Tangelo nutrition facts per 1 medium (3 to a lb; fresh) :
35 cal;
.4 gm protein (incomplete);
.1 gm fat;
8 gm carbohydrate;
23 cog C.

About the size of an orange, and a deep orange color, the tangelo is actually a hybrid of the grapefruit and the tangerine, which results in easy peeling and a sweet tart flavor. The tangelo is usually in season during the late fall and winter months. Nutritional evaluation of the tangelo is incomplete, but it is known that the fruit provides about half the amount of calories and carbohydrates that an orange does, making it a good alternative to oranges for those on low calorie or low carbohydrate diets. However, the tangelo provides less than half the vitamin C found in an orange, although it does have enough of this vitamin to be beneficial for healthy bones, teeth, and gums, for strong blood vessels, for resistance to infections, and for proper healing of injuries to tissues.

4 oz (uncooked) swordfish contains:

134 calories (swordfish);
22 gm protein (complete);
4.5 gm fat;
22 mg calcium;
221 mg phosphorus;
1 mg iron;
1,792 units A;
.06 mg B-1;
.06 mg B-2;
9 mg niacin;
75 gm cholesterol.

Swordfish is low in calories and high in protein, needed for the growth and repair of all tissues, including muscles, skin, hair, and nails, and for the body’s production of antibodies, enzymes, hemoglobin, and hormones. It is rich in vitamin A, needed for healthy skin and good night vision. Swordfish steak is a pleasant change from baked, fried or broiled flounder, sole or halibut, the usual fish dinner choices.

Sweet potato nutritional facts per 1 medium, baked:

197 cal;
3 gm protein (incomplete);
.7 gm fat;
45 gm carbohydrate;
55 mg calcium;
81 mg phosphorus;
1.2 mg iron;
17 mg sodium;
420 mg potassium;
15,234 units A;
.17 mg B-1;
.1 mg B-2;
1 mg niacin;
36 mg C;
53 mg magnesium.

The root of a vine, sweet potatoes come in two varieties, the drier Jersey kind, and the moister, more orange colored kind often known in the South as yams (see entry). The sweet potato is generally higher in calories than a white potato, but it is also nutritionally richer, supplying good amounts of iron, for the prevention of iron deficiency anemia; calcium, for strong bones and teeth, proper functioning of the muscles and nerves, and prevention of insomnia, excess nervousness, and many types of cramps; potassium, for good muscle tone, proper functioning of muscles and heart, and enzyme reactions needed for the health of the body and the production of energy; and magnesium, needed for the body’s absorption and utilization of calcium and vitamin D. Sweet potatoes are also rich in vitamins, especially vitamin A, needed for healthy skin, the linings of the mouth, nose, throat, and lungs, good night vision, and the prevention of infections. They provide B vitamins, for healthy skin, production of energy, and many bodily functions; and vitamin C, needed for strong blood Vessel walls, healthy teeth, bones, and gums, and proper recovery from injury and prevention of infections.

Sweetbreads nutrition per 4 oz (calf, uncooked):

106 cal;
20 gm protein (complete);
2 gm fat;
.09 mg B-1;
.19 mg B-2;
3 mg niacin;
283 gm cholesterol.

Vastly different from and much more nutritional than the pastries known as sweet breads, sweetbreads are actually the thymus gland of the animal a small gland near the neck that is thought to be instrumental in resistance to infections. A complete  nutritional analysis of sweetbreads is not available, but it can be noted that they are low in calories and high in protein, with a moderate amount of fat, making them good for those on weight reduction diets, since they do provide protein for building and repair of tissues, for prevention of water retention, for burning of fat, and hopefully for repair of stretch marks. Unfortunately, sweetbreads cannot be recommended for those with cholesterol problems, since they provide about as much cholesterol as a comparable serving of butter, although less than kidneys, brains, or liver.

1/4 cup sunflower seeds contain:

140 cal;
6 gm protein;
12 gm fat;
5 gm carbohydrate;
30 mg calcium;
215 mg phosphorus;
230 mg potassium;
1.5 gm saturated fatty acids;
7.5 gm linoleic acid;
9 mg magnesium.

Sunflower seeds (good for you) are a good source of vitamins especially B complex, D and E minerals, and unsaturated oils and fatty acids. Besides growing into a beautifully tall plant, sunflower seeds also have potential, especially when served with a source of complete protein, for helping people to have healthy bones, teeth, fingernails, and skin. These seeds also promote strong, decay resistant teeth and help prevent bleeding gums. Because of their good mineral contents, sunflower seeds are especially beneficial for those with high blood pressure and problems of nervous tension.

1 Tsp. white (vs. brown):

17 (17) cal;
4 (4) gm carbohydrate;
(4) mg calcium;
(8.6) mg phosphorus;
.004 (.15) mg iron;
.04 (1.4) mg sodium;
.13 (15) mg potassium;
(.0005) mg B-1;
(.0015) mg B-2;
(.008) mg niacin.

Refined white sugar appears in the diet of many Americans every day stirred into coffee or tea or sprinkled over cereal at breakfast, in iced tea, lemonade, or sugar sweetened sodas at lunch or dinner, and as a hidden ingredient in snacks and desserts. Unfortunately, refined white sugar is about as close as one can get to useless calories. Almost everything of nutritional value has been removed in the refining process, leaving little more than carbohydrates which are important in the diet, but are well supplied by many other foods. Refined white sugar provides tiny amounts of iron, sodium, and potassium, but not enough to be important in the diet. But sugar is persistently added to many prepared foods, especially those for children, to “bribe” them to eat the food despite the fact that research has proved sugar contributes to dental cavities. Sugar also damages and destroys B vitamins within the body; persistent overuse of refined sugar may contribute to B vitamin deficiencies. Brown sugar provides a number of minerals not provided by white, as well as a significantly larger amount of the minerals provided by white; brown also provides some B vitamins. So if you must have sugar on cereals or fruit, try brown instead of white it even has a more interesting flavor.  Raw sugar is often sold in health food stores. Raw sugar nutrition facts is almost the same as that of white sugar. It has a few more minerals, but not in a significant enough amount to justify the notably higher price it often carries. Honey and molasses may be substituted for sugars in many recipes, bringing their added nutrients with them. The natural sugars in most fruit can act as a nutritional source of sweetening that should be used whenever possible instead of added sugars from other sources. The best idea is to train the taste buds away from desiring excessively sweet foods.

Sturgeon nutrition per 4 oz (uncooked, flesh only):

106 cal;
20.5 gm protein (complete);
2 gm fat.

There are both fresh water and ocean varieties of this formidable-looking fish, but both kinds are low in calories, high in protein, and moderate in fat. As such, sturgeon makes a good food for those on weight or cholesterol reduction diets. The complete protein provided by sturgeon is needed for growth and for the development of bodily tissues such as muscles, hair, skin, and nails, as well as for the body’s production of antibodies, hormones, hemoglobin, and enzymes, Smoked sturgeon is considerably richer than fresh in calories and protein, ounce for ounce, but provides about the same amount of fat. The roe of sturgeon is highly prized as caviar.

Strawberry nutritional values per 10 large (fresh) :

37 cal;
.69 gm protein (incomplete);
.5 gm fat;
8 gm carbohydrate;
21 mg calcium;
21 mg phosphorus;
1 mg iron;
.9 mg sodium;
64 mg potassium;
60 units A;
.02 mg B-1;
.06 mg B-2;
.6 mg niacin;
59 mg C;
12 mg magnesium.

These berries are an almost universal favorite because of their delicate flavor and versatility. Strawberries are also an outstanding source of vitamin C one cup of berries (about 10 large ones) provides about as much C as a fresh orange; vitamin is needed for strong connective tissues and capillary ails, proper formation of teeth and bones, healthy skin And gums, guarding against infection, and general good health and vitality. These berries are low in calories and moderate in carbohydrates, making them a good indulgence for persons on low calorie or low carbohydrate diets. Since arthritis sufferers generally need a good amount f vitamin C, and often find citrus fruits and fruit juices armful, strawberries may provide a good alternative in their diets. However, strawberries can cause allergic reactions, and in any case should not be overeaten. It should noted that many strawberry flavored products actually contain little, if any, actual strawberry, but rather artificial flavoring and coloring, which of course does not provide e nutrients that can be found in the berries themselves.

Starchy foods include cereals, breads and rolls, potatoes, pastas and some fruits and vegetables. Carbohydrates (sugars and starches) and fats are the chief suppliers of calories in any diet, so carbohydrates’ nutritional value: they are a most important source of energy. Care must be taken not to overeat, starchy foods, however, in place of protein foods, because although they satisfy the appetite for a while, in the long run they can promote fatigue and inefficiency in daily tasks. Excess starches become ugly, hard to get rid of fat. Proteins are digested more slowly than are starches and tend to maintain the metabolism at a higher love’ for longer periods, but it is very important to eat enough carbohydrates to protect the proteins in the diet In that they may be used for the building and repair of tissues rather than for energy. While starchy foods, eaten the exclusion of fresh fruits and vegetables, can promote constipation, starches are necessary in every diet in moderation, and carefully balanced with the other necessary foods.

Summer squash nutritional value per 1/2 cup summer, fresh (vs. winter, fresh):

19 (50) cal;
1 (1.4) gm protein (incomplete);
.09 (.3) gin fat;
4 (12) gm carbohydrate;
28 (22) mg calcium;
29 (38) mg phosphorus;
.4 (.6) mg iron;
.9 (.9) mg sodium;
201 (369) mg potassium;
407 (3,701) units A;
.05 (.04) mg B-1;
.08 (.1) mg B-2;
1 (.55) mg niacin;
21 (13) m C;
16 (17) mg magnesium.

Summer squashes include thin skinned varieties such as crookneck or zucchini, Winter squashes have thick rinds and often have a rich orange yellow pulp, and include acorn, butternut, and hubbard squashes, and pumpkin. Both winter and summer squashes are very low in calories, with the summer varieties lower. Both supply good amounts of B vitamins, for energy production, healthy skin, mouth and gums, and various enzyme reactions necessary to health; and potassium, for good muscle tone and functioning of heart, muscles, and nerves, and for the enzyme reaction needed to change sugar to energy, as well as aiding against high blood pressure, low blood sugar, and water retention, Summer squash is fairly rich in vitamin C, needed for strong blood vessels, bones, and teeth, for the proper healing of injuries, and for resistance to infections. Winter squash is an excellent source of vitamin A, needed for healthy skin, for the health of the lining of the nose, mouth, throat, and lungs, for growth, and for good night vision.