Part 2 (1/2)

Bread, rolls, crackers Bread, rolls, crackers .

8.7 8.7.

4.

Mixed dishes Mixed dishes .

8.2 8.2.

5.

Dairy Dairy .

7.3 7.3.

6.

Soft drinks Soft drinks .

7.1 7.1.

7.

Vegetables Vegetables .

6.1 6.1.

8.

Chicken, fish Chicken, fish .

5.7 5.7.

9.

Alcoholic beverages Alcoholic beverages .

4.4 4.4.

10.

Fruit, juice Fruit, juice .

3.9 3.9.

For the most part, these foods contain far more calories than are justified by their nutrient levels. In part, this is because they're largely made from corn, in the form of a sugar called high fructose corn syrup; soy in the form of extracted protein or oil; or refined wheat-white flour-all processed to the point where they're nutritionally worthless or even damaging. Furthermore, they often contain added ingredients like preservatives and other chemicals that are at best useless and may be harmful. (Not coincidentally, corn, soy, and wheat are among our most highly subsidized and environmentally damaging crops.

Consider the difference between eating a whole baked potato and eating an individual bag of potato chips. You'd need to eat 2.5 ounces of potato chips (that's two and a half single-serving bags, less than what most people eat in a sitting) to get the protein in one medium baked potato. By then you would have consumed nearly 25 grams of fat and 380 calories; nearly twice the amount in the baked potato, even with a pat of b.u.t.ter even with a pat of b.u.t.ter.

Two Forms of Potato

Nutrient .

Potato Chips (2.5 ounces) Potato Chips (2.5 ounces) .

Medium Baked Potato with Pat of b.u.t.ter Medium Baked Potato with Pat of b.u.t.ter Calories .

380 380.

204 204.

Fat .