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Nutrition questions

I am trying to follow the Kaiser nutrition guidlines I am not banded yet and am struggling..I am Hungry darn it!!

Anyhow I had a couple questions.

Cottage cheese Protein AND milk or only protein?

Quinoa - Protein and/or Carb

Sour Cream - Milk and Fat?

I am sure I will come up with more but that is what I have now.

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