, teriyaki","15mL",15]
["Miscellaneous","Spinach dip","30mL",74]
["Mixed Dishes","Burrito with beans and cheese",1,189]
["Mixed Dishes","Caesar Salad","250mL",179]
["Mixed Dishes","Caesar salad with chicken","500mL",491]
["Mixed Dishes","Chicken pot pie, commercial, individual","1 serving",494]
["Mixed Dishes","Club sandwich",1,558]
["Mixed Dishes","Garden Salad","250mL",47]
["Mixed Dishes","Greek Salad","250mL",139]
["Mixed Dishes","Macaroni and cheese (Kraft DinnerTM)","250mL",395]
["Mixed Dishes","Poutine","250mL",380]
["Mixed Dishes","Stir fry with beef","250mL",290]
["Mixed Dishes","Sushi with fish",4,164]
["Mixed Dishes","Sushi with vegetables, no fish",4,122]
["Mixed Dishes","Taco with beef, cheese, salsa + vegetables",1,168]
["Snacks","Beef jerky (22cm long)","1 stick",81]
["Snacks","Corn-based puffs or twists, cheese (CheesiesTM)","250mL",205]
["Snacks","Popcorn, Air-popped","250mL",32]
["Snacks","Popcorn, Microwave, low fat and reduced salt","250mL",34]
["Snacks","Potato chips, plain","1 small bag",230]
["Snacks","Pretzels, hard, plain, salted","10 sticks",19]
["Snacks","Rice cakes, plain",1,35]
["Snacks","Tortilla chips, nacho flavoured (DoritosTM)","1 small bag",249]
["Snacks","Trail mix, regular","60mL",176]
["Soups","Soup, Chicken noodle","250mL",79]
["Soups","Soup, Cream of mushroom","250mL",137]
["Soups","Soup, Tomato","250mL",90]
["Soups","Soup, Tomato, reduced salt","250mL",90]
["Soups","Soup, Vegetables with beef","250mL",83]
["Soups","Soup, Vegetarian vegetable","250mL",76]
["Sweets","Brown sugar","5mL",18]
["Sweets","Frozen yogourt, chocolate","125mL",116]
["Sweets","Honey","5mL",22]
["Sweets","Ice cream cone, vanilla, soft serve",1,266]
["Sweets","Ice cream, vanilla, low fat","125mL",117]
["Sweets","Jams and preserves","15mL",56]
["Sweets","Maple syrup","15mL",55]
["Sweets","Milk  chocolate, bars or chips","1 bar",268]
["Sweets","Popsicles",1,54]
["Sweets","Sherbet, orange","125mL",113]
["Sweets","Spread, chocolate hazelnut ( NutellaTM)","30mL",203]
["Sweets","Sugar substitute, aspartame ( EqualTM)","1 packet",4]
["Sweets","White sugar (granulated)","5mL",16]
["Vegetables","Asparagus, fresh or frozen, boiled, drained","6 spears",18]
["Vegetables","Bean sprouts, stir-fried","125mL",33]
["Vegetables","Beans, snap (green, yellow, Italian), canned, drained","125mL",14]
["Vegetables","Beans, snap (green, yellow, Italian), fresh or frozen,","125mL",22]
["Vegetables","Bok Choy,  Pak-Choi, shredded, boiled, drained","125mL",11]
["Vegetables","Broccoli, chopped, boiled, drained","125mL",29]
["Vegetables","Brussels sprouts, fresh or frozen, boiled, drained","4 sprouts",33]
["Vegetables","Cabbage, green, shredded, raw","125mL",9]
["Vegetables","Carrot juice","125mL",50]
["Vegetables","Carrots, raw","1 medium",25]
["Vegetables","Cauliflower, pieces, raw","125mL",13]
["Vegetables","Celery, raw","1 stalk",6]
["Vegetables","Corn, sweet, canned, niblets","125mL",88]
["Vegetables","Cucumber, peeled, raw","4 slices",3]
["Vegetables","Edamame","125mL",100]
["Vegetables","Leeks, chopped, boiled, drained","125mL",17]
["Vegetables","Lettuce, iceberg, shredded","250mL",8]
["Vegetables","Lettuce, romaine, shredded","250mL",10]
["Vegetables","Mushrooms, pieces, canned, drained","125mL",21]
["Vegetables","Mushrooms, raw","3 medium",12]
["Vegetables","Onions, green (scallion), raw","1 medium",5]
["Vegetables","Onions, yellow, chopped, raw","60mL",17]
["Vegetables","Parsnip, sliced, boiled, drained","125mL",59]
["Vegetables","Peas,  snowpeas, boiled, drained","125mL",36]
["Vegetables","Peas, green, canned, drained","125mL",62]
["Vegetables","Pepper, sweet, green, raw","1/2",16]
["Vegetables","Pepper, sweet, red, raw","1/2",15]
["Vegetables","Potato, baked, flesh and skin",1,161]
["Vegetables","Potato, boiled without skin",1,116]
["Vegetables","Potatoes, French fried, frozen, home-prepared in oven","20 strips",96]
["Vegetables","Rutabaga (yellow turnip), diced, boiled, drained","125mL",35]
["Vegetables","Sauerkraut, canned, not drained","125mL",14]
["Vegetables","Spinach, chopped, raw","250mL",7]
["Vegetables","Squash, acorn, cubed, baked","125mL",61]
["Vegetables","Sweet potato, boiled without skin","1/2",57]
["Vegetables","Swiss chard, chopped, boiled, drained","125mL",18]
["Vegetables","Tomato juice","125mL",22]
["Vegetables","Tomato sauce, canned","125mL",41]
["Vegetables","Tomatoes, canned, stewed","125mL",35]
["Vegetables","Tomatoes, raw",1,22]
["Vegetables","Vegetable juice cocktail","125mL",24]
["Vegetables","Zucchini, raw, slices",4,6]

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[null,"Meals",null,"Category"]
[null,"Breakfast",null,"Baked Goods"]
[null,"AM Snack",null,"Beverages"]
[null,"Lunch",null,"Dairy"]
[null,"PM Snack",null,"Eggs"]
[null,"Dinner",null,"Fast Foods"]
[null,"Eve Snack",null,"Fats and Oils"]
[null,null,null,"Fish"]
[null,null,null,"Fruit"]
[null,null,null,"Grain/Cereal"]
[null,null,null,"Legumes/Nuts"]
[null,null,null,"Meat/Poultry"]
[null,null,null,"Miscellaneous"]
[null,null,null,"Mixed Dishes"]
[null,null,null,"Snacks"]
[null,null,null,"Soups"]
[null,null,null,"Sweets"]
[null,null,null,"Vegetables"]

{"sheet":"MyLinks","index":6,"n_rows":12,"n_cols":3,"rows_kept":12,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Contextures Products"]
[null,"Contextures Products","Excel products from Contextures"]
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[null,"Contextures Sites & News"]
[null,"Contextures Excel Tips Website","Hundreds of tutorials, tips and sample files"]
[null,"Contextures Excel Blog","Read the Excel tutorials and share your comments"]
[null,"Excel Pivot Tables Blog","Pivot table tutorials and tips, with comments and questions"]
[null,"Contextures Excel Newsletter","Get emails with Excel tips, links, and news"]
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[null,"Other Excel Products"]
[null,"Contextures Recommends","Other Excel tools and training, recommended by Debra"]