Sunday, January 16, 2011

100 DAYS OF WEIGHT LOSS--DAY 16

100 DAYS OF WEIGHT LOSS--DAY 16

SUNDAY JANUARY 16,2011

NURTURING POWER OF FOOD

When you're feeling stressed or sad or lonely, food does seem to make you feel better. At least initially, it calms your anger or anxiety and lifts your spirits. But how long does food keep working?

As you know, the first two bites of any food have the most impact on your taste buds. But they're also the only ones that have any emotional power! After you finish those first bites, you'll have received whatever benefits the food has for you. Eating more of it simply won't bring you additional satisfaction or make you feel any better.

YOU'RE DONE!

After a long, stressful day, Kathy grabbed a pint of chocolate cherry ice cream from the freezer and then sank into her couch. As she ate the ice cream straight from the carton, she kept thinking, "Maybe this is the bite that will do it." Of course, it didn't work. She just felt worse.


Once your understand that eating more won't continue to improve your emotional state, you can use this in your favor. With a little effort, you can train yourself to feel better after eating only a small amount of nurturing food.

LETTING FOOD WORK

In weight loss seminars, I often hand out small chocolate chip cookies, Then I invite the class participants to eat two bites of their cookie while allowing themselves to feel nurtured and emotionally soothed by them.
After they finish those first two bites, I ask them to throw away the remainder of their cookies. Some people can hardly bear to do this. Yet at the same time, they admit those two bites were completely satisfying, and they really don't need to eat any more.

TODAY

Intentionally eat something that will help you feel better. Soak up the pleasure from a delicious piece of
chocolate. Allow yourself the comfort of eating your favorite ice cream or a luscious cinnamon roll. Eliminate
any thoughts of guilt or remorse as you eat this food.

After two bites, stop! Remind yourself that your needs have been met and eating more of the food won't increase your healing level. Then give away or toss whatever food is left.
Write about how you felt doing this exercise. Also, notice what level of satisfaction you experienced as you ate the first tow bites of the food.

I ate a Angel Food Snack Cake==2 points.....I ate the whole thing I can't waste good food.

Saturday, January 15, 2011

100 DAYS OF WEIGHT LOSS--DAY 15

100 DAYS OF WEIGHT LOSS--DAY 15

SATURDAY JANUARY 15,2011

FIRST TWO BITES

Picture your favorite desert on the table in front of you.
Maybe it's piece of your mom's homemade apple pie, a slice of cheesecake, or a bowl of rocky road ice cream.
As you take the first two bites, you swoon with pleasure.
Wow, is this ever good! Excited to have more, you reach for another bite, marveling at how great it tastes.
More bites, then still more, and soon it's gone. But did you really notice the rest of the food.? Initially, you appreciated its flavor and texture, but then you stopped paying attention and simply are until you finished it off.

POWER OF THE FIRST TWO BITES

You may not realize it, but the first two bites of any food will always have the most flavor. If you keep eating after that, your just "feeding". Of course, if you're physically hungry, eating more of the food serves a purpose.
But if you want to appreciate the flavor, be aware that no matter how much you eat, the taste won't get any more wonderful than those first two bites. Instead of always taking in many extra calories, why not take advantage of the way your taste buds work.
With any food you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie. Close your eyes and delight in the taste. Allow yourself absorb the texture and flavor of the food.

IS IT WORTH EATING MORE?

After you finish those two bites, decide if you truly need more. In most cases you don't. Once in a while, a food will taste so phenomenal that it's worth the mountain of calories and fat grams it contains. But in reality, very few types of candy, cookies, or even cheesecake fit into that category.
Suppose you're eating one of your favorite desserts such as a chocolate brownie. When you really pay close attention to the taste, you may decide this one is isn't as special as you'd anticipated. If that's the case, stop eating. Tell yourself you've gotten what you needed from it. Then either tossor give away the rest so you aren't tempted to eat something that isn't all that great.

TODAY.........

1)Choose one of your favorite foods such as carrotcake and then focus on all the details and tastes of
the first two bites. Let yourself appreciate the flavors.

2)After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down
the details about this experience.

This I know will be hard!! When I first got the book "100 days of weight loss" I did good on my diet then when I got to this day I blow my diet and went off it. I am doing weight watchers and doing very good so far. I have lost 30 pounds so far. I refuse to do todays first two bites...I'm not going to put me in a situation that might make me fall off.
"I can remember when I did this the first time. I only took two bites of a banana snack cake and put the rest back. It was delicious! But then later I finished the whole thing!"

I WILL NOT DO THAT AGAIN OR EVEN BE TEMPTED!!

3)With each food you eat today, pay close attention to the first two bites, Notice how they taste in
comparison to the rest of the food.

I did notice the first two bites I ate at dinner was the best, I really was so hungry cause I was at the hospital all day.

Friday, January 14, 2011

100 DAYS OF WEIGHT LOSS--DAY 14

100 DAYS OF WEIGHT LOSS--DAY 14

FRIDAY JANUARY 14,2011

MORNING AFFECTS EVENING

Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the
evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue, and food cravings in the afternoon or evening relate to how you are in the morning.

BREAKFAST AND HUNGER

Are you usually a breakfast eater?
Or do you avoid eating in the mornings because it seems to make you feel hungry all day?
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.

I NEVER USE TO EAT BREAKFAST BUT SINCE I STARTED DIATING IN AUGUST I STARTED EATING BREAKFAST ABOUT 9 - 9:30

If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
Don't skip breakfast in an attemp to avoid this struggle with hunger.
If you eat breakfast every day, you'll eventually retrain your stomach to manage food better in
the mornings. It may take time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear.
You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.

Worse yet, your system may have a hard timecatching up.
This can make you keep nibbling all evening, even after you've eaten a large dinner.

AFTERNOON DROP

Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgement about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.
Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long lasting energy boost from the snack.

TODAY

Set a goal of eating breakfast every day for the next week in your notebook, record what you ate.
If you wish you can split your breakfast into two mini me and eat the second one mid morning.
I do have have to work on eating breakfast!! I don't eat till about 12.
Plan a couple of options for late- afternoon snacks.

List them in your notebook so you'll remember your ideas.

Celeery Crackers Carrots Cheese Yogurt

Thursday, January 13, 2011

100 DAYS OF WEIGHT LOSS--DAY 13

100 DAYS OF WEIGHT LOSS--DAY 13

THURSDAY JANUARY 13,2011

OOPS, I FORGOT TO EAT!

It's been a crazy day. You've attended meetings, answered numerous telephone calls and e-mails, cleaned or what ever. Suddenly you looked up at the clock and realize you completely missed lunch.
Now you'rs famished, so you eat whatever you can get your hands on quickly. Often that ends up being a candy bar or a small handful of nuts or chips. So much for getting quality fuel!

Skipping meals might sound like an easy way to lose weight. But it rarely works because your body outsmarts your plan. Whenever you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You also risk getting a late-day energy slump, which leads to even more eating struggles.

SAVING UP CALORIES

When Susan knows she is having a big dinner party at night, she avoids eating all day. In her mind she's saving up the calories so she'll have room for her favorite foods. Unfortunately this pattern tend to do the opposite of what intended.

In reality our bodies know how to manage fuel source very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. When if you eat the same number of calories as usual. your body will store a portion of that large eveningmeal, causing you to gain weight.

In the same way, if you routinely follow a one-meal-a-day plan, your body will train itself to get by on a small amount of food. Eventually it adapts so well to the low-calorie level that it refuses to lose weight.

YOU HAVE NO CHOICE

No time to stop for lunch. Being a diabetic you have to find time. "I have no choice" If I don't eat, I'll pass out.
You don't have to be a diabetic to use this straregy. Just make it a habit to tell yourself, I have no
choice". By convincing yourself that skipping meals is not an option, you'll work a lot harder to routinely take care of your fuel needs.

Write down the times of the day you plan to eat your meals and snacks.

BREAKFAST: 9:00
SNACK: 11:00
LUNCH: 1:00
SNACK: 3:00
DINNER: 5:30
SNACK: 8:00

Make an effort to eat with in 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did.
If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time for fuel.


I had a bad day! Not food or exercise way. I did good there.
I ate breakfast 1/2 hr. early
Then I took a seizure and slept most of the day......So I missed my first snack and lunch. At 3 I had a fruit salad to carry me over till dinner which I had a 1/2 hr early.
I will have a snack at 8 pm.

Wednesday, January 12, 2011

100 DAYS OF WEIGHT LOSS--DAY 12

100 DAYS OF WEIGHT LOSS--DAY 12

WEDNESDAY JANUARY 12 12,2011

FUEL OR FILTER

Take a close look at the foods you eat most. Are you getting adequate amounts of fuel? Or do you keep adding filler to your tank? Keep in mind that keeps your body running, but filler often gets sent directly to your fat stores.
Quality fuel provides solid nutritional content, with limited amounts of fat, sugar, and empty calories.
Generally you get decent fuel from most healthy foods, such as low fat meats, fruits, vegetables, and whole grains.
Filler foods tend to add extra calories but provide minimal nutrient. Most sweets, chips, and snack foods fit into this category. When you constantly fill your tank with easy-to-grab snacks such as cookie or chips, it's hard to get good mileage from your body.
Even with healthy foods, watch to be sure that you're getting quality fuel. Sometimes what starts out as fuel turns into filler. For example, a bakery muffin typically has the same amount of sugar and fat as a large cupcake.
And when you put extra dressing on your salad, you dilute all of the fuel benefits of the salad greens and
vegetables.

FILLER DRAINS ENERGY

Don't ask your body to run on junk. Filler usually harms your engy as well as your weight-loss efforts. When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using tham as your main fuel source for the day.
To improve the quality of your fuel intake, look for foods with significant nutriet density. For salads, use dark colored greens such as spinach and add lots of vegetables.

PLAN YOUR FUEL

Never assume you can get healthy food at a moment's notice. To avoid getting trapped without fuel, pack your own meals for airplane or road trips. Carry a protein bar with you when you go shopping. If your going to spend most of the days in meetings, bring along a fuel kit that contains healthy snacks such as fruit or yogurt.

TODAY......

1)Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.

Scrammble Eggs.........................................Fuel
Turkey Bacon...........................................Fuel
Yogurt.................................................Fuel
Fruit Cocktail.........................................Fuel
Bread.................................................Filler
1 pc.pizza......................................Filler
Chicken Salad..........................................Fuel

2)At the end of the day determine how well your fuel needs were met.
I think my fuel needs was met good. I would have to say it has been since i started my diet Aug 18,2010. But I still don't have energy, though I have been sleeping all night since I started a exercise program.

3)Decide whether you need to replace some filler items with healthy foods that provide more fuel.
No, I'm doing really good having fuel items. I was just hungry for butter bread and pizza this evening.

Tuesday, January 11, 2011

100 DAYS OF WEIGHT LOSS--DAY 11

100 DAYS OF WEIGHT LOSS-- DAY 11

TUESDAY JANUARY 11,2011

TWO PURPOSES OF FOOD

Food is wonderful! And you can absolutely enjoy food and eating, yet still manage your weight. But in order to be successful with this, you need to put food in it's proper place.

From now on,plan that you will eat for only two reasons::
1) To fuel your body
2) To appreciate flavors

Measure yourfood intake against these guidelines. If you put something in your mouth and it doesn't match either of these, there's a good chance you're doing emotional eating.

MAKE FUEL A PRIORITY

In the days ahead, you'll learn new ways to enjoy food and appreiate flavors without adding lots of calories. But for now, focus on making your fuel needs high priority.
Your body requires fuel to keep it moving efficiently. And to get the best mileage, you need to fill your tank at intervals, stop when it's fuel, and use high-quality fuel.
Plan for a minimum of three fuel stops a day, then add a couple of mini-stops in between. You don't need to eat alotat each fuel, you may want to space out your fuel intake by eating five or six small meals a day.
Just be sure your give your body fuel when it needs it.
Even when your days are filled with demands, don't ignore your fuel needs.

EAT MORE OFTEN

Jorge Cruise, author of the 3-Hour Diet and the Eight Minutes in the Morning book series, believes that eating more frequently gives much better weight-loss results. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. it also prevents you from overeating as a result of getting to hungry or tired.
Regardless of what type of diet and exercise plan you're on, always make sure to give your body fuel at regular intervals. Over the long run, you'll see far better success than if you skimp on the fuel you need.

TODAY
1)Each time you eat something write down the time that you ate it. Include allyour meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.
**Being on weight watchers i write down everthing I eat. I havn't done any nibbling so far!! Knock on wood!! But I don't write the times down though.

2)Plan ways to space your fuel stops between three to four hours apart.
**I do have to work on this. I have to start eating breakfast when I first getup. I usually eat at 12 then dinner at 5:30 - 6:00, I have snacks in between but being on weight watchers I DO NOT GO OVER MY POINTS A DAY!!

Notice whether having regular fuel stops during the day improves your energy and your focus.

Monday, January 10, 2011

100 DAYS OF WEIGHT LOSS--DAY 1 T0 10 COMPLETED

MONDAY JANUARY 10,2011

100 DAYS OF WEIGHT LOSS BY LINDA SPANGLE

DAYS 1 - 10 COMPLETED!!

You've come this far in your 100 days...
Don't stop now!
If your struggling to stick with it, push yourself to finish one more day.
You'll immediately be another day closer to achieving your weight-loss goals!

JUST DO ONE MORE DAY!

100 DAYS OF WEIGHT LOSS--DAY 10

100 DAYS OF WEIGHT LOSS--DAY 10

MONDAY JANUARY 10,2011

APPRECIATE GOOD SUPPORT

Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it. Be willing to talk about your goals and your plans for achieving them. Take time to share some of the stories about your progress, especially in areas that don't involve the numbers on a scale.
Remind people that what they can see is only a small part of your plan. Then tell them about what they can't see----how you've curbed your emotional eating, eliminated all the extra snacks.

LEARN TO RECEIVE COMPLIMENTS

Do you feel uncomfortable when you get noticed?! Me? Sure do.

Need to practice the art of accepting compliments and praise more graciously. It's easy to discount people's comments because of your own frustrations or opinions. But when you react to compliments in a negative way, it makes people think their support doesn't mean anything to you.
When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. If people remark that you look greatbecause you've lost weight, don't minimize their words by saying, "Yes, but I still have such a long way to go."
Instead, use your response to affirm and appreciate the other person by saying something such as, "You can't imagine how much it means to hear you say that. Thank you!"

DON'T SET THEM UP!

Avoid hooking people with awkward questions that they can't answer honestly.

Like::
Does this dress make me look fat?
Can you tell if I lost any weight?
Does my fat stomach bother you?
People hate these questions!! They know you'll probably get upset with their answer or you'll even accuse them of not telling the truth. If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.
During times when people get impatient about your progress, guide them on how to support you when you aren't doing well. Let them know it's not their fault-they aren't responsible for the changes you're making in your life.
Simply appreciate their concern by saying, "It's so nice to know that you'll be here for me when I'm ready to work on this."

Today........
Ask a friend or family member to compliment you on anything from your weight loss to your hair or clothes.
My husband JR compliments me everyday!! Telling me how beautiful I am, Telling me how proud he his of me on my weight loss and how i'm sticking to my diet.

Response.....
Thanks, You really don't know how much that means to me!!

Sunday, January 9, 2011

100 DAYS OF WEIGHT LOSS--DAY 9

100 DAYS OF WEIGHT LOSS--DAY 9

SUNDAY JANUARY 9,2011

HERE'S WHAT I WANT

You'll discover the secret to getting exactly what you want from all the support people in your life. But before you're able to let others know how to provide support and encouragement, you first have to decide what you want.
Think carefully about your true preferences. Decide what motivates you as well as what frustrates you.

WHAT I WANT FROM YOU

1) If you see me eating something that's not on my diet plan..........
     A) Ask me, "Should you be eating that?" (Even though I hate this)
     B) Ask me, if I've had a bad day
     C) Give me a hug!

2) When I'm making progress such as losing weight...............
     A) Compliment me on how I look
     B) Tell me that you are proud of me
     C) Praise me in front of others

3) When I'm struggling or gaining weight..............
     A) Tell me you notice and really care about my struggle
     B) Hug me and show me extra affection
    C) Ask me how you can help

4) When I'm making progress you can't see (such as improving my self-esteem)....
     A) Ask me how my efforts are going
     B) Compliment me on how I look
     C) Give me a hug

5) When I've maintained my weight (even though) I may still want to lose more...
    A) Tell me you are proud of my current efforts
    B) Compliment on my looks and my efforts
    C) Ask me if I'm struggling or feeling discouraged

Post you answers on your refrigerator or some other location where your support people can be
reminded of what you want.
Mine is posted on the refrigerator!

Saturday, January 8, 2011

100 DAYS OF WEIGHT LOSS--DAY 8

100 DAYS OF WEIGHT LOSS--DAY 8

SATURDAY JANUARY 8,2011

HELP ME PLEASE

To get support instead of criticism from the people you love, you may have to train them!

Today........
Write a list of things that people are always welcome to say in regard to your weight-loss efforts.
1. You look great!
2. Wow! I can really tell your losing weight!
3. Those pants are really baggy, you must need a smaller size.
4. I'm proud of you!!

Create a list of things you don't ever want people to do or say.
1. Can you eat this/that on your diet.
2. We can't go there, it'll ruin your diet.
3. I can't believe you ate that!
4. How's your diet going.

To Friends & Family::
Please do NOT!!!
Avoiding doing something or avoiding going somewhere because you think you are protecting me or my food plan!

Friday, January 7, 2011

100 DAYS OF WEIGHT LOSS--DAY 7

100 DAYS OF WEIGHT LOSS--DAY 7

FRIDAY JANUARY 2,2011

I CAN DO IT!!!

Practice saying the words "I CAN DO IT!" over and over.
Push them deep into you and use them as a powerful affirmation that you WILL succeed with your plan.

Today::::
"Write the words " I can do it".
Mentally remind yourself of this phrase at least 10 times today. Use this to cheerlead yourself!

I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT!

Write "I can do it because....." then a few supportive phrase such as "I'm capable of doing anything"

I CAN DO IT BECAUSE.........
{1} I have the help and support of my husband at home.
{2} I am focused, and have my goals firmly in front of me.
{3} I have the help of 100 days of weight loss" and the support of  my friends
{4} I can do all things through Christ who strengthens me.
{5} Not doing it is NOT an option!!

Read your phrases after using them to reinforce your goals and build your enthusiasm.
Hmmm--"Enthusiasm" I think that's a huge key to success. I mean yeah, sometimes you have to "Just Do It", even when you don't feel like it, but imagine how few times you would have to "just do it" if you could maiintain your enthusiasm. But how does that work?!
Many programs, for weight loss and for goal setting in general talk about building your "why" or your "benefits list" or "advantages" if you should reach your goal. I have done this several times in the past, but I have never been good at keeping them in front of me. I think that's a change that i'm going to make!!
Enthusiasm is remembering WHY you'r doing what your doing.
Sometimes the motivation is in the doing, Success begets success. That is to say, you get off the couch, go for a walk or excercise and you feel good, and that feel good feeling motivates you to get off the couch the next day, and the next. I guess i'm back to what I said in the beginning--JUST DO IT !!

So heres the formula:::
Keep your enthusiasm high by cheering yourself on, and believing that you can do it!!
Keep your motivation high by focusing on the benefits, advantages the "why" of your goal!!
And when you lack either of those, keep doing it anyway, because in the doing, you'll find both those other things again....!!

Thursday, January 6, 2011

100 DAYS OF WEIGHT LOSS--DAY 6

100 DAYS OF WEIGHT LOSS--DAY 6

THURSDAY JANUARY 6,2010

PROTECT YOUR PROGRAM

Instead of depending on others to help you be successful with your diet, make a commitment that you will PROTECT YOUR PROGRAM at all cost!
Anytime you feel pressured to eat something, side step the pusher by saying, "Not just yet; Going to wait a little while."
Today watch for chances to respond to food invitations by using the "Not just yet; I'm going to wait a little while."
I dentify at least three high-risk times or events such as family gatherings or quit weekends. Describe how you'll protect your diet program during each of these.
When I first started reading through this exercise for the day I thought I don't need this. I don't have friends or family that are " Food Pushers". I never feel guilty about telling people i'm not eating that. But I remember a few weeks ago when I went to the christmas bowling party. Kay offered me a piece of cake. I said "No Thanks" I'm leaving it's 4:00 JR should be out there. Kay ran off and came back pushing a peice of cake into my hands!
Thinking back I realize that YES i do need to protect my program--even from my own feelings. My plan? I took it and brought it home to my husband JR.
99% of the time i'm happy going to a restaurant or some place and pick out food that fits into my plan! What bothers me most is when people start going against what they want or craving so they don't ruin my diet. Really--I don't need you making sacrifices for me! It doesn't help!!
It makes me feel guilty and makes me want to go off my diet so I don't feel like i'm ruining your fun. I'm not ever going to do that again!
At least one thing today that reinforces my determination protect your (MY) program at all cost.......
{1} Bought "Extreme Fit" {just incase I got board with the wii fit plus}
{2} Called a friend of mine that goes to "TOPS" ---She have had lots of success

100 DAYS OF WEIGHT LOSS--DAY 5

100 DAYS OF WEIGHT LOSS--DAY 5

WEDNESDAY JANUARY 5 ,2010 (forgot to post this)

"MAGIC NOTEBOOK"

Get a magic notebook "For many people recording personal thoughts or actions each day provides a lot of insight. It also serves as an outlet for emotions and struggles around weight-loss efforts"
I think this is an easy statement to agree with. I mean most of the people is also writing their own journal and know what a valuable tool journaling can be.
Eat it another time! "Just because you think about a food doesn't mean you have to eat it!"
"When a food thought crosses your mind, remind yourself that you don't have to act on it! Instead, write down the name or even an decription of the food, then anticipate the pleasure of eating it sometime in the future."
Now, I have to say that at this point, I'm alot better off just dismissing a food as soon as I think about it. I quickly turn my thoughts to other things. But this technique might help some people. What do you, think? Are you better off recording your food cravings and analyzing them--or just turning the other check??
I like this next part bit though "Practice the skill of observing food cues, then letting them go. When you walk into a movie theater, notice the smell of popcorn, then forget about it. If it helps, record these cues in "Your Magic Notebook"!

TODAY..............

When ever you think about a particulare food you want, write it down in your notebook!
Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
1) Pizza
2) Chiness Food

Now this I think will be a great tool!
Stretch the times farther about for eating this food. You may discover that after awhile, certain foods don't seem as important as they once did.
Pizza---Only at get togethers for pay pre-view (wrestling) & Family get together
Chiness Food--My Birthday (may)

Tuesday, January 4, 2011

100 DAYS OF WEIGHT LOSS--DAY 4

                             "100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 4

                                          TUESDAY JANUARY 2,2011

                                      "BOUNDARIES, NO DIETS"

Picture your diet program as a road or a path. You can define the boundaries of your diet road....
Boundaries stay flexible....they allow for common sense and good judgement.
During times when you're strong and focused on your diet,
You move the boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, You widen the boundaries.
But even on a really bad day, You never eliminate the road or get off of it completely.

NARROW ROAD

Weight Watchers----Only use my daily points---No extras
Some form of excercise at least 60 minutes a day/ 6 days a week

WIDER ROAD

Weight Watchers---Use of daily points---Plus the 35 extra a week points(maybe more)
Some form of excercise 60 minutes a day / 3 times a week

WORKOUT PLAN........

My workout changed since I started back in August 2010.
I do Leslie Sanzone's "Walk at Home" DVD's every moring.
{1} 3 Mile
{2} 4 Mile
{3} 5 Mile
{4} Boot Camp
I also have "Your Shape" WII
And
Wii Fit Plus

Every week I have decided to witch off Leslie Sanzones dvd along with the Wii Fit Plus. This week I am doing the 5 mile walk along with the wii fit plus.
Next week will be Boot Camp and the following week "Your Shape" and so on.

I know some people reading this is going to think boy she should walk more. But I'm home all day by myself Monday through Friday and I can't take the chance of walking to far in case I take a seizure or one of my dizzy-blackout spells. So when I see parents at the bus stop I walk down after the mail.
Saturdays my husband walks with me how far we walk depends on the kind of day i am having. I usually can get 2 miles in I make a pit stop at my brother & sister-in-laws for about 10 minutes.

Today I got some extra walking in cause my best friend Diane and I went on a shopping spree.

100 DAYS OF WEIGHT LOSS--DAY 3

"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 3

MONDAY, JANUARY 3,2011

                                                 DO IT ANYWAY!!

Identify a task you don't feel like doing in your diet or exercise plan, then do it anyway!
I been thinking about not exercising today, don't know why probable because I forgot to bring my "Do It Anyway" attitude to bear. Well it's come to bear now and i'm not going to let my "feelings" determine weather I do it or not. It's time to be committed to all aspects of this lifestyle. In fact, It's time to be more committed in a lot of things in my life. I live way too much of my life just interested in things around me. I really do believe that living life to it's fullest means making commitments and keeping them.

Notice how it feels to accomplish a goal taking a "No Matter What" approach to it.
Just changing my thinking to "No Matter What" gives me a burst of energy and a feeling of satisfaction-- imagine what actually living that will do.

List of actions I plan to stick with today regardless of
how I feel at the moment.
1. Do Leslie Sanzone "Walk At Home" 5 mile----Done
2. Do Wii Fit----Done

Sunday, January 2, 2011

WEIGHT WATCHER POINTS M TO Z

                                                        WEIGHT WATCHER POINTS

                                                                        M TO Z


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
Pudding,ready-made,reduced-calorie 1/2 cup 2
Pudding,reduced-calorie (made with skim,nonfat, or low-fat [1%] milk) 1 cup 2
Pudding,rice 1 cup 7
Pudding,tapioca 1 cup 6
Puff pastry dough,frozen 2 oz. 6
Pumpkin 1 cup 0
Pumpkin leaves 1 cup 0
Pumpkin pie 1/8 of 9" one-crust pie 8
Pumpkin pie,frozen 1 slice (5 oz.) of one-crust pie 6
Puris 1 (4" diameter) 2


Q
Name Amount Points
Quail,cooked 1 oz. 2
Quenelles 8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. 14
Quesadilla,beef 1 (1/2 of 6" diameter) 7
Quesadilla,cheese 1 (1/2 of 6" diameter) 5
Quesadilla,chicken 1 (1/2 of 6" diameter) 6
Quesadilla,vegetable 1 (1/2 of 6" diameter) 6
Quiche,appetizer,frozen 2 (each 3/4 oz.) 3
Quiche,crab,frozen 1 serving (5 oz.) 11
Quiche,vegetable 1/8 of 9" pie 9
Quiche,vegetable,frozen 1 serving (5 oz.) 9
Quiche Lorraine 1/8 of 9" pie 12
Quiche Lorraine,frozen 1 serving (5 1/2 oz.) 10
Quince 1 (6 oz.) 1
Quinoa 2 tbsp. dry (3/4 oz.) 1


R
Name Amount Points
Rabbit,cooked 1 oz. 1
Raccoon,cooked 1 oz. 2
Radish,white (Oriental,Daikon) 1 cup 0
Radishes 1 cup 0
Raisins 1/4 cup (1 1/2 oz.) 2
Raisins,chocolate-covered 1 oz. 2
Raita 1/2 cup 1
Ramen noodle soup mix 3 oz. dry 8
Ramen noodle soup mix,low-fat 3 oz. package prepared 6
Ramen soup in a cup,low-fat 1 (2 oz. dry) 3
Raspberries 1 1/2 cups 1
Ratatouille 1 cup 5
Ravioli,beef,breaded,frozen 6 (4 oz.) 5
Ravioli,beef,in meat sauce,canned 1 cup 5
Ravioli,beef or chicken,without sauce,frozen 1 cup (4 oz.) 4
Ravioli,cheese with tomato sauce 8 pieces or 1 cup with 1/2 cup sauce 16
Ravioli,cheese,breaded,frozen 6 (4 oz.) 7
Ravioli,cheese,without sauce,frozen 1 cup (4 oz.) 6
Ravioli,meat with tomato sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 14
Ravioli,meat,without sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 12
Red beans and rice soup in a cup 1 (2 oz. dry) 3
Red snapper,cooked 1 fillet (6 oz.) 4
Red snapper,Veracruz 1 fillet (6 oz.)with 3/4 cup sauce 11
Relish,any type 1 tsp. 0
Remoulade sauce 1 tbsp. 2
Reuben sandwich 1 17
Rhubarb,cooked,with sugar 1 cup 5
Rhubarb,uncooked,diced 1 cup 0
Rhubarb pie 1/8 oof 9" two-crust pie 11
Ribs,barbequed 4 (each 7" long) 11
Rice,brown 1 cup cooked 4
Rice dirty 1 cup 9
Rice,dirty,mix (prepared without fat) 1 cup prepared 3
Rice,fried,chicken or pork,frozen 1 cup 2
Rice,fried,with beef,chicken,pork, or shrimp 1/2 cup 8
Rice,Spanish 1 cup 5
Rice,Spanish,canned 1 cup (9 oz.) 3
Rice,wild 1 cup cooked 3
Rice,white 1 cup 4
Rice (crisp) and marshmallow treat 1 small (3/4 oz.) 2
Rice cakes,other than plain 1 (1/2 oz.) 1
Rice cakes,plain 2 (3/4 oz.) or 6 mini 1
Rice crackers 8 (1/2 oz.) 1
Rice drink 1 cup (8 fl. oz.) 3
Rice drink,chocolate 1 cup (8 fl. oz.) 4
Rice drink,fat-free 1 cup (8 fl. oz.) 2
Rice mix,flavored,any type 1/2 cup prepared 3
Rice noodles,packaged 1/2 cup prepared 3
Rice pilaf 1 cup 7
Risotto 1/2 cup 4
Roll,any type (e.g.,dinner,hamburger,frankfurter) 1 (2 oz.) 3
Roll,crescent dinner,store-bought 1 (1 oz.) 2
Roll,high-fiber (3 grams or more dietary fiber per roll) 1 (2 oz.) 2
Roll,light (hamburger or frankfurter) 1 (1 1/2 oz.) 2
Roux,store-bought 1 tbsp. 5
Rugalach 1 piece (2 1/2" x 1 1/4"), 1 oz. 3
Rum 1 jigger (1 1/2 fl. oz.) 2
Runza 1 8
Rutabaga 1 cup 0


S
Name Amount Points
Sachertort 1/16 of 9" cake 8
Saimin 1 cup 2
Salad,grilled chicken,without dressing,fast food 1 4
Salad,mixed greens 1 cup 0
Salad,side,without dressing,fast food 1 serving 0
Salad dressing,fat-free (except Italian) 2 tbsp. 1
Salad dressing,fat-free,Italian 2 tbsp. 0
Salad dressing,reduced-calorie (except Italian) 2 tbsp. 2
Salad dressing,reduced-calorie,Italian 2 tbsp. 1
Salad dressing,regular,any type 2 tbsp. 4
Salad Nicoise,with dressing 4 cups 13
Salad Nicoise,without dressing 4 cups 5
Salami,any type 1 oz. 3
Salmon,canned 1/2 cup (4 oz.) 4
Salmon,cooked 1 fillet or steak (6 oz.) 7
Salmon,grilled,frozen 3 oz. 2
Salmon,smoked 1 oz. 1
Salmon salad,kippered (with mayonnaise) 2 oz. 5
Salsa 1/2 cup 0
Salsa con queso 2 tbsp. (1 oz.) 2
Salsify (oyster plant) 1 cup 0
Saltines 6 (3/4 oz.) 2
Sangria 4 fl. oz. 2
Sardines,canned,packed in oil 5 (2 oz.) 3
Sashimi (except salmon or mackerel) 4 pieces 1
Sashimi,salmon or mackerel 4 pieces 2
Satay 2 skewers with 1/4 cup sauce 9
Sauerbraten 3 oz. beef with 2 tbsp. gravy 6
Sauerkraut 1 cup (8 oz.) 0
Sausage,beef or pork,cooked 1 link or patty or 1 oz. 3
Sausage,low-fat, (1 gram fat or less per oz.) 2 oz. 2
Sausage biscuit,fast food 1 12
Sausage biscuit,frozen 1 large or 2 small (3 oz.) 7
Sausage in brioche 1 slice (2 " thick) 15
Sausages,mini 6 (2 oz.) 5
Scallions (green onions) 1 cup or 16 medium (3 oz.) 0
Scallops,canned 1/2 cup or 4 oz. 2
Scallops,cooked 1/2 cup (2 oz.) 1
Scallops,fried 20 (3 1/2 oz.) 7
Scallops,fried,frozen (prepared without fat) 3 1/4 oz. 5
Schmaltz 1 tbsp 3
Schnapps,any flavor 1 fl. oz. 2
Schav,canned 1 cup 0
Scone 1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz. 5
Scotch 1 jigger (1 1/2 fl. oz.) 2
Screwdriver 1 (6 fl. oz.) 4
Seafood salad,store-bought 1/2 cup (3 1/2 oz.) 6
Seeds,caraway 1 tsp. 0
Seeds,poppy 1 tsp. 0
Seeds,pumpkin or sunflower 1 tbsp. 1
Seeds,sesame 1 tsp. 0
Seitan 2 slices (2 oz.) or 2 tbsp. prepared mix 1
Seltzer,plain or flavored,unsweetened 1 can or bottle (12 fl. oz.) 0
Sesame candy 1 piece (2" x 1") 2
Sesame noodles 1 cup 7
Sesame sticks,store-bought 1/3 cup (1 oz.) 4
Shabu shabu 1 serving (4 oz. beef,2 oz. tofu, and 1 1/2 cups vegetables) 8
Shallots 1 cup or 6 oz. 0
Shark,cooked 1 steak (6 oz.) 4
Sharon fruit 3 oz. 1
Shells,jumbo,dry 3 (1 oz.) 2
Shells,stuffed with cheese,no sauce,frozen 2 (4 1/2 oz.) 6
Shepard's pie 1 cup 9
Sherbet 1 scoop (1/2 cup) 3
Sherry,dry or sweet 3 fl. oz. 2
Shish kabob 2 small skewers 10
Shortcakes,store-bought 2 (each 1 oz.) 4
Shrimp,broiled,stuffed 6 large 14
Shrimp,butterfly,breaded,frozen (prepared without fat) 3 1/2 oz. 6
Shrimp,canned 1/2 cup or 4 oz. 2
Shrimp,cooked 1/2 cup (2 oz.) 1
Shrimp,fried 10 medium 8
Shrimp,fried,stuffed 6 large 9
Shrimp,popcorn,breaded,frozen (prepared without fat) 1 cup (3 oz.) 5
Shrimp Cantonese 1 cup 9
Shrimp puffs 6 (1 1/2" rounds) 7
Shrimp salad 1/2 cup 4
Shrimp salad sandwich 1 9
Shrimp scampi 9 medium shrimp (3 oz.) 11
Shrimp toast 1 piece 2
Sinapore sling 1 (6 fl. oz.) 4
Sloppy joe 1 8
Sloppy joe sauce,store-bought 1/4 cup (2 oz.) 1
Smelt,cooked 1 oz. 1
Snack mix,Oriental,low-fat,store bought 1/2 cup (1 oz.) 2
Snack mix,reduced-fat,store bought 1/2 cup (1 oz.) 3
Snack mix,store-bought 1/2 cup (1 oz.) 4
Snacks,corn,potato, or rice (3 grams fat or less per oz.) 3/4 oz. 2
Snow peas (Chinese pea pods) 1 cup (4 oz.) 0
Soda,club 1 can or bottle (1 1/2 cups or 12 fl. oz.) 0
Soft drinks,diet,any flavor 1 can or bottle (1 1/2 cups or 12 fl. oz.) 0
Soft drinks,sugar-sweetened,any flavor 1 can or bottle (1 1/2 cups or 12 fl. oz.) 3
Sole,cooked 1 fillet (6 oz.) 4
Sopaipillas 2 (each 4" x 3") 2
Sorbet 1 scoop (1/2 cup) 2
Souffle,cheese 1 cup (6 oz.) 7
Souffle,fruit 1/2 cup 4
Soup,high-fiber,canned (7 grams or more dietary fiber per cup) 1 cup 1
Sour cream,light 3 tbsp. 1
Sour cream,nonfat 1/4 cup 1
Sour cream,regular 1 tbsp. 1
Sour cream,tofu 1 oz. 1
Soursop (guanabana) 1/8 fruit (4 oz.) or 1/3 cup pulp 1
Souvalaki 1 large skewer 10
Souvalaki sandwich 1 7
Soybean nuts 1/4 cup (1 oz.) 3
Soybeans,dry 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1
Soy beverage drink 1 cup (8 fl. oz.) 3
Soy beverage drink,reduced-fat 1 cup (8 fl. oz.) 2
Soy cheese,nonfat 1 slice,1 (1") cube,3 tbsp. shredded,2 tbsp.grated or 3/4 oz. 1
Soy cheese,regular 1 slice, 1 (1") cube,3 tbsp. shredded,2 tbsp. grated or 3/4 oz. 2
Soy flour 3 tbsp. 2
Soy milk 1 cup (8 fl. oz.) 2
Soy milk,fat-free 1 cup (8 fl. oz.) 2
Soy sauce 1 tbsp. 0
Soy yogurt,flavored 3/4 cup (6 oz.) 3
Soy yogurt,plain 3/4 cup (6 oz.) 3
Spaetzle 1/2 cup 4
Spaghetti 1 cup cooked or 1 1/2 oz. uncooked 3
Spaghetti Bolognese 1 cup spaghetti with 1/2 cup sauce 9
Spaghetti carbonara 1 cup 10
Spaghetti in tomato sauce,with cheese,canned 1 cup 3
Spaghetti in tomato sauce,with meatballs,canned 1 cup 5
Spaghetti sauce,bottled,any type 1/2 cup (4 1/2 oz.) 2
Spaghetti sauce,botted,any type,reduced-fat 1/2 cup (4 1/2 oz.) 1
Spaghetti squash,cooked 1 cup (6 oz.) 0
Spaghetti with marinara sauce 1 cup 6
Spaghetti with tomato sauce and meatballs 1 cup spaghetti with 1/2 cup sauce 12
Spanakpita 3" square 9
Spanakpita,frozen 2 pieces (each 1 oz.) 4
Spanish sauce 1/2 cup 1
Spareribs,Chinese,barbequed 3 (each 3 1/2" long) 7
Spareribs,pork,barbequed 3 (each 3 1/2" long) 7
Spinach,cooked or uncooked 1 cup 0
Spinach,salad,with bacon,mushrooms,and dressing 2 cups 12
Split pea soup 1 cup 4
Split pea soup,canned 1 cup 3
Split pea soup,frozen 1 cup 2
Split pea soup in a cup 1 (2 oz. dry) 3
Sponge cake 1/12 of 9" tube 4
Spoon bread 1/2 cup (3 1/2 oz.) 5
Sports drink 1 cup (8 fl. oz.) 1
Spreadable fruit 1 1/2 tbsp. 1
Spring roll,with beef,chicken,pork, or shrimp 1 (4 1/2" long) 4
Sprinkles,any type 1 tbsp. 1
Sprouts,alfalfa 1 cup (1 oz.) 0
Sprouts,bean 1 cup (4 oz.) 0
Spumoni 1 scoop (1/2 cup) 6
Squab 1 oz. cooked 1
Squash,summer (caserta,chayote [pipinola,pattypan] ,cocozelle,mirleton,scallop [cymling,pattypan] ,vegetable marrow,yellow [crookneck,straightneck] ) 1 cup or 6 oz. cooked 0
Squash,winter(acorn [table queen] ,banana,buttercup,butternut,calabaza,cushaw,Des Moines,dumpling,golden nugget,hubbard,peppercorn) 1 cup or 7 oz. cooked 1
Squash leaves 1 cup 0
Squid,cooked 3 oz. 2
Squirrel,cooked 1 oz. 1
Steak,blackened 6 oz. 16
Steak,chicken-fried 6 oz. with 1/4 cup cream gravy 15
Steak,cooked 1 small (4 oz.) 7
Steak,lean (round or loin cuts with all visible fat trimmed),cooked 1 small (4 oz.) 5
Steak,salisbury 6 oz. 12
Steak au poivre 6 oz. steak with 1 tbsp. sauce 15
Steak sandwich,frozen 1 (2 oz.) 5
Steak sauce 1 tbsp. 0
Stir-fried beef,chicken,or pork,with garlic or black bean sauce 1 cup 8
Stir-fry kit,chicken,frozen (prepared without fat) 1 cup prepared 3
Strawberries,fresh or frozen (unsweetened) 1 cup 1
Strawberry shortcake 1/12 of 9" cake or 1 filled individual shortcake 7
Strudel,any type 1 piece (5 1/2" x 2") 8
Stuffing 1/2 cup 4
Stuffing mix,bread 1/2 cup prepared 4
Succotash 1 cup or 6 oz. cooked 2
Sugar,any type 1 tbsp. 1
Sugar snap peas,cooked 1 cup 0
Suimono 1 cup 1
Sukiyaki 2 1/2 cups 12
Sunomono 1/2 cup 1
Sushi,maki (vegetables and rice rolled in seaweed) 4 pieces 1
Sushi,nigiri (slicesd raw fish over rice> 4 pieces 3
Sushi,nori maki (raw fish and rice rolled in seaweed) 4 pieces 2
Swedish meatballs 6 (1" diameter) 8
Swedish meatballs with noodles,frozen 1 cup (6 1/2 oz.) 7
Sweet and sour beef,chicken, or pork 1 cup 10
Sweet and sour chicken,frozen 1 cup (7 1/2 oz.) 6
Sweet and sour mix 1/2 cup (4 fl. oz.) mix 2
Sweet and sour sauce 2 tbsp. 1
Sweetbreads,cooked 1 oz. 1
Sweet potatoes,candied 1/2 cup 3
Sweet potatoes in syrup,canned 1 cup (9 oz.) 4
Sweet potato leaves 1 cup 0
Sweet potato pie 1/8 of 9" one-crust pie 8
Sweet roll 1 (3" diameter) or 2 oz. 5
Sweet roll,pecan-swirl,store-bought 2 small (each 1 oz.) 5
Sweet roll,store-bought 1 (2 oz.) 5
Sweetsop (sugar apple) 1/3 fruit (3 oz.) or 1/3 cup pulp 1
Swordfish,cooked 1 steak (6 oz.) 4
Syrup,low-calorie 2 tbsp. 1
Syrup,regular,any type 1 tbsp. 1
Szechuan chicken,frozen 1 cup (7 oz.) 5


T
Name Amount Points
Tabouli 1/2 cup 4
Tabouli,from mix (prepared according to package directions) 1/2 cup prepared 2
Taco,beef or chicken 1 5
Taco,hard or soft,fast food 1 4
Taco dinner kit in a box (prepared according to package directions) 2 tacos prepared 7
Tacos,soft,kit in a box (prepared accoring to package directions) 2 9
Taco salad,without shell and dressing,fast food 1 6
Taco salad,with shell,without dressing,fast food 1 15
Taco salad shells,store-bought 2 small or 1 large (1 1/2 oz.) 5
Taco sauce 1 tbsp. 0
Taco shells,store-bought 2 (3/4 oz.) 2
Taffy 1 oz. 3
Tahini (sesame paste) 2 tbsp. 3
Tahini,canned 2 tbsp. (1 oz.) 5
Tamale,beef,canned 2 (4 3/4 oz.) 5
Tamale,beef,frozen 3 small or 1 large (4 oz.) 7
Tamale,chicken,canned 2 (6 oz.) 3
Tamale,chicken,frozen 3 small or 1 large (4 1/2 oz.) 6
Tamale,pork,frozen 3 small or 1 large (4 1/2 oz.) 7
Tamales with sauce 2 (4" x 2") 10
Tamarinds 10 (2 oz.) 1
Tamari sauce 1 tbsp. 0
Tandoori chicken,without skin 2 pieces (1 breast and 1 thigh) 8
Tangelo 1 (7 oz.) 1
Tangerine 1 (6 oz.) 1
Tangerine juice 1/2 cup (4 oz.) 1
Tapioca 1 tsp. uncooked 0
Taquitos,frozen 2 (each 1 oz.) 3
Taro leaves 1 cup 0
Tartar sauce 1 tbsp. 2
Tartar sauce,fat-free 1/4 cup 1
Tarte aux fruits 1/8 of 9" tart 7
Tarte aux fruits 4" fruit 10
Tart shell 1 (4" diameter) 6
Tea,decaffeinated or regular,sweetened 1 cup (8 fl. oz.) 2
Tea,decaffeinated or regular,unsweetened 1 cup (8 fl. oz.) 0
Tempeh (fermented soybean cake) 1/4 cup (1 oz.) 1
Tempura,shrimp 4 jumbo shrimp 11
Tempura,vegetable 1 cup 8
Tempura batter mix 1/4 cup mix (1 oz.) 2
Teppan-yaki 1 1/2 cups 10
Tequila 1 jigger (1 1/2 fl. oz.) 2
Teriyaki beef 2 slices (4 oz.) 7
Teriyaki chicken 2 slices (4 oz.) 6
Teriyaki fish 4 oz. 4
Teriyaki sauce 1 tbsp. 0
Teriyaki sauce 1/4 cup 1
Textured vegetable protein 1/3 cup (3/4 oz. dry) 1
Thai coffee or tea 1 cup (8 fl. oz.) 6
Thai crisp noodles 1 cup 11
Three-bean salad 1/2 cup 5
Three bean salad,canned 1/2 cup (4 1/2 oz.) 1
Tirami su 1 piece (2 1/4" square) 10
Toaster pastry,low-fat 1 (1 3/4 oz.) 4
Toaster pastry,regular,plain or with icing 1 (1 3/4 oz.) 4
Tofu,any type 1/3 cup 2
Tofu,frozen 1/2 cup 5
Tofu,low-fat 1/3 cup 1
Tomato,dried (not packed in oil) 4 halves (1/2 oz.) 0
Tomato,regular,fresh 1 cup or 1 medium (4 oz.) 0
Tomato and mozzarella salad 1 large tomato with 2 1/4 oz. cheese 10
Tomatoes,canned,all varities,packed in their own juice or tomato puree 1 cup (8 oz.) 0
Tomatoes,cherry 12 (4 oz.) 0
Tomatoes,plum 2 large or 4 small (about 4 oz.) 0
Tomatoes,stewed 1 cup (9 oz.) 0
Tomato juice 1 cup (8 fl. oz.) 0
Tomato paste,canned 1/4 cup (2 oz.) 0
Tomato puree,canned 1/2 cup (4 oz.) 0
Tomato sauce,canned 1/2 cup 0
Tomato sauce,Italian 1/2 cup 2
Tomato shells (no pulp) 2 0
Tomato soup 1 cup 2
Tomato soup,canned (made with low-fat or skim milk) 1 cup 2
Tomato soup,canned (made with water) 1 cup 1
Tomato soup,canned (made with whole milk) 1 cup 3
Tomato soup,cream of 1 cup 5
Tom Collins 1 (6 fl. oz.) 3
Tom yum kung 1 cup 2
Tongue,cooked 1 oz. 2
Tonkatsu 3/4 cup or 3 1/2 oz. 12
Topping, fruit 1 tbsp. 1
Topping,fudge,regular or fat-free 1 tbsp. 1
Topping,whipped,dairy or nondairy,aerosol or frozen 1/4 cup (3/4 oz.) 1
Topping,whipped,dairy or nondairy,light or fat-free,aerosol or frozen 1/3 cup (3/4 oz.) 1
Tortellini,beef,chicken, or pork,without sauce,frozen 1 cup (3 3/4 oz.) 5
Tortellini,cheese,without sauce 10 (2/3 cup) 3
Tortellini,cheese,without sauce,frozen 1 cup (3 3/4 oz.) 6
Tortellini,meat,without sauce 10 (2/3 cup) 3
Tortellini,mushroom,without sauce,frozen 1 cup (3 1/2 oz.) 6
Tortellini,sausage,without sauce,frozen 1 cup (3 3/4 oz.) 7
Tortilla,any type 2 (4" diameter),1 (6" diameter), 1/2 (10" diameter) or 1 oz. 2
Tortilla chips 12 (1 oz.) 3
Tortilla chips,baked,reduced-fat or low-fat 12 (1 oz.) 2
Tortoni 1 serving 7
Tostada,filled,beef or chicken 1 8
Tostada shells,store-bought 2 (3/4 oz.) 2
Trail mix,any type,store-bought 1/4 cup (1 oz.) 3
Trifle 1 cup 5
Tripe,cooked 1oz. 1
Trout,rainbow,cooked 1 fillet (6 oz.) 4
Tuna,canned in oil,drained 1/2 cup (4 oz.) 5
Tuna,canned in water,drained 1/2 cup (4 oz.) 3
Tuna,cooked 1 steak (6 oz.) 4
Tuna,grilled,frozen 3 oz. 2
Tuna dinner in a box (prepred according to package directions) 1 cup prepared 7
Tuna-noodle casserole 1 cup 14
Tuna salad 1/2 cup 6
Tuna salad,store-bought 1/2 cup (3 1/2 oz.) 5
Tuna salad sandwich 1 11
Turkey,canned 1/2 cup (4 oz.) 3
Turkey,ground,cooked 1 patty (3 oz.) 5
Turkey,lean,ground,cooked 1 patty (3 oz.) 4
Turkey,light or dark meat (cooked without skin) 1 slice or 1/2 cup cubed or shredded (2 oz.) 2
Turkey,light or dark meat (cooked with skin) 1 slice 3
Turkey burger,frozen 1 patty (3 oz. cooked) 5
Turkey croquette,breaded,frozen 1 with gravy (5 oz.) 3
Turkey noodle soup,canned 1 cup 1
Turkey roll 1 slice (1 oz.) 1
Turkey tetrazzini 1 1/2 cups 9
Turnips,cooked 1 cup (6 oz.) 0
Turnover,fruit,any type 1 (3" x 1 1/2") 4
Turnover,fruit,any type,fast food 1 7
Tyropitas,frozen 2 (each 1 oz.) 4
Tzimmes,vegetables 3/4 cup 2


V
Name Amount Points
Veal,regular,cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 4
Veal,lean (round or loin cuts with all visible fat trimmed),cooked 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 3
Veal cutlet,breaded,fried 4 oz. 10
Veal marsala 4 oz. 11
Veal parmigiana,without sauce 1 serving (5 1/2 oz.) 10
Veal parmigiana,with sauce 5 oz. with 1/2 cup tomato sauce  12
Veal piccata 2 slices (4 oz.) 11
Veal scaloppine 2 pieces (each 3" x 5") or 4 1/2 oz. 12
Veal with peppers 5 oz. 11
Vegetable barley soup,frozen 1 package (7 1/2 oz.) 1
Vegetable beef soup,canned 1 cup 1
Vegetable juice,mixed 1 cup (8 fl. oz.) 0
Vegetable oil 1 tsp. 1
Vegetables,creamed (except creamed corn) 1 cup 10
Vegetables,fried 1 cup 6
Vegetables,in sauce,frozen 1 cup 1
Vegetables,mixed,drained 1/2 cup 0
Vegetables,packed in oil,drained 1 cup 3
Vegetables,pot roasted with pan drippings 1 cup 3
Vegetables,sauteed 1 cup 6
Vegetable shortening 1 tsp. 1
Vegetable soup 1 cup 3
Vegetable soup,canned 1 cup 2
Vegetable soup mix 1 cup prepared 1
Vegetarian breakfast links (sausage-type) 2 (1 1/2 oz.) 2
Vegetarian breakfast patty (sausage-type) 1 (1 oz.) 1
Vegetarian breakfast strips 4 (1 oz.) 3
Vegetarian burger 1 (2 3/4 oz.) 2
Vegetarian burger,black bean 1 (3 oz.) 2
Vegetarian burger,fat-free 1 (2 3/4 oz.) 1
Vegetarian burger,fat-free,high-fiber (5 grams or more dietary fiber per burger) 1 (2 3/4 oz.) 1
Vegetarian "cheese" topping 2 tbsp. 1
Vegetarian chicken patty,frozen 1 (3 oz.) 2
Vegetarian chicken pieces (nugget-style),frozen 4 (2 3/4 oz.) 2
Vegetarian deli slices,frozen 3 slices (2 3/4 oz.) 1
Vegetarian frankfurter,regular or fat-free 1 small or 1/2 large (1 1/2 oz.) 1
Vegetarian ground "meat",frozen 1/2 cup (2 oz.) 1
Vegetarian sausage,frozen 1 1/2 oz. 2
Vegetarian topping(made with soy) 2 tbsp. 1
Vegetarian vegetable soup in a cup 1 (1 1/2 oz. dry) 3
Venison,cooked 1 oz. 1
Vichyssoise 1 cup 5
Vienna sausage,beef and pork,canned 3 (each 2" long) 1 3/4 oz. 4
Vienna sausage,chicken,canned 3 (1/2 oz.) 3
Vietnamese beef balls(Thit bo vien) 6 (1 1/2 oz.) 2
Vindaloo,chicken 1 cup 8
Vindaloo,pork 1 cup 9
Vinegar 1 tbsp. 0
Vitello tonnato 2 slices veal (4 oz.) with 1/2 cup sauce 20
Vodka 1 jigger (1 1/2 fl. oz.) 2
Vodka gimlet 1 (2 1/2 fl. oz.) 3


W
Name Amount Points
Wafers,Viennese,filled with chocolate cream,store-bought 1 oz. 4
Waffle,any type 1 (7" square) 6
Waffle,any type,frozen 1 (4" round or square) 1 1/4 oz. 2
Waffle,any type,made from mix 1 (4" square) or 1 3/4 oz. 2
Waffle,Belgian,frozen 1 (1 1/2 oz.) 2
Waffle,low-fat,frozen 2 (4" round or square) 3
Waffles,mini,frozen 4 (1 3/4 oz.) 2
Waffle sticks,frozen 1 large or 2 small (2 oz.) 3
Waldorf salad 1/2 cup 6
Walnuts 14 halves (1 oz. shelled) 5
Water chestnuts 1 cup (4 1/2 oz.) 1
Watercress 1 cup (1 oz.) 0
Watermelon 2" slice or 1 cup (5 1/2 oz.) 1
Water or mineral water 1 cup (8 fl. oz.) 0
Wax gourd (Chinese winter melon) 1 cup 1
Whale,cooked 1 oz. 
Wheat germ 3 tbsp. (3/4 oz.) 1
Wheat germ 1 tsp. 0
Whiskey 1 jigger (1 1/2 fl. oz.) 2
Whiskey sour 1 (3 fl. oz.) 3
Whitefish and pike,large,store-bought 1(1 1/4 oz.) 2
Whitefish and pike,small,store-bought 2(1 oz.) 2
Whitefish salad,store-bought 1 1/2 oz. 5
Whiting,cooked 1 fillet (6 oz.) 4
Wiener schnitzel 4 oz. 11
Wine,dessert,dry 2 fl. oz. 1
Wine,dessert,sweet 2 fl. oz. 2
Wine,light 4 fl. oz. 1
Wine,non-alcoholic 8 fl. oz. 0
Wine,regular,dry 1 small glass or 1/2 cup (4 fl. oz.) 2
Wine cooler 1 (8 fl. oz.) 3
Wine sauce 1/4 cup 3
Wine spritzer 1 (8 fl. oz.) 2
Wontons,boiled 6 4
Wontons,fried 6 10
Wonton skins (wrappers) 5 skins (3 1/2" squares) 2
Wonton soup 1 cup with 4 wontons 4


Y
Name Amount Points
Yakitori 1 skewer with 3 tbsp. sauce 6
Yams,cooked 1 large (8 oz.)or 1 cup 3
Yam patty,frozen 1 (4 oz.) 1
Yams,sweetened,canned,in syrup 1 cup (9 oz.) 3
Yeast 1 cup 0
Yogurt,fat-free,flavored(vanilla,lemon,coffee),sweetened with sugar 1 cup 3
Yogurt,fat-free,fruit-flavored,sweetened with sugar 1 cup 4
Yogurt,fat-free,plain,sweetened with sugar 1 cup 3
Yogurt,frozen,fat-free,no sugar added 1 scoop or 1/2 cup 2
Yogurt,frozen,fat-free,sweetened with sugar 1 scoop or 1/2 cup 2
Yogurt,frozen,low-fat 1 scoop or 1/2 cup 3
Yogurt,light(artificially sweetened) 1 cup 2
Yogurt,low-fat,plain 1 cup 3
Yogurt,low-fat,sweetened with sugar,flavored(vanilla,lemon,coffee) 1 cup 4
Yogurt,low-fat,sweetened with sugar,fruit-flavored 1 cup 5
Yogurt,plain 1 cup 4
Yogurt and cucumber salad 1/4 cup 1
Yogurt bar,chocolate-covered 1 5
Yogurt-covered pretzels 7 (8 oz.) 3
Yogurt-covered raisins 2 z. 3
Yogurt drink 1 cup (8 fl. oz.) 5
Yorkshire pudding 1 piece (4" square) 6
Yosenabe 2 cups 8


Name Amount Points
Zabaglione 1/2 cup 4
Zeppole 1 (4" diameter) 5
Ziti, baked 1 cup 5
Zucchini, breaded, frozen (prepared without fat) 6 (3 oz) 4
Zucchini, cooked or uncooked 1 cup 0
Zucchini bread 1 slice (5" x 3/4") 5
Zuppa di pesce 2 cups 12
Zuppa Inglese 1/16 of 10" cake 7
Zwieback 3 (3/4 oz) 2

WEIGHT WATCHER POINTS A TO L

                                               WEIGHT WATCHER POINTS

                                                                A TO L

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