food lists: everyday, ethnic and 0-POINTS These food lists were designed for quick and easy

"offline" reference. The order ing of some foods names may be slightly different on these printable versions th an in the online database. A. Food Almonds Apple juice Apples dried fresh Applesauce, unsweetened Apricots dri ed fresh Artichoke hearts Asparagus Avocado Portion 22 nuts (1 oz) 1/2 cup 1/4 c up (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 Barl ey, cooked Beans, cooked: baked baked, vegetarian, canned black cannellini garba nzo green or wax kidney lima navy pinto refried refried, fat-free or regular, nned 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 o z) 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 refrigerat ed Blackberries Blintz, cheese Blueberries Bologna, any type Bratwurst Breads: a ny type (other than those listed here) corn garlic high-fiber (3 g or more dieta ry 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-boug ht 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-f at milk made with whole milk Caraway Seeds Carrots: cooked raw Cashews Cauliflow er Celery Cereals, cooked: cream of rice cream of wheat farina grits oatmeal Cer eals, ready-to-eat: any type (other than those listed here) raisin bran fortifie d frosted granola granola, low-fat nuggets puffed shredded wheat wheat germ C al bars: fat-free regular granola bar, any type (other than those listed here) g ranola 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 c up 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 cu p 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 twi sts or balls Cherries: dried fresh Chicken: buffalo wings, cooked canned dark me at, cooked light meat, cooked nugget-style, fried, fast food parmigiana, with sa uce pieces, cooked (weights with bone unless otherwise stated) - breast, without skin and bone - breast, without skin - breast, with skin - drumstick, without s kin - drumstick, with skin - thigh, without skin - thigh, with skin salad sandwi ch, 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 s lice (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 Chocolat : Clementine Cocktail sauce Cocoa, hot, instant: regular fat-free no sugar added Coffee, black, without sugar Coleslaw Cookies: any type (other than those liste d here) gingersnaps Corn: kernels or cream-style on the cob Corn bread Corn chip s Cornmeal, cooked Couscous (semolina), cooked Crackers, snack any type (other t han those listed here) fat-free graham matzo melba toast rice cakes, plain salt nes Cranberries: dried fresh Cranberry juice cocktail: low-calorie regular Cranb erry 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 medi um 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 cu p 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: no ndairy, liquid nondairy, powder fat-free, liquid, flavored Croutons, packaged: f at-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 c up 1 3 1 1 1 2 3 0 2 1 D. Food Dairy shake, reduced-calorie Dates: dried fresh Doughnut, plain or glazed D ressing, salad: creamy: - fat-free - reduced-calorie - regluar Itlian-type (othe r than creamy Italian): - fat-free - reduced-calorie - regluar mayonnaise or may onnaise-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 whit s 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 shellfi sh: fish, canned, drained: - anchovies - salmon - sardines - tuna, canned in oil , drained - tuna, canned in water fish, fresh, cooked without added fat: - catfi sh - cod - halibut - herring - salmon - snapper - sole - swordfish - trout, rain bow - tuna fish, fried shellfish, canned, any type (meat only), drained shellfis h, 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 secti ons whole Grape juice Grapes Gravy: brown cream Greens (beet, chard, collard, da ndelion, 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 c up 1 (6 fl oz) 1 Tbsp 1/8 melon (6 oz) or 1 cup 6 3 0 3 1 1 Portion 2 Tbsp POINT S 1

Hummus 1/4 cup 3 I. Food Ice cream: emium regular 1 scoop or 1/2 coop or 1/2 cup g 2 2 3 7 4 1 4 fat-free, no sugar added fat-free, sweetened with sugar light pr Ice cream cone, plain or sugar Ice cream sandwich Ice cream sundae cup 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 scoop or 1/2 cup 1 s 1 small 1 1/2 cup ice cream with syrup, nuts, and whipped toppin 8 Portion POINTS

J. Food Jam Jelly Jerusalem artichokes (sunchokes) Jicama Portion 1 Tbsp 1 Tbsp 1 c up 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 s lice, 1 chop, or 1/2 cup cubed or shredded (2 oz) 1 serving (4" x 21/2") or 1 cu p 1 tall (12 fl oz) 1 tall (12 fl oz) 1 tall (12 fl oz) 3 Portion POINTS regular 4 Lasagna, with meat Latte: made with fat-free milk made with low-fat milk made wi th whole milk 6 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 reduc ed-calorie regular Meal replacement/supplement products: bar for weight loss dri nk drink for weight-loss (prepared from powder using fat-free milk, or canned) M eatballs: without sauce with tomato sauce Meat loaf: Melba toast: Melon, honeyde w Milk: buttermilk, fat-free, low-fat (1%), or reduced-fat (2%) evaporated, fatfree or low-fat evaporated, whole 1 cup 1/2 cup 1/2 cup 2 2 4 Portion 1 cup cook ed 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 (ot her than those listed here) English, light English, regular Mushrooms: fresh mar inated 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 P ortion 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 Porti on 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: can ned, unsweetened fresh Peanut butter Peanuts Pears: canned, unsweetened fresh Pe as, cooked: black-eyed (cowpeas) chick green snow (Chinese pea pods) split suga snap Pecans Peppers Pickles: sweet unsweetened Pie crust, any type, refrigerate d or frozen Pies: fruit, one-crust fruit, two-crust meringue Pineapple: chunks, canned, unsweetened fresh Pineapple juice Pita, any type Pizza, cheese, restaura nt-type, thin crust Pizza, one-meat topping, restauranttype, thin crust Pizza cr ust dough, refrigerated, frozen, or ready-made Plantain Plums Popcorn: air-poppe d 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" pi e 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 s mall or 1/2 large (1 oz) 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") 1 sli ce (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 pop corn, without butter oil-popped Poppy seeds Potatoes: French fries, homemade mas hed 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 l arge (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 tho se listed here) chocolate fat-free 1 cup (8 fl oz) 1 cup (8 fl oz) 1 cup (8 fl o z) 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, wi th dressing three-bean, canned tuna Salami, any type Salsa Saltines Sandwiches: bagel, with cream cheese and lox cheese, grilled, restaurantstyle cheeseburger o n bun, fast food chicken, grilled, fast food falafel in pita 3 cup 4 cups 1/2 cu p 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 slic e (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 hambur ger on bun, fast 1 small food Scallions 1 cup Seitan 2 slices (2 oz) or 2 Tbsp p repared mix Sesame seeds 1 tsp

Shellfish: canned, any type (meat only), drained fresh (meat only), cooked witho ut fat: - clams - crab - crayfish - lobster - scallops - shrimp Soft drinks: clu b soda diet, any flavor seltzer, unsweetened sweetened with sugar, any flavor So rbet, any flavor Soups: bouillon, any type broth, any type chicken noodle egg dr op hot and sour lentil mushroom, cream of, canned (made with fat-free milk) onio n 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 c up (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 soyb ans, 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 sa uce and meatballs Spareribs: barbecued Chinese, barbecued Spinach Spinach salad, with dressing Spreadable fruit Sprouts: alfalfa bean Squash: spaghetti summer w inter zucchini Steak sauce Stir-fry with garlic or black bean sauce: beef or por k 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 choco late) 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 blo ck, 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 T bsp 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 To fu: frozen low-fat regular, firm regular, soft Tomatoes: dried (not packed in oi l) fresh or canned paste puree or sauce Tomato or mixed vegetable juice Tomato s auce, 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 2 Tortilla chips Tortoni Tostadas: beef 3 7 10

 chicken shells, store-bought Tuna canned in oil, drained canned in water, draine d fresh, cooked salad Turkey, cooked: dark meat ground ground ground, lean gr d, 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 o z 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 fee) with 0 oz Yam Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, cof - fruit-flavored - plain light (artificially sweetened) low-fat, sweetened 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 (1 uncooked) POINTS 6

- flavored (vanilla, lemon, coffee) 1 cup - fruit-flavored 1 cup - plain 1 cup s oy 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 broccol i

brussels sprouts cabbage carrots (raw) cauliflower celery cucumber eggplant endi ve escarole fast food side salad (without dressing) greens hearts of palm leeks lettuce mixed green salad (without dressing) mixed vegetable juice mushrooms (fr esh) okra peppers (all varieties) pickles (unsweetened) pumpkin radishes salsa s auerkraut scallions snow peas spinach sprouts squash (spaghetti, summer, and zuc chini) sugar snap peas tomatoes turnips watercress 0-POINTS Condiments Use the f ollowing items to add flavor to foods: capers extracts flavorings gelatin (unfla vored) herbs horseradish hot sauce (pepper sauce) lemon juice lime juice (no sug ar added) mustard nonstick cooking or baking spray relish spices sugar substitut es vinegar Worcestershire sauce