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Weight Watchers Food List for Gamers

 
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couponqueen
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Joined: 14 Mar 2006
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PostPosted: Thu Feb 05, 2009 11:54 am    Post subject: Weight Watchers Food List for Gamers Reply with quote

Weight Watchers Food List for Gamers
http://stockpilesrus.blogspot.com/2009/02/weight-watchers-food-list-for-gamers.html

p = Points c = Calories f = Fat Grams r = Dietary fiber Grams

Index of Foods

A
Name Amount Points
Abalone,cooked 3 oz. 2
Adobo sauce,light,store-bought 1/2 cup 5
Adobo sauce,store-bought 1 Tbsp (1/2 oz.) 2
Alfredo sauce,light,store-bought 1/2 cup (4 oz.) 5
Alfredo sauce,store-bought 1/2 cup (4 oz.) 10
Almond butter 1 tsp. 1
Almonds 22 nuts (1 oz. shelled) 4
Ambrosia 1/2 cup 2
Anchovies 6(3/4) or 1 tsp. paste 1
Angel Food Cake 1/16 of 10" tube or 2 oz. 2
Animal crackers 13(1 oz.) 3
Antelope,cooked 1 oz. 1
Apple Brown Betty 1 cup 5
Apple Cider 1/2 cup (4 fl. oz.) 1
Apple crisp 3/4 cup 8
Apple Juice 1/2 cup (4 fl. oz.) 1
Apple,baked 1 large 7
Apple,candied 1 large 10
Apple,caramel 1 large 9
Apple,dried 1/4 cup(3/4 oz.) 1
Apple,fresh 1 large (8 oz.) 2
Apple,fresh 1 small (4 oz.) 1
Apples,crab 2 oz. or 1/2 cup 1
Apples, mountain 3 (2"x 1 7/8") 1
Applesauce,unsweetened 1 cup (8 oz.) 1
Apricots,dried 6 halves (3/4 oz.) 1
Apricots,fresh 3 (4 oz.) 1
Apricots,unsweetened,canned 1 cup (9oz.) 2
Armadillo,cooked 1 oz. 1
Arrowroot 1 tsp. 0
Arroz con pollo 3 oz. chicken with 1 1/2 cups rice 13
Arrowroot 1 tsp. 0
Artichokes,cooked 1 medium 0
Artichoke,hearts,cooked 1 cup (6 oz.) 1
Artichokes,marinated 1/2 cup 3
Arugula 1 cup 0
Asparagus,cooked 1 cup (6 oz.) or 12 spears 0
Avgolemono soup 1 cup 3
Avacado 1/4 (2 oz.) 2



B
Name Amount Points
Baba au rhum 1 8
Baba ganosh 1/4 cup 3
Baba ganosh,store-bought 1/4 cup 3
Bacon,Canadian-style 1 slice (1 oz.) 1
Bacon,cooked,crisp 3 slices 3
Bacon,reduced-fat,cooked,crisp 3 slices 3
Bacon,turkey,cooked,crisp 3 slices 2
Bacon,lettuce, and tomato sandwich 1 12
Bacon bits,imitation 1 tsp 0
Bacon fat 1 tbsp. 3
Bagel,any type 1 small or 1/2 large (2 oz.) 3
Bagel,with cream cheese and lox 1 large 12
Bagel chips 1 oz. 3
Bagel chips,fat-free 1 oz. 2
Bagel pizzas,mini,any type,frozen 4 (3 oz.) 4
Baked Alaska 1 piece (2" wedge) 5
Baking powder or soda 1 tsp. 0
Baklava 1 piece (2" square) 5
Bakalava,store-bought 1 piece (1 1/2 oz.) 5
Bamboo shoots 1 cup 0
Banana 1 medium (6 oz.) 2
Banana Bread 1 slice (5" x 3/4") 5
Banana Bread,with nuts 1 slice (5" x 3/4") 5
Banana chips 1 oz. 3
Banana Pudding 1 cup 7
Banana Split 1 serving (3 scoops ice cream,1 banana,3 tbsp. syrup,and 1/2 cup whipped cream) 19
Bananas Foster 1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce 16
Barbeque sauce 1 tbsp. 0
Barbeque sauce 1/4 cup 1
Barbeque beef sandwich,frozen,microwave 1 (5 oz.) 9
Barley 1 cup cooked or 1/4 cup uncooked 3
Bass,striped,coooked 1 fillet (6 oz.) 4
Bean and bacon soup,canned 1 cup 3
Bean and ham soup,canned 1 cup 3
Bean and Lentil stew (Dal maharani) 1 cup 6
Bean dip,fat-free 1/2 cup (4 oz.) 1
Beans,baked 1/2 cup 5
Beans,baked,canned 1/2 cup (4 oz.) 2
Beans,baked,deli 1/2 cup ( 4 oz.) 3
Beans,baked,fast food 1 serving 4
Beans,baked,vegetarian,canned 1/2 cup (4 oz.) 2
Beans,Black,cooked 1/2 cup 2
Beans,Black,uncooked 1 pound 31
Beans,Black,refried 1/2 cup 1
Beans,Black,refried,canned,low-fat or fat-free 1/2 cup 1
Beans,Black,and rice mix (prepared according to package directions) 1 cup 4
Beans,Cannellini,cooked 1/2 cup 1
Beans,Garbanzo,cooked 1/2 cup 2
Beans,Garbanzo,uncooked 1 pound 35
Beans,Green,cooked 1 cup 0
Beans,Kidney,cooked 1/2 cup 1
Beans,Kidney,uncooked 1 pound 30
Beans,Lima,cooked 1/2 cup 1
Beans,Lima,uncooked 1 pound 30
Beans,Navy,cooked 1/2 cup 2
Beans,Navy,uncooked 1 pound 30
Beans,Pinto,cooked 1/2 cup 2
Beans,Pinto,uncooked 1 pound 30
Beans,Red,and rice 1 cup 5
Beans,Red,and rice mix (prepared according to package directions) 1 cup 5
Beans,Refried, 1/2 cup 3
Beans,Refried,canned 1/2 cup 2
Beans,Refried,fat-free,canned 1/2 cup 2
Beans,Refried,with sausage,canned 1/2 cup 5
Beans,Wax,cooked 1 cup 0
Beans,White,cooked 1/2 cup 2
Beans,White,uncooked 1 pound 30
Beans and Franks 1 cup 11
Bear,black,cooked 1 oz. 2
Bearnaise sauce 1/4 cup 8
Bearnaise sauce,store-bought 1/4 cup (2 oz.) 10
Beaver,cooked 1 oz. 1
Bechamel (white) sauce 1/4 cup 4
Beef,Ground,regular,cooked 1 patty (3 oz.) 6
Beef,Ground,regular,cooked 1/2 cup (2 oz.) 4
Beef,Ground,regular,uncooked 1 pound 25
Beef,Ground,lean,cooked 1 patty (3 oz.) 6
Beef,Ground,lean,cooked 1/2 cup (2 oz.) 4
Beef,Ground,lean,cooked(round or loin cuts with all visible fat trimmed) 1 slice or 1/2 cup cubed or shredded (2 oz.) 3
Beef,Ground,regular,cooked 1 patty (3 oz.) 6
Beef,Ground,lean,uncooked 1 pound 22
Beef,Orange-Ginger 1 cup 11
Beef,Ground,country-fried,store-bought 1 patty(4 oz.) 8
Beef,regular,cooked 1 slice or 1/2 cup cubed or shredded (2 oz.) 4
Beef,Roast,open-face sandwich with gravy 1 9
Beef,Tongue,cooked 1 oz. 2
Beef,Sweet and sour 1 cup 12
Beef,corned,canned 1 slice (2 oz.) 3
Beef,dried,store-bought 7 slices (1 oz.) 1
Beef,roast,sandwich,fast-food 1 8
Beef,steak,cooked 1 small (4 oz.) 7
Beef,steak,lean (round or loin cuts with all visible fat trimmed),cooked 1 small (4 oz.) 5
Beefalo,cooked 1 oz. 1
Beef Bourguignon 1 1/2 cups 18
Beef and Broccoli 1 cup 4
Beef,Bourguignon 1 1/2 cups 20
Beef and broccoli,frozen 1 cup (7 oz.) 5
Beef broth and tomato juice 1 cup (8 fl. oz.) 2
Beef goulash 1 cup 8
Beef in barbeque sauce,frozen 1/4 cup (2 oz.) 3
Beef jerky or stick 1 oz. 3
Beef noodle soup mix,single serving 1 cup prepared 4
Beef soup,canned 1 cup 2
Beef stew 1 cup 5
Beef stew,canned 1 cup 6
Beef stew,frozen 1 cup 3
Beef Stroganoff with noodles 2 cups (1 cup stroganoff with 1 cup noodles) 15
Beef vegetable soup,canned 1 cup 1
Beef Wellington 1 slice (3 1/2" x 2 1/2" x 1 1/2") or 5 oz. 12
Beer,light 1 can or bottle (12 fl. oz.) 2
Beer,non-alcoholic 1 can or bottle (12 fl. oz.) 1
Beer, regular 1 can or bottle (12 fl. oz.) 3
Beets, cooked 1 cup ((6 oz.) 0
Beets,pickled 1/2 cup 1
Beignet 1 (2" diameter) 2
Beignet,from mix (prepared according to pkg. directions) 1 3
Bialy 1 (3 oz.) 5
Biscotti 8 mini,2 small or 1 regular (1 oz.) 3
Biscotti,chocolate 8 mini,2 small or 1 regular (1 oz.) 3
Biscotti,fat-free 8 mini,2 small or 1 regular (1 oz.) 2
Biscuit,homemade 1 small (2" diameter) 3
Biscuit,cheese 1 5
Biscuit,refrigerated,baked 1 small (2 1/2" diameter) or 1/2 large 2
Biscuit with sausage,fast-food 1 12
Bittermelon (balsam-pear pods) 1 cup,cooked 0
Bittermelon (balsam-pear pods) 1 cup,uncooked 0
Black bean sauce 1 tsp. 0
Black bean soup 1 cup 4
Black bean soup,canned 1 cup 2
Black bean soup in a cup 1 (2 oz. dry) 3
Blackberries 1 cup (5 oz.) 1
Black Russian 1 (3 fl. oz.) 5
Blanquette of veal 2 cups 13
Blintz,cheese 1 5
Blintz,cheese,frozen 1 (2 1/4 oz.) 2
Blintz,fruit,frozen 1 (2 1/4 oz.) 2
Blintz,potato,frozen 1 (2 1/4 oz.) 2
Bloody Mary 1 ( 5 fl. oz.) 2
Blueberries 1 cup (5 oz.) 1
Bluefish,cooked 1 fillet (6 oz.) 4
Bologna,beef or pork 1 slice (1 oz.) 2
Bologna,turkey 1 slice (1 oz.) 1
Bolognese meat sauce 1/2 cup 6
Borscht,Beet, 1 cup with 2 tbsp. sour cream 4
Borscht,low-calorie,store-bought 1 cups 0
Borscht,store-bought 1 cup 2
Boston brown bread 1 slice (3 3/4" x 1/2") or 1 1/2 oz. 2
Bottle gourd 1 cup 0
Boudin, store-bought 2 oz. 2
Boullabaisse,any type 2 cups 7
Boullion,any type 1 cup 0
Boysenberries 1 cup (5 oz.) 1
Bran,Corn,uncooked 1/4 cup 0
Bran,Oat,uncooked 1/4 cup 1
Bran,Rice,uncooked 1/4 cup 2
Bran,Wheat,uncooked 1 tbsp. 0
Bran,Wheat,uncooked 1/4 cup 0
Brandy 1 1/2 fl. oz. 2
Brandy Alexander 1 (3 fl. oz.) 8
Bratwurst 2 oz. 5
Brazil nuts 8 nuts (1 oz. shelled) 5
Bread,any type (white,wheat,rye,Italian,French,pumpernickel) 1 slice (1 oz.) 2
Bread,cocktail(party-style),any type 2 slices (3/4 oz.) 1
Bread,high-fiber,(3 grams or more dietary fiber per slice) 1 slice (1 oz.) 1
Bread,reduced-calorie,any type 2 slices (1 1/2 oz.) 1
Bread,Indian(Navajo)fry 1 (5" diameter) 6
Bread crumbs,dried 3 tbsp (3/4 oz.) 1
Bread crumbs,dried 1 cup 9
Bread crumbs,seasoned 3 tbsp. 2
Breadfruit,uncooked 1 cup (8 oz.) 4
Breadstick,soft 1 (1 1/4 oz.) 2
Breadsticks 2 long (7 1/2" x 1/2") or 4 short (5" x 1/2") 1
Brewer's yeast 1 tsp. 0
Brioche 1 (1 oz.) 3
Broccoli,cooked or uncooked 1 cup or 4 spears 0
Broccoli,cheese soup,canned (made with low-fat or skim milk) 1 cup 3
Broccoli,cheese soup,canned (made with whole milk) 1 cup 4
Broccoli,cheese soup,low-fat,canned(made with low-fat or skim milk) 1 cup 2
Broccoli rabe 1 cup 0
Broccoli soup,cream of 1 cup 5
Broccoli soup,cream of,canned(made with low-fat or skim milk) 1 cup 3
Broccoli soup, cream of,canned(made with whole milk) 1 cup 4
Broccoli soup,cream of,low-fat,canned(made with low-fat or skim milk) 1 cup 3
Broccoli rice casserole 1 cup 5
Broccoli stir-fry 1 cup 3
Broth,any type 1 cup 0
Brownie 1 (2" square) 5
Brownie,fat-free,store-bought 1 ( 1 1/2 oz.) 2
Brownie,low-fat,store-bought 1 (1 1/2 oz.) 3
Brunswick stew 1 1/2 cups 5
Bruschetta 1 slice 3
Brussel sprouts,cooked or uncooked 1 cup (5 oz.) 0
Bubble and squeak 1 cup 3
Buffalo, water cooked 1 oz. 1
Buffalo wings,cooked 3 9
Buffalo wings,frozen(prepared without fat) 3 4
Bulgur,cooked 1 cup 2
Bulgur,uncooked 1/4 cup 2
Burrito,bean 1 large (8" long) 8
Burrito,bean 1 small (6" long) 5
Burrito,bean,fast food 1 6
Burrito,bean and cheese,reduced-fat,store-bought 1 (5 1/2 oz.) 5
Burrito,bean and cheese,store-bought 1 (5 oz.) 6
Burrito,beef and bean,store-bought 1 (5 oz.) 8
Burrito,beef or chicken and cheese,reduced-fat,store-bought 1 small or 1/2 large (4 oz.) 4
Burrito,beef,with cheese 1 large (8" long) 8
Burrito,beef,with cheese 1 small (6" long) 5
Burrito,breakfast(egg,cheese,&bacon,ham or sausage),store-bought 1 (3 1/2 oz.) 5
Burrito,chicken,store-bought 1 (5 oz.) 6
Burrito,chicken,with cheese 1 large (8" long) 7
Burrito,chicken,with cheese 1 small (6" long) 5
Butter,regular or whipped 1 tsp. 1
Butter,regular 1 cup 51
Buttermilk,dry 1/4 cup powder 2
Buttermilk,nonfat,1%,1.5%,or 2% 1 cup (8 fl. oz.) 2
Buttermilk baking mix 3 tbsp. 2



C
Name Amount Points
Cabbage(all varieties including bok choy,kai choi,won bok,makina,Chinese,swamp,and mustard),cooked or uncooked 1 cup 0
Cabbage,stuffed 2 rolls (3" x 2 1/2") 6
Cabbage soup 1 cup 2
Caesar salad 3 cups 7
Cake,fat-free,store-bought 1 slice (3 1/2 oz.) 4
Cake,cupcake,creme-filled,store-bought 1 4
Cake,snack,creme-filled,store-bought 2(2 1/4 oz.) 6
Cake,sugar-free,store-bought 1 slice (2 1/2 oz.) 5
Cake,with icing 1/12 of 9" layer cake or 3" square 12
Cake,with icing,store-bought 1 slice (3 oz.) 7
Cake mix,light,without icing 1/12 of prepared 9" cake 4
Calamari,fried 1/2 cup 11
Calzone 1 (5 1/4" x 6") or 7 oz. 12
Candy corn 1 oz. 2
Candy,Caramels 1 oz. 2
Candy,Chocolate, any type 1 oz. (2 assorted pieces, 1/2 candy bar, or 2 tbsp. chips) 4
Candy,Gumdrops 1 oz. 2
Cotton Candy 1 (1 1/2 oz.) 3
Candy,Hard 1 oz. 2
Candy,Jellybeans 10 (1 oz.) 2
Candy,Licorice 1 rope (43" long) 1
Candy,Licorice 1 oz. 2
Lollipop 1 (1 oz.) 2
Candy,mint,chocolate-covered 1 (2 1/4" diameter) 3
Candy,sesame 1 piece (2" x 1") 2
Candy,taffy 1 piece (1/2 oz.) 1
Cannelloni,cheese,with meat sauce 2 shells with 1/2 cup sauce 29
Cannelloni,cheese,with tomato sauce 2 shells with 1/2 cup a of sauce 14
Cannelloni,with tomato sauce,frozen 7 oz. 6
Cannelloni,meat,with cream sauce 2 shells with 1/2 cup sauce 17
Cannelloni,meat,with tomato sauce 2 shells with 1/2 cup sauce 14
Cannelloni,spinach and cheese,with cream sauce 2 shells with 1/2 cup sauce 15
Cannelloni,spinach and cheese,with tomato sauce 2 shells with 1/2 cup sauce 12
Cannoli 1 (3 1/2" long) 9
Cantaloupe 1/4 melon (8 oz.) or 1 cup (5 oz.) 1
Capers 1 tbsp. 0
Capon,without bone,with skin,cooked 1 oz. 2
Caponata 1 cup 2
Caponate(eggplant appetizer),store-bought 1/4 cup (2 oz.) 2
Cappuccino,made with fat-free milk 1 small (8 fl. oz.) 1
Cappuccino,made with fat-free milk 1 grande (16 fl. oz.) 2
Cappuccino,made with fat-free milk 1 tall (12 fl. oz.) 2/td>
Cappuccino,made with low-fat milk 1 small (8 fl. oz.) 2
Cappuccino,made with low-fat milk 1 grande (16 fl. oz.) 3
Cappuccino,made with low-fat milk 1 tall (12 fl. oz.) 3
Cappuccino,made with whole milk 1 small (8 fl. oz.) 2
Cappuccino,made with whole milk 1 grande (16 fl. oz.) 4
Cappuccino,made with whole milk 1 tall (12 fl. oz.) 3
Cappuccino,ready-made,from machine,any flavor 1 cup 2
Cappuccino mix,any flavor 4 tsp. powder or 1 cup prepared 2
Caraway seeds 1 tsp. 0
Caraway seeds 1 tbsp. 0
Carambola (star fruit) 1 (5 oz.) 1
Caramels 1 oz. 3
Cardoon 1 cup 0
Caribou,cooked 1 oz. 1
Carne asada 4 oz. 10
Carob,unsweetened 1 tsp. 0
Carp,cooked 1 fillet (6 oz.) 7
Carrot and raisin salad 1/2 cup 5
Carrot cake,with cream cheese icing 1/12 of 9" cake or 3" square 16
Carrot juice,canned 1/2 cup (4 fl. oz.) 1
Carrots,cooked or uncooked 1 cup 1
Carrots and parsnips 1 cup 4
Casaba melon 1 cup (6 oz.) 1
Cashew butter,without salt added 1 tbsp 2
Cashews,dry-roasted,without salt added 14 nuts (1 oz. shelled) 4
Cassoulet 1 cup 11
Catfish,cooked 1 fillet (6 oz.) 4
Cauliflower,cooked or uncooked 1 cup (4 oz.) 0
Caviar or any type fish roe 2 tbsp. (1 oz.) 2
Caviar spread,store-bought 2 tbsp. (1 oz.) 3
Celeriac (celery root) 1 cup 0
Celery 1 cup (2 oz.) or 2 stalks 0
Celery soup,cream of,canned(made with low-fat or skim milk) 1 cup 3
Celery soup,cream of,canned(made with whole milk) 1 cup 4
Celery soup,cream of, low-fat,canned(made with low-fat or skim milk) 1 cup 2
Cellophane noodles 1 cup cooked or 1 1/2 oz. uncooked 3
Cereal,Hot,cream of rice 1 cup 2
Cereal,Hot,cream of wheat 1 cup 2
Cereal,Hot,farina,cooked 1 cup 2
Cereal,Hot,farina,uncooked 1/4 cup 3
Cereal,Hot,grits 1 cup 3
Cereal,Hot,grits,uncooked 1/4 cup 3
Cereal,Hot,oatmeal,cooked 1 cup 3
Cereal,Hot,oatmeal,flavored,cooked 1 packet 3
Cereal,Hot,oatmeal,uncooked 1 cup 6
Cereal,Cold,any type (other than those listed below) 1 cup 2
Cereal,Cold,Bran Flakes 3/4 cup 1
Cereal,Cold,fortified 1 cup 2
Cereal,Cold,frosted 1 cup 3
Cereal,Cold,granola 1/2 cup 4
Cereal,Cold,granola,homemade 1/2 cup 6
Cereal,Cold,granola,low-fat 1/2 cup 3
Cereal,Cold,nuggets 1/2 cup 3
Cereal,Cold,puffed 1 cup 1
Cereal,Cold,raisin bran 3/4 cup 1
Cereal,Cold,shredded wheat 1 biscuit 1
Cereal,Cold,whole-grain 1 cup 2
Cereal bar,fat-free 1 (1 1/2 oz.) 2
Cereal bar,fruit filled 1 (1 1/3 oz.) 3
Ceviche 1/2 cup 2
Challah bread 1 slice (5" x 3" x 3/4") 2
Chalupa (pork and bean dish) 1 cup 6
Champagne 1 small glass or 1/2 cup (4 fl. oz.) 2
Chapati 1 peice (5" diameter) 2
Cheese,cheddar,soup,canned(made with low-fat or skim milk) 1 cup 4
Cheese,cheddar,soup,canned(made with whole milk) 1 cup 5
Cheese,cottage,1%,2%, or nonfat 1/3 cup (2 3/4 oz.) 1
Cheese,cottage,1% or nonfat,with fruit 1/3 cup 2
Cheese,cottage,regular or 4% 1/3 (2 1/2 oz.) 2
Cheese,low-fat,hard or semisoft 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated or 3/4 oz. 2
Cheese,Neufchatel 1 tbsp. (1/2 oz.) 1
Cheese,nonfat,hard or semisoft 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. 1
Cheese,pot 1/3 cup 1
Cheese,regular,hard or semisoft 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. 2
Cheese,ricotta,nonfat 1/3 cup 1
Cheese,ricotta,part-skim 1/3 cup 3
Cheese,ricotta,whole milk 1/3 cup 4
Cheese and breadstick snack pack 1 (1 oz.) 3
Cheese and pretzel snack pack 1 (1 oz.) 3
Cheese ball,store-bought 2 tbsp. (1 oz.) 3
Cheeseburger,microwave,frozen 1 (4 3/4 oz.) 9
Cheeseburger,witth bacon,microwave,frozen 1 (5 oz.) 11
Cheeseburger on bun,double,fast food 1 13
Cheeseburger on bun,double,with bacon,fast food 1 15
Cheeseburger on bun,fast food 1 large 15
Cheeseburger on bun,fast-food 1 small 8
Cheeseburger on bun,without mayonnaise,lettuce, and tomato 1 10
Cheesecake 1/16 of 9" cake 7
Cheesecake,fast food 1 serving 7
Cheesecake,with fruit topping 1/16 of 9" cake 7
Cheesecake,with fruit topping,fast food 1 serving 8
Cheese puffs,hot 3 (each 1/2 oz.) 2
Cheese sandwich,grilled,resturant-style 1 13
Cheese sandwich,with bacon,grilled 1 16
Cheese sauce 1/4 cup 2
Cheese sauce,store-bought 1/4 cup (2 1/4 oz.) 5
Cheese spread,American,process 2 tbsp. (1 oz.) 2
Cheese sticks,breaded,frozen (prepared without fat) 2 (1 oz.) 3
Cheese straws 2 (each 2" long) or 2 oz. 2
Cheese twists 1 1/2 cups (1 oz.) 4
Chef's salad, without dressing 4 cups 8
Chef's salad, witthout dressing, fast food 1 4
Cherries,chocolate-covered 2 (1 oz.) 2
Cherries,dried 1/4 cup (1 1/2 oz.) 2
Cherries,fresh 1 cup (5 1/2 oz.) 1
Chestnuts 6 small (2 oz.) 1
Chicken,blackened 1 breast (3 oz.) 8
Chicken,fried,frozen 3 oz. 7
Chicken,fried,skinless,frozen 3 oz. 5
Chicken,light or dark meat,canned 1/2 cup 4
Chicken,light or dark meat,cooked 1 slice or 1/2 cup cubed or shredded (2 oz.) 2
Chicken a la king 3/4 cup 10
Chicken and dumplings,canned 1 cup (8 1/2 oz.) 5
Chicken and dumplings,frozen 1 cup (8 1/2 oz.) 7
Chicken and meatball fricassee 2 cups 9
Chicken and stars soup,canned 1 cup 1
Chicken breast,barbequed,with skin (with bone) 1 (4 1/2 oz.) 7
Chicken breast,cooked,without skin (no bone) 1 (3 oz.) 3
Chicken breast,cooked,with skin (no bone) 1 ( 3 oz.) 5
Chicken breast,cooked,without skin (with bone) 1 (4 1/2 oz.) 3
Chicken breast,fried,with skin (with bone) 1 (4 1/2 oz.) 11
Chicken breast,fried,with skin,fast food 1 10
Chicken breast,stuffed with long grain and wild rice,frozen 1 (6 oz.) 8
Chicken breast,stuffed with vegetables and cheese,frozen 1 (6 oz.) 8
Chicken breast fillet, breaded,frozen (prepared without fat) 3 oz. 4
Chicken breast fillet,grilled,refrigerated 1 (3 oz.) 3
Chicken breast patty,breaded,fat-free,frozen (prepared without fat) 1 (2 1/2 oz.) 2
Chicken caccitore 5 oz. 13
Chicken cordon bleu 1 piece (5 1/2 oz.) 12
Chicken cordon bleu,frozen 1 piece (6 3/4 oz.) 10
Chicken creole,without rice 1 1/2 cups 9
Chicken drumstick,barbequed,with skin (with bone) 1 (1 1/2 oz.) 3
Chicken drumstick,cooked,without skin (no bone) 1 (1 oz..) 1
Chicken drumstick,cooked,with skin (no bone) 1 (1 oz.) 2
Chicken drumstick,cooked,without skin (with bone) 1 (1 1/2 oz.) 1
Chicken drumstick,fried,with skin,fast food 1 4
Chicken drumstick,fried,with skin (with bone) 1 (1 1/2 oz.) 4
Chicken in barbeque sauce,frozen 1/4 cup (2 oz.) 3
Chicken in the pot,without skin 2 cups 9
Chicken Kiev 1 serving (4" x 8") 18
Chicken Kiev,frozen 1 (6 oz.) 13
Chicken noodle soup 1 cup 3
Chicken noodle soup,canned 1 cup 2
Chicken noodle soup in a cup 1 (1 oz. dry) 2
Chicken noodle soup mix 1 cup prepared 2
Chicken noodle soup mix,single serving 1 cup prepared 4
Chicken parmigiana 1 serving (5 1/2 oz.) 13
Chicken parmigiana patty,frozen 1 patty with sauce (5 oz.) 6
Chicken patty,fried,frozen 1 (2 1/2 oz.) 4
Chicken pieces (nugget-style),fat-free,frozen 3 (3 oz.) 4
Chicken pieces (nugget-style),fried 6 pieces (2" x 3/4") 5
Chicken pieces (nugget-style),fried,fast food 6 pieces 7
Chicken pieces (nugget-style),frozen 6 (3 oz.) 6
Chicken roll luncheon meat 1 slice (1 oz.) 1
Chicken salad 1/2 cup 6
Chicken salad, Oriental 2 cups 7
Chicken salad,store-bought 1/2 cup (3 1/2 oz.) 5
Chicken salad sandwich 1 10
Chicken sandwich,fried,fast food 1 12
Chicken sandwich,grilled,fast food 1 9
Chicken sandwich,grilled,frozen 1 (4 1/2 oz.) 6
Chicken soup,cream of,canned (made with low-fat or skim milk) 1 cup 4
Chicken soup,cream of,canned (made with whole milk) 1 cup 5
Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk) 1 cup 3
Chicken soup,hot and spicy 1 cup 4
Chicken soup,with matzo balls 1 cup soup with 2 (1 1/2") matzo balls 3
Chicken soup,without matzo balls 1 cup 1
Chicken stew,canned 1 cup (8 1/2 oz.) 4
Chicken tetrazzini 1 1/2 cups 9
Chicken thigh,barbequed,with skin (with bone) 1 (3 oz.) 5
Chicken thigh,cooked,without skin (no bone) 1 (2 oz.) 3
Chicken thigh,cooked,with skin (no bone) 1 (2 oz.) 4
Chicken thigh,cooked,without skin (with bone) 1 (3 oz.) 3
Chicken thigh,cooked,with skin (with bone) 1 (3 oz.) 4
Chicken thigh,fried,with skin (with bone) 1 (3 oz.) 6
Chicken thigh,fried,with skin,fast food 1 8
Chicken vegetable soup in a cup 1 (1 oz. dry) 2
Chicken wing,fried,with skin,fast food 1 5
Chicken with cashews 1 cup 11
Chicken with dumplings 3 oz. chicken with 2 dumplings 7
Chicken with rice soup,canned 1 cup 2
Chicken with wild rice soup,canned 1 cup 2
Chickpeas,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Chicory (curly endive) 1 cup or 6 oz. 0
Chiffon pie 1/8 of 9" one-crust pie 8
Chili,bean, in a cup 1 (2 oz. dry) 3
Chili,frozen 1 cup (8 oz.) 12
Chili,low-fat,canned 1 cup (9 oz.) 4
Chili,turkey,with beans,canned 1 cup (8 1/2 oz.) 3
Chili,turkey,without beans,canned 1 cup (8 1/2 oz.) 3
Chili,vegetarian,low-fat or fat-free (5 grams or more dietary fiber per cup) 1 cup 2
Chili,vegetarian,low-fat or fat-free,canned 1 cup 3
Chili con carne,with beans 1 cup 7
Chili con carne,without beans 1 cup 8
Chili con queso 1/4 cup 3
Chili con queso,canned 1/4 cup (2 oz.) 2
Chili con queso,frozen 1/4 cup (2 oz.) 5
Chili dog on a roll 1 10
Chili mac,canned 1 cup (8 oz.) 5
Chili rellenos 2 16
Chili sauce,bottled 1 tbsp 0
Chili sauce,green or red 1/4 cup 1
Chili with beans,canned 1 cup (9 oz.) 8
Chili without beans,canned 1 cup (8 1/2 oz.) 11
Chimichanga,beef 1 (3" x 3 1/2") 11
Chimichanga,beef or chicken,with beans,frozen 1 (6 1/2 oz.) 8
Chimichanga,chicken 1 (3" x 3 1/2") 10
Chinese vegetables,with beef or pork 1 cup 8
Chinese vegetables,with chicken 1 cup 7
Chinese vegetables,with shrimp or tofu 1 cup 5
Chitterlings 1 oz. 2
Chocolate,any type 2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz. 3
Chocolate drink 1 cup (8 fl. oz.) 3
Chocolate milk, low-fat (2%) 8 fl. oz. 4
Chocolate mousse 1 cup 11
Chocolate spread 2 tbsp (1 oz.) 4
Cholent 1 1/2 cups 5
Chorizo 1 link (5" long) or 3 1/2 oz. 9
Chow mein,beef,chicken, or pork,canned 1 cup 1
Chow mein noodles,homemade or packaged 1/2 cup 3
Chow mein,noodles,with beef or pork 1 cup 7
Chow mein noodles,with chicken or shrimp 1 cup 6
Chutney 1 tbsp. 1
Cinnamon bun 1 (3" diameter) or 2 oz. 5
Cioppino 1 1/2 cups 6
Clams,baked 6 8
Clams,canned 1/2 cup or 4 oz. 2
Clams,cooked 1/2 cup (2 oz.) 1
Clams,fried 1 cup 15
Clams,fried,frozen (prepared without fat) 3 oz. 6
Clams,stuffed,frozen (prepared without fat) 1 (3 oz.) 3
Clam sauce,red 1/2 cup 3
Clam sauce,red,store-bought 1/2 cup (4 1/2 oz.) 2
Clam sauce,white 1/2 cup 9
Clam sauce,white,store-bought 1/2 cup (4 1/4 oz.) 3
Clam-tomato juice 1 cup (8 fl. oz.) 1
Club sandwich 1 16
Cobbler,fruit,any type 1 cup 7
Cobbler,fruit,frozen 4 1/2 oz. 6
Cobb salad (without dressing) 3 cups 12
Cocktail sauce 1/4 cup 1
Cocoa,hot,instant 6 fl. oz. 2
Cocoa,hot,instant,fat-free 6 fl. oz. 1
Cocoa,hot,instant,no sugar added 6 fl. oz. 1
Cocoa,unsweetened 1 tsp. 0
Coconut,cream of 1/4 cup (2 fl. oz.) 5
Coconut,shredded 1 tsp. 0
Coconut-custard pie 1/8 of 9" one crust pie
Coconut ginger soup,Thai,canned 1 cup 3
Coconut juice or water 1 can (12 fl. oz.) 3
Coconut milk 1/4 cup (2 fl.oz.) 4
Coconut milk,light 1/4 cup (2 fl. oz.) 1
Cod,cooked 1 fillet (6 oz.) 4
Coffee,decaffeinated or regular,black,without sugar 1cup 0
Coffee cake 3" square or 1/12 of 9" tube 6
Coffee cake,fat-free,store-bought 1 serving (2 oz.) 3
Coffee cake,store-bought 1 serving (2 oz.) 5
Coffee drink,Jamaican,store-bought 1 cup (8 fl. oz.) 2
Coffee drink,latte or mocha,with milk 1 bottle or 1 can (10 fl. oz.) 4
Coffee mix,flavored,sugar-free (prepared according to package directions) 1 cup (8 fl. oz.) prepared 1
Coffee mix,flavored,with sugar (prepared according to package directions) 1 cup (8 fl. oz.) prepared 1
Coffee substuitute or cereal beverage powder 1 tsp. 0
Cognac 1 1/2 fl. oz. 2
Coleslaw 1/2 cup 3
Coleslaw,fast food 1 serving 5
Coleslaw,store-bought 1/2 cup (3 1/2 oz.) 4
Concentrated yeast extract 1 tsp. 0
Cookies (any type other than the following listings),homemade or packaged 2 small (1 oz.) 3
Cookies,amaretti 1 (1" diameter) 2
Cookies,bar 1 (1" x 4") 3
Cookies,fig bar 2 bars (1 oz.) 2
Cookies,fortune 1 1
Cookies,fruit bar,any type 2 bars (1 oz.) 2
Cookies,gingerbread 1 (2" diameter) 2
Cookies,gingersnap 2 (1/2 oz.) 1
Cookies,reduced-calorie 2 small (1 oz.) 2
Cookies,sugar-free,store-bought 2 small (1 oz.) 2
Cookies,vanilla wafers 3 (1/2 oz.) 2
Cookies,vanilla wafers,reduced-fat 3 (1/3 oz.) 1
Coq au vin 2 cups (7 oz.) 13
Coquilles St. Jacques 2 shells 9
Corn,baby (ears) 1 cup 1
Corn,breaded,frozen (prepared without fat) 6 (3 oz.) 4
Corn,kernels or cream-style 1 cup (6 oz.) 2
Corn bread 2" square 2
Corn chips 10 large or 30 small (1 oz.) 4
Corn chowder,canned (made with low-fat or skim milk) 1 cup 4
Corn chowder,canned (made with whole milk) 1 cup 5
Corn chowder soup in a cup 1 (1 oz. dry) 3
Corn dog 1 (2 3/4 oz.) 5
Cornflake crumbs 3/4 oz. (5 tbsp.) 2
Cornish hen,without skin,cooked 1/2 hen 4
Cornish hen,with skin,cooked 1/2 hen 9
Cornmeat,cooked 1/4 cup (2 oz.) 4
Cornmeat,uncooked 2 tbsp. (1/2 oz.) 1
Cornmeal mix,self-rising 2 tbsp. (3/4 oz.) 1
Corn nuts 1/2 cup (1 1/2 oz.) 4
Corn on the cob 1 small ear (5") or 4 oz. 1
Cornstarch 1 tsp. 1
Couscous,(semolina) 1 cup cooked (6 oz.) or 2 oz. uncooked 3
Couscous in a cup 1 (2 oz. dry) 4
Crab,deviled 1/2 cup 5
Crab,stuffed,frozen 1 (3 oz.) 3
Crab cakes 2 (each 2 1/4 oz. or 3" round) 7
Crabmeat,artificial 1/2 cup (3 oz.) 2
Crabmeat,canned 1/2 cup or 4 oz. 2
Crabmeat,cooked 1/2 cup (2 oz.) 1
Crab puffs 6 (1 1/2" rounds) 7
Crab Rangoon 1 large (4 1/2") or 5 mini 4
Crab Rangoon,frozen 8 (5 1/4 oz.) 11
Cracker meal 3 tbsp. 2
Crackers 1 oz. 3
Crackers,cheese squares,mini,regular, or reduced-fat 1 oz. 3
Crackers,fat-free 2 (3/4 oz.) 1
Crackers,snack,with filling (cheese,wheat,rye,toast, or wafer crackers with cheese,peanut butter, or cream cheese filling) 6 (1 1/4 oz.) 5
Cranberries,dried 1/4 cup (1 1/2 oz.) 2
Cranberries,fresh 1 cup (4 oz.) 1
Cranberry juice cocktail,low-calorie 1 cup (8 fl. oz.) 1
Cranberry juice cocktail,regular 1/2 cup (4 fl. oz.) 1
Cranberry sauce 1/4 cup 2
Crayfish,canned 1/2 cup or 4 oz. 2
Crayfish,cooked 1/2 cup (2 oz.) 1
Cream,clotted (English double devon cream) 2 tbsp. 4
Cream,light (coffee/table cream) 2 tbsp (1fl. oz.) 2
Cream,medium 2 tbsp. (1 fl. oz.) 2
Cream,whipped,homemade (no sugar added) 1/4 cup 3
Cream,whipping,heavy or light 2 tbsp. (1 fl. oz.) 3
Cream cheese, light or whipped 2 tbsp. (1 oz.) 1
Cream cheese,nonfat 4 tbsp. (2 oz.) 1
Cream cheese,regular 1 tbsp. (1/2 oz.) 1
Cream cheese,tofu 2 tbsp. (1 oz.) 2
Creamer,nondairy 2 tbsp liquid (1 fl. oz.) 1
Creamer,nondairy 1 tbsp. powder 1
Creamer,nonfat,flavored 2 tbsp. liquid (1 fl. oz.) 1
Cream pie,with fruit 1/8 of 9" one-crust pie 9
Cream pie,without fruit 1/8 of 9" one-crust pie 9
Cream pie,with or without fruit,frozen 1 slice (4 3/4 oz.) of one-crust pie 10
Cream puff 1 (2 oz.) 9
Creme caramel 1 cup 5
Creme fraiche 2 tbsp. 3
Creole,chicken,without rice 1 1/2 cups 9
Creole,fish,without rice 1 1/2 cups 6
Creole,shrimp,store-bought 1 cup (9 1/2 oz.) 5
Crepes 2 (6" diameter) 5
Crepes,chicken 2 16
Crepes,seafood 2 13
Crepes suzette 2 12
Crispbreads 3/4 oz. 1
Croissant,chocolate-filled 1 (5" long) or 1 3/4 oz. 6
Croissant,plain 1 (5" long) or 1 3/4 oz. 5
Croque Monsieur 1 8
Croquettes,beef 2 (each 2 1/2 oz.) 10
Croquettes,chicken 2 (each 2 1/2 oz.) 9
Croutons,homemade 1/2 cup 4
Croutons,packaged 1/2 cup (1 oz.) 3
Croutons,packaged,fat-free 1/2 cup (1 oz.) 2
Cruller 1 small or 1/2 large (1 oz.) 3
Crumpet 1 2
Cucumber 1 cup,1 medium, or 4 oz. 0
Cupcake,with icing,creme-filled,store-bought 1 (1 1/2 oz.) 3
Cupcake,with icing,unfilled 1 (3" diameter) 5
Currants,dried 1/4 cup (1 1/2 oz.) 2
Currants,fresh 1 cup (4 oz.) 1
Curry,beef,chicken, or lamb 1 cup 9
Custard 1 cup 6
Custard pie 1/8 of 9" one-crust pie 7



D
Name Amount Points
Daikon 1 cup 0
Daiquiri 1 (3 fl. oz.) 3
Daiquiri mix 1/2 cup (4 fl. oz.) mix 3
Dairy shake,reduced-calorie 1 packet 2
Danish,fast food 1 8
Danish,store-bought 1 (2 1/4 oz.) 6
Date nut bread 1 slice (5" x 1/2") 5
Dates,dried 1/4 cup (5 dates) 2
Dates,fresh 2 (3/4 oz.) 1
Dhansak 1 cup 6
Dip,any type 2 tbsp. 2
Dip,Artichoke,baked 1/4 cup 6
Dip,Spinach 1/4 cup 5
Dolma 4 4
Dolma,store-bought 4 (3 1/2 oz.) 3
Donair 4 oz. meat witth onion,tomato and 2 tbsp. sauce 14
Donair sauce 2 tbsp. 2
Doro wat 1 cup 7
Doughnut holes,yeast,glazed 2 3
Doughnuts,any type,store bought 1 (2 oz.) 5
Doughnuts,cake-type 1 (3" diameter) 6
Doughnuts,cake-type,sugared or glazed 1 (3 " diameter) 6
Doughnut,cake-type,with icing 1 (3" diameter) 7
Doughnut,holes,yeast,glazed 2 3
Doughnuts,mini,chocolate-covered,store-bought 3-4 doughnuts (2 oz.) 7
Doughnuts,mini,powdered sugar-covered,store bought 3-4 doughnuts (2 oz.) 6
Doughnuts,with creme filling 1 (3 1/2"x 2 1/2" oval) 8
Doughnuts,yeast,plain or glazed 1 (3 " diameter) 6
Doughnuts,yeast,with jelly filling 1 (3 1/2" x 2 1/2" oval) 7
Duck,wild or domestic,without skin,cooked 1/4 duck (3 1/2 oz. without bone) 5
Duck,wild or domestic,with skin,cooked 1/4 duck (3 1/2 oz. without bone) 13
Duck a l orange 1/4 duck with 2 tsbp. sauce 19
Duck sauce 1 tbsp. 1
Duck with fruit sauce 1/4 duck with skin and 1/2 cup sauce 13
Dumplings,beef or pork,fried 4 11
Dumplings,beef or pork,steamed 4 6
Dumplings,chicken,fried 4 9
Dumplings,chicken,steamed 4 4
Dumplings,shrimp,fried 4 9
Dumplings,shrimp,steamed 4 4



E
Name Amount Points
Eclair 1 (4" long) 9
Egg and cheese sandwich,fast-food 1 8
Egg drop soup 1 cup 1
Egg foo yung,Beef 1 (3" diameter) 4
Egg foo yung,Chicken 1 (3" diameter) 4
Egg foo yung,Pork 1 (3" diameter) 5
Egg foo yung,Shrimp 1 (3" diameter) 4
Eggnog,reduced-calorie,without liquor 1/2 cup (4 fl. oz.) 3
Eggnog,with liquor 1/2 cup (4 fl. oz.) 4
Eggnog,without liquor 1/2 cup (4 fl. oz.) 4
Eggnog,store-bought,without liquor 1/2 cup (4 fl. oz.) 5
Eggplant,cooked 1 cup (3 oz.) 0
Eggplant Parmigiana,frozen 5 oz. 4
Eggplant Parmigiana,without sauce 1 serving (3" x 4") 11
Eggplant Parmigiana,with sauce 1 serving (3" x 4"),with 1/2 cup Italian tomato sauce 13
Egg roll,Beef 1 (4 1/2" long) 5
Egg roll,Chicken 1 (4 1/2" long) 4
Egg roll,Chicken,store-bought 1 (3 oz.) 3
Egg roll,Pork 1 (4 1/2" long) 5
Egg roll,Pork,store-bought 1 (3 oz.) 3
Egg roll,Shrimp 1 (4 1/2" long) 4
Egg roll,Shrimp,store-bought 1 (3 oz.) 3
Egg roll,Vegetable 1 (3 oz.) 3
Egg roll snacks,pork,shrimp, or vegetable,store-bought 3 oz. 3
Egg roll wrapper 1 (1/2 oz.) 1
Eggs,Deviled 2 stuffed halves 4
Eggs,Fried 1 large 2
Eggs,scrambled 2 2 or 1/2 cup 5
Eggs,substitute,fat-free 1/4 cup 1
Eggs,scrambled 1/4 cup.>2/td>
Eggs,scrambled 2 (scrambled with 2 tsp. fat) 6
Eggs,scrambled,fast food 1 serving 4
Egg salad 1/2 cup 7
Egg salad sandwich 1 10
Eggs Benedict 2 English muffin halves with 2 eggs and 1/4 cup hollandaise sauce 16
Egg substitute,fat-free 1/4 cup 1
Egg white 1/2 0
Egg whites 3 1
Elderberries 1 cup (5 oz.) 1
Elk,cooked 1 oz. 1
Empandas 2 (3" diameter) 3
Emu,cooked 1 oz. 1
Enchilada,beef,cheese,or chicken,store-bought 1 (4 1/2 oz.) 4
Enchilada meal,beef,cheese, or chicken,frozen (2 enchiladas,beans, & rice) 1 (11 1/2 oz.) 7
Enchiladas,beef,cheese or pork 2 12
Enchiladas,chicken 2 11
Enchilada sauce 1/2 cup (4 oz.) 1
Endive,Belgain (French) 1 cup (2 oz.) 0
Escargots 9 snails with 2 tbsp. butter 9
Escarole 1 cup 0
Escarole soup,canned 1 cup 1
Etouffee,crawfish or shrimp,store-bought 1 cup (9 oz.) 8
Etouffee mix 2 tbsp. mix 1



F
Name Amount Points
Fadge 1 cup 3
Fajita kit,beef or chicken,frozen (prepared according to package directions) 2 (7 1/2 oz.) 5
Fajitas,Beef 2 11
Fajitas,Chicken 2 8
Fajitas,Pork 2 13
Fajitas,Shrimp 2 8
Falafel in pita 1 large pita with 4 falafel patties (each 2" diameter or 1/2 oz.) 13
Falafel patties 4 (each 2" diameter or 1/2 oz.) 10
Falafel patties, from mix (prepared according to package directions) 2 4
Fennel (anise,sweet anise, or finocchio) 1 cup or 1 oz. 0
Fettuccini Alfredo 1 cup 16
Fettuccini Alfredo,frozen 1 cup (7 oz.) 7
Fettuccini with broccoli and chicken in Alfredo sauce, frozen 1 cup (8 oz.) 9
Fiddlefern (fiddlehead greens) 1 cup 0
Fig,dried 1 (3/4 oz.) 1
Fig,fresh 1 (2 oz.) 0
Filo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Fish,Anchovies,canned in oil,drained 6 1
Fish,Baked,stuffed 1 serving 8
Fish,Bass,striped,cooked 1 fillet (6 oz.) 5
Fish,Blackened 1 fillet (6 oz.) 12
Fish,Bluefish,cooked 1 fillet (6 oz.) 6
Fish,Carp,cooked 1 fillet (6 oz.) 7
Fish,Catfish,cooked 1 fillet (6 oz.) 6
Fish,Cod,cooked 1 fillet (6 oz.) 4
Fish,Dried 1 oz. 2
Fish,Eel 1 oz. 2
Fish,Flounder 1 fillet (6 oz.) 4
Fish,Fried 1 fillet (6 oz.) 12
Fish,Grouper 1 fillet (6 oz.) 4
Fish,Haddock,cooked 1 fillet (6 oz.) 4
Fish,Halibut,cooked 1 fillet (6 oz.) 5
Fish,Herring,cooked 1 oz. 1
Fish,Mackeral,canned 1/2 cup 3
Fish,Mackeral,cooked 1 fillet (6 oz.) 8
Fish,Mahimahi(dolphinfish),cooked 1 fillet (6 oz.) 4
Fish,Perch,cooked 6 oz. 4
Fish,Pike,cooked 1 fillet (6 oz.) 4
Fish,Pollock,cooked 6 oz. 4
Fish,Pompano,cooked 6 oz. 9
Fish,Rockfish,cooked 1 fillet (6 oz.) 4
Fish,Salmon,canned 1/2 cup (4 oz.) 4
Fish,Salmon,cooked 1 fillet (6 oz.) 7
Fish,Salmon,grilled,frozen 3 oz. 2
Fish,Salmon,smoked 1 oz. 1
Fish,Sardines,canned in oil,drained 5 3
Fish,Smelt,cooked 1 oz. 1
Fish,Snapper,cooked 1 fillet (6 oz.) 4
Fish,Sole,cooked 1 fillet (6 oz.) 4
Fish,Stuffed,frozen 1 (5 oz.) 5
Fish,Swordfish,cooked 1 steak (6 oz.) 4
Fish,Trout,cooked 1 fillet (6 oz.) 8
Fish,Trout,rainbow,cooked 1 fillet (6 oz.) 6
Fish,Tuna,canned in oil,drained 1/2 cup 5
Fish,Tuna,canned in water 1/2 cup 3
Fish,Tuna,cooked 1 fillet (6 oz.) 6
Fish,Tuna,grilled,frozen 1 oz. 2
Fish,Whitefish,smoked 2 oz. 1
Fish,Whiting,cooked 6 oz. 4
Fish amandine 1 fillett (6 oz.) 13
Fish and brewis 1 cup 13
Fish and cheese sandwich,fried,fast food 1 13
Fish and chips 5 oz. fish fillet with 20 chips (french-fries) 16
Fish fillet,battered,frozen (prepared without fat) 1 small (3 oz.) 5
Fish fillet,grilled,with garlic butter,frozen 1 (3 3/4 oz.) 3
Fish fillet,grilled,with lemon pepper,frozen 1 (3 3/4 oz.) 3
Fish fillets,breaded,frozen (prepared without fat) 2 (3 3/4 oz.) 7
Fish fillets,light,breaded,frozen (prepared without fat) 3 1/4 3
Fish fillet,sandwich,frozen 1 (4 1/2 oz.) 8
Fish portions,breaded or battered, prepared from minced fish,frozen (prepared without fat) 3 oz. 5
Fish sticks,breaded,frozen 4 4
Fish Veronique 6 oz. 11
Flan 3/4 cup 8
Flanken 2 slices (4 oz.) 8
Flatbreads 3/4 oz. 1
Flauta,Beef 1 (6" x 1 1/4") 12
Flauta,Chicken 1 (6" x 1 1/4") 10
Flauta,Pork 1 (6" x 1 1/4") 11
Flour,any type 1 tsp. 0
Flour,any type 3 tbsp. (3/4 oz.) 1
Flour,Potato 1 tsp. 0
Flour,Potato 1/4 cup 2
Flour,soy 1/4 cup 2
Flour,White 1 cup 9
Flour,White 3 tbsp. 1
Flour,White 1 tsp. 0
Flour,Whole Wheat 1 cup 8
Flour,Whole Wheat 3 tbsp. 1
Flour,Whole Wheat 1 tsp. 0
Focaccia 1 piece (10" diameter) 25
Focaccia bread,any type,store-bought 2 oz. 3
Fondue,cheese 1/2 cup fondue with 2 oz. bread 12
Frankfurter,Rolls,light 1 (1 1/2 oz.) 2
Frankfurter,Rolls,reduced-calorie 1 (1 1/2 oz.) 1
Frankfurter,Rolls,regular 1 (1 1/2 oz.) 3
Frankfurter,beef and pork,regular 1 (1 3/4 oz.) 5
Frankfurter,beef and pork,fat-free 1 (1 3/4 oz.) 1
Frankfurter,beef and pork,light 1 (1 3/4 oz.) 2
Frankfurter,beef and pork, with cheese 1 (1 3/4 oz.) 5
Frankfurter,chicken 1 (2 oz.) 4
Frankfurter,turkey 1 (2 oz.) 3
Frankfurter,turkey,fat-free 1 (1 1/2 oz.) 1
Frankfurter,turkey,light 1 (2 oz.) 3
Franks in blankets,frozen 6 (3 oz.) 9
French fries 20 (each about 4 1/2" long) or 2 oz.) 10
French fries,fast food 1 large serving 13
French fries,fast food 1 medium serving 10
French fries,fast food 1 small serving 6
French fries,frozen,baked 15 (3 oz.) 2
French toast 2 slices 7
French toast,frozen,baked 2 slices (4 oz.) 5
French toast sticks,fast food,without syrup 6 12
French toast sticks,frozen 3 (2 1/2 oz.) 6
Fried ice cream 1 scoop (1/2 cup) 9
Fritters,corn 3 (each 2 1/2" x 2") 5
Fritters,vegetable 1 cup 10
Frog's legs,fried 2 (3 oz. with bone) 4
Fromage frais (soft cheese with fruit) 3 1/2 oz. 3
Frosting,store-bought,regular or reduced-fat 2 tbsp (1 oz.) 3
Fructose 1 tbsp 1
Fruit,candied 2 tbsp. 1
Fruit,dried,mixed 1/4 cup (1 1/2 oz.) 2
Fruit,spreadable 1 1/2 tbsp. 1
Fruit butter,any type 1 tbsp. 1
Fruitcake 1 slice (2 1/2" x 1 3/4" x 1/2") or 2 oz. 4
Fruit cocktail,unsweetened,canned 1 cup (9 oz.) 2
Fruit compote 1/2 cup 4
Fruit drink mix,powdered 8 fl. oz. prepared 2
Fruit-flavored pieces 1 package 2
Fruit-flavored rolls 1 large 1
Fruit-flavored rolls 1 small 1
Fruit ice 1 scoop (1/2 cup) 3
Fruit juice,combined,any type 1/2 cup (4 fl. oz.) 1
Fruit juice bar,frozen 1 (2 1/2 oz.) 1
Fruit juice bars,no sugar added,frozen 2 (each 2 oz.) 1
Fruit juice cup,frozen 1 (6 1/2 oz.) 3
Fruit pie,individual,store-bought 1 (4 1/2 oz.) 10
Fruit pie filling,canned 1/3 cup (3 oz.) 2
Fruit pie filling,light,canned 1/3 cup (3 oz.) 1
Fruit salad 1 cup (9 oz.) 2
Fudge,plain 1 piece (1" x 2") or 1 oz. 3
Funnel cake 1/2 (8" diameter) 12


G
Name Amount Points
Garlic bread 1 slice (1 oz.) 4
Garlic bread,frozen 1 piece 4
Gazpacho 1 cup 5
Gazpacho,canned 1 cup 1
Gefilte fish 1 piece (2 1/2 oz.) 2
Gelatin,fruit flavored 1/2 cup prepared 2
Gelatin,fruit flavored,sugar free 1/2 cup prepared 0
Gelatin-fruit mold 1/2 cup 3
General Tso's chicken 1 cup 15
Gherkins,fresh 1 cup or 1 medium 0
Giardeniera (vegetable medley, without olives, packed in vinegar) 1 cup 0
Gin 1 jigger ( 1 1/2 fl. oz.) 2
Gin and tonic 1 ( 6 fl. oz.) 4
Gingerbread 3" square 6
Gin gimlet 1 (2 1/2 fl. oz.) 3
Gizzards,cooked 1 oz. 1
Gnocchi,any type 1 cup 7
Gnocchi,cheese 1 cup 13
Gnocchi,potato 1 cup 4
Gnocchi,spinach 1 cup 9
Goat meat,cooked 1 oz. 1
Gobo (burdock) 1/2 cup (2 oz.) 1
Goose,wild,cooked 1 oz. 1
Gooseberries 1 cup (5 oz.) 1
Gourd,white,flowered 1 cup 0
Graham cracker crumbs 2 tbsp. 1
Graham crackers 2 (2 1/2" squares) or 1/2 oz. 1
Graham crackers,chocolate-covered 2 (1/2 oz.) 2
Graham crackers,mini,any variety 3/4 oz. 2
Granola bar,any type other than chocolate-covered 1 (1 oz.) 3
Granola bar,chocolate-covered 1 (1 1/3 oz.) 4
Granola bar,reduced-calorie 1 (1 oz.) 2
Grapefruit 1 (16 oz.) 2
Grapefruit juice,any type 1/2 cup (4 fl. oz.) 1
Grapefruit sections 1 cup (9 oz.) 1
Grape juice (carbonated or non-carbonated) 1/2 cup (4 fl. oz.) 1
Grape leaves 1 cup 0
Grapes 1 cup, 20 small or 12 large 1
Gravy,beef,chicken or turkey,canned 1/4 cup 1
Gravy,brown 1/4 cup 2
Gravy,cream 1/4 cup 3
Gravy,fat-free,canned 1/2 cup 1
Gravy,sausage,canned 1/4 cup 2
Gravy and salisbury steak,frozen 1 steak with gravy (4 3/4 oz.) 4
Gravy and sliced beef,canned 1/2 cup (5 oz.) 6
Gravy and sliced beef,frozen 2 slices with gravy (4 3/4 oz.) 2
Gravy and sliced turkey,frozen 2 slices with gravy (4 3/4 oz.) 2
Greek salad,with dressing 3 cups 8
Green papaya 1 cup 1
Greens (beet,chard,collard,dandelion,kale,mustard,turnip),cooked 1 cup 0
Green tea ice cream 1 scoop (1/2 cup) 4
Grouper 1 fillet (6 oz.) 4
Guacamole 1/4 cup 2
Guacamole,store-bought 1/4 cup (2 oz.) 2
Guava 1 (4 oz.) or 1/3 pulp 1
Guinea hen,cooked 1 oz. 1
Gum,chewing,with sugar or sugarless 1 stick or piece 0
Gumbo,seafood,with rice 1 cup 3
Gumbo,seafood,with rice,store-bought 1 cup (9 oz.) 5
Gumbo,with rice mix 1/4 cup mix (1 1/2 oz.) 3
Gumbo base (seasoning mix) 1 1/2 tbsp. (1/2 oz.) 1
Gumdrops 8 (1 oz.) 3
Gyro 1 (6") 12




H
Name Amount Points
Haddock 1 fillet (6 oz.) 4
Half and Half 2 tbsp.(1 fl. oz.) 1
Halibut 1 fillet (6 oz.) 4
Halvah 1 piece (2" x 1 3/4" x 1") 5
Halvah,store-bought 1 1/2 oz. 6
Ham,cooked 1 slice, 1/2 cup cubed or shredded or 2 oz. 3
Ham,glazed, with pineapple 4 oz. ham with 1/2 pineapple slice 6
Ham and cheese sandwich,grilled 1 15
Hamantaschen 1 piece (3" diameter) 3
Hamburger,microwave,frozen 1 small (1 1/2 oz.) 3
Hamburger bun, 1 3
Hamburger bun,light, 1 2
Hamburger bun,reduced-calorie 1 1
Hamburger,dinner in a box 1 cup prepared 7
Hamburger,Large,fast-food 1 13
Hamburger,microwave,frozen 1 small (1 1/2 oz.) 3
Hamburger,Small,fast-food 1 6
Hamburger,without mayonnaise,lettuce & tomato 1 9
Haroset 1 cup 4
Hash,corned beef,canned 1 cup 10
Hash,roast beef,canned 1 cup 9
Hazelnut and chocolate spread 1 tbsp. (1/2 oz.) 2
Hazelnuts 20 nuts (1 oz. shelled) 4
Heart,Beef,cooked 1 oz. 1
Heart,Chicken,cooked 1 oz. 1
Hearts of palm (palmetto) 1 cup (7 oz.) 0
Herring,chopped 1/4 cup 4
Herring,cooked 1 oz. 2
Herring,pickled 1/2 cup 2
Herring fillets,store-bought 1/4 cup (2 oz.) 3
Herring in cream sauce,store-bought 1/4 cup (2 oz.) 3
Herring in wine sauce,store-bought 1/2 cup (2 oz.) 2
Herring salad 1/4 cup (2 oz.) 3
Highball 1 (6 fl. oz.) 3
Hoisin sauce 1 tsp. 0
Hollandaise sauce 1/4 cup 8
Hollandaise sauce,store-bought 1/4 cup (2 oz.) 4
Hominy,whole 1 cup cooked 2
Hominy grits 1 cup cooked (9 oz.) or 1 1/2 oz. uncooked 2
Honey 1 tbsp. 1
Honey 1 cup 20
Honey bun,glazed 1 (4' x 3" oval) 6
Honey cake 1 slice (5" x 3" x 1") 7
Honey roll 1 5
Honeydew melon 1/8 (6 oz.) or 1 cup 1
Horseradish,prepared 1 tbsp. 0
Horseradish sauce,store-bought 2 tbsp. (1 oz.) 3
Horseradish tree leaves (marongay) 1 cup or 1 oz. 0
Hot and sour soup 1 cup 2
Hot chocolate,homemade,without whipped topping 1 cup (8 fl. oz.) 6
Hot chocolate,homemade,with whipped topping 1 cup (8 fl. oz.) 7
Hot dog sauce 1/4 cup (2 oz.) 1
Huevos rancheros 2 eggs on 2 tortillas 14
Hummus,any type 1/4 cup 3
Hummus,store-bought 1/4 cup 2
Hunan Beef 1 cup 9
Hush puppies 2 4
Hush puppies,frozen (prepared without fat 3 (2 oz.) 2
Hush puppy mix 1/4 cup mix (1 oz.) 3



I
Name Amount Points
Ice cream,fat-free,no sugar added 1 scoop (1/2 cup) 2
Ice cream,fat-free,sweetened with sugar 1 scoop (1/2 cup) 2
Ice cream,fried 1 scoop (1/2 cup) 11
Ice cream,light,no sugar added 1 scoop (1/2 cup) 2
Ice cream,light,sweetened with sugar 1 scoop (1/2 cup) 3
Ice cream,premium 1 scoop (1/2 cup) 7
Ice cream,regular 1 scoop (1/2 cup) 4
Ice cream bar,chocolate-covered 1 (3 fl. oz.) 5
Ice cream bar,chocolate-covered,with crisp rice,no sugar added 1 (1 1/2 oz.) 3
Ice cream bar,chocolate-covered,with crisp rice,sweetened with sugar 1 (2 oz.) 5
Ice cream cone,plain or sugar 1 small 1
Ice cream sandwich 1 4
Ice cream sandwich,reduced-calorie 1 4
Ice cream soda 1 (12 fl. oz.) 8
Ice cream sundae 1 scoop (1/2 cup) ice cream with syrup,nuts, and whipped topping 8
Ice cream sundae cone 1 (3 1/2 oz.) 8
Ice pop,fruit-flavored 1 (1 3/4 fl. oz.) 1
Instant breakfast 1 envelope prepared with 1 cup reduced-fat(2%) milk 5
Instant breakfast 1 envelope prepared with 1 cup fat-free milk 4
Instant breakfast 1 envelope prepared with 1 cup whole milk 6
Irish brown stew 1 cup 7
Irish coffee 1 (6 fl. oz. with 2 tbsp. whipped cream) 4
Irish soda bread 1/12 of 8" round loaf or 3 1/2 oz. 5
Italian Ice,resturant prepared 1/2 cup 1
Italian toast snacks,store-bought 4 (1 oz.) 3



J
Name Amount Points
Jackfruit 1/2 cup 2
Jalapenos,stuffed (prepared without fat) 2 (each 1 oz.) 4
Jambalaya,chicken,with rice 1 1/2 cups 9
Jambalaya,fish,with rice 1 1/2 cups 7
Jambalaya mix 1/4 cup (1 1/2 oz.) 3
Jam,jelly, or preserves 1 tbsp. 1
Jelly beans 10 (1 oz.) 2
Jerusalem artichokes (sunchokes) 1 cup (5 oz.) 0
Jicama (yam bean root,chop suey root,Chinese yam) 1 cup or 4 oz. 0



K
Name Amount Points
Kabobs,beef,chicken, or lamb 2 skewers 8
Kabobs,fish 2 skewers 6
Kasha (buckwheat groats) 1 cup cooked or 2 oz. uncooked 3
Kasha varnishkes 1 cup 4
Kataifi 1 piece (2" long) 5
Ketchup 1/4 cup 1
Key Lime pie 1/8 of 9" one-crust pie 12
Kheer 1/2 cup 5
Kibbe,baked 3 (1 1/2" squares) 3
Kibbe,uncooked 1/2 cup 4
Kidney,cooked 1/2 cup (2 oz.) 2
Kim Chee (Korean-style pickled vegetables) 1 cup (4 oz.) 0
Kishke 1 small piece 4
Kiwi fruit 1 (4 oz.) 1
Knish,any type 1 (3 1/2" square) 6
Knish,potato,store-bought 1 (4 1/2 oz.) 3
Knockwurst 2 oz. 5
Kohlrabi,cooked or uncooked 1 cup or 2 medium 0
Kreplachs,boiled 2 (each 4" x 3" x 3") 5
Kreplachs,fried 2 (each 4" x 3" x 3") 7
Kreplachs,frozen 4 (3 oz.) 4
Kugel,lukschen 1 piece (3" x 3 1/4") 7
Kugel,noodle,store-bought 1/2 cup (4 oz.) 3
Kugel,potato 1 piece (3" x 3 1/4") 3
Kugel,potato,store-bought 1/2 cup (3 1/2 oz.) 4
Kumquats 10 small or 5 medium (3 oz.) 1
Kung pao chicken 1 cup 16
Kung pao sauce 2 tbsp. 1



L
Name Amount Points
Ladyfingers,store-bought 1 large or 2 small (1/2 oz.) 1
Lamb,ground,cooked 1/2 cup (2 oz.) 4
Lamb,regular,cooked 1 slice,1 chop,1/2 cup cubed or shredded or 2 oz. 4
Lamb,lean (leg and loin cuts with all visible fat trimmed),cooked 1 slice,1chop,1/2 cup cubed or shredded or 2 oz. 3
Lamb,biryani 1 cup 12
Lamb's quarters,cooked 1 cup 1
Lamb stew 1 cup 5
Lard 1 tbsp. 3
Lasagna,cheese,with tomato sauce,frozen 1 package (10 oz.) 8
Lasagna,chicken,frozen 1 cup (7 oz.) 5
Lasagna,vegetable,frozen 1 cup (7 1/2 oz.) 5
Lasagna,with meat 1 cup 6
Lasagna,with meat sauce,frozen 1 cup (7 1/2 oz.) 6
Lasgana noodles,uncooked 2 1/2 or 2 oz. 4
Lasagna,vegetable,frozen 1 cup 5
Lasagna,vegetarian,with cheese 1 serving 10
Lasagna,vegetarian,with cheese and spinach 1 serving 9
Latte,made with low-fat milk 1 small (8 fl. oz.) 3
Latte,made with fat-free milk 1 small (8 fl. oz.) 2
Latte,made with whole milk 1 small (8 fl. oz.) 3
Latte,made with low-fat milk 1 tall (12 fl. oz.) 4
Latte,made with fat-free milk 1 tall (12 fl. oz.) 2
Latte,made with whole milk 1 tall (12 fl. oz.) 5
Latte,made with low-fat milk 1 grande (16 fl. oz.) 4
Latte,made with fat-free milk 1 grande (16 fl. oz.) 3
Latte,made with whole milk 1 grande (16 fl. oz.) 6
Lavash 1/4 of 10" cracker or 2 1/4 oz. 6
Leeks,cooked or uncooked 1 cup or 2oz. 0
Lemon 1 0
Lemonade 1 cup (8 fl. oz.) 2
Lemon grass chicken 1 cup 8
Lentils,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Lentil soup 1 cup 3
Lentil soup,canned 1 cup 2
Lentil soup in a cup 1 (2 oz. dry) 3
Lettuce,any type 1 cup 0
Lichees,fresh 10 medium (6 oz.) 1
Licorice 1 oz. 2
Linguine,with red clam sauce 1 cup linguine with 1/2 cup sauce 6
Linguine,with white clam sauce 1 cup linguine with 1/2 cup sauce 8
Liqueurs,any type 1 jigger (1 1/2 fl. oz.) 4
Liquor (gin,rum,scotch,tequila,vodka,whiskey) 1 jigger (1 1/2 fl. oz.) 2
Liver,beef,cooked 1 slice or 1/2 cup (2 oz.) 2
Liver,chopped 1/4 cup 5
Liver pate 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 oz. 3
Livers,chicken,cooked 1/2 cup (2 oz.) 2
Liver with bacon 2 slices (4 oz.) 9
Liver with onions 2 slices (4 oz.) 7
Liverwurst 1 oz. 3
Lobster bisque 1 cup 5
Lobster bisque,canned,made with low-fat or skim milk 1 cup 2
Lobster bisque,canned,made with whole milk 1 cup 3
Lobster Cantonese 1 cup 9
Lobster meat,canned 1/2 cup or 4 oz. 2
Lobster meat,cooked 1/2 cup (2 oz.) 1
Lobster Newburg 1 cup 11
Lobster,roll sandwich 1 5
Lobster salad 1/2 cup 4
Lobster salad sandwich 1 8
Lobster,steamed 1 (1 1/4 pound lobster or 4 1/2 oz. lobster meat) 3
Lobster thermidor 1 cup 16
Loganberries 1 cup (5 oz.) 1
Lollipop 1 (2 1/4" diameter) 1
Lo mein,with beef,chicken, or pork 1 cup 8
Lo mein,with shrimp 1 cup 8
Loquats 10 (6 oz.) 1
Lotus root,cooked 1 cup or 16 slices 1
Luncheon meat,canned 2 oz. 5
Luncheon meat,canned,light 2 oz. 3
Luncheon meat,fat-free 2 oz. 1
Luncheon meat,lean (less than 2g fat per oz), 1 slice or 1 oz. 1 slice or 1 oz. 1
Luncheon meat,regular(4 grams fat or more per oz.) 1 slice (1 oz.) 2



M
Name Amount Points
Macadamia nuts 12 nuts (1 oz. shelled) 5
Macaroni 1 cup cooked or 1 1/2 oz. uncooked 3
Macaroni and cheese 1 cup 7
Macaroni and cheese,frozen 1 cup (7 1/2 oz.) 6
Macaroni and cheese,package mix 1 cup prepared 9
Macaroni and cheese in a cup 1 (2 oz. dry) 5
Macaroni salad 1/2 cup 6
Macaroni salad,store-bought 1/2 cup (3 3/4 oz.) 5
Macaroons 2 2
Mackarel,canned 1/4 cup or 2 oz. 2
Mackarel,cooked 1 fillet (6 oz.) 8
Mahi mahi (dolphin fish),cooked 1 fillet (6 oz.) 4
Mandarin orange,fresh 1 (6 oz.) 1
Mandarin orange,unsweetened,canned 1 cup (8 oz.) 2
Mandlebrot 2 slices (3" x 2" x 1/2") 3
Mango 1 (8 oz.) 2
Manhattan 1 (2 fl. oz.) 3
Manhattan clam chowder 1 cup 5
Manhattan clam chowder,canned 1 cup 2
Manicotti,cheese,without sauce,frozen 2 (5 1/2 oz.) 6
Manicotti,cheese,wtih tomato sauce,frozen 1 package (10 oz.) 8
Manicotti shells,dry 2 (1 oz.) 2
Manicotti with meat sauce 2 shells with 1/2 cup sauce 15
Manicotti with tomato sauce 2 shells with 1/2 cup sauce 11
Maraschino cherry 1 0
Margarine,fat-free 4 tbsp. 1
Margarine,reduced-calorie (stick) 1 1/2 tsp. 1
Margarine,reduced-calorie (tub) 2 tsp. 1
Margarine,regular 1 tsp. 1
Margarine,squeeze 1 tsp. 1
Margarita 1 (4 fl. oz.) 5
Margarita mix 1/2 cup (4 fl. oz.) mix 3
Marinara sauce 1/2 cup 3
Marinara sauce,store-bought 1/2 cup (4 1/2 oz.) 2
Marshmallow creme,store-bought 2 tbsp. (1/2 oz.) 1
Marshmallows 2 medium (1/2 oz.) 1
Martini 1 (2 fl. oz.) 3
Marzipan 1 oz. 3
Matzo,any type 1 board (1 oz.) 2
Matzo ball soup,canned 1 cup 2
Matzo brie 1/4 of 10" round or 1 cup 6
Matzo cake meal 3 tbsp. 2
Matzo cake meal 1 tsp. 0
Matzo farfel 1/4 cup (1/2 oz.) 1
Matzo meal 3 tbsp. 2
Matzo meal 1 tsp. 0
Mayonnaise,fat-free 4 tbsp. 1
Mayonnaise,reduced-calorie 2 tsp. 1
Mayonnaise,regular,commercial and homemade 1 ttsp. 1
Meat,canned 2 oz. 3
Meat,ground,cooked 1 patty (3 oz.) 6
Meat,ground,lean (10% or less fat),cooked 1 patty (3 oz.) 5
Meatballs,without sauce,frozen 6 (3 oz.) 6
Meatballs,with tomato sauce 2 meatballs (each 1 1/2 " diameter) or 3 oz. with 1/2 cup sauce 10
Meat loaf 1 slice (5" x 2 1/2" x 3/4") or 5 1/4 oz. 8
Meat spread,canned 1/4 cup 3
Melba toast,all varieties 6 rounds or 4 slices (3/4 oz.) 1
Melon balls 1 cup (6 oz.) 1
Menudo (beef tripe and hominy stew),canned 1 cup (8 1/2 oz.) 4
Meringue pie,any type 1/8 of 9" pie 9
Meringue pie,any type,frozen 1 slice (5 oz.) 7
Mexican coffee 1 (6 fl. oz. with 2 tbsp. whipped cream) 3
Milk,calcium-fortified (1%) 1 cup (8 fl. oz.) 2
Milk,calcium-fortified,skim 1 cup (8 fl. oz.) 2
Milk,evaporated,skimmed or low-fat 1/2 cup (4 fl. oz.) 2
Milk,evaporated,whole 1/2 cup (4 fl. oz.) 3
Milk,instant nonfat dry 1/3 cup powder 2
Milk,lactose-reduced (1%) 1 cup (8 fl. oz.) 2
Milk,lactose-reduced (2%) 1 cup (8 fl. oz.) 3
Milk,lactose-reduced,nonfat 1 cup (8 fl. oz.) 2
Milk,low-fat (1%) or light 1 cup (8 fl. oz.) 2
Milk,low-fat or reduced-fat (2%) 1 cup (8 fl. oz.) 3
Milk,skim,nonfat, or fat-free 1 cup (8 fl. oz.) 2
Milk,sweetened,condensed 1/3 cup (3 fl. oz.) 7
Milk,whole 1 cup (8 fl. oz.) 4
Milk shake,any flavor,fast food 1 9
Millet 1/3 cup cooked or 3/4 oz. uncooked 1
Mimosa 1 (6 fl. oz.) 2
Mincemeat,store-bought 1/4 cup (2 1/2 oz.) 3
Mincemeat pie,with meat 1/8 of 9" two-crust pie 14
Mincemeat pie,without meat 1/8 of 9" two-crust pie 14
Mince pie,frozen 1 slice (4 1/2 oz.) of two-crust pie 7
Minestrone soup 1 cup 4
Minestrone soup,canned 1 cup 2
Minestrone soup,low-fat,canned 1 cup 2
Minestrone soup in a cup 1 (1 1/2 oz. dry) 2
Mint,chocolate-covered 1 (2 1/2" diameter) 3
Miso (fermented soybean paste) 1 tsp. 0
Miso soup 1 cup 2
Molasses,light or blackstrap 1 tbsp. 1
Mole sauce,brown,store-bought 2 tbsp. (1 oz.) 4
Mole sauce,green,store-bought 2 tbsp. (1 oz.) 4
Moo goo gai pan 1 cup 7
Moose,cooked 1 oz. 1
Moo shoo pork 1/2 cup with 2 pancakes 10
Mornay sauce 1/4 cup 4
Moussaka 1 piece (3" x 4") 12
Mozzarella,breaded,frozen (prepared without fat) 2 pieces (each 1/2 oz.) 3
Mozzarella,fried 2 slices (each 2 3/4" x 1" x 1/2") 10
Muffin,any type (other than bran) 1 large (3" diameter) or 4 oz. 6
Muffin,any type,fast food 1 6
Muffin,any type (other than bran),store-bought 1 large (4 oz.) 10
Muffin,any type (other than bran),store-bought 2 mini (each 1 oz.) 6
Muffin,bran 1 large (3" diameter) or 4 oz. 5
Muffin,bran,store-bought 1 large (4 oz.) 9
Muffin,breakfast (egg and cheese with sausage,ham, or canadian bacon on English muffin),frozen 1 (4 1/2 oz.) 7
Muffin,Englixh,any type 1 (2 oz.) 2
Muffin,fat-free 1 small,1/2 large, or 2 oz. 2
Mulberries 1 cup (4 oz.) 1
Muligatawny soup 1 cup 5
Mushroom-barley soup 1 cup 5
Mushroom gravy and charbroiled beef patty,frozen 1 patty with gravy (5 3/4 oz.) 4
Mushrooms 1 cup 0
Mushrooms,breaded,frozen (prepared without fat) 7 (3 oz.) 3
Mushrooms,dried 1 cup reconstituted, 4 large, or 16 small 0
Mushrooms,marinated 1/2 cup 4
Mushrooms,stuffed 4 3
Mushroom soup,cream of 1 cup 8
Mushroom soup,cream of,canned (made with low-fat or skim milk) 1 cup 3
Mushroom soup,cream of,canned (made with whole milk) 1 cup 4
Mushroom soup,cream of,low-fat,canned (made with low-fat or skim milk) 1 cup 2
Mussels,canned 1/2 cup or 4 oz. 2
Mussels,cooked 1/2 cup (2 oz.) 1
Mussels marinieres 4 mussels with 3 tbsp. sauce 7



N
Name Amount Points
Naan 1 piece (7" - 8" diameter) 4
Nachos,beef 4 13
Nachos,cheese 4 8
Nachos,cheese and bean 4 9
Nachos,chicken 4 11
Nachos with cheese sauce 1/2 cup tortilla chips with 1/4 cup cheese sauce 5
Nam Prik 1 tbsp. 1
Nebeyaki udon 2 cups 8
Napoleon 1 (4 1/2" x 2" x 1 1/2") 13
Nectar,any type 1/2 cup (4 fl. oz.) 1
Nectarine 1 (4 oz.) 1
New England clam chowder 1 cup 5
New England clam chowder,canned (made with low-fat or skim milk) 1 cup 3
New England clam chowder,canned (made with whole milk) 1 cup 4
New England clam chowder,low-fat,canned (made with low-fat or skim milk) 1 cup 2
Noodles,cellophane,cooked 1 cup 3
Noodles,egg 1 cup cooked or 1 1/2 oz. uncooked 3
Noodles,Oriental (bean thread) 1 cup prepared 4
Noodles and sauce mix 1/2 cup prepared 3
Nuoc cham 1 tbsp. 0
Nuts,mixed, 1 oz. shelled 4
Nuts,wheat-based 1 oz. shelled 5



O
Name Amount Points
Oat milk,any flavor 1 cup (8 fl. oz.) 2
Oil,vegetable 1 tsp. 1
Oil,vegetable 1 cup 58
Okra,breaded,frozen (prepared without fat) 3/4 cup or 18 (3 oz.) 2
Okra,cooked 1 cup 0
Okra,fried 1 cup 8
Old-fashioned 1 (2 fl. oz.) 3
Olives 10 small or 6 large (1 oz.) 1
Olive spread,store-bought 1 tbsp. (1/2 oz.) 2
Omelet,cheese,2-egg 1 8
Omelet,ham and cheese,2-egg 1 9
Omelet,herb or plain,2-egg 1 6
Omelet,vegetable,2-egg 1 7
Onion,blooming,battered and fried 1/4 (16" diameter) 6
Onion rings,fast food 1 medium serving(8-9 onion rings) 10
Onion rings,fried 4 (each 4" diameter) or 3 oz. 6
Onion rings,frozen (prepared without fat) 10 large rings(3-4" diameter) 7
Onions,cooked 1 cup 1
Onions,uncooked 1 cup 0
Onion soup, French, au gratin 1 cup 6
Onion soup mix 1 cup prepared or 1/2 envelope 1
Opossum,cooked 1 oz. 1
Orange 1 (5 oz.) 1
Orange-grapefruit juice 1/2 cup (4 fl. oz.) 1
Orange juice,any type 1/2 cup (4 fl. oz.) 1
Orange roughy,cooked 1 fillet (6 oz.) 4
Orange sections 1 cup (6 oz.) 1
Oriental soup in a cup 1 (1 oz. dry) 2
Oriental soup mix,single-serving 1 cup prepared 7
Osso bucco 6 oz. veal with 1/4 cup sauce 13
Ostrich,cooked 1 oz. 1
Oyster crackers 20 (1/2 oz.) 1
Oysters,canned 1/2 cup or 4 oz. 2
Oysters,cooked 1/2 cup (2 oz.) 1
Oyster sauce 1 tsp. 0
Oysters Rockefeller 4 oysters 5
Oyster Pie 1 slice (1/8 of 9" pie) 9
Oyster po' boy 1 (6") 17
Oyster stew,canned (made with low-fat or skim milk) 1 cup 3
Oyster stew,canned (made with whole milk) 1 cup 4



P
Name Amount Points
Pad Thai 1 cup 7
Paella 1 cup 7
Pancake,any type,homemade,frozen, or made from mix 1 (4" diameter) 2
Pancake and sausage on a stick 1 (2 oz.) 5
Pancakes,Chinese 3 2
Pancakes,fast food 3, without margarine and syrup 6
Pancakes,mini,frozen,without syrup 6 (2 1/4 oz.) 3
Panettone 1/12 of 9" tube or 1 1/2 oz. 6
Papaya1/2 (8 oz.) or 1 cup (5 oz.) 1
Paprikash 2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce) 9
Paratha 4" triangle 4
Parsnips,cooked or uncooked 1 cup or 6 oz. 1
Passion fruit 3 (3 oz.) 1
Passover sponge cake 1/12 of 9" tube 3
Pasta,any type 1 cup cooked or 1 1/2 oz. uncooked 3
Pasta e fagioli 1 cup 7
Pasta Primavera 2 cups 6
Pasta salad 1/2 cup 3
Pasta salad,store-bought 1/2 cup (3 3/4 oz.) 3
Pasta salad mix,packaged (prepared according to directions) 1/2 cup prepared 4
Pasta shells,stuffed with ricotta cheese,without sauce,frozen 2-3 pieces (5 1/4 oz.) 6
Pasta soup with vegetables,canned 1 cup 2
Pastitsio 1 piece (3 1/4" x 3") 11
Pastrami luncheon meat 1 slice (1 oz.) 3
Pastrami luncheon meat (made from turkey) 1 slice (1 oz.) 2
Pate,fish,store-bought 2 oz. 3
Pate,meat,store-bought 1/4 cup (2 oz.) 5
Peach,fresh 1 (6 oz.) 1
Peaches,unsweetened,canned 1 cup (9 oz.) 2
Peach melba 1 scoop (1/2 cup) ice cream with 2 peach halves and raspberry sauce 8
Peanut brittle 1 oz. 4
Peanut brittle,store-bought 4 pieces (1 oz.) 3
Peanut butter 1 tbsp. 2
Peanut buttter,reduced-fat 1 tbsp. 2
Peanut sauce,Thai,canned 2 tbsp. (1 oz.) 1
Peanuts 40 nuts (1 oz. shelled) 4
Peanuts,chocolate-covered 1 oz. 4
Peanuts,honey,reduced-fat 1/4 cup (3/4 oz.) 2
Pear,fresh 1 (5 oz.) 1
Pear,poached 1 pear with 2 tbsp. whipped cream 4
Pears,unsweetened,canned 1 cup (9 oz.) 2
Peas,dry,black-eyed 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Peas,dry,split 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Peas,green,cooked or uncooked 1 cup or 6 oz. 1
Pecan pie 1/8 or 9" one-crust pie 11
Pecan pie,frozen 1 slice (4 1/2 oz.) of one-crust pie 10
Pecans 14 halves (1 oz. shelled) 5
Peking duck 2 oz. duck with 1 piece duck skin and 3 pancakes 11
Pepper,bell 1 cup, 1 medium or 4 oz. 0
Pepper,chili 1 cup, 1 medium or 6 oz. 0
Pepper,jalapeno,canned 1 cup or 6 oz. 0
Pepper,stuffed with beef,in tomato sauce,frozen 1 with sauce (7 oz.) 4
Pepper,stuffed with beef and rice 1 6
Pepperoni 1 oz. 4
Pepper steak 6 oz. 13
Perch,cooked 1 fillet (6 oz.) 4
Persimmon 1 (6 oz.) 2
Persian noodle soup,store-bought 1 cup 3
Persian pomegranate soup,store-bought 1 cup 4
Pesto sauce 2 tbsp. 3
Pesto sauce,store-bought 2 tbsp. (1 oz.) 3
Petite marmite 2 cup 7
Petit fours 2 (each 1 3/4" x 1 1/2" x 1") 3
Pheasant,cooked 1 oz. 1
Phyllo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Pickle,unsweetened 1 cup or 1 medium 0
Pickles,sweet 2 large 1
Pico de gallo 1/2 cup 0
Pie crust,any type 1/8 of 9" one-crust pie 5
Pie crust,any type 1/8 of 9" two-crust pie 7
Pie crust,any type,refrigerated or frozen 1/8 of 9" one-crust pie 2
Pierogies,cabbage 4 (each 3 1/2") 12
Pierogies,cheese 4 (each 3 1/2") 12
Pierogies,meat 4 (each 3 1/2") 12
Pierogies,potato 4 (each 3 1/2") 12
Pierogies,potato and cheese 3 (4 oz.) 4
Pierogies,potato and cheese or onion,low-fat,frozen 3 (4 oz.) 4
Pigeon,cooked 1 oz. 1
Pignolias (pine nuts) 2 tbsp. + 2 tsp. (1 oz.) 5
Pigs feet,pickled 2 oz. 2
Pigs in blankets 2 (1 oz.) 6
Pike,cooked 1 fillet (6 oz.) 4
Pimiento-cheese spread,reduced-fat,store-bought 2 tbsp. (1 oz.) 2
Pimiento-cheese spread,store-bought 2 tbsp. (1 oz.) 3
Pimientos,canned 1 cup,6 whole, or 8 oz. 0
Pina colada 1 (6 fl. oz.) 6
Pina colada mix 1/2 cup (4 fl. oz.) 4
Pineapple,fresh 1/4 (12 oz.) or 1 cup 2
Pineapple chunks,unsweetened,canned 1 cup (7 oz.) 2
Pineapple juice 1/2 cup (4 fl. oz.) 1
Pistachios 40 nuts (1 oz. shelled) 4
Pita,any type 1 small or 1/2 large (1 oz.) 4
Pizza,Canadian-style bacon,frozen 1 slice (5 oz.) 7
Pizza,cheese,fast food,single serving 1 14
Pizza,cheese,frozen 1 slice (5 oz.) 8
Pizza,cheese,frozen,single serving 1 (7 oz.) 13
Pizza,cheese,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16" pie) 4
Pizza,cheese,thin or thick crust 1 slice (1/8 of 18" pie) 9
Pizza,hamburger,pepperoni,sausage, or supreme,frozen 1 slice (5 oz.) 8
Pizza,pepperoni,sausage, or supreme,frozen,single serving 1 (7 oz.) 14
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 12" or 1/12 of 14"-16") pie) 5
Pizza,pepperoni,thin or thick crust 1 slice (1/8 of 18" pie) 10
Pizza,vegetable,frozen 1 slice (5 oz.) 6
Pizza, crust dough,refrigerated, frozen, or ready-made 1 oz. 2
Pizza,pieces,frozen (prepared without fat) 6 (3 oz.) 5
Pizza sauce 1/4 cup (2 oz.) 1
Plantain 1 cup (6 oz.) 3
Plums 2 (4 oz.) 1
Plum sauce 2 tbsp. 2
Pocket sandwich,frozen,any type 1 (4 1/2 oz.) 8
Poi 1/3 cup cooked (3 oz.) 1
Polenta 1/4 cup cooked (2 oz.) 4
Polluck,cooked 1 fillet (6 oz.) 4
Pomegranate 1 (12 oz.) 2
Pomelo (pummelo) 1 (16 oz.) 3
Popcorn,buttered,popped 3 cups popcorn (1 oz.) 7
Popcorn,butter-flavored,popped 3 cups (1 oz.) 4
Popcorn,caramel-coated,popped 3 cups (3 1/4 oz.) 8
Popcorn,cheese-flavored,popped 3 cups (1 1/4 oz.) 6
Popcorn,light,butter-flavored,popped 3 cups (1 oz.) 2
Popcorn,light,caramel-coated,popped 3 cups (3 1/4 oz.) 6
Popcorn,light,cheese-flavored,popped 3 cups (1 1/4 oz.) 3
Popcorn,light,microwave-popped 3 cups 1
Popcorn,light,plain,popped 3 cups (3/4 oz.) 2
Popcorn,microwave-popped 3 cups 3
Popcorn,plain,hot-air popped 3 cups 1
Popcorn,plain,oil-popped 3 cups 3
Popcorn,plain,popped,packaged 3 cups (1 oz.) 4
Popcorn cakes,butter-flavored 2 (1/2 oz.) 1
Popcorn cakes,other than butter-flavored 1, 6 mini, or 2 oz. 1
Popovers 2 (3" diameter) or 1 1/2 oz. each 3
Pork,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 5
Pork,lean (leg and loin cuts with all visible fat trimmed), cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3
Pork and beans,canned 1 cup (9 oz.) 3
Pork in barbeque sauce,frozen 1/4 cup (2 oz..) 3
Pork rinds 1 oz. 4
Pork with cashews 1 cup 12
Potato,baked,stuffed with bacon and cheese 1 8
Potato,baked,stuffed with bacon and cheese, fast food 1 13
Potato,baked,stuffed with vegetables and cheese 1 5
Potato,baked,stuffed with vegetables and cheese,fast food 1 10
Potato,baked,with sour cream and chives,fast food 1 8
Potato,stuffed with cheese,frozen 1 (5 1/2 oz.) 4
Potato,stuffed with sour cream and chives 1 (5 1/2 oz.) 4
Potato,sweet 1 large (8 oz. cooked or 10 oz. uncooked) or 1cup 3
Potato,white 1 large (8 oz. cooked or 10 oz. uncooked) or 1 cup 3
Potato chips 14 (1 oz.) 4
Potato chips,fat-free (made with Olean) 1 oz. 1
Potato chips,reduced-calorie 14 (1 oz.) 3
Potatoes,hash brown 1 cup 5
Potatoes,hash brown,fast food 1 serving 5
Potatoes,hash brown,frozen (no fat added) 1 cup (3 oz.) 1
Potatoes,hash-brown patty,frozen 1 (3 oz.) 3
Potatoes,home-fried 1 cup 4
Potatoes,mashed 1/2 cup 2
Potatoes,mashed,frozen (prepared according to package directions) 2/3 cup 2
Potatoes,mashed, in a cup 1 (1 1/2 oz. dry) 3
Potatoes,shoestring,canned 1 cup (1 1/2 oz.) 6
Potatoes au gratin 1 cup 12
Potatoes O' Brien,frozen (prepared without fat) 1 cup (4 1/4 oz.) 1
Potato flakes (instant mashed potatoes) 1/3 cup (3/4 oz.) uncooked 1
Potato latkes 2 (3 1/2" diameter) 5
Potato leek soup in a cup 1 (1 oz. dry) 2
Potato mix,flavored 1/2 cup prepared 3
Potato pancake,frozen 1 (2 oz.) 1
Potato pancake mix 3 tbsp. mix (3/4 oz.) 1
Potato puffs (appetizer pastry),frozen 2 (each 1 oz.) 2
Potato salad 1/2 cup 6
Potato salad,store-bought 1/2 cup (4 oz.) 4
Potato skins,frozen 2 (4 oz.) 5
Potato soup,cream of 1 cup 2
Potato soup,cream of,canned (made with low-fat or skim milk) 1 cup 3
Potato soup,cream of,canned (made with whole milk) 1 cup 4
Potato soup,frozen 1 package (7 1/2 oz.) 2
Potato starch or flour 3 tbsp. 2
Potato starch or flour 1 tsp. 0
Potato sticks,shoestring 1/2 cup (3/4 oz.) 3
Potato tots,frozen (prepared without fat) 9 (3 oz.) 4
Pot pie,any type,fast food 1 17
Pot pie,beef,chicken, or turkey,frozen 1 (7 oz.) 10
Pot stickers (filled won tons),pork or vegetable,frozen 1 (1 1/2 oz.) or 2 (each 3/4 oz.) 2
Poultry,ground,cooked 1 patty (3 oz.) 5
Poultry,ground,lean (10% or less fat),cooked 1 pattty (3 oz.) 4
Pound cake 1 slice (5" x 3" x 1") 9
Pound cake,store-bought 1 slice (2 1/2 oz.) 6
Pozole (pork and hominy soup),canned 1 cup 3
Pretzels,hard or Bavarian 1 (3/4 oz.) 2
Pretzels,rods 2 (3/4 oz.) 2
Pretzels,soft 1 (2 1/2 oz.) 3
Pretzels,sticks 45 (3/4 oz.) 2
Pretzels,twists,regular 7 (3/4 oz.) 2
Pretzels,twists,small 15 (3/4 oz.) 2
Prickly pear (cactus pear) 1 (5 oz.) 1
Profiterole 1 small (1 oz.) 2
Prune juice 1/2 cup (4 fl. oz.) 1
Prunes 2 (3/4 oz.) 1
Pudding,any flavor 1 cup 7
Pudding,bread 1 cup 9
Pudding,Indian 1 cup 12
Pudding,plum 1/2 cup with 1 tbsp. sauce 12
Pudding,ready-made 1/2 cup 4
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