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

 fudge, 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, cooked: cream of rice cream of wheat farina grits oatmeal Cereals, ready-to-eat: any type (other than those listed here) raisin bran fortified frosted granola granola, low-fat nuggets puffed shredded wheat wheat germ Cereal bars: fat-free regular granola bar, any type (other than those listed here) granola bar, chocolatecovered granola bar, reduced-calorie Cheeses: cottage - fat free - low-fat (1%) - reduced-fat (2%) - regular (4%) cream - fat free - light - regular (4%) feta hard or semisoft, dairy or soy

1/2 candy 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

- fat-free - low-fat - regular hard or semisoft, dairy or soy, slice - fat-free - low-fat Neufchatel pot ricotta - fat-free - part-skim - whole Cheeseburger on bun, fast food Cheese sandwich, grilled, restaurant-type Cheese sauce Cheese twists or balls Cherries: dried fresh Chicken: buffalo wings, cooked canned dark meat, cooked light meat, cooked nugget-style, fried, fast food parmigiana, with sauce pieces, cooked (weights with bone unless otherwise stated) - breast, without skin and bone - breast, without skin - breast, with skin - drumstick, without skin - drumstick, with skin - thigh, without skin - thigh, with skin salad sandwich, grilled, fast food Chili con carne, with or without beans Chili dog on roll Chili sauce Chinese vegetables with: beef chicken

1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) 1" cube, 4 Tbsp shredded, 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

 pork shrimp or tofu Chips: corn potato, baked potato, regular tortilla Chocolate: Clementine Cocktail sauce Cocoa, hot, instant: regular fat-free no sugar added Coffee, black, 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, cooked Couscous (semolina), cooked Crackers, snack any type (other than those listed here) fat-free graham matzo melba toast rice cakes, plain saltines Cranberries: dried fresh Cranberry juice cocktail: low-calorie regular Cranberry sauce Cream: light half and half sour, fat-free sour, light sour, 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, 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

 whipped cream or topping, aerosol or frozen whipping, heavy or light Creamer: nondairy, liquid nondairy, powder fat-free, liquid, flavored Croutons, 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 Dairy shake, reduced-calorie Dates: dried fresh Doughnut, plain or glazed Dressing, salad: creamy: - fat-free - reduced-calorie - regluar Itlian-type (other than creamy Italian): - fat-free - reduced-calorie - regluar mayonnaise or mayonnaise-type: - fat-free - reduced-calorie - regluar oil, vegetable vinegar Duck, without skin, 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.
Food Eggplant Eggplant parmigiana, 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

 omelet, cheese omelet, ham and cheese scrambled substitute, fat-free white whites whole Enchiladas: beef or pork cheese chicken Endive English muffins: regular, any type light Escarole

2-egg, 1 2-egg, 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.
Food Fajitas: beef chicken pork Falafel in pita Falafel patties Fish and shellfish: fish, canned, drained: - anchovies - salmon - sardines - tuna, canned in oil, drained - tuna, canned in water fish, fresh, cooked without added fat: - catfish - cod - halibut - herring - salmon - snapper - sole - swordfish - trout, rainbow - tuna fish, fried shellfish, canned, any type (meat only), drained shellfish, fresh (meat only), cooked without fat: - clams - crab - crayfish - 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

- oysters - scallops - shrimp sticks, breaded, frozen tuna salad Fish and cheese sandwich, fried, fast food Flour, any type French fries, homemade French toast Fruit, dried, mixed Fruit butter Fruit salad Fruit, spreadable Fudge, 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.
Food Garlic bread Gin Gingersnap cookies Graham crackers Grapefruit: juice sections whole Grape juice Grapes Gravy: brown cream Greens (beet, chard, collard, dandelion, kale, mustard, turnip) Guacamole Gum, 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.
Food Half and half Hamburger: meat (see Beef, ground) on bun, 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

Hummus

1/4 cup

I.
Food Ice cream: fat-free, no sugar added fat-free, sweetened with sugar light premium regular Ice cream cone, 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, nuts, and whipped topping 2 2 3 7 4 1 4 8 Portion POINTS

J.
Food Jam Jelly Jerusalem artichokes (sunchokes) Jicama Portion 1 Tbsp 1 Tbsp 1 cup 1 cup POINTS 1 1 2 1

K.
Food Kasha (buckwheat groats), cooked Ketchup Kiwi fruit Knish, potato Portion 1 cup 1/4 cup 1 (4 oz) 1 (3 1/2" square) POINTS 3 1 1 6

L.
Food Lamb, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 1 slice, 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

Lasagna, with meat Latte: made with fat-free milk made with low-fat milk made with whole milk

2 4 5

Leeks Lentils, cooked Lettuce Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) Liver, cooked: beef chicken Lo mein, 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, (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.
Food Macaroni Macaroni and cheese, 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, or canned) Meatballs: without sauce with tomato sauce Meat loaf: Melba toast: Melon, honeydew Milk: buttermilk, fat-free, low-fat (1%), or reduced-fat (2%) evaporated, fat-free or low-fat evaporated, 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

 fat-free instant nonfat dry powder low-fat or light (1/2% or 1%) reduced-fat (2%) soy milk: - fat-free - regular sweetened condensed whole Muffins: any type (other than those listed here) English, light English, 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.
Food Nachos, cheese Nectar, 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.
Food Oil, vegetable Okra Olives Omelets: cheese ham and cheese Onion rings, fast food Onions Orange: juice orange-grapefruit juice sections whole 2-egg, 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.
Food Pancake, homemade Papaya Portion 1 (4" diameter) 1/2 (8 oz) or 1 cup POINTS 3 1

Parsnips Pasta Pasta sauce, bottled, any type Pastrami: beef turkey Peaches: canned, unsweetened fresh Peanut butter Peanuts Pears: canned, unsweetened fresh Peas, cooked: black-eyed (cowpeas) chick green snow (Chinese pea pods) split sugar snap Pecans Peppers Pickles: sweet unsweetened Pie crust, any type, refrigerated or frozen Pies: fruit, one-crust fruit, two-crust meringue Pineapple: chunks, canned, unsweetened fresh Pineapple juice Pita, any type Pizza, cheese, restaurant-type, thin crust Pizza, one-meat topping, restauranttype, thin crust Pizza crust dough, refrigerated, frozen, or ready-made Plantain Plums Popcorn: air-popped microwave-popped, 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", 1/10 of 14", or 1/12 of 16") 1 slice (1/8 of 12", 1/10 of 14", 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

 microwave-popped, reduced-fat (94% fat-free) microwave-popped, regular movie popcorn, without butter oil-popped Poppy seeds Potatoes: French fries, homemade mashed salad sweet white or red white or red Potato chips: baked regular Preserves Pretzels: hard or Bavarian rods soft sticks twists, regular twists, small Prune juice Prunes Pudding, 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.
Food Quesadilla, cheese Portion 1 (1/2 of 6" diameter) POINTS 5

R.
Food Radishes Raisins Raspberries Ravioli, 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

Ribs (see Spareribs) Rice, cooked: brown fried, with beef, chicken, pork, shrimp, or plain Spanish white Rice cakes, 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.
Food Salad dressings (see Dressings) Salads: Caesar chef's, no dressing chicken coleslaw fruit mixed greens potato side, without dressing, fast food spinach, with dressing three-bean, canned tuna Salami, any type Salsa Saltines Sandwiches: bagel, with cream cheese and lox cheese, grilled, restaurantstyle cheeseburger on bun, fast food chicken, 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, fried, fast 1 food hamburger on bun, fast 1 small food Scallions 1 cup Seitan 2 slices (2 oz) or 2 Tbsp prepared mix Sesame seeds 1 tsp

Shellfish: canned, any type (meat only), drained fresh (meat only), cooked without fat: - clams - crab - crayfish - lobster - scallops - shrimp Soft drinks: club soda diet, any flavor seltzer, unsweetened sweetened with sugar, any flavor Sorbet, any flavor Soups: bouillon, any type broth, any type chicken noodle egg drop hot and sour lentil mushroom, cream of, 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, canned (made with 1 cup water) vegetable 1 cup Sour cream: fat-free light regular Soy products: seitan soybean nuts soybeans, cooked soy milk: - fat-free - regular soy yogurt: - flavored - 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)

- frozen - low-fat - regular, firm - regular, soft Soy sauce Spaghetti Spaghetti sauce, bottled, any type Spaghetti with marinara sauce Spaghetti with tomato sauce and meatballs Spareribs: barbecued Chinese, 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 Strawberries Stuffing mix, bread, Sugar, any type Sunflower seeds Sushi, maki, nigiri, or nori maki Sweet and sour: beef or pork chicken or shrimp Sweet and sour sauce Syrup: low-calorie regular (maple, pancake, or chocolate)

1/2 cup 1/3 cup, 1/5 block, or 3 oz 1/3 cup, 1/5 block, 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, 1/2 cup sauce, 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.

Food Tabouli Tacos: beef, fast food sauce shells, store-bought Tahini Tangerine Tartar sauce Tea, black, without sugar Tempeh (fermented soybean cake) Tempura: shrimp vegetable Teriyaki: beef chicken fish sauce Textured vegetable protein Tofu: frozen low-fat regular, firm regular, soft Tomatoes: dried (not packed in oil) fresh or canned paste puree or sauce Tomato or mixed vegetable juice Tomato sauce, 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, 1/5 block, or 3 oz 1/3 cup, 1/5 block, or 3 oz 1/3 cup, 1/5 block, or 3 oz 1/4 cup 1 cup 2 Tbsp 1/2 cup 1 cup 1/2 cup 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter), or 1 oz 2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter), 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

Tortilla chips Tortoni Tostadas: beef

3 7 10

 chicken shells, store-bought Tuna canned in oil, drained canned in water, drained fresh, cooked salad Turkey, cooked: dark meat ground ground ground, lean ground, 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.
Food Veal, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 5 oz with 1/2 cup sauce 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 1 cup 2 (1 1/2 oz) 1 (1 oz) 3 Portion POINTS

parmigiana, with sauce regular

12 4

Vegetable juice, mixed Vegetarian meat substitutes: breakfast links (sausagetype) breakfast patty (sausagetype) breakfast strips burger burger, 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, 1/3 cup (3/4 oz dry) Vodka 1 jigger (1 1/2 fl oz)

W.
Food Waffles, any type, low-fat, frozen Walnuts Watercress Watermelon Portion 2 (4" round or square) 14 halves (1 oz) 1 cup 2" slice or POINTS 3 5 0 1

Water or mineral water Wheat germ

1 cup 1 cup 3 Tbsp

0 3

Y.
Food Yam Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) - fruit-flavored - plain light (artificially sweetened) low-fat, 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

- flavored (vanilla, lemon, coffee) 1 cup - fruit-flavored 1 cup - plain 1 cup soy yogurt: - flavored - plain Yogurt, frozen: fat-free, no sugar added fat-free, 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.
Food Ziti, 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

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, summer, 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