1.
1 slice
Whole Wheat Bread
2.
1 slice
Sourdough or French Bread
3.
1 slice, 1/2 bun
White Bread, Hamburger/Hotdog Bun
4.
4-6 ea
Whole Grain Crackers (Wheat Thins. Rye Crisp)
5.
4-6 ea
Refined Crackers (Saltine, Ritz)
6.
2 ea
Graham Crackers
7.
1 ea
Tortilla, corn, 6"
8.
1 ea
Tortilla, flour, 10"
9.
1 ea
Muffins (corn, bran, blueberry)
10.
1/2 ea
English muffin, bdl, pita
11.
3 ea
Pancakes
11a.
1 ea
Waffles, 7" Diameter
12.
1/2 cup
Whole Grain COOKED cereal (wheat, oats)
13.
1/2 cup
REFINED, cooked cereals (cream of wheat, rice)
14.
1/2 cup 1pkg
Instant Cooked cereals
15.
3/4 cup
Cold Cereals, no sugar (shredded wheat, Nutrigraing)
16.
3/4 cup
Bran type cereals (raison bran, branflakes)
17.
3/4 cup
Cold Cereals with Sugar (frosted flakes)
18.
1/2 cup
Granola
19.
1/2 cup
Brown Rice, cooked
20.
1/2 cup
White Rice, cooked
21.
1/2 cup
Pasta's, cooked
22.
1 ea
Apple
23.
1 ea
Banana
24.
1 ea
Citrus Fruit (orange)
24a.
1/2 ea
Grapefruit
25.
1 ea
Peaches
25a.
1 ea
Nectarines
25b.
3 ea
Apricots
25c.
2 ea
Plums
25d.
10 ea
Cherries
26.
3/4 cup
Berries, (strawberries)
27.
1/4 ea
Cantaloupe
28.
1 cup
Melons (watermelon casaba, honeydew)
29.
1 ea
Pears, fresh
30.
1/2 cup
Pineapple, fresh
31.
1 cup
Grapes, fresh
32.
2 Tbsp.
Raisins
32a.
2 ea
Dates
32b.
2 ea
Prunes
32c.
4 ea
Apricots
33.
1/2 cup
Unsweetened Fruit
34.
1/2 cup
Sweetened Fruit
35.
1/2 cup
Orange or grapefruit, unsweetened
36.
1/2 cup
Tomato or V8
37.
1/2 cup
Other, unsweetened (apple, grape)
38.
1/2 cup
Sweetened juices or nectars
39.
1 Tbsp
Vegetable oils (corn, soy)
40.
1 Tbsp
Olive oil
41.
1 Tbsp
Shortening, Vegetable
42.
1 Tbsp
Lard
43.
1 tsp
Margarine
44.
1 tsp
Butter
45.
5 ea
Olives
46.
1/8 ea
Avocado
47.
1 Tbsp
Mayonnaise
48.
1 Tbsp
Regular salad dressings
49.
1 Tbsp
Low calorie dressings
50.
1 Tbsp
Sour cream
51.
1 Tbsp
Cream cheese
52.
1 Tbsp
Half & Half
53.
1 Tbsp
Whipping Cream
54.
1 Tbsp
Coffee Whitener, imitation cream
55.
2 slices
Bacon
56.
1 cup
Non-fat milk
57.
1 cup
Low-fat milk - soymilk
58.
1 cup
Whole Milk
59.
1 cup
Chocolate lowfat Milk
60.
1 cup
Buttermilk
61.
1 cup
Yogurt, lowfat plain
62.
1 cup
Yogurt, lowfat with fruit
63.
1 cup
Yogurt, nonfat with fruit
64.
1 cup
Salads, lettuce, celery, green peppers
65.
1/2 cup
Dark green leafy vegetables (broccoli, spinich)
66.
1 ea
Carrots
67.
1 ea
Tomatoes, fresh, medium
68.
1/2 cup
Starchy vegetables (corn peas)
69.
1/2 cup
Other cooked vegetables (green beans, cauliflower)
70.
1 ea
Potatoes
71.
1/2 cup
Sweet potato yams
72.
1/2 cup
Winter squash (acorn)
73.
1 cup
Punch, Kool-aid
74.
12 oz
Cola drinks w/sugar
75.
12 oz
Diet sodas, cola type
76.
12 oz
Non-cola drinks w/sugar (7-up sprite etc)
77.
12 oz
Diet sodas. non cola
78.
1 cup
Regular coffee and tea
79.
1 cup
Decaf or non-caffeine beverds
80.
1 cup
Hot chocolate or cocoa
81.
12 oz
Beer
82.
12 oz
Lite Beer
83.
4 oz
Wine, sweet or dessert
84.
4 oz
Wine, dry or table
85.
1 1/2 oz
Liquor (run vodka)
86.
1 cup
Legumes (lentils, pinto beans, navy beans) cooked
87.
1/4 cup
Nuts, seeds
88.
1 Tbsp
Peanut Butter, nut butters
89.
4 oz
Tofu
90.
3 oz
Vegetarian meat subst, low fat (choplets linketts)
91.
3 oz
Vegetarian meat subst, med fat (meatless, chicken)
92.
3 oz
Vegetarian meat subst, high fat (wham fripats)
93.
3 oz
Beef (rib roast, steak, veal)
94.
3 oz
Beef, ground, cooked
95.
3 oz
Pork (chops, roast, ham)
96.
3 oz
Lamb (chops roast)
97.
3 oz
Chicken or Turkey
98.
3 oz
Fish, canned w/oil
99.
3 oz
Tuna, water-packed
100.
3 oz
Fish, fresh / frozen, no breading (trout salmon cod etc)
101.
3 oz
Shellfish (shrimp. scallops)
102.
1 ea
Eggs, large
103.
2 ea
Egg whites only
104.
1/4 cup
Egg substitutes
105.
1 oz
Cheeses (cheddar, monterey jack)
106.
1 oz
Cheeses, lower fat (swiss, mozzarella)
107.
1/2 cup
Cottd cheese, regular
108.
1/2 cup
Cottd cheese, low / non fat
109.
1 oz
Lunch meats high fat (bologna, salami)
110.
1 ea
Hotdogs
110a.
2 ea
Sausd links
111.
2 ea
Cookies
112.
1 ea
Brownies, 1 1/2" x 1"
113.
1 ea
Doughnut or sweetroll
114.
1 ea
Cake without icing, 3" x 2"
115.
1 ea
Cake with icing, 3" x 2"
116.
1 ea
Granola bars
117.
1 slice
Pie 1/8 pie
118.
1/2 cup
Jello, regular w/sugar
119.
1/2 cup
Jello, diet no sugar
120.
1/2 cup
Pudding or custard
121.
1/2 cup
Ice cream
122.
1/2 cup
Ice Milk
123.
1/2 cup
Sherbet
124.
1 ea
Popsicles
125.
1 1/2 oz
Candy bar, chocolate, M&M's
126.
1 1/2 oz
Hard Candy
127.
12 oz
Milkshake
128.
1 slice
Pizza
129.
2 cups
Popcorn, popped no oil
130.
2 cups
Popcorn, popped with oil
131.
1 oz, 10-15 ea
Potato Chips, Doritos
132.
1 Tbsp
Catsup or Chili sauce
133.
1/2 cup
Tomato Sauce
134.
5 slices, 1 Tbsp
Pickles, pickle relish
135.
1 stick
Chewing Gum, regular
136.
1 Tbsp
Sauces (soy steak, BBQ)
137.
1/4 cup
Gravy
138.
1 cup
Soups (non-cream)
139.
1 cup
Soups (cream)
140.
1 ea
Fast foods (hamburgers, tacos)
141.
1 Tbsp
Sugar, Honey, Jelly Syrups
A.
B.
C.
D.