Typical Summer Holiday Foods Cheat Sheet

The foods listed under the "before" column are regular fat, regular sugar. The "afters" are a lightened up
version. These Points values were taken out of the 2008 Complete Food Companion.

BEFORE
1 c. lemonade (2 pts)
1 bottle of beer (3 pts)
1 (4 oz) margarita (5 pts)
1 KFC fried chicken breast (12 pts)
1/2 c. homemade ice cream (7 pts)
3 c. ceasar salad (7 pts)
2 tbsp ranch dressing (4 pts)
1/2 c corn casserole (8 pts)
1/2 c potato salad (7 pts)
14 potato chips (4 pts)
fruit salad with marshmallows (4 pts) 1 (2") slice of watermelon (1 pts)*
cheeseburger with bun (10 pts)
hot dog with bun (8 pts)
1/2 c baked beans (5 pts)
AFTER
1 c. Crystal Light lemonade (0 pts)
1 bottle of MGD 64 (1 pts)
1 (4 oz) sugar free margarita (2 pts)
1 (3 oz) grilled chicken breast (3 pts)*
1/2 c. fat free frozen yogurt (3 pts)
3 c. green salad mix (0 pts)*
2 tbsp light ranch dressing (2 pts)
1 (8") corn on the cob (2 pts)*
1 (7 oz) baked potato (3 pts)*
14 baked potato chips (2 pts)
Boca burger* with lite bun (3 pts)
fat free hot dog with lite bun (2 pts)
1/2 c. vegetarian baked beans (2 pts)

Plan ahead & choose wisely!

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