food lists: everyday, ethnic and 0-POINTS

These food lists were designed for quick and easy "offline" reference. The ordering of some foods names may be slightly different on these printable versions than in the online database.

A.
Food Almonds Apple juice Apples • dried • fresh Applesauce, unsweetened Apricots • dried • fresh Artichoke hearts Asparagus Avocado Portion 22 nuts (1 oz) 1/2 cup 1/4 cup (3/4 oz) 1 large (8 oz) 1 small (4 oz) 1 cup 6 halves (3/4 oz) 3 (4 oz) 1 cup 12 spears or 1 cup 1/4 (2 oz) POINTS 4 1 1 2 1 1 1 1 1 0 2

B.
Food Bagel, any type Bagel, with cream cheese and lox Banana Barbecue sauce Barley, cooked Beans, cooked: • baked • baked, vegetarian, canned • black • cannellini • garbanzo • green or wax • kidney • lima • navy • pinto • refried • refried, fat-free or regular, canned • soybeans • white Beef: • ground • ground, lean • lean Portion 1 small or 1/2 large (2 oz) 1 large 1 (6 oz) 1/4 cup 1 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 patty (3 oz) 1 patty (3 oz) 1 slice or 1/2 cup cubed or shredded POINTS 3 12 2 1 3 5 2 1 1 2 0 1 1 2 2 3 2 3 2 6 6 3

• regular • steak • steak, lean Beef stew Beets Biscotti Biscuits: • homemade • refrigerated Blackberries Blintz, cheese Blueberries Bologna, any type Bratwurst Breads: • any type (other than those listed here) • corn • garlic • high-fiber (3 g or more dietary fiber per slice) • pita, any type • reduced-calorie, any type Bread crumbs, dried Broccoli Brownie Brussels sprouts Buffalo wings, cooked Bulgur, cooked Burritos: • bean • bean • bean and cheese, storebought Butter, regular or whipped

(2 oz) 1 slice or 1/2 cup cubed or shredded (2 oz) 1 small (4 oz) 1 small (4 oz) 1 cup 1 cup 8 mini, 2 small, or 1 regular (1 oz) 1 small (2" diameter) 1 small (2 1/2" diameter) or 1/2 large 1 cup 1 1 cup 1 slice (1 oz) 2 oz 1 slice (1 oz) 2" square 1 slice (1 oz) 1 slice (1 oz) 1 small or 1/2 large (1 oz) 2 slices (1 1/2 oz) 3 Tbsp 1 cup 1 (2" square) 1 cup 3 1 cup 1 medium (8") 1 small (6") 1 1 tsp

4 10 5 5 0 3

3 2 1 5 1 2 5 2 3 5 1 1 1 2 0 5 0 9 2 8 5 6 1

C.
Food Cabbage Cakes: • angel food • pound • with icing, homemade • with icing, store-bought Candies: • chocolate Portion 1 cup 1/16 of 10" tube 1 slice (5"x3"x1") 1/12 of 9" layer cake or 3" square 1 slice (3 oz) 2 assorted pieces, POINTS 0 2 8 12 7 4

any type (other than those listed here) • granola bar. ready-to-eat: • any type (other than those listed here) • raisin bran • fortified • frosted • granola • granola.regular (4%) • feta • hard or semisoft. cooked: • cream of rice • cream of wheat • farina • grits • oatmeal Cereals.light .low-fat (1%) .fat free .regular (4%) • cream . low-fat • nuggets • puffed • shredded wheat • wheat germ Cereal bars: • fat-free • regular • granola bar. or 2 Tbsp chips (1 oz) 1 piece (1"x2") 1 oz 1/4 melon (8 oz) or 1 cup 1 grande (16 fl oz) 1 grande (16 fl oz) 1 grande (16 fl oz) 1 tsp 1 cup 1 cup 14 nuts (1 oz) 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 3/4 cup 1 cup 1 cup 1/2 cup 1/2 cup 1/2 cup 1 cup 1 biscuit 3 Tbsp 1 1 1 1 1 2 Tbsp 1 cup 1 cup 1 cup 1 cup 2 Tbsp 4 Tbsp 2 Tbsp 1 Tbsp 1/4 cup (1 1/3 oz) 2 Tbsp 3 2 1 2 3 4 0 1 0 4 0 0 3 2 2 3 2 2 2 2 3 4 3 3 1 1 1 2 3 3 4 2 1 3 3 4 5 1 1 2 1 3 1 . plain • hard Cantaloupe Cappuccino: • made with fat-free milk • made with low-fat milk • made with whole milk Caraway Seeds Carrots: • cooked • raw Cashews Cauliflower Celery Cereals. dairy or soy 1/2 candy bar.fat free .• fudge.reduced-fat (2%) . chocolatecovered • granola bar. reduced-calorie Cheeses: • cottage .

fried. without skin . fast food Cheese sandwich. or 3 Tbsp grated (1 oz) 1" cube. or 3 Tbsp grated (1 oz) 1" cube. cooked • light meat. grilled.thigh. with or without beans Chili dog on roll Chili sauce Chinese vegetables with: • beef • chicken 1" cube.breast.thigh. cooked • canned • dark meat. with skin .fat-free .part-skim . fast food Chili con carne.low-fat . 4 Tbsp shredded. without skin . with sauce • pieces.breast. cooked (weights with bone unless otherwise stated) .drumstick. 4 Tbsp shredded.fat-free ..fat-free .regular • hard or semisoft. without skin and bone . slice . cooked • nugget-style. with skin • salad • sandwich. fast food • parmigiana. or 3 Tbsp grated (1 oz) 2 Tbsp 1 slice (3/4 oz) 1 slice (3/4 oz) 1 Tbsp (1/2 oz) 1 cup 2 Tbsp 1 cup 1 cup 1 cup 1 average 1 1/4 cup 1 1/2 cups (1 oz) 1/4 cup (1 1/2 oz) 1 cup 3 1/2 cup (4 oz) 1 slice or 1/2 cup cubed or shredded (2 oz) 1 slice or 1/2 cup cubed or shredded (2 oz) 6 pieces 5 oz with 1/2 cup sauce 1 2 3 1 1 2 1 3 1 4 8 11 9 13 2 4 2 1 9 4 3 2 8 10 1 (3 oz) 1 (4 1/2 oz) 1 (4 1/2 oz) 1 (1 1/2 oz) 1 (4 1/2 oz) 3 oz 3 oz 1/2 cup 1 1 cup 1 1 Tbsp 1 cup 1 cup 3 3 5 1 3 3 4 6 9 8 10 0 6 5 . without skin . 4 Tbsp shredded. dairy or soy. restaurant-type Cheese sauce Cheese twists or balls Cherries: • dried • fresh Chicken: • buffalo wings.whole Cheeseburger on bun. grilled.breast.low-fat • Neufchatel • pot • ricotta . with skin .drumstick.

regular 1 cup 1 cup 10 large or 30 small (1 oz) 1 medium 14 (1 oz) 12 (1 oz) 1 oz 1 medium candy bar. black. light • sour. plain • saltines Cranberries: • dried • fresh Cranberry juice cocktail: • low-calorie • regular Cranberry sauce Cream: • light • half and half • sour. hot. fat-free • sour. regular • tortilla Chocolate: Clementine Cocktail sauce Cocoa. baked • potato. snack • any type (other than those listed here) • fat-free • graham • matzo • melba toast • rice cakes. instant: • regular • fat-free • no sugar added Coffee. cooked Crackers. cooked Couscous (semolina).• pork • shrimp or tofu Chips: • corn • potato. without sugar Coleslaw Cookies: • any type (other than those listed here) • gingersnaps Corn: • kernels or cream-style • on the cob Corn bread Corn chips Cornmeal. or 1 oz chips ) 1 large 1/4 cup 6 fl oz 6 fl oz 6 fl oz 1 cup 1/2 cup 2 small 2 (1/2 oz) 1 cup 1 small ear (5") 2" square 10 large or 30 small (1 oz) 1/4 cup 1 cup 1 oz 7 2 (21/2" squares) or 2 Tbsp crumbs 1 board 6 rounds or 4 slices 2 regular or 6 mini 6 1/4 cup (1 1/2 oz) 11/2 cups 1 cup 1/2 cup 1/4 cup 2 Tbsp 2 Tbsp 1/4 cup 3 Tbsp 1 Tbsp 7 4 4 2 4 3 3 5 1 1 2 1 1 0 4 3 1 3 1 3 4 2 3 3 1 1 2 2 1 2 2 1 1 1 2 2 1 1 1 1 .

regluar • Itlian-type (other than creamy • Italian): .• whipped cream or topping.fat-free . packaged: • fat-free • regular Cucumber Currants: • dried • fresh 1/4 cup 2 Tbsp 2 Tbsp 1 Tbsp 2 Tbsp 1/2 cup 1/2 cup 1 cup 1/4 cup (1 1/2 oz) 1 cup 1 3 1 1 1 2 3 0 2 1 D. Food Eggplant Eggplant parmigiana. cooked 2 Tbsp 2 Tbsp 2 Tbsp 2 Tbsp 2 Tbsp 2 Tbsp 4 Tbsp 2 tsp 1 tsp 1 tsp 1 tsp 1/4 duck (3 1/2 oz) 1 2 4 0 1 4 1 1 1 1 0 5 Portion 1 packet 1/4 cup 1 cup 1 (3" diameter) POINTS 2 2 1 6 E.regluar • mayonnaise or mayonnaise-type: . vegetable • vinegar Duck. aerosol or frozen • whipping. liquid • nondairy.regluar • oil. liquid. without skin. with sauce Egg rolls: • beef or pork • chicken or shrimp Eggs: Portion 1 cup 1 serving (3" x 4") 1 (4 1/2" long) 1 (4 1/2" long) POINTS 0 13 5 4 .reduced-calorie . flavored Croutons.reduced-calorie . plain or glazed Dressing. reduced-calorie Dates: • dried • fresh Doughnut. Food Dairy shake.fat-free .reduced-calorie . powder • fat-free. salad: • creamy: . heavy or light Creamer: • nondairy.fat-free .

Food Fajitas: • beef • chicken • pork Falafel in pita Falafel patties Fish and shellfish: • fish.crayfish . ham and cheese • scrambled • substitute. cheese • omelet.trout.swordfish . drained .catfish .salmon .crab . fresh (meat only).cod .halibut .sardines . any type • light Escarole 2-egg.tuna.sole .tuna • fish.salmon . drained • shellfish.anchovies . fried • shellfish.herring . 1 2-egg. fresh. cooked without added fat: .• omelet. canned in water • fish. canned. drained: .clams . rainbow .lobster 6 (3/4 oz) 1/2 cup (4 oz) 5 (2 oz) 1/2 cup (4 oz) 1/2 cup (4 oz) 1 fillet (6 oz) 1 fillet (6 oz) 1 fillet or steak (6 oz) 1 oz 1 fillet or steak (6 oz) 1 fillet (6 oz) 1 fillet (6 oz) 1 fillet or steak (6 oz) 1 fillet (6 oz) 1 fillet or steak (6 oz) 1 fillet (6 oz) 1/2 cup 1 4 3 5 3 6 4 5 1 7 4 4 4 6 6 12 2 2 2 2 1 large pita with 4 falafel patties 4 (each 2" diameter) 12 8 13 10 7 Portion POINTS 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 2 1 1 1 .snapper . canned in oil. fat-free • white • whites • whole Enchiladas: • beef or pork • cheese • chicken Endive English muffins: • regular. 1 2 or 1/2 cup 1/4 cup 1 3 1 2 2 2 1 cup 1 1 1 cup 8 9 5 1 0 1 2 11 10 9 0 2 1 0 F. any type (meat only). canned.tuna. cooked without fat: .

dandelion. mustard. any type French fries. spreadable Fudge. Food Half and half Hamburger: • meat (see Beef. ground) • on bun. Food Garlic bread Gin Gingersnap cookies Graham crackers Grapefruit: • juice • sections • whole Grape juice Grapes Gravy: • brown • cream Greens (beet.oysters . chard. kale. plain 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 4 1/2 cup 1 1 cup 20 (each about 4 1/2" long) 2 slices 1/4 cup (1 1/2 oz) 1 Tbsp 1 cup 1 1/2 Tbsp 1 piece (1"x2") 2 1 1 4 7 13 9 10 7 2 1 2 1 3 G.. turnip) Guacamole Gum.scallops . homemade French toast Fruit. frozen • tuna salad Fish and cheese sandwich. fried.shrimp • sticks. mixed Fruit butter Fruit salad Fruit. fast food • roll or bun Hearts of palm (palmetto) Highball Honey Honeydew melon 1 small 1 (2 oz) 1 cup 1 (6 fl oz) 1 Tbsp 1/8 melon (6 oz) or 1 cup 6 3 0 3 1 1 Portion 2 Tbsp POINTS 1 . fast food Flour. breaded. collard. chewing 1/2 cup 1 cup 1 large (16 oz) 1 small (8 oz) 1/2 cup 1 cup 1/4 cup 1/4 cup 1 cup 1/4 cup 1 piece 1 2 2 1 2 1 2 4 0 2 0 Portion 1 slice (1 oz) 1 jigger (1 1/2 fl oz) 2 (1/2 oz) 2 (2 1/2" squares) or 2 Tbsp crumbs POINTS 5 2 1 1 H. dried.

nuts. potato Portion 1 cup 1/4 cup 1 (4 oz) 1 (3 1/2" square) POINTS 3 1 1 6 L. plain or sugar Ice cream sandwich Ice cream sundae 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 small 1 1/2 cup ice cream with syrup. Food Jam Jelly Jerusalem artichokes (sunchokes) Jicama Portion 1 Tbsp 1 Tbsp 1 cup 1 cup POINTS 1 1 2 1 K. Food Lamb. Food Kasha (buckwheat groats). sweetened with sugar • light • premium • regular Ice cream cone. Food Ice cream: • fat-free. with meat Latte: • made with fat-free milk • made with low-fat milk • made with whole milk 6 2 4 5 . and whipped topping 2 2 3 7 4 1 4 8 Portion POINTS J. 1 chop. or 1/2 cup cubed or shredded (2 oz) 1 serving (4" x 21/2") or 1 cup 1 tall (12 fl oz) 1 tall (12 fl oz) 1 tall (12 fl oz) 3 Portion POINTS • regular 4 Lasagna. 1 chop. or 1/2 cup cubed or shredded (2 oz) 1 slice.Hummus 1/4 cup 3 I. no sugar added • fat-free. cooked: • lean 1 slice. cooked Ketchup Kiwi fruit Knish.

rum. low-fat (1%). cooked: • beef • chicken Lo mein. whole 1 cup 1/2 cup 1/2 cup 2 2 4 Portion 1 cup cooked or 1 1/2 oz uncooked 1 cup prepared 1 (6 oz) 1 (8 oz) 4 Tbsp 2 tsp 1 tsp 1/2 cup 1 board 4 Tbsp 2 tsp 1 tsp 1 (1 oz) 1 cup 1 cup POINTS 4 9 1 2 1 2 1 3 2 1 1 1 3 5 3 2 (1 1/4" diameter) 2 (11/4" diameter) with 1/2 cup sauce 1 slice (5/8" thick) 6 rounds or 4 slices 1/8 melon (6 oz) or 1 cup 10 13 6 1 1 . tequila. any type Luncheon meat: • lean (3 g fat or less per oz) • regular (4 g fat or more per oz) 1 cup 1/2 cup 1 cup 1 jigger. gin. (11/2 fl oz) 0 2 0 2 1 slice or 1/2 cup (2 oz) 1/2 cup (2 oz) 1 cup 1 slice (1 oz) 1 slice (1 oz) 2 2 8 1 2 M. vodka. fat-free or low-fat • evaporated. Food Macaroni Macaroni and cheese. whiskey) Liver. scotch.Leeks Lentils. package mix Mandarin orange Mango Margarine: • fat-free • reduced-calorie • regular Marinara sauce Matzo Mayonnaise: • fat-free • reduced-calorie • regular Meal replacement/supplement products: • bar for weight loss • drink • drink for weight-loss (prepared from powder using fat-free milk. honeydew Milk: • buttermilk. or canned) Meatballs: • without sauce • with tomato sauce Meat loaf: Melba toast: Melon. cooked Lettuce Liquor (brandy. fat-free. or reduced-fat (2%) • evaporated.

Food Oil. light • English. Food Nachos. vegetable Okra Olives Omelets: • cheese • ham and cheese Onion rings. Food Pancake. regular Mushrooms: • fresh • marinated 1 cup 1/3 cup 1 cup 1 cup 1 cup (8 fl oz) 1 cup (8 fl oz) 1/2 cup 1 cup 1 large (3" diameter) 1 1 1 cup 1/2 cup 2 2 2 3 2 3 11 4 6 1 2 0 3 N. any type Nectarine Noodles.regular • sweetened condensed • whole Muffins: • any type (other than those listed here) • English. cooked: • cellophane • egg Portion 4 1/2 cup 1 (4 oz) 1 cup 1 cup POINTS 8 1 1 4 4 O. 1 2-egg. 1 1 medium serving 1 cup 1/2 cup 1/2 cup 1 cup 1 (5 oz) 8 9 10 0 1 1 1 1 Portion 1 tps 1 cup 10 small or 6 large (1 oz) POINTS 1 0 1 P. fast food Onions Orange: • juice • orange-grapefruit juice • sections • whole 2-egg. homemade Papaya Portion 1 (4" diameter) 1/2 (8 oz) or 1 cup POINTS 3 1 . cheese Nectar.• fat-free • instant nonfat dry powder • low-fat or light (1/2% or 1%) • reduced-fat (2%) • soy milk: .fat-free .

thin crust Pizza. light 1 cup cooked 1 cup cooked or 1 1/2 oz uncooked 1/2 cup 1 slice (1 oz) 1 slice (1 oz) 1 cup 1 (6 oz) 1 Tbsp 40 nuts (1 oz) 1 cup 1 (6 oz) 1/2 cup 1/2 cup 1 cup 1 cup 1/2 cup 1 cup 14 halves (1 oz) 1 cup 2 large 1 cup or 1 medium 1/8 of 9" pie crust 2 4 2 3 1 2 1 2 4 2 1 1 2 2 1 2 0 5 0 1 0 2 1/8 of 9" pie 1/8 of 9" pie 1/8 of 9" pie 1 cup 1/4 (12 oz) or 1 cup 1/2 cup 1 small or 1/2 large (1 oz) 1 slice (1/8 of 12". or ready-made Plantain Plums Popcorn: • air-popped • microwave-popped. any type Pastrami: • beef • turkey Peaches: • canned.Parsnips Pasta Pasta sauce. or 1/12 of 16") 1 oz 1 cup 2 (4 oz) 3 cups 3 cups 6 9 10 2 1 1 1 4 5 2 3 1 1 1 . one-meat topping. restaurant-type. restauranttype. 1/10 of 14". 1/10 of 14". any type. unsweetened • fresh Peas. cheese. cooked: • black-eyed (cowpeas) • chick • green • snow (Chinese pea pods) • split • sugar snap Pecans Peppers Pickles: • sweet • unsweetened Pie crust. refrigerated. unsweetened • fresh Peanut butter Peanuts Pears: • canned. bottled. unsweetened • fresh Pineapple juice Pita. two-crust • meringue Pineapple: • chunks. or 1/12 of 16") 1 slice (1/8 of 12". any type Pizza. refrigerated or frozen Pies: • fruit. one-crust • fruit. frozen. canned. thin crust Pizza crust dough.

Food Quesadilla. with tomato sauce • cheese • meat Portion 1 cup 1/4 cup (1 1/2 oz) 1 1/2 cup 8 pieces with 1/2 cup sauce 8 pieces with 1/2 cup sauce POINTS 0 2 1 16 14 . regular • twists. reduced-calorie (made with fat-free or low-fat [1%] milk) Pumpkin Pumpkin seeds 5 cups 3 cups 3 cups 3 cups 1 tsp 20 (each about 41/2" long) 1/2 cup 1/2 cup 1 large (8 oz cooked) or 1 cup 1 large (8 oz cooked) or 1 cup 1 small (2" diameter or 3 oz cooked) 1 oz 14 (1 oz) 1 Tbsp 1 (3/4 oz) 2 (3/4 oz) 1 (2 1/2 oz) 45 (3/4 oz) 7 (3/4 oz) 15 (3/4 oz) 1/2 cup 2 (3/4 oz) 1 cup 1 cup 1 Tbsp 1 3 3 3 0 10 2 7 5 4 1 2 4 1 2 2 3 2 2 2 2 1 3 0 2 Q.• microwave-popped. cheese Portion 1 (1/2 of 6" diameter) POINTS 5 R. homemade • mashed • salad • sweet • white or red • white or red Potato chips: • baked • regular Preserves Pretzels: • hard or Bavarian • rods • soft • sticks • twists. without butter • oil-popped Poppy seeds Potatoes: • French fries. Food Radishes Raisins Raspberries Ravioli. reduced-fat (94% fat-free) • microwave-popped. small Prune juice Prunes Pudding. regular • movie popcorn.

fast food • spinach. any type Salsa Saltines Sandwiches: • bagel. fried. without dressing. with dressing • three-bean. or plain • Spanish • white Rice cakes. cooked: • brown • fried. no dressing • chicken • coleslaw • fruit • mixed greens • potato • side. shrimp. with beef. fast 1 small food Scallions 1 cup Seitan 2 slices (2 oz) or 2 Tbsp prepared mix Sesame seeds 1 tsp .Ribs (see Spareribs) Rice. restaurantstyle • cheeseburger on bun. grilled. fast food • falafel in pita 3 cup 4 cups 1/2 cup 1/2 cup 1 cup 1 cup 1/2 cup 1 serving 2 cups 1/2 cup (4 1/2 oz) 1/2 cup 1 slice (1 oz) 1/2 cup 6 1 large 1 1 small 7 6 6 4 2 0 7 0 7 1 7 3 0 2 12 13 8 9 13 13 6 0 1 0 Portion POINTS 1 1 large pita with 4 falafel patties • fish and cheese. fast 1 food • hamburger on bun. plain Rice drinks: • any type (other than those listed here) • chocolate • fat-free 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 3 4 2 1 cup 1 cup 1 cup 1 cup 2 regular or 6 mini 4 8 5 4 1 S. canned • tuna Salami. pork. with cream cheese and lox • cheese. fast food • chicken. grilled. Food Salad dressings (see Dressings) Salads: • Caesar • chef's. chicken.

any flavor • seltzer.plain • tempeh (fermented soybean cake) • textured vegetable protein • tofu: 1/4 cup 3 Tbsp 1 Tbsp 2 slices (2 oz) or 2 Tbsp prepared mix 1/4 cup (1 oz) 1/2 cup 1/2 cup 1 cup (8 fl oz) 1 cup (8 fl oz) 3/4 cup (6 oz) 3/4 cup (6 oz) 1/4 cup (1 oz) 1/3 cup (3/4 oz dry) . canned (made with fat-free milk) • onion soup mix 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 0 0 3 1 2 3 2 1 1 2 1 1 1 1 3 3 2 2 3 3 3 2 1 1/2 cup 2 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 1/2 cup (2 oz) 1 can or bottle (12 fl oz) 1 can or bottle (12 fl oz) 1 can or bottle (12 fl oz) 1 can or bottle (12 fl oz) 1 scoop or 1/2 cup 2 1 1 1 1 1 0 0 0 3 2 1 cup prepared or 1/4 envelope • tomato.Shellfish: • canned.clams .fat-free . canned (made with 1 cup water) • vegetable 1 cup Sour cream: • fat-free • light • regular Soy products: • seitan • soybean nuts • soybeans. any flavor Sorbet. unsweetened • sweetened with sugar.regular • soy yogurt: . any type • broth.scallops . any type • chicken noodle • egg drop • hot and sour • lentil • mushroom.lobster .shrimp Soft drinks: • club soda • diet. cream of. cooked • soy milk: .flavored . any type (meat only). any flavor Soups: • bouillon.crab . cooked without fat: . drained • fresh (meat only).crayfish .

or chocolate) 1/2 cup 1/3 cup. barbecued Spinach Spinach salad. 1/5 block.regular. any type Spaghetti with marinara sauce Spaghetti with tomato sauce and meatballs Spareribs: • barbecued • Chinese. 1/5 block. 1/5 block. or nori maki Sweet and sour: • beef or pork • chicken or shrimp Sweet and sour sauce Syrup: • low-calorie • regular (maple.regular. bread. or 3 oz 1 Tbsp 1 cup cooked or 11/2 oz uncooked 1/2 cup 1 cup spaghetti with 1/2 cup sauce 1 cup spaghetti. firm . maki. with dressing Spreadable fruit Sprouts: • alfalfa • bean Squash: • spaghetti • summer • winter • zucchini Steak sauce Stir-fry with garlic or black bean sauce: • beef or pork • chicken or shrimp Strawberries Stuffing mix.. soft Soy sauce Spaghetti Spaghetti sauce. or 3 oz 1/3 cup. any type Sunflower seeds Sushi. Sugar. 1/2 cup sauce. pancake. and 2 meatballs 4 (each 4" long) 2 (each 4" long) 1 cup 2 cups 1 1/2 Tbsp 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 Tbsp 1 cup 1 cup 1 1/2 cups 1/2 cup prepared 1 cup 1 Tbsp 4 pieces 5 1 2 1 0 4 2 6 16 8 4 0 7 1 0 0 0 0 1 0 0 8 7 1 4 15 1 2 1 cup 1 cup 2 Tbsp 2 Tbsp 1 Tbsp 12 10 1 1 1 T.low-fat .frozen . bottled. . or 3 oz 1/3 cup. nigiri.

1/2 (10" diameter).Food Tabouli Tacos: • beef. or 3 oz 1/4 cup 1 cup 2 Tbsp 1/2 cup 1 cup 1/2 cup 2 (4" diameter). 1 (6" diameter). 1/5 block. soft Tomatoes: • dried (not packed in oil) • fresh or canned • paste • puree or sauce Tomato or mixed vegetable juice Tomato sauce. 1/5 block. or 3 oz 1/3 cup. store-bought Tahini Tangerine Tartar sauce Tea. or 1 oz 12 (1 oz) 1 serving 1 12 8 7 6 5 0 1 5 1 2 1 0 0 0 0 1 3 1 • flour 2 Tortilla chips Tortoni Tostadas: • beef 3 7 10 . fast food • sauce • shells. 1/5 block. black. Italian Tortillas: • corn Portion 1/2 cup 1 1 Tbsp 2 2 Tbsp 1 large or 2 small (6 oz) 1 Tbsp 1 cup 1/4 cup (1 oz) POINTS 4 5 0 2 2 1 2 0 2 4 jumbo shrimp 1 cup 2 slices (4 oz) 2 slices (4 oz) 4 oz 1 Tbsp 1/3 cup (3/4 oz dry) 1/2 cup 1/3 cup. or 3 oz 1/3 cup. 1/2 (10" diameter). without sugar Tempeh (fermented soybean cake) Tempura: • shrimp • vegetable Teriyaki: • beef • chicken • fish • sauce Textured vegetable protein Tofu: • frozen • low-fat • regular. or 1 oz 2 (4" diameter). 1 (6" diameter). firm • regular.

lean • ground. low-fat. mixed Vegetarian meat substitutes: • breakfast links (sausagetype) • breakfast patty (sausagetype) • breakfast strips • burger • burger. Food Veal. fat-free • seitan 0 2 1 3 2 1 1 2 1 2 4 (1 oz) 1 (2 3/4 oz) 1 (2 3/4 oz) 2 slices (2 oz) or 2 Tbsp prepared mix • tempeh (fermented soybean 1/4 cup (1 oz) cake) • textured vegetable protein. lean • light meat Turnips 1 2 1/2 cup (4 oz) 1/2 cup (4 oz) 1 fillet or steak (6 oz) 1/2 cup 1 slice or 1/2 cup cubed or shredded (2 oz) 1 patty (3 oz) 1/2 cup (2 oz) 1 patty (3 oz) 1/2 cup (2 oz) 1 slice or 1/2 cup cubed or shredded (2 oz) 1 cup 8 2 5 3 5 7 1 3 5 3 4 3 2 0 V.• chicken • shells. or 1/2 cup cubed or shredded (2 oz) 1 cup 2 (1 1/2 oz) 1 (1 oz) 3 Portion POINTS • parmigiana. drained • canned in water. with sauce • regular 12 4 Vegetable juice. frozen Walnuts Watercress Watermelon Portion 2 (4" round or square) 14 halves (1 oz) 1 cup 2" slice or POINTS 3 5 0 1 . drained • fresh. 1 chop. Food Waffles. 1 chop. cooked: • lean 1 slice. or 1/2 cup cubed or shredded (2 oz) 5 oz with 1/2 cup sauce 1 slice. cooked • salad Turkey. 1/3 cup (3/4 oz dry) Vodka 1 jigger (1 1/2 fl oz) W. any type. store-bought Tuna • canned in oil. cooked: • dark meat • ground • ground • ground.

Water or mineral water Wheat germ 1 cup 1 cup 3 Tbsp 0 3 Y. lemon.flavored . frozen: • fat-free.fruit-flavored 1 cup . Food Yam Yogurt: • fat-free.plain 1 cup • soy yogurt: . Food Ziti. sweetened with sugar: 1 cup 1 cup 1 cup 1 cup 3 4 2 2 4 5 4 3 3 2 2 3 5 Portion 1 large (10 oz uncooked) POINTS 6 . baked (without meat) Zucchini Portion 1 cup 1 cup POINTS 6 0 0-POINTS Food List 0-POINTS Per Cup asparagus beans (green or wax) beets broccoli .plain Yogurt.plain • light (artificially sweetened) • low-fat.fruit-flavored .flavored (vanilla. no sugar added • fat-free. coffee) 1 cup .flavored (vanilla. lemon. sweetened with sugar • low-fat Yogurt drink 3/4 cup (6 oz) 3/4 cup (6 oz) 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 cup Z. coffee) . sweetened with sugar: .

brussels sprouts cabbage carrots (raw) cauliflower celery cucumber eggplant endive escarole fast food side salad (without dressing) greens hearts of palm leeks lettuce mixed green salad (without dressing) mixed vegetable juice mushrooms (fresh) okra peppers (all varieties) pickles (unsweetened) pumpkin radishes salsa sauerkraut scallions snow peas spinach sprouts squash (spaghetti. and zucchini) sugar snap peas tomatoes turnips watercress 0-POINTS Condiments Use the following items to add flavor to foods: capers extracts flavorings gelatin (unflavored) herbs horseradish hot sauce (pepper sauce) lemon juice lime juice (no sugar added) mustard nonstick cooking or baking spray relish spices sugar substitutes vinegar Worcestershire sauce . summer.

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