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

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

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, 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 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 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

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 - 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

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, 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 3 3 4 5 1 1 2 1 3 1 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, 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

8 10

1 (3 oz) 1 (4 1/2 oz) 1 (4 1/2 oz) 1 (1 1/2 oz)

3 3 5 1

- 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 pork shrimp or tofu Chips: corn potato, baked 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, 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, 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 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

1/2 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.
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 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.
Food Eggplant Eggplant parmigiana, with sauce Egg rolls: Portion 1 cup 1 serving (3" x 4") POINTS 0 13

 beef or pork chicken or shrimp Eggs: 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

1 (4 1/2" long) 1 (4 1/2" long) 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

5 4 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 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

- crayfish - lobster - oysters - scallops - shrimp sticks, breaded, frozen tuna salad Fish and cheese sandwich, fried, fast food Flour, any type Frankfurter: beef or pork, fat-free beef or pork, light beef or pork, regular turkey roll or bun 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) 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.
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, chard, collard, dandelion, kale, mustard, turnip) Guacamole Gum, chewing

1 2 2 1 2 1 2 4 0 2 0

H.
Food Half and half Ham, cooked Portion 2 Tbsp 1 slice or 1/2 cup cubed or shredded POINTS 1 3

(2 oz) Hamburger: meat (see Beef, ground) on bun, fast food roll or bun Hearts of palm (palmetto) Highball Honey Honeydew melon Hot dog: chili dog on roll beef or pork, fat-free beef or pork, light beef or pork, 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.
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 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, nuts, and whipped topping

2 2 3 7 4 1 4 8

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 Knockwurst Portion 1 cup 1/4 cup 1 (4 oz) 1 (3 1/2" square) 2 oz POINTS 3 1 1 6 5

L.

Food Lamb, cooked: lean

Portion

POINTS

regular

Lasagna, with meat Latte: made with fat-free milk made with low-fat milk made with whole milk 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 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) 1 cup 1/2 cup 1 cup 1 jigger, (11/2 fl oz)

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.
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: 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

 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 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

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

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.
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 Portion 1 tps 1 cup 10 small or 6 large (1 oz) 2-egg, 1 2-egg, 1 1 medium serving 1 cup 1/2 cup POINTS 1 0 1

8 9 10 0 1

 orange-grapefruit juice sections whole

1/2 cup 1 cup 1 (5 oz)

1 1 1

P.
Food Pancake, homemade Papaya 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 Persimmon Pickles: sweet unsweetened Pie crust, any type, refrigerated or frozen Pies: fruit, one-crust fruit, two-crust meringue Pierogies: cabbage, cheese, or potato meat Pineapple: chunks, canned, unsweetened fresh Pineapple juice Pita, any type Pizza, cheese, restaurant-type, 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", 1/10 of 14", or 1/12 of 16")

6 9 10 7 8 2 1 1 1 4

Pizza, one-meat topping, restauranttype, thin crust Pizza crust dough, refrigerated, frozen, or ready-made Plantain Plums Popcorn: air-popped microwave-popped, light microwave-popped, reduced-fat (94% fat-free) microwave-popped, regular movie popcorn, without butter oil-popped Poppy seeds Pork: lean

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 5 cups 3 cups 3 cups 3 cups 1 tsp 1 slice, or 1/2 cup cubed or shredded (2 oz) 1 slice, 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

2 3 1 1 1 1 3 3 3 0 3

regular

Pork and beans, canned Potatoes: French fries, homemade mashed salad sweet

2 10 2 7 5

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

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

Q.
Food Portion POINTS

Quesadilla, cheese

1 (1/2 of 6" diameter)

R.
Food Radishes Raisins Raspberries Ravioli, with tomato sauce cheese meat 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 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.
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 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

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

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, fried, fast 1 food hamburger on bun, fast 1 small food Sauerkraut 1 cup Sausage, beef or pork, 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, any type (meat 1/2 cup only), drained fresh (meat only), cooked without fat: - clams 1/2 cup (2 oz) - crab 1/2 cup (2 oz) - crayfish 1/2 cup (2 oz) - lobster 1/2 cup (2 oz) - scallops 1/2 cup (2 oz) - shrimp 1/2 cup (2 oz) Soft drinks: club soda 1 can or bottle (12 fl oz) diet, any flavor 1 can or bottle (12 fl oz) seltzer, unsweetened 1 can or bottle (12 fl oz) sweetened with sugar, any 1 can or bottle (12 fl oz) flavor Sorbet, any flavor 1 scoop or 1/2 cup Soups: bouillon, any type 1 cup broth, any type 1 cup chicken noodle 1 cup egg drop 1 cup hot and sour 1 cup lentil 1 cup mushroom, cream of, 1 cup canned (made with fat-free milk) onion soup mix 1 cup prepared or 1/4 envelope tomato, 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

water) vegetable 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: - frozen - 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, 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

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

- 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

0 4 2 6 16

8 4 0 7 1 0 0 0 0 1 0 0

1 cup 1 cup

8 7

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 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.
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 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, 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

12 8 2 7 6 5 0 1 5 1

regular, firm

regular, soft

Tomatoes: dried (not packed in oil) fresh or canned paste puree or sauce

0 0 0 0

Tomato or mixed vegetable juice Tomato sauce, Italian Tortillas: corn

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 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

Tortilla chips Tortoni Tostadas: beef chicken shells, store-bought Tuna canned in oil, drained canned in water, drained fresh, cooked salad Turkey, cooked: dark meat

3 7 10 8 2 5 3 5 7 1 3

ground ground ground, lean ground, lean light meat

5 3 4 3 2

Turnips

V.
Food Veal, cooked: lean Portion POINTS

parmigiana, with sauce regular

Vegetable juice, mixed Vegetarian meat substitutes: breakfast links (sausagetype) breakfast patty (sausagetype) breakfast strips burger burger, fat-free

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) 4 (1 oz) 1 (2 3/4 oz) 1 (2 3/4 oz)

12 4

0 2 1 3 2 1

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)

seitan

1 2 1 2

W.
Food Waffles, any type, 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.
Food Yam Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) - fruit-flavored - plain light (artificially sweetened) low-fat, sweetened with sugar: - flavored (vanilla, lemon, coffee) - fruit-flavored - plain soy yogurt: - flavored - plain Yogurt, frozen: fat-free, no sugar added fat-free, 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.
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

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