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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 Alcoholic beverages: • beer, light • beer, regular • champagne • highball • liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) • wine Almonds Apple juice or cider Apples • dried • fresh Applesauce, unsweetened Apricots • dried • fresh Artichoke hearts Asparagus Avocado Portion POINTS

1 can or bottle (12 fl oz) 1 can or bottle (12 fl oz) 1 small glass (4 fl oz) 1 (6 fl oz) 1 jigger (11/2 fl oz) 1 small glass (4 fl oz) 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)

2 3 2 3 2 2 4 1 1 2 1 1 1 1 1 0 2

B.
Food Bacon, cooked, crisp 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 Portion 3 slices 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 POINTS 4 3 12 2 1 3 5 2 1 1 2 0 1 1 2 2

• pork and beans, canned • refried • refried, fat-free or regular, canned • soybeans • white Beef: • ground • ground, lean • lean

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 (2 oz) 1 slice or 1/2 cup cubed or shredded (2 oz) 1 small (4 oz) 1 small (4 oz) 1 cup 1 can or bottle (12 fl oz) 1 can or bottle (12 fl oz) 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) 1 jigger (11/2 fl oz) 2 oz 1 slice (1 oz) 2" square 1 slice (1 oz) 1 slice (1 oz)

2 3 2 3 2 6 6 3

• regular

4

• steak • steak, lean Beef stew Beer: • light • regular Beets Biscotti

10 5 5 2 3 0 3

Biscuits: • homemade • refrigerated Blackberries Blintz, cheese Blueberries Bologna, any type Brandy 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

3 2 1 5 1 2 2 5 2 3 5 1

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

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

1/2 candy bar. any type (other than those listed here) • granola bar.C. cooked: • cream of rice • cream of wheat • farina • grits • oatmeal Cereals. chocolatecovered • granola bar. 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. ready-to-eat: • any type (other than those listed here) • raisin bran • fortified • frosted • granola • granola. 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. 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 POINTS 0 2 8 12 7 4 • fudge. reduced-calorie Champagne 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 1 1 1 small glass (4 fl oz) 4 2 2 . low-fat • nuggets • puffed • shredded wheat • wheat germ Cereal bars: • fat-free • regular • granola bar. Food Cabbage Cakes: • angel food • pound • with icing. homemade • with icing.

without skin and bone . 4 Tbsp shredded. or 3 Tbsp grated (1 oz) 1" cube. restaurant-type Cheese sauce Cheese twists or balls Cherries: • dried • fresh Chicken: • buffalo wings. cooked 2 • nugget-style. or 3 Tbsp grated (1 oz) 2 Tbsp 1 3 3 4 5 1 1 2 1 3 1 1 2 3 1 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 1 3 1 4 8 11 9 13 2 4 2 1 9 4 3 • light meat. fast food Cheese sandwich. 4 Tbsp shredded.breast.fat-free . without skin . with skin .low-fat (1%) . dairy or soy .reduced-fat (2%) . 4 Tbsp shredded.fat-free .whole Cheeseburger on bun. without skin 8 10 1 (3 oz) 1 (4 1/2 oz) 1 (4 1/2 oz) 1 (1 1/2 oz) 3 3 5 1 . with sauce • pieces.fat-free .regular • hard or semisoft. fast food • parmigiana. fried.drumstick.part-skim . cooked (weights with bone unless otherwise stated) .breast. slice .light . grilled.fat free . cooked • canned • dark meat.fat free . dairy or soy.regular (4%) • cream . or 3 Tbsp grated (1 oz) 1" cube.low-fat .breast. cooked 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 1" cube.Cheeses: • cottage .low-fat • Neufchatel • pot • ricotta .regular (4%) • feta • hard or semisoft.

cooked Crackers. hot.. with skin • salad • sandwich. grilled. black. with skin . cooked Couscous (semolina). 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 3 3 4 6 9 8 10 0 6 5 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 Clementine Cocktail sauce Cocoa.thigh. snack • any type (other than those listed here) • fat-free • graham • matzo • melba toast • rice cakes.thigh. plain • saltines Cranberries: • dried • fresh Cranberry juice cocktail: • low-calorie . fast food Chili con carne. without skin . instant: • regular • fat-free • no sugar added Coffee. with or without beans Chili dog on roll Chili sauce Chinese vegetables with: • beef • chicken • pork • shrimp or tofu Chips: • corn • potato. regular • tortilla Chocolate: 1 (4 1/2 oz) 3 oz 3 oz 1/2 cup 1 1 cup 1 1 Tbsp 1 cup 1 cup 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. 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.drumstick. baked • potato.

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

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

dried. fried.. frozen • tuna salad Fish and cheese sandwich.lobster . dandelion. Food Garlic bread Gin Gingersnap cookies Graham crackers 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 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 POINTS 5 2 1 1 Grapefruit: • juice • sections • whole Grape juice Grapes Gravy: • brown • cream Greens (beet. fast food Flour. light • beef or pork. plain 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) 4 1/2 cup 1 1 cup 1 (1 3/4 oz) 1 (1 3/4 oz) 1 (2 oz) 1 (2 oz) 1 (2 oz) 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") 1 1 2 1 1 4 7 13 9 1 2 5 3 3 10 7 2 1 2 1 3 G. chard. turnip) Guacamole Gum. homemade French toast Fruit. kale. cooked Portion 2 Tbsp 1 slice or 1/2 cup cubed or shredded POINTS 1 3 . mustard.crayfish .oysters . regular • turkey • roll or bun French fries. collard. any type Frankfurter: • beef or pork. mixed Fruit butter Fruit salad Fruit. chewing 1 2 2 1 2 1 2 4 0 2 0 H. spreadable Fudge.shrimp • sticks. Food Half and half Ham. fat-free • beef or pork. breaded.scallops .

fat-free • beef or pork. and whipped topping 2 2 3 7 4 1 4 8 J. cooked Ketchup Kiwi fruit Knish. Food Jam Jelly Jerusalem artichokes (sunchokes) Jicama Portion 1 Tbsp 1 Tbsp 1 cup 1 cup POINTS 1 1 2 1 K. no sugar added • fat-free. regular • turkey • roll or bun Hummus 1 small 1 (2 oz) 1 cup 1 (6 fl oz) 1 Tbsp 1/8 melon (6 oz) or 1 cup 1 1 (1 3/4 oz) 1 (1 3/4 oz) 1 (2 oz) 1 (2 oz) 1 (2 oz) 1/4 cup 6 3 0 3 1 1 10 1 2 5 3 3 3 I. . potato Knockwurst Portion 1 cup 1/4 cup 1 (4 oz) 1 (3 1/2" square) 2 oz POINTS 3 1 1 6 5 L. ground) • on bun. light • beef or pork. sweetened with sugar • light • premium • regular Ice cream cone. nuts. plain or sugar Ice cream sandwich Ice cream sundae Portion POINTS 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. fast food • roll or bun Hearts of palm (palmetto) Highball Honey Honeydew melon Hot dog: • chili dog on roll • beef or pork. Food Ice cream: • fat-free. Food Kasha (buckwheat groats).(2 oz) Hamburger: • meat (see Beef.

1 chop. 1 chop. 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.Food Lamb. cooked Lettuce Liquor (brandy. whiskey) Liver. tequila. cooked: • lean Portion POINTS • regular Lasagna. 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) 1 cup 1/2 cup 1 cup 1 jigger. scotch. or 1/2 cup cubed or shredded (2 oz) 1 slice. Food Macaroni Macaroni and cheese. vodka. rum. cooked: • beef • chicken Lo mein. or canned) Meatballs: 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 POINTS 4 9 1 2 1 2 1 3 2 1 1 1 1 (1 oz) 1 cup 1 cup 3 5 3 . (11/2 fl oz) 3 4 6 2 4 5 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. any type Luncheon meat: • lean (3 g fat or less per oz) • regular (4 g fat or more per oz) 1 slice. with meat Latte: • made with fat-free milk • made with low-fat milk • made with whole milk Leeks Lentils. gin.

light • English. any type Nectarine Noodles. cooked: • cellophane • egg Portion 4 1/2 cup 1 (4 oz) 1 cup 1 cup POINTS 8 1 1 4 4 O. regular Mushrooms: • fresh • marinated 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 1 cup 10 13 6 1 1 2 1/2 cup 1/2 cup 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 4 2 2 2 3 2 3 11 4 6 1 2 0 3 N. fast food Onions Orange: • juice Portion 1 tps 1 cup 10 small or 6 large (1 oz) 2-egg. 1 1 medium serving 1 cup 1/2 cup POINTS 1 0 1 8 9 10 0 1 . whole • fat-free • instant nonfat dry powder • low-fat or light (1/2% or 1%) • reduced-fat (2%) • soy milk: . Food Nachos. Food Oil.regular • sweetened condensed • whole Muffins: • any type (other than those listed here) • English. low-fat (1%).• without sauce • with tomato sauce Meat loaf: Melba toast: Melon. fat-free or low-fat • evaporated. fat-free. or reduced-fat (2%) • evaporated. honeydew Milk: • buttermilk. vegetable Okra Olives Omelets: • cheese • ham and cheese Onion rings. 1 2-egg. cheese Nectar.fat-free .

unsweetened • fresh Peanut butter Peanuts Pears: • canned. or potato • meat Pineapple: • chunks. 1/10 of 14". any type Pizza. unsweetened • fresh Pineapple juice Pita. two-crust • meringue Pierogies: • cabbage. any type Pastrami: • beef • turkey Peaches: • canned. or 1/12 of 16") 6 9 10 7 8 2 1 1 1 4 .• orange-grapefruit juice • sections • whole 1/2 cup 1 cup 1 (5 oz) 1 1 1 P. cheese. bottled. unsweetened • fresh Peas. refrigerated or frozen Pies: • fruit. any type. homemade Papaya Parsnips Pasta Pasta sauce. restaurant-type. one-crust • fruit. cheese. canned. Food Pancake. thin crust Portion 1 (4" diameter) 1/2 (8 oz) or 1 cup 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 1 (6 oz) 2 large 1 cup or 1 medium 1/8 of 9" pie crust POINTS 3 1 2 4 2 3 1 2 1 2 4 2 1 1 2 2 1 2 0 5 0 2 1 0 2 1/8 of 9" pie 1/8 of 9" pie 1/8 of 9" pie 3 (each 3 1/2") 3 (each 3 1/2") 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". cooked: • black-eyed (cowpeas) • chick • green • snow (Chinese pea pods) • split • sugar snap Pecans Peppers Persimmon Pickles: • sweet • unsweetened Pie crust.

small Prune juice Prunes Pudding. frozen. one-meat topping. regular • twists. or 1/2 cup cubed or shredded (2 oz) 1 slice. reduced-fat (94% fat-free) • microwave-popped. reduced-calorie (made with fat-free or low-fat [1%] milk) Pumpkin Pumpkin seeds 2 4 1 2 2 3 2 2 2 2 1 3 0 2 Q. or 1/2 cup cubed or shredded (2 oz) 1/2 cup 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 5 2 3 1 1 1 1 3 3 3 0 3 • regular 5 Pork and beans. canned Potatoes: • French fries. or ready-made Plantain Plums Popcorn: • air-popped • microwave-popped. homemade • mashed • salad • sweet 2 10 2 7 5 • white or red 4 • white or red 1 Potato chips: • baked • regular Preserves Pretzels: • hard or Bavarian • rods • soft • sticks • twists. Food Portion POINTS .Pizza. refrigerated. light • microwave-popped. regular • movie popcorn. without butter • oil-popped Poppy seeds Pork: • lean 1 slice (1/8 of 12". or 1/12 of 16") 1 oz 1 cup 2 (4 oz) 3 cups 3 cups 5 cups 3 cups 3 cups 3 cups 1 tsp 1 slice. thin crust Pizza crust dough. restauranttype. 1/10 of 14".

shrimp. or plain • Spanish • white Rice cakes. with beef. Food Radishes Raisins Raspberries Ravioli.Quesadilla. chicken. no dressing • chicken • coleslaw • fruit • mixed greens • potato • side. with dressing • three-bean. cheese 1 (1/2 of 6" diameter) 5 R. Food Salad dressings (see Dressings) Salads: • Caesar • chef's. cooked: • brown • fried. fast food • spinach. pork. with tomato sauce • cheese • meat Ribs (see Spareribs) Rice. plain Rice drinks: • any type (other than those listed here) • chocolate • fat-free Rolls: • dinner • hamburger • frankfurter • hard • hot dog • high-fiber (3 g or more dietary fiber per roll) Rum 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 1 cup 1 cup 1 cup 1 cup 2 regular or 6 mini 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl oz) 1 (2 oz) 1 (2 oz) 1 (2 oz) 1 (2 oz) 1 (2 oz) 1 (2 oz) 1 jigger (1 1/2 fl oz) 4 8 5 4 1 3 4 2 3 3 3 3 3 1 2 S. without dressing. canned • tuna Portion POINTS 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 7 6 6 4 2 0 7 0 7 1 7 .

unsweetened 1 can or bottle (12 fl oz) • sweetened with sugar. canned (made with 1 cup 2 1 1 1 1 1 0 0 0 3 2 0 0 3 1 2 3 2 1 1 . any type Salsa Saltines Sandwiches: • bagel.clams 1/2 cup (2 oz) . cream of.Salami. fast food • chicken.crab 1/2 cup (2 oz) . cooked without fat: . any flavor 1 scoop or 1/2 cup Soups: • bouillon. any type 1 cup • chicken noodle 1 cup • egg drop 1 cup • hot and sour 1 cup • lentil 1 cup • mushroom. beef or pork. any flavor 1 can or bottle (12 fl oz) • seltzer. drained • fresh (meat only).shrimp 1/2 cup (2 oz) Soft drinks: • club soda 1 can or bottle (12 fl oz) • diet. fried. restaurantstyle • cheeseburger on bun. fast food • falafel in pita 1 slice (1 oz) 1/2 cup 6 1 large 1 1 small 3 0 2 12 13 8 9 13 13 6 0 3 0 2 1 0 2 1 1 large pita with 4 falafel patties • fish and cheese.crayfish 1/2 cup (2 oz) . fast 1 food • hamburger on bun. grilled. any 1 can or bottle (12 fl oz) flavor Sorbet. any type (meat 1/2 cup only). fast 1 small food Sauerkraut 1 cup Sausage. 1 cup canned (made with fat-free milk) • onion soup mix 1 cup prepared or 1/4 envelope • tomato. 1 link or patty or cooked 1 oz Scallions 1 cup Scotch 1 jigger (1 1/2 fl oz) Seitan 2 slices (2 oz) or 2 Tbsp prepared mix Sesame seeds 1 tsp Shellfish: • canned.scallops 1/2 cup (2 oz) . grilled. with cream cheese and lox • cheese.lobster 1/2 cup (2 oz) . any type 1 cup • broth.

1/5 block. firm 2 .regular. or 3 oz 1/3 cup. 1/5 block. 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. any type Spaghetti with marinara sauce Spaghetti with tomato sauce and meatballs Spareribs: • barbecued • Chinese. 1/5 block. barbecued Spinach Spinach salad. 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 0 4 2 6 16 8 4 0 7 1 0 0 0 0 1 0 0 1 cup 1 cup 8 7 .low-fat 1 cup 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) 1/2 cup 1/3 cup. bottled.plain • tempeh (fermented soybean cake) • textured vegetable protein • tofu: .fat-free . 1/2 cup sauce. cooked • soy milk: .regular.regular • soy yogurt: . 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 2 1 1 1 1 3 3 2 2 3 3 3 2 1 5 1 .frozen . soft 1 Soy sauce Spaghetti Spaghetti sauce.water) • vegetable Sour cream: • fat-free • light • regular Soy products: • seitan • soybean nuts • soybeans.flavored . or 3 oz 1/3 cup.

fast food • sauce • shells. black. maki. 1/5 block. bread. or 3 oz 1/3 cup. any type Sunflower seeds Sushi. Sugar. or chocolate) 1 1/2 cups 1/2 cup prepared 1 cup 1 Tbsp 4 pieces 1 4 15 1 2 1 cup 1 cup 2 Tbsp 2 Tbsp 1 Tbsp 12 10 1 1 1 T. soft 1 Tomatoes: • dried (not packed in oil) • fresh or canned • paste • puree or sauce 0 0 0 0 . 1/5 block. pancake. or 3 oz 1/4 cup 1 cup 2 Tbsp 1/2 cup 12 8 2 7 6 5 0 1 5 1 • regular. nigiri. or nori maki Sweet and sour: • beef or pork • chicken or shrimp Sweet and sour sauce Syrup: • low-calorie • regular (maple. store-bought Tahini Tangerine Tartar sauce Tea. 1/5 block. without sugar Tempeh (fermented soybean cake) Tempura: • shrimp • vegetable Tequila Teriyaki: • beef • chicken • fish • sauce Textured vegetable protein Tofu: • frozen • low-fat 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 1 jigger (11/2 fl oz) 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. firm 2 • regular.Strawberries Stuffing mix. Food Tabouli Tacos: • beef.

1 (6" diameter). 1/2 (10" diameter). with sauce • regular Vegetable juice. drained • canned in water. cooked • salad Turkey. cooked: • lean Portion POINTS • parmigiana. Food Veal. mixed Vegetarian meat substitutes: • breakfast links (sausagetype) • breakfast patty (sausagetype) • breakfast strips • burger • burger. store-bought Tuna • canned in oil.Tomato or mixed vegetable juice Tomato sauce. 1 (6" diameter). fat-free 1 slice. drained • fresh. lean • light meat 5 3 4 3 2 Turnips 0 V. or 1 oz 2 (4" diameter). 1/2 (10" diameter). or 1/2 cup cubed or shredded (2 oz) 5 oz with 1/2 cup sauce 1 slice. or 1/2 cup cubed or shredded (2 oz) 1 cup 2 (1 1/2 oz) 1 (1 oz) 4 (1 oz) 1 (2 3/4 oz) 1 (2 3/4 oz) 3 12 4 0 2 1 3 2 1 . Italian Tortillas: • corn 1 cup 1/2 cup 2 (4" diameter). or 1 oz 12 (1 oz) 1 serving 1 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 1 3 1 • flour 2 Tortilla chips Tortoni Tostadas: • beef • chicken • shells. 1 chop. 1 chop. lean • ground. cooked: • dark meat 3 7 10 8 2 5 3 5 7 1 3 • ground • ground • ground.

lemon. Food Yam Yogurt: • fat-free.plain • soy yogurt: .plain • light (artificially sweetened) • low-fat. Food Ziti. low-fat. frozen Walnuts Watercress Watermelon Water or mineral water Wheat germ Whiskey Wine Portion 2 (4" round or square) 14 halves (1 oz) 1 cup 2" slice or 1 cup 1 cup 3 Tbsp 1 jigger (11/2 fl oz) 1 small glass (4 fl oz) POINTS 3 5 0 1 0 3 2 2 Y.plain Yogurt. sweetened with sugar: . sweetened with sugar • low-fat Yogurt drink Portion 1 large (10 oz uncooked) POINTS 6 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 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 3 4 2 2 4 5 4 3 3 2 2 3 5 Z. no sugar added • fat-free. baked (without meat) Zucchini Portion 1 cup 1 cup POINTS 6 0 . frozen: • fat-free. Food Waffles.flavored .flavored (vanilla. sweetened with sugar: .flavored (vanilla.2 slices (2 oz) or 2 Tbsp prepared mix • tempeh (fermented soybean 1/4 cup (1 oz) cake) • textured vegetable protein. any type. 1/3 cup (3/4 oz dry) Vodka 1 jigger (1 1/2 fl oz) • seitan 1 2 1 2 W. coffee) .fruit-flavored . coffee) . lemon.fruit-flavored .

summer.0-POINTS Food List 0-POINTS Per Cup asparagus beans (green or wax) beets broccoli 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 www.dotcomallsorts.com .