Watched somethin neat today....

A Documentary. Here's some notes from it:
Fat Head

Bad:
Partially Hydrogenated Oils
Trans Fat
Grain
Corn
Starch
Potatoes
Whole Wheat
Soda
High Carb Stuff

Good:
Fats/Saturated Fats
Protein
Cholesterol
Meat
Fruits
Coconut Oil
Eggs
Whole Milk
Nuts
Olives
Low Carb Stuff

High Carb stuff makes you fat

Food Group Carbs/ Calories

The first number represents carbs and the second is the calorie count..

Milk
(higher percent of simple carbohydrates, less nutrient dense)

Chocolate milk (1 cup) 26 208
Low fat (2%) milk 12 121 
Pudding (any flavor) (1/2 cup) 30 161
Skim milk (1 cup) 12 86
Yogurt (fruit-flavored, low fat) (1 cup) 42 225
Yogurt (frozen, low fat) (1 cup) 34 220 

Beans
(higher percent of complex carbohydrates, more nutrient dense)

Black eye peas (1/2 cup) 22 134
Garbanzo beans (chick peas) (1 cup) 45 269
Navy beans (1 cup) 48 259
Pinto beans (1 cup) 44 235
Refried beans (1/2 cup) 26 142
White beans (1 cup) 45 249 

Fruits
(higher percent of simple carbohydrates, less nutrient dense)

Apple (1 medium) 21 81
Apple juice (1 cup) 28 111
Applesauce (1 cup) 60 232
Banana (1) 27 105
Cantaloupe (1 cup) 14 57 
Dates (dried)(10) 61 228
Fruit Roll-Ups (1 roll) 12 50
Grapes (1 cup) 28 114
Grape Juice (1 cup) 23 96
Orange (1) 16 65
Orange Juice (1 cup) 26 112
Pear (1) 25 98
Pineapple (1 cup) 19 77 
Prunes (dried)(10) 53 201
Raisins (1/2 cup) 79 302 
Raspberries (1 cup) 14 61
Strawberries (1 cup) 11 45
Watermelon (1 cup) 12 50 

Vegetables
(higher percent of complex carbohydrates, more nutrient dense)

Carrot (1 medium) 8 31
Corn (1/2 cup) 21 89
Beans, Lima (1/2 cup cooked) 20 108
Peas, green (1/2 cup) 12 63 
Potato (1 large, baked, plain) 50 220
Sweet Potato (1 large) 28 118
Three-bean salad (1/2 cup) 20 90

Grains
(higher percent of complex carbohydrates, more nutrient dense)

Bagel (1) 31 165
Biscuit (1) 13 103
Breadsticks (2 sticks) 15 77
Bread (white)(1 slice) 12 61
Bread (whole wheat)(1 slice) 11 55
Cereal, ready to eat (1 cup) 24 110
Cookie (oatmeal raisin)(1) 9 62
Cornbread (1 square) 28 178
Cream of Rice (3/4 cup) 21 95
Cream of Wheat (3/4 cup) 20 96
English Muffin 25 130
Fig Bar (1) 10 50
Graham crackers (2 squares) 11 60 
Granola bar (honey and oats) (1 ounce) 19 125
Hamburger bun (1) 21 119
Hot dog bun (1) 21 119 
Noodles (spaghetti)(1 cup) 34 159 
Oatmeal (1/2 cup) 12 66
Oatmeal, Quaker instant, flavored (1 packet) 25 110
Pancake (4 inch diameter) 10 41 
Pizza (cheese)(1 slice) 39 290 
Popcorn, plain (1 cup, popped) 6 26
Pretzels (1 ounce) 21 106
Rice, white (1 cup) 50 223
Rice, brown (1 cup) 50 232 
Saltines (5 crackers) 10 60
Tortilla, flour (1) 15 85
TriscuitsTM(3 crackers) 10 60
Waffles (2, 3.5" x 5.5") 17 130