A Name Abalone,cooked Adobo sauce,store-bought Alfredo sauce,light,storebought Alfredo sauce,store-bought Almond butter Almonds Ambrosia Anchovies Angel Food

Cake Animal crackers Antelope,cooked Apple Brown Betty Apple Cider Apple crisp Apple Juice Apple,baked Apple,candied Apple,caramel Apple,dried Apple,fresh Apple,fresh Apples,crab Apples, mountain Applesauce,unsweetened Apricots,dried Apricots,fresh Apricots,unsweetened,canned Amount 3 oz. 1 Tbsp (1/2 oz.) 1/2 cup (4 oz.) 1/2 cup (4 oz.) 1 tsp. 22 nuts (1 oz. shelled) 1/2 cup 6(3/4) or 1 tsp. paste 1/16 of 10" tube or 2 oz. 13(1 oz.) 1 oz. 1 cup 1/2 cup (4 fl. oz.) 3/4 cup 1/2 cup (4 fl. oz.) 1 large 1 large 1 large 1/4 cup(3/4 oz.) 1 large (8 oz.) 1 small (4 oz.) 2 oz. or 1/2 cup 3 (2"x 1 7/8") 1 cup (8 oz.) 6 halves (3/4 oz.) 3 (4 oz.) 1 cup (9oz.) Points 2 5 2 5 10 1 4 2 1 2 3 1 5 1 8 1 7 10 9 1 2 1 1 1 1 1 1 2

Armadillo,cooked Arrowroot Arroz con pollo Arrowroot Artichokes,cooked Artichoke,hearts,cooked Artichokes,marinated Arugula Asparagus,cooked Avgolemono soup Avacado

1 oz. 1 tsp. 3 oz. chicken with 1 1/2 cups rice 1 tsp. 1 medium 1 cup (6 oz.) 1/2 cup 1 cup 1 cup (6 oz.) or 12 spears 1 cup 1/4 (2 oz.) B

1 0 13 0 0 1 3 0 0 3 2

Adobo sauce,light,store-bought 1/2 cup

Name Baba au rhum Baba ganosh Baba ganosh,store-bought Bacon,Canadian-style Bacon,cooked,crisp Bacon,reduced-fat,cooked,crisp Bacon,turkey,cooked,crisp Bacon,lettuce, and tomato sandwich Bacon bits,imitation Bacon fat Bagel,any type Bagel,with cream cheese and lox Bagel chips Bagel chips,fat-free Bagel pizzas,mini,any type,frozen

Amount 1 1/4 cup 1/4 cup 3 slices 3 slices 3 slices 1 1 tsp 1 tbsp. 1 small or 1/2 large (2 oz.) 1 large 1 oz. 1 oz. 4 (3 oz.)

Point s 8 3 3 3 3 2 12 0 3 3 12 3 2 4

1 slice (1 oz.) 1

Baked Alaska Baking powder or soda Baklava Bakalava,store-bought Bamboo shoots Banana Banana Bread Banana Bread,with nuts Banana chips Banana Pudding

1 piece (2" wedge) 1 tsp. 1 piece (2" square) 1 piece (1 1/2 oz.) 1 cup

5 0 5 5 0

Bean and bacon soup,canned Bean and ham soup,canned Bean and Lentil stew (Dal maharani) Bean dip,fat-free Beans,baked Beans,baked,canned Beans,baked,deli Beans,baked,fast food Beans,baked,vegetarian,canned Beans,Black,cooked Beans,Black,uncooked Beans,Black,refried

1 cup 1 cup 1 cup 1/2 cup (4 oz.) 1/2 cup 1/2 cup (4 oz.) 1/2 cup ( 4 oz.) 1 serving 1/2 cup (4 oz.) 1/2 cup 1 pound 1/2 cup

3 3 6 1 5 2 3 4 2 2 31 1 1 4 1 2 35 0 1 30 1 30 2 30 2 30 5 5

1 medium (6 2 oz.) 1 slice (5" x 3/4") 1 slice (5" x 3/4") 1 oz. 1 cup 1 serving (3 scoops ice cream,1 banana,3 tbsp. syrup,and 1/2 cup whipped cream) 1 serving (2 scoops ice cream, 1/2 banana and 1/3 cup sauce 1 tbsp. 1/4 cup 1 (5 oz.) 5 5 3 7

Beans,Black,refried,canned,low-fat or fat-free 1/2 cup Beans,Black,and rice mix (prepared according 1 cup to package directions) Beans,Cannellini,cooked Beans,Garbanzo,cooked Beans,Garbanzo,uncooked Beans,Green,cooked Beans,Kidney,cooked 16 Beans,Kidney,uncooked Beans,Lima,cooked Beans,Lima,uncooked 0 1 9 Beans,Navy,cooked Beans,Navy,uncooked Beans,Pinto,cooked Beans,Pinto,uncooked Beans,Red,and rice Beans,Red,and rice mix (prepared according 1/2 cup 1/2 cup 1 pound 1 cup 1/2 cup 1 pound 1/2 cup 1 pound 1/2 cup 1 pound 1/2 cup 1 pound 1 cup 1 cup

Banana Split

19

Bananas Foster

Barbeque sauce Barbeque sauce Barbeque beef sandwich,frozen,microwave Barley Bass,striped,coooked

1 cup cooked or 1/4 cup 3 uncooked 1 fillet (6 oz.) 4

to package directions) Beans,Refried, Beans,Refried,canned Beans,Refried,fat-free,canned Beans,Refried,with sausage,canned Beans,Wax,cooked Beans,White,cooked Beans,White,uncooked Beans and Franks Bear,black,cooked Bearnaise sauce Bearnaise sauce,store-bought Beaver,cooked Bechamel (white) sauce Beef,Ground,regular,cooked Beef,Ground,regular,cooked Beef,Ground,regular,uncooked Beef,Ground,lean,cooked Beef,Ground,lean,cooked Beef,Ground,lean,cooked(round or loin cuts with all visible fat trimmed) Beef,Ground,regular,cooked Beef,Ground,lean,uncooked Beef,Orange-Ginger Beef,Ground,country-fried,store-bought Beef,regular,cooked 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup 1/2 cup 1 pound 1 cup 1 oz. 1/4 cup 1/4 cup (2 oz.) 1 oz. 1/4 cup 1 patty (3 oz.) 1/2 cup (2 oz.) 1 pound 1 patty (3 oz.) 1/2 cup (2 oz.) 3 2 2 5 0 2 30 11 2 8 10 1 4 6 4 25 6 4 Beef,Roast,open-face sandwich with gravy Beef,Tongue,cooked Beef,Sweet and sour Beef,corned,canned Beef,dried,store-bought Beef,roast,sandwich,fast-food Beef,steak,cooked Beef,steak,lean (round or loin cuts with all visible fat trimmed),cooked Beefalo,cooked Beef Bourguignon Beef and Broccoli Beef,Bourguignon Beef and broccoli,frozen Beef broth and tomato juice Beef goulash Beef in barbeque sauce,frozen Beef jerky or stick Beef noodle soup mix,single serving Beef soup,canned Beef stew Beef stew,canned Beef stew,frozen Beef Stroganoff with noodles

cup cubed or shredded (2 oz.) 1 1 oz. 1 cup 7 slices (1 oz.) 1 1 small (4 oz.) 1 small (4 oz.) 1 oz. 1 1/2 cups 1 cup 1 1/2 cups 1 cup (8 fl. oz.) 1 cup 1/4 cup (2 oz.) 1 oz. 1 cup prepared 1 cup 1 cup 1 cup 1 cup 9 2 12

1 slice (2 oz.) 3 1 8 7 5 1 18 4 20

1 cup (7 oz.) 5 2 8 3 3 4 2 5 6 3

1 slice or 1/2 cup cubed or 3 shredded (2 oz.) 1 patty (3 oz.) 1 pound 1 cup 1 patty(4 oz.) 6 22 11 8

1 slice or 1/2 4

2 cups (1 cup stroganoff 15 with 1 cup noodles)

Beef vegetable soup,canned Beef Wellington

1 cup

1 slice (3 1/2" x 2 1/2" 12 x 1 1/2") or 5 oz. 1 can or bottle (12 fl. oz.) 1 can or bottle (12 fl. oz.) 1 can or bottle (12 fl. oz.) 1 cup ((6 oz.) 1/2 cup 1 (2" diameter) 2

1/2" diameter) or 1/2 large Biscuit with sausage,fast-food Bittermelon (balsam-pear pods) Bittermelon (balsam-pear pods) Black bean sauce Black bean soup Black bean soup,canned Black bean soup in a cup Blackberries Black Russian Blanquette of veal Blintz,cheese Blintz,cheese,frozen Blintz,fruit,frozen Blintz,potato,frozen Bloody Mary Blueberries Bluefish,cooked Bologna,beef or pork Bologna,turkey 1 1 cup,uncooke d 1 tsp. 1 cup 1 cup 1 (2 oz. dry) 1 (3 fl. oz.) 2 cups 1 12 1 cup,cooked 0 0 0 4 2 3 5 13 5

Beer,light

Beer,non-alcoholic

Beer, regular Beets, cooked Beets,pickled Beignet

3 0 1 2 3 5 3

1 cup (5 oz.) 1

1 (2 1/4 oz.) 2 1 (2 1/4 oz.) 2 1 (2 1/4 oz.) 2 1 ( 5 fl. oz.) 2 1 cup (5 oz.) 1 1 fillet (6 oz.) 4 1 slice (1 oz.) 2 1 slice (1 oz.) 1 1/2 cup 1 cup with 2 tbsp. sour cream 1 cups 1 cup 1 slice (3 3/4" x 1/2") or 1 1/2 oz. 1 cup 6 4 0 2 2 0

Beignet,from mix (prepared according to pkg. 1 directions) Bialy Biscotti 1 (3 oz.) 8 mini,2 small or 1 regular (1 oz.) 8 mini,2 small or 1 regular (1 oz.) 8 mini,2 small or 1 regular (1 oz.) 1 small (2" diameter) 1 1 small (2

Biscotti,chocolate

Bolognese meat sauce Borscht,Beet,

Biscotti,fat-free

Borscht,low-calorie,store-bought Borscht,store-bought

Biscuit,homemade Biscuit,cheese Biscuit,refrigerated,baked

3 5 2

Boston brown bread Bottle gourd

Boudin, store-bought Boullabaisse,any type Boullion,any type Boysenberries Bran,Corn,uncooked Bran,Oat,uncooked Bran,Rice,uncooked Bran,Wheat,uncooked Bran,Wheat,uncooked Brandy Brandy Alexander Bratwurst Brazil nuts

2 oz. 2 cups 1 cup 1/4 cup 1/4 cup 1/4 cup 1 tbsp. 1/4 cup 1 1/2 fl. oz. 1 (3 fl. oz.) 2 oz.

2 7 0 0 1 2 0 0 2 8 5

Brewer's yeast Brioche Broccoli,cooked or uncooked

1 tsp. 1 (1 oz.) 1 cup or 4 spears

0 3 0 3 4 2 0 5 3 4 3 5 3 0

1 cup (5 oz.) 1

Broccoli,cheese soup,canned (made with low1 cup fat or skim milk) Broccoli,cheese soup,canned (made with whole milk) Broccoli,cheese soup,low-fat,canned(made with low-fat or skim milk) Broccoli rabe Broccoli soup,cream of Broccoli soup,cream of,canned(made with low-fat or skim milk) Broccoli soup, cream of,canned(made with whole milk) Broccoli soup,cream of,low-fat,canned(made with low-fat or skim milk) Broccoli rice casserole Broccoli stir-fry Broth,any type Brownie Brownie,fat-free,store-bought Brownie,low-fat,store-bought Brunswick stew Bruschetta Brussel sprouts,cooked or uncooked Bubble and squeak Buffalo, water cooked Buffalo wings,cooked Buffalo wings,frozen(prepared without fat) Bulgur,cooked Bulgur,uncooked Burrito,bean 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

8 nuts (1 oz. 5 shelled)

Bread,any type (white,wheat,rye,Italian,French,pumpernickel 1 slice (1 oz.) 2 ) Bread,cocktail(party-style),any type Bread,high-fiber,(3 grams or more dietary fiber per slice) Bread,reduced-calorie,any type Bread,Indian(Navajo)fry Bread crumbs,dried Bread crumbs,dried Bread crumbs,seasoned Breadfruit,uncooked Breadstick,soft Breadsticks 2 slices (3/4 oz.) 1

1 slice (1 oz.) 1 2 slices (1 1/2 oz.) 1 (5" diameter) 3 tbsp (3/4 oz.) 1 cup 3 tbsp. 1 6 1 9 2

1 (2" square) 5 1 ( 1 1/2 oz.) 2 1 (1 1/2 oz.) 3 1 1/2 cups 1 slice 1 cup 1 oz. 3 3 1 cup 1/4 cup 1 large (8" 5 3 3 1 9 4 2 2 8

1 cup (5 oz.) 0

1 cup (8 oz.) 4 1 (1 1/4 oz.) 2 2 long (7 1/2" x 1/2") 1 or 4 short (5" x 1/2")

long) Burrito,bean Burrito,bean,fast food Burrito,bean and cheese,reduced-fat,storebought Burrito,bean and cheese,store-bought Burrito,beef and bean,store-bought Burrito,beef or chicken and cheese,reducedfat,store-bought Burrito,beef,with cheese Burrito,beef,with cheese Burrito,breakfast(egg,cheese,&bacon,ham or sausage),store-bought Burrito,chicken,store-bought Burrito,chicken,with cheese Burrito,chicken,with cheese Butter,regular or whipped Butter,regular Buttermilk,dry Buttermilk,nonfat,1%,1.5%,or 2% Buttermilk baking mix C Name Cabbage(all varieties including bok choy,kai choi,won Amount 1 cup Points 0 1 small (6" long) 1 5 6

bok,makina,Chinese,swamp,and mustard),cooked or uncooked Cabbage,stuffed Cabbage soup Caesar salad Cake,fat-free,store-bought Cake,cupcake,creme-filled,store-bought 2 rolls (3" x 2 1/2") 1 cup 3 cups 1 slice (3 1/2 oz.) 1 2(2 1/4 oz.) 1 slice (2 1/2 oz.) 1/12 of 9" layer cake or 3" square 1 slice (3 oz.) 1/12 of prepared 9" cake 1/2 cup 6 2 7 4 4 6 5 12 7 4 11

1 (5 1/2 oz.) 5 1 (5 oz.) 1 (5 oz.) 1 small or 1/2 large (4 oz.) 1 large (8" long) 1 small (6" long) 6 8 4 8 5

Cake,snack,creme-filled,store-bought Cake,sugar-free,store-bought Cake,with icing Cake,with icing,store-bought Cake mix,light,without icing Calamari,fried Calzone Candy corn Candy,Caramels

1 (3 1/2 oz.) 5 1 (5 oz.) 1 large (8" long) 1 small (6" long) 1 tsp. 1 cup 1/4 cup powder 1 cup (8 fl. oz.) 3 tbsp. 6 7 5 1 51 2 2 2

1 (5 1/4" x 6") 12 or 7 oz. 1 oz. 1 oz. 2 2

Candy,Chocolate, any type

1 oz. (2 assorted pieces, 1/2 4 candy bar, or 2 tbsp. chips) 1 oz. 1 (1 1/2 oz.) 1 oz. 10 (1 oz.) 1 rope (43" long) 1 oz. 2 3 2 2 1 2

Candy,Gumdrops Cotton Candy Candy,Hard Candy,Jellybeans Candy,Licorice Candy,Licorice

Lollipop Candy,mint,chocolate-covered Candy,sesame Candy,taffy Cannelloni,cheese,with meat sauce Cannelloni,cheese,with tomato sauce Cannelloni,with tomato sauce,frozen Cannelloni,meat,with cream sauce Cannelloni,meat,with tomato sauce Cannelloni,spinach and cheese,with cream sauce

1 (1 oz.) 1 (2 1/4" diameter) 1 piece (2" x 1") 1 piece (1/2 oz.) 2 shells with 1/2 cup sauce 2 shells with 1/2 cup a of sauce 7 oz. 2 shells with 1/2 cup sauce 2 shells with 1/2 cup sauce 2 shells with 1/2 cup sauce

2 3 2 1 29 14 6 17 14 15 12 Cappuccino,made with low-fat milk Cappuccino,made with low-fat milk Cappuccino,made with whole milk Cappuccino,made with whole milk Cappuccino,made with whole milk

oz.) 1 grande (16 fl. oz.) 1 tall (12 fl. oz.) 1 small (8 fl. oz.) 1 grande (16 fl. oz.) 1 tall (12 fl. oz.) 3 3 2 4 3 2 2 0 0 1 3 0 1 10 0 7 5 16 1 1 4 1 2

Cappuccino,ready-made,from machine,any 1 cup flavor Cappuccino mix,any flavor Caraway seeds Caraway seeds Carambola (star fruit) Caramels Cardoon Caribou,cooked Carne asada Carob,unsweetened Carp,cooked Carrot and raisin salad Carrot cake,with cream cheese icing Carrot juice,canned Carrots,cooked or uncooked Carrots and parsnips Casaba melon Cashew butter,without salt added 4 tsp. powder or 1 cup prepared 1 tsp. 1 tbsp. 1 (5 oz.) 1 oz. 1 cup 1 oz. 4 oz. 1 tsp. 1 fillet (6 oz.) 1/2 cup 1/12 of 9" cake or 3" square 1/2 cup (4 fl. oz.) 1 cup 1 cup 1 cup (6 oz.) 1 tbsp

Cannelloni,spinach and cheese,with tomato 2 shells with sauce 1/2 cup sauce Cannoli Cantaloupe Capers Capon,without bone,with skin,cooked Caponata 1/4 melon (8 oz.) or 1 cup (5 oz.) 1 tbsp. 1 oz. 1 cup 1 small (8 fl. oz.) 1 grande (16 fl. oz.) 1 tall (12 fl. oz.) 1 small (8 fl.

1 (3 1/2" long) 9 1 0 2 2

Caponate(eggplant appetizer),store-bought 1/4 cup (2 oz.) 2 Cappuccino,made with fat-free milk Cappuccino,made with fat-free milk Cappuccino,made with fat-free milk Cappuccino,made with low-fat milk 1 2 2/td> 2

Cashews,dry-roasted,without salt added Cassoulet Catfish,cooked Cauliflower,cooked or uncooked Caviar or any type fish roe Caviar spread,store-bought Celeriac (celery root) Celery Celery soup,cream of,canned(made with low-fat or skim milk) Celery soup,cream of,canned(made with whole milk)

14 nuts (1 oz. shelled) 1 cup 1 fillet (6 oz.) 1 cup (4 oz.)

4 11 4 0

Cereal,Cold,granola,homemade Cereal,Cold,granola,low-fat Cereal,Cold,nuggets Cereal,Cold,puffed Cereal,Cold,raisin bran Cereal,Cold,shredded wheat Cereal,Cold,whole-grain Cereal bar,fat-free Cereal bar,fruit filled Ceviche

1/2 cup 1/2 cup 1/2 cup 1 cup 3/4 cup 1 biscuit 1 cup 1 (1 1/2 oz.) 1 (1 1/3 oz.) 1/2 cup

6 3 3 1 1 1 2 2 3 2

2 tbsp. (1 oz.) 2 2 tbsp. (1 oz.) 3 1 cup 1 cup (2 oz.) or 2 stalks 1 cup 1 cup 0 0 3 4 2 3 2 2 2 3 3 3 3 3 6 2 1 2 3 4

Challah bread Chalupa (pork and bean dish) Champagne Chapati Cheese,cheddar,soup,canned(made with low-fat or skim milk) Cheese,cheddar,soup,canned(made with whole milk) Cheese,cottage,1%,2%, or nonfat Cheese,cottage,1% or nonfat,with fruit Cheese,cottage,regular or 4%

1 slice (5" x 3" 2 x 3/4") 1 cup 1 small glass or 1/2 cup (4 fl. oz.) 1 peice (5" diameter) 1 cup 1 cup 6 2 2 4 5

Celery soup,cream of, low1 cup fat,canned(made with low-fat or skim milk) Cellophane noodles Cereal,Hot,cream of rice Cereal,Hot,cream of wheat Cereal,Hot,farina,cooked Cereal,Hot,farina,uncooked Cereal,Hot,grits Cereal,Hot,grits,uncooked Cereal,Hot,oatmeal,cooked Cereal,Hot,oatmeal,flavored,cooked Cereal,Hot,oatmeal,uncooked Cereal,Cold,any type (other than those listed below) Cereal,Cold,Bran Flakes Cereal,Cold,fortified Cereal,Cold,frosted Cereal,Cold,granola 1 cup cooked or 1 1/2 oz. uncooked 1 cup 1 cup 1 cup 1/4 cup 1 cup 1/4 cup 1 cup 1 packet 1 cup 1 cup 3/4 cup 1 cup 1 cup 1/2 cup

1/3 cup (2 3/4 1 oz.) 1/3 cup 2 1/3 (2 1/2 oz.) 2 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 2 tbsp. grated or 3/4 oz. 1 tbsp. (1/2 oz.) 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 1 1

Cheese,low-fat,hard or semisoft

Cheese,Neufchatel Cheese,nonfat,hard or semisoft

tbsp. grated, or 3/4 oz. Cheese,pot 1/3 cup 1 slice, 1 (1") cube, 3 tbsp. shredded, 2 tbsp. grated, or 3/4 oz. 1/3 cup 1/3 cup 1/3 cup 1 (1 oz.) 1 (1 oz.) 1 (4 3/4 oz.) 1 (5 oz.) 1 1 1 large 1 small 1 1/16 of 9" cake 1 serving 1/16 of 9" cake 1 serving 3 (each 1/2 oz.) 1 1 1/4 cup 1

Cheese sauce,store-bought Cheese spread,American,process Cheese sticks,breaded,frozen (prepared without fat) 2 Cheese straws Cheese twists Chef's salad, without dressing Chef's salad, witthout dressing, fast food Cherries,chocolate-covered Cherries,dried Cherries,fresh Chestnuts Chicken,blackened Chicken,fried,frozen Chicken,fried,skinless,frozen Chicken,light or dark meat,canned Chicken,light or dark meat,cooked 7 7 7 8 2 13 16 2 Chicken a la king Chicken and dumplings,canned Chicken and dumplings,frozen Chicken and meatball fricassee Chicken and stars soup,canned Chicken breast,barbequed,with skin (with bone)

1/4 cup (2 1/4 5 oz.) 2 tbsp. (1 oz.) 2 2 (1 oz.) 2 (each 2" long) or 2 oz. 1 1/2 cups (1 oz.) 4 cups 1 2 (1 oz.) 3 2 4 8 4 2

Cheese,regular,hard or semisoft

Cheese,ricotta,nonfat Cheese,ricotta,part-skim Cheese,ricotta,whole milk Cheese and breadstick snack pack Cheese and pretzel snack pack Cheese ball,store-bought Cheeseburger,microwave,frozen Cheeseburger,witth bacon,microwave,frozen Cheeseburger on bun,double,fast food Cheeseburger on bun,double,with bacon,fast food Cheeseburger on bun,fast food Cheeseburger on bun,fast-food Cheeseburger on bun,without mayonnaise,lettuce, and tomato Cheesecake Cheesecake,fast food Cheesecake,with fruit topping Cheesecake,with fruit topping,fast food Cheese puffs,hot Cheese sandwich,grilled,resturant-style Cheese sandwich,with bacon,grilled Cheese sauce

1 3 4 3 3 9 11 13 15 15 8 10

2 tbsp. (1 oz.) 3

1/4 cup (1 1/2 2 oz.) 1 cup (5 1/2 oz.) 1 breast (3 oz.) 3 oz. 3 oz. 1/2 cup 1 slice or 1/2 cup cubed or shredded (2 oz.) 3/4 cup 1 cup (8 1/2 oz.) 1 cup (8 1/2 oz.) 2 cups 1 cup 1 (4 1/2 oz.) 1

6 small (2 oz.) 1 8 7 5 4 2 10 5 7 9 1 7

Chicken breast,cooked,without skin (no bone) Chicken breast,cooked,with skin (no bone) Chicken breast,cooked,without skin (with bone) Chicken breast,fried,with skin (with bone) Chicken breast,fried,with skin,fast food Chicken breast,stuffed with long grain and wild rice,frozen

1 (3 oz.) 1 ( 3 oz.) 1 (4 1/2 oz.) 1 (4 1/2 oz.) 1 1 (6 oz.)

3 5 3 11 10 8 8 4 3 2 13 12 10 9 3 1 2 1 4 4

Chicken Kiev Chicken Kiev,frozen Chicken noodle soup Chicken noodle soup,canned Chicken noodle soup in a cup Chicken noodle soup mix Chicken noodle soup mix,single serving Chicken parmigiana Chicken parmigiana patty,frozen Chicken patty,fried,frozen Chicken pieces (nugget-style),fatfree,frozen Chicken pieces (nugget-style),fried Chicken pieces (nugget-style),fried,fast food Chicken pieces (nugget-style),frozen Chicken roll luncheon meat Chicken salad Chicken salad, Oriental Chicken salad,store-bought Chicken salad sandwich Chicken sandwich,fried,fast food Chicken sandwich,grilled,fast food Chicken sandwich,grilled,frozen Chicken soup,cream of,canned (made with low-fat or skim milk) Chicken soup,cream of,canned (made with whole milk) Chicken soup,cream of,low-fat,canned (made with low-fat or skim milk)

1 serving (4" x 18 8") 1 (6 oz.) 1 cup 1 cup 1 (1 oz. dry) 13 3 2 2

1 cup prepared 2 1 cup prepared 4 1 serving (5 1/2 oz.) 1 patty with sauce (5 oz.) 1 (2 1/2 oz.) 3 (3 oz.) 6 pieces (2" x 3/4") 6 pieces 6 (3 oz.) 1 slice (1 oz.) 1/2 cup 2 cups 13 6 4 4 5 7 6 1 6 7

Chicken breast,stuffed with vegetables and 1 (6 oz.) cheese,frozen Chicken breast fillet, breaded,frozen (prepared without fat) Chicken breast fillet,grilled,refrigerated Chicken breast patty,breaded,fatfree,frozen (prepared without fat) Chicken caccitore Chicken cordon bleu Chicken cordon bleu,frozen Chicken creole,without rice Chicken drumstick,barbequed,with skin (with bone) 3 oz. 1 (3 oz.) 1 (2 1/2 oz.) 5 oz. 1 piece (5 1/2 oz.) 1 piece (6 3/4 oz.) 1 1/2 cups 1 (1 1/2 oz.)

Chicken drumstick,cooked,without skin (no 1 (1 oz..) bone) Chicken drumstick,cooked,with skin (no bone) Chicken drumstick,cooked,without skin (with bone) Chicken drumstick,fried,with skin,fast food Chicken drumstick,fried,with skin (with bone) Chicken in barbeque sauce,frozen Chicken in the pot,without skin 1 (1 oz.) 1 (1 1/2 oz.) 1 1 (1 1/2 oz.)

1/2 cup (3 1/2 5 oz.) 1 1 1 1 (4 1/2 oz.) 1 cup 1 cup 1 cup 10 12 9 6 4 5 3

1/4 cup (2 oz.) 3 2 cups 9

Chicken soup,hot and spicy Chicken soup,with matzo balls Chicken soup,without matzo balls Chicken stew,canned Chicken tetrazzini Chicken thigh,barbequed,with skin (with bone) Chicken thigh,cooked,without skin (no bone) Chicken thigh,cooked,with skin (no bone) Chicken thigh,cooked,without skin (with bone) Chicken thigh,fried,with skin (with bone) Chicken thigh,fried,with skin,fast food Chicken vegetable soup in a cup Chicken wing,fried,with skin,fast food Chicken with cashews Chicken with dumplings Chicken with rice soup,canned Chicken with wild rice soup,canned Chickpeas,dry Chicory (curly endive) Chiffon pie Chili,bean, in a cup Chili,frozen

1 cup

Chili,low-fat,canned Chili,turkey,with beans,canned Chili,turkey,without beans,canned Chili,vegetarian,low-fat or fat-free (5 grams or more dietary fiber per cup) Chili,vegetarian,low-fat or fat-free,canned Chili con carne,with beans Chili con carne,without beans Chili con queso Chili con queso,canned Chili con queso,frozen Chili dog on a roll Chili mac,canned Chili rellenos Chili sauce,bottled Chili sauce,green or red Chili with beans,canned Chili without beans,canned Chimichanga,beef Chimichanga,beef or chicken,with beans,frozen Chimichanga,chicken Chinese vegetables,with beef or pork Chinese vegetables,with chicken Chinese vegetables,with shrimp or tofu Chitterlings

1 cup (9 oz.) 1 cup (8 1/2 oz.) 1 cup (8 1/2 oz.) 1 cup 1 cup 1 cup 1 cup 1/4 cup

4 3 3 2 3 7 8 3

1 cup soup with 2 (1 1/2") 3 matzo balls 1 cup 1 cup (8 1/2 oz.) 1 1/2 cups 1 (3 oz.) 1 (2 oz.) 1 (2 oz.) 1 (3 oz.) 1 4 9 5 3 4 3 4 6 8 2 5 11 7 2 2 1 0 8 3 12

1/4 cup (2 oz.) 2 1/4 cup (2 oz.) 5 1 1 cup (8 oz.) 2 1 tbsp 1/4 cup 1 cup (9 oz.) 1 cup (8 1/2 oz.) 10 5 16 0 1 8 11

Chicken thigh,cooked,with skin (with bone) 1 (3 oz.) 1 (3 oz.) 1 1 (1 oz. dry) 1 1 cup 3 oz. chicken with 2 dumplings 1 cup 1 cup 1/3 cup or 2 oz. cooked or 3/4 oz. uncooked 1 cup or 6 oz. 1/8 of 9" onecrust pie 1 (2 oz. dry) 1 cup (8 oz.)

1 (3" x 3 1/2") 11 1 (6 1/2 oz.) 8

1 (3" x 3 1/2") 10 1 cup 1 cup 1 cup 1 oz. 2 assorted pieces, 1/2 candy bar, 2 tbsp. chips or 1 oz. 8 7 5 2

Chocolate,any type

Chocolate drink Chocolate milk, low-fat (2%) Chocolate mousse Chocolate spread Cholent Chorizo Chow mein,beef,chicken, or pork,canned Chow mein noodles,homemade or packaged Chow mein,noodles,with beef or pork Chutney Cinnamon bun Cioppino Clams,baked Clams,canned Clams,cooked Clams,fried Clams,fried,frozen (prepared without fat) Clam sauce,red Clam sauce,red,store-bought Clam sauce,white Clam sauce,white,store-bought Clam-tomato juice Club sandwich

1 cup (8 fl. oz.) 8 fl. oz. 1 cup 2 tbsp (1 oz.) 1 1/2 cups

3 4 11 4 5

Cobbler,fruit,any type Cobbler,fruit,frozen Cobb salad (without dressing) Cocktail sauce Cocoa,hot,instant Cocoa,hot,instant,fat-free Cocoa,hot,instant,no sugar added Cocoa,unsweetened Coconut,cream of Coconut,shredded Coconut-custard pie Coconut ginger soup,Thai,canned Coconut juice or water Coconut milk Coconut milk,light Cod,cooked Coffee,decaffeinated or regular,black,without sugar Coffee cake Coffee cake,fat-free,store-bought Coffee cake,store-bought Coffee drink,Jamaican,store-bought Coffee drink,latte or mocha,with milk Coffee mix,flavored,sugar-free (prepared according to package directions)

1 cup 4 1/2 oz. 3 cups 1/4 cup 6 fl. oz. 6 fl. oz. 6 fl. oz. 1 tsp. 1/4 cup (2 fl. oz.) 1 tsp. 1/8 of 9" one crust pie 1 cup 1 can (12 fl. oz.) 1/4 cup (2 fl.oz.) 1/4 cup (2 fl. oz.) 1 fillet (6 oz.) 1cup

7 6 12 1 2 1 1 0 5 0

1 link (5" long) 9 or 3 1/2 oz. 1 cup 1/2 cup 1 cup 1 tbsp. 1 3 7 6 1

Chow mein noodles,with chicken or shrimp 1 cup

3 3 4 1 4 0

1 (3" diameter) or 2 5 oz. 1 1/2 cups 6 1/2 cup or 4 oz. 1 cup 3 oz. 1/2 cup 6 8 2

1/2 cup (2 oz.) 1 15 6 3 3

Clams,stuffed,frozen (prepared without fat) 1 (3 oz.)

3" square or 6 1/12 of 9" tube 1 serving (2 oz.) 1 serving (2 oz.) 1 cup (8 fl. oz.) 3 5 2

1/2 cup (4 1/2 2 oz.) 1/2 cup 9 1/2 cup (4 1/4 3 oz.) 1 cup (8 fl. oz.) 1 1 16

1 bottle or 1 4 can (10 fl. oz.) 1 cup (8 fl. oz.) prepared 1

Coffee mix,flavored,with sugar (prepared according to package directions) Coffee substuitute or cereal beverage powder Cognac Coleslaw Coleslaw,fast food Coleslaw,store-bought Concentrated yeast extract Cookies (any type other than the following listings),homemade or packaged Cookies,amaretti Cookies,bar Cookies,fig bar Cookies,fortune Cookies,fruit bar,any type Cookies,gingerbread Cookies,gingersnap Cookies,reduced-calorie Cookies,sugar-free,store-bought Cookies,vanilla wafers Cookies,vanilla wafers,reduced-fat Coq au vin Coquilles St. Jacques Corn,baby (ears) Corn,kernels or cream-style Corn bread Corn chips Corn chowder,canned (made with low-fat

1 cup (8 fl. oz.) prepared 1 tsp. 1 1/2 fl. oz. 1/2 cup 1 serving

1 0 2 3 5

or skim milk) Corn chowder,canned (made with whole milk) Corn chowder soup in a cup Corn dog Cornflake crumbs Cornish hen,without skin,cooked Cornish hen,with skin,cooked Cornmeat,cooked Cornmeat,uncooked Cornmeal mix,self-rising Corn nuts Corn on the cob Cornstarch Couscous,(semolina) Couscous in a cup Crab,deviled Crab,stuffed,frozen Crab cakes Crabmeat,artificial Crabmeat,canned Crabmeat,cooked Crab puffs Crab Rangoon 1 cup 1 (1 oz. dry) 1 (2 3/4 oz.) 3/4 oz. (5 tbsp.) 1/2 hen 1/2 hen 2 tbsp. (1/2 oz.) 2 tbsp. (3/4 oz.) 5 3 5 2 4 9

1/2 cup (3 1/2 4 oz.) 1 tsp. 0

1/4 cup (2 oz.) 4 1 1

2 small (1 oz.) 3 1 (1" diameter) 1 (1" x 4") 2 bars (1 oz.) 1 2 bars (1 oz.) 1 (2" diameter) 2 (1/2 oz.) 2 3 2 1 2 2 1

1/2 cup (1 1/2 4 oz.) 1 small ear (5") or 4 oz. 1 tsp. 1 1

2 small (1 oz.) 2 2 small (1 oz.) 2 3 (1/2 oz.) 3 (1/3 oz.) 2 cups (7 oz.) 2 shells 1 cup 1 cup (6 oz.) 2" square 10 large or 30 small (1 oz.) 1 cup 2 1 13 9 1 4 2 2 4 4

1 cup cooked (6 oz.) or 2 oz. 3 uncooked 1 (2 oz. dry) 1/2 cup 1 (3 oz.) 2 (each 2 1/4 oz. or 3" round) 1/2 cup or 4 oz. 6 (1 1/2" rounds) 1 large (4 4 5 3 7

1/2 cup (3 oz.) 2 2

Corn,breaded,frozen (prepared without fat) 6 (3 oz.)

1/2 cup (2 oz.) 1 7 4

1/2") or 5 mini Crab Rangoon,frozen Cracker meal Crackers Crackers,cheese squares,mini,regular, or reduced-fat Crackers,fat-free 8 (5 1/4 oz.) 3 tbsp. 1 oz. 1 oz. 2 (3/4 oz.) 11 2 3 3 1 5

Cream cheese,tofu Creamer,nondairy Creamer,nondairy Creamer,nonfat,flavored Cream pie,with fruit Cream pie,without fruit Cream pie,with or without fruit,frozen Cream puff Creme caramel Creme fraiche Creole,chicken,without rice Creole,fish,without rice Creole,shrimp,store-bought Crepes Crepes,chicken Crepes,seafood Crepes suzette Crispbreads 2 3 3 Croissant,chocolate-filled Croissant,plain Croque Monsieur Croquettes,beef Croquettes,chicken

2 tbsp. (1 oz.) 2 2 tbsp liquid (1 1 fl. oz.) 1 tbsp. powder 1 2 tbsp. liquid (1 fl. oz.) 1/8 of 9" onecrust pie 1/8 of 9" onecrust pie 1 slice (4 3/4 oz.) of onecrust pie 1 (2 oz.) 1 cup 2 tbsp. 1 1/2 cups 1 1/2 cups 1 cup (9 1/2 oz.) 2 (6" diameter) 2 2 2 3/4 oz. 1 (5" long) or 1 3/4 oz. 1 (5" long) or 1 3/4 oz. 1 2 (each 2 1/2 oz.) 2 (each 2 1/2 oz.) 1 9 9 10 9 5 3 9 6 5 5 16 13 12 1 6 5 8 10 9

Crackers,snack,with filling (cheese,wheat,rye,toast, or wafer crackers 6 (1 1/4 oz.) with cheese,peanut butter, or cream cheese filling) Cranberries,dried Cranberries,fresh Cranberry juice cocktail,low-calorie Cranberry juice cocktail,regular Cranberry sauce Crayfish,canned Crayfish,cooked Cream,clotted (English double devon cream) Cream,light (coffee/table cream) Cream,medium Cream,whipped,homemade (no sugar added) Cream,whipping,heavy or light Cream cheese, light or whipped Cream cheese,nonfat Cream cheese,regular

1/4 cup (1 1/2 2 oz.) 1 cup (4 oz.) 1 cup (8 fl. oz.) 1/2 cup (4 fl. oz.) 1/4 cup 1/2 cup or 4 oz. 1 1 1 2 2

1/2 cup (2 oz.) 1 2 tbsp. 2 tbsp (1fl. oz.) 2 tbsp. (1 fl. oz.) 1/4 cup 2 tbsp. (1 fl. oz.) 4 2

2 tbsp. (1 oz.) 1 4 tbsp. (2 oz.) 1 1 tbsp. (1/2 oz.) 1

Croutons,homemade Croutons,packaged Croutons,packaged,fat-free Cruller Crumpet Cucumber Cupcake,with icing,creme-filled,storebought Cupcake,with icing,unfilled Currants,dried Currants,fresh Curry,beef,chicken, or lamb Custard Custard pie D Name Daikon Daiquiri Daiquiri mix Dairy shake,reduced-calorie Danish,fast food Danish,store-bought Date nut bread Dates,dried Dates,fresh Dhansak

1/2 cup

Dip,any type Dip,Artichoke,baked Dip,Spinach Dolma Dolma,store-bought Donair

2 tbsp. 1/4 cup 1/4 cup 4 4 (3 1/2 oz.) 4 oz. meat witth onion,tomato and 2 tbsp. sauce 2 tbsp. 1 cup 2 1 (2 oz.) 1 (3" diameter) 1 (3 " diameter) 1 (3" diameter) 2 3-4 doughnuts (2 oz.) 3-4 doughnuts (2 oz.)

2 6 5 4 3 14 2 7 3 5 6 6 7 3 7 6

1/2 cup (1 oz.) 3 1/2 cup (1 oz.) 2 1 small or 1/2 large (1 oz.) 1 1 cup,1 medium, or 4 oz. 1 (1 1/2 oz.) 1 (3" diameter) 3 2 0

Donair sauce 3 5 Doro wat Doughnut holes,yeast,glazed Doughnuts,any type,store bought Doughnuts,cake-type Doughnuts,cake-type,sugared or glazed Doughnut,cake-type,with icing Doughnut,holes,yeast,glazed Doughnuts,mini,chocolatecovered,store-bought Doughnuts,mini,powdered sugarcovered,store bought Doughnuts,with creme filling

1/4 cup (1 1/2 2 oz.) 1 cup (4 oz.) 1 cup 1 cup 1/8 of 9" onecrust pie 1 9 6 7

1 (3 1/2"x 2 1/2" oval) 8 1 (3 " diameter) 1 (3 1/2" x 2 1/2" oval) 1/4 duck (3 1/2 oz. without bone) 1/4 duck (3 1/2 oz. without bone) 1/4 duck with 2 tsbp. sauce 1 tbsp. 6 7 5 13 19 1

Amount 1 cup 1 (3 fl. oz.) 1/2 cup (4 fl. oz.) mix 1 packet 1 1 (2 1/4 oz.) 1 slice (5" x 1/2") 1/4 cup (5 dates) 2 (3/4 oz.) 1 cup

Points 0 3 3 2 8 6 5 2 1 6

Doughnuts,yeast,plain or glazed Doughnuts,yeast,with jelly filling Duck,wild or domestic,without skin,cooked Duck,wild or domestic,with skin,cooked Duck a l orange Duck sauce Duck with fruit sauce Dumplings,beef or pork,fried

1/4 duck with skin and 13 1/2 cup sauce 4 11

Dumplings,beef or pork,steamed Dumplings,chicken,fried Dumplings,chicken,steamed Dumplings,shrimp,fried Dumplings,shrimp,steamed E Name Eclair Egg drop soup Egg foo yung,Beef Egg foo yung,Chicken Egg foo yung,Pork Egg foo yung,Shrimp Eggnog,reduced-calorie,without liquor Eggnog,with liquor Eggnog,without liquor Eggplant,cooked Eggplant Parmigiana,frozen

4 4 4 4 4

6 9 4 9 4

Egg roll,Shrimp,store-bought Egg roll,Vegetable Egg roll snacks,pork,shrimp, or vegetable,store-bought Egg roll wrapper Eggs,Deviled Eggs,Fried Eggs,scrambled

1 (3 oz.) 1 (3 oz.) 3 oz. 1 (1/2 oz.) 2 stuffed halves 1 large 2 2 or 1/2 cup 1/4 cup 1/4 cup.>2/td> 2 (scrambled with 2 tsp. fat) 1 serving 1/2 cup 1

3 3 3 1 4 2 5 1

Amount 1 (4" long) 1 cup 1 (3" diameter) 1 (3" diameter) 1 (3" diameter) 1 (3" diameter) 1/2 cup (4 fl. oz.) 1/2 cup (4 fl. oz.) 1/2 cup (4 fl. oz.) 1 cup (3 oz.) 5 oz.

Points 9 8 1 4 4 5 4 3 4 4 5 0 4 11

Eggs,substitute,fat-free Eggs,scrambled Eggs,scrambled Eggs,scrambled,fast food Egg salad Egg salad sandwich Eggs Benedict Egg substitute,fat-free Egg white Egg whites Elderberries Elk,cooked Empandas Emu,cooked Enchilada,beef,cheese,or chicken,store-bought

Egg and cheese sandwich,fast-food 1

6 4 7 10

2 English muffin halves with 2 eggs and 1/4 16 cup hollandaise sauce 1/4 cup 1/2 3 1 cup (5 oz.) 1 oz. 2 (3" diameter) 1 oz. 1 (4 1/2 oz.) 1 0 1 1 1 3 1 4 7 12 11 1 0

Eggnog,store-bought,without liquor 1/2 cup (4 fl. oz.)

Eggplant Parmigiana,without sauce 1 serving (3" x 4") Eggplant Parmigiana,with sauce Egg roll,Beef Egg roll,Chicken Egg roll,Chicken,store-bought Egg roll,Pork Egg roll,Pork,store-bought Egg roll,Shrimp

1 serving (3" x 4"),with 1/2 cup Italian tomato 13 sauce 1 (4 1/2" long) 1 (4 1/2" long) 1 (3 oz.) 1 (4 1/2" long) 1 (3 oz.) 1 (4 1/2" long) 5 4 3 5 3 4

Enchilada meal,beef,cheese, or chicken,frozen (2 enchiladas,beans, 1 (11 1/2 oz.) & rice) Enchiladas,beef,cheese or pork Enchiladas,chicken Enchilada sauce Endive,Belgain (French) 2 2 1/2 cup (4 oz.) 1 cup (2 oz.)

Escargots Escarole Escarole soup,canned Etouffee,crawfish or shrimp,storebought Etouffee mix F Name Fadge

9 snails with 2 tbsp. butter 1 cup 1 cup 1 cup (9 oz.) 2 tbsp. mix

9 0 1 8 1

Fig,fresh Filo dough,frozen Fish,Anchovies,canned in oil,drained Fish,Baked,stuffed Fish,Bass,striped,cooked Fish,Blackened Fish,Bluefish,cooked Fish,Carp,cooked Fish,Catfish,cooked Fish,Cod,cooked Fish,Dried Fish,Eel Fish,Flounder Fish,Fried Fish,Grouper Fish,Haddock,cooked Fish,Halibut,cooked Fish,Herring,cooked Fish,Mackeral,canned Fish,Mackeral,cooked Fish,Mahimahi(dolphinfish),cooked Fish,Perch,cooked Fish,Pike,cooked Fish,Pollock,cooked Fish,Pompano,cooked Fish,Rockfish,cooked Fish,Salmon,canned Fish,Salmon,cooked Fish,Salmon,grilled,frozen Fish,Salmon,smoked Fish,Sardines,canned in oil,drained

1 (2 oz.) 1 oz. (about 1 1/2 sheets) 6 1 serving 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 oz. 1 oz. 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1 oz. 1/2 cup 1 fillet (6 oz.) 1 fillet (6 oz.) 6 oz. 1 fillet (6 oz.) 6 oz. 6 oz. 1 fillet (6 oz.) 1/2 cup (4 oz.) 1 fillet (6 oz.) 3 oz. 1 oz. 5

0 2 1 8 5 12 6 7 6 4 2 2 4 12 4 4 5 1 3 8 4 4 4 4 9 4 4 7 2 1 3

Amount 1 cup

Points 3 5 11 8 13 8

Fajita kit,beef or chicken,frozen (prepared 2 (7 1/2 oz.) according to package directions) Fajitas,Beef Fajitas,Chicken Fajitas,Pork Fajitas,Shrimp 2 2 2 2

Falafel in pita

1 large pita with 4 falafel patties (each 2" 13 diameter or 1/2 oz.) 4 (each 2" diameter or 1/2 oz.) 2 1 cup or 1 oz. 1 cup 1 cup (7 oz.) 1 cup (8 oz.) 1 cup 1 (3/4 oz.) 10 4 0 16 7 9 0 1

Falafel patties Falafel patties, from mix (prepared according to package directions) Fennel (anise,sweet anise, or finocchio) Fettuccini Alfredo Fettuccini Alfredo,frozen Fettuccini with broccoli and chicken in Alfredo sauce, frozen Fiddlefern (fiddlehead greens) Fig,dried

Fish,Smelt,cooked Fish,Snapper,cooked Fish,Sole,cooked Fish,Stuffed,frozen Fish,Swordfish,cooked Fish,Trout,cooked Fish,Trout,rainbow,cooked Fish,Tuna,canned in oil,drained Fish,Tuna,canned in water Fish,Tuna,cooked Fish,Tuna,grilled,frozen Fish,Whitefish,smoked Fish,Whiting,cooked Fish amandine Fish and brewis Fish and cheese sandwich,fried,fast food Fish and chips Fish fillet,battered,frozen (prepared without fat) Fish fillet,grilled,with garlic butter,frozen Fish fillets,breaded,frozen (prepared without fat) Fish fillets,light,breaded,frozen (prepared without fat) Fish fillet,sandwich,frozen Fish portions,breaded or battered, prepared from minced fish,frozen (prepared without fat) Fish sticks,breaded,frozen Fish Veronique Flan

1 oz. 1 fillet (6 oz.) 1 fillet (6 oz.) 1 (5 oz.) 1 steak (6 oz.) 1 fillet (6 oz.) 1 fillet (6 oz.) 1/2 cup 1/2 cup 1 fillet (6 oz.) 1 oz. 2 oz. 6 oz. 1 fillett (6 oz.) 1 cup 1 5 oz. fish fillet with 20 chips (french-fries) 1 small (3 oz.) 1 (3 3/4 oz.)

1 4 4 5 4 8 6 5 3 6 2 1 4 13 13 13 16 5 3 3 7 3 8 5 4 11 8

Flanken Flatbreads Flauta,Beef Flauta,Chicken Flauta,Pork Flour,any type Flour,any type Flour,Potato Flour,Potato Flour,soy Flour,White Flour,White Flour,White Flour,Whole Wheat Flour,Whole Wheat Flour,Whole Wheat Focaccia Focaccia bread,any type,store-bought Fondue,cheese Frankfurter,Rolls,light Frankfurter,Rolls,reduced-calorie Frankfurter,Rolls,regular Frankfurter,beef and pork,regular Frankfurter,beef and pork,fat-free Frankfurter,beef and pork,light Frankfurter,beef and pork, with cheese Frankfurter,chicken Frankfurter,turkey Frankfurter,turkey,fat-free Frankfurter,turkey,light

2 slices (4 oz.) 3/4 oz. 1 (6" x 1 1/4") 1 (6" x 1 1/4") 1 (6" x 1 1/4") 1 tsp. 1 tsp. 1/4 cup 1/4 cup 1 cup 3 tbsp. 1 tsp. 1 cup 3 tbsp. 1 tsp. 1 piece (10" diameter) 2 oz. 1/2 cup fondue with 2 oz. bread 1 (1 1/2 oz.) 1 (1 1/2 oz.) 1 (1 1/2 oz.) 1 (1 3/4 oz.) 1 (1 3/4 oz.) 1 (1 3/4 oz.) 1 (1 3/4 oz.) 1 (2 oz.) 1 (2 oz.) 1 (1 1/2 oz.) 1 (2 oz.)

8 1 12 10 11 0 0 2 2 9 1 0 8 1 0 25 3 12 2 1 3 5 1 2 5 4 3 1 3

3 tbsp. (3/4 oz.) 1

Fish fillet,grilled,with lemon pepper,frozen 1 (3 3/4 oz.) 2 (3 3/4 oz.) 3 1/4 1 (4 1/2 oz.) 3 oz. 4 6 oz. 3/4 cup

Franks in blankets,frozen French fries French fries,fast food French fries,fast food French fries,fast food French fries,frozen,baked French toast French toast,frozen,baked French toast sticks,frozen Fried ice cream Fritters,corn Fritters,vegetable Frog's legs,fried Fromage frais (soft cheese with fruit)

6 (3 oz.)

Fruit-flavored pieces Fruit-flavored rolls Fruit-flavored rolls Fruit ice Fruit juice,combined,any type Fruit juice bar,frozen Fruit juice bars,no sugar added,frozen Fruit juice cup,frozen Fruit pie,individual,store-bought Fruit pie filling,canned Fruit pie filling,light,canned Fruit salad Fudge,plain Funnel cake G Name Garlic bread Garlic bread,frozen Gazpacho Gazpacho,canned Gefilte fish

1 package 1 large 1 small 1 scoop (1/2 cup) 1/2 cup (4 fl. oz.) 1 (2 1/2 oz.) 2 (each 2 oz.) 1 (6 1/2 oz.) 1 (4 1/2 oz.) 1/3 cup (3 oz.) 1/3 cup (3 oz.) 1 cup (9 oz.)

2 1 1 3 1 1 1 3 10 2 1 2

20 (each about 4 1/2" long) or 2 10 oz.) 1 large serving 1 medium serving 1 small serving 15 (3 oz.) 2 slices 2 slices (4 oz.) 3 (2 1/2 oz.) 1 scoop (1/2 cup) 13 10 6 2 7 5 12 6 9

French toast sticks,fast food,without syrup 6

3 (each 2 1/2" x 5 2") 1 cup 2 (3 oz. with bone) 3 1/2 oz. 10 4 3 3 1 1 2 1 1

1 piece (1" x 2") 3 or 1 oz. 1/2 (8" diameter) 12

Frosting,store-bought,regular or reduced2 tbsp (1 oz.) fat Fructose Fruit,candied Fruit,dried,mixed Fruit,spreadable Fruit butter,any type Fruitcake Fruit cocktail,unsweetened,canned Fruit compote Fruit drink mix,powdered 1 tbsp 2 tbsp. 1/4 cup (1 1/2 oz.) 1 1/2 tbsp. 1 tbsp.

Amount 1 slice (1 oz.) 1 cup 1 cup

Point s 4

1 piece 4 5 1

1 slice (2 1/2" x 1 3/4" x 1/2") or 4 2 oz. 1 cup (9 oz.) 1/2 cup 2 4

1 piece (2 1/2 2 oz.) 1/2 cup prepare 2 d 1/2 cup 0

Gelatin,fruit flavored Gelatin,fruit flavored,sugar free

8 fl. oz. prepared 2

prepare d Gelatin-fruit mold General Tso's chicken Gherkins,fresh Giardeniera (vegetable medley, without olives, packed in vinegar) Gin Gin and tonic Gingerbread Gin gimlet Gizzards,cooked Gnocchi,any type Gnocchi,cheese Gnocchi,potato Gnocchi,spinach Goat meat,cooked Gobo (burdock) Goose,wild,cooked Gooseberries Gourd,white,flowered Graham cracker crumbs Graham crackers 1/2 cup 3 1 cup 1 cup or 1 mediu m 1 cup 15 0 Graham crackers,chocolate-covered Graham crackers,mini,any variety Granola bar,any type other than chocolate-covered Granola bar,chocolate-covered 0 Granola bar,reduced-calorie Grapefruit Grapefruit juice,any type Grapefruit sections 3 Grape juice (carbonated or non-carbonated) 1 7 13 4 9 1 Gravy,beef,chicken or turkey,canned Gravy,brown Gravy,cream Gravy,fat-free,canned Gravy,sausage,canned Grapes Grape leaves

) or 1/2 oz. 2 (1/2 oz.) 1 (1 oz.) 2

3/4 oz. 2 3

1 (1 4 1/3 oz.) 1 (1 oz.) 1 (16 oz.) 2 2

1 jigger ( 1 1/2 2 fl. oz.) 1 ( 6 fl. 4 oz.) 3" square 1 (2 1/2 fl. oz.) 1 oz. 1 cup 1 cup 1 cup 1 cup 1 oz. 6

1/2 cup (4 fl. 1 oz.) 1 cup (9 oz.) 1

1/2 cup (4 fl. 1 oz.) 1 cup 0 1 cup, 20 small or 1 12 large 1/4 cup 1 1/4 cup 2 1/4 cup 3 1/2 cup 1 1/4 cup 2 1 steak with gravy 4 (4 3/4 oz.)

1/2 cup 1 (2 oz.) 1 oz. 1 cup (5 oz.) 1 cup 2 tbsp. 1 1 0 1

2 (2 1/2" 1 squares

Gravy and salisbury steak,frozen

Gravy and sliced beef,canned

1/2 cup 6 (5 oz.) 2 slices with gravy 2 (4 3/4 oz.) 2 slices with gravy 2 (4 3/4 oz.) 3 cups 1 cup 8 1 0

Gumbo base (seasoning mix)

1 1/2 tbsp. (1/2 oz.) 8 (1 oz.) 1 (6") H

Gravy and sliced beef,frozen

Gumdrops Gyro

3 12

Gravy and sliced turkey,frozen

Name Haddock Half and Half Halibut Halvah Halvah,store-bought Ham,cooked Ham,glazed, with pineapple Ham and cheese sandwich,grilled Hamantaschen Hamburger,microwave,frozen Hamburger bun, Hamburger bun,light, Hamburger bun,reduced-calorie Hamburger,dinner in a box Hamburger,Large,fast-food Hamburger,microwave,frozen Hamburger,Small,fast-food Hamburger,without mayonnaise,lettuce & tomato Haroset

Amount 1 fillet (6 oz.) 2 tbsp.(1 fl. oz.) 1 fillet (6 oz.)

Points 4 1 4

Greek salad,with dressing Green papaya

Greens (beet,chard,collard,dandelion,kale,mustard,turnip),c 1 cup ooked Green tea ice cream Grouper Guacamole Guacamole,store-bought

1 piece (2" x 1 3/4" x 5 1") 1 1/2 oz. 6 1 slice, 1/2 cup cubed 3 or shredded or 2 oz. 4 oz. ham with 1/2 pineapple slice 1 1 piece (3" diameter) 1 small (1 1/2 oz.) 1 1 1 1 cup prepared 1 1 small (1 1/2 oz.) 1 1 1 cup 6 15 3 3 3 2 1 7 13 3 6 9 4

1 scoop (1/2 4 cup) 1 fillet (6 oz.) 4

1/4 cup 2 1/4 cup 2 (2 oz.) 1 (4 oz.) or 1/3 pulp 1 oz. 1 1

Guava Guinea hen,cooked Gum,chewing,with sugar or sugarless Gumbo,seafood,with rice Gumbo,seafood,with rice,store-bought Gumbo,with rice mix

1 stick 0 or piece 1 cup 1 cup (9 oz.) 3 5

1/4 cup mix (1 3 1/2 oz.)

Hash,corned beef,canned Hash,roast beef,canned Hazelnut and chocolate spread Hazelnuts Heart,Beef,cooked Heart,Chicken,cooked Hearts of palm (palmetto) Herring,chopped Herring,cooked Herring,pickled Herring fillets,store-bought Herring in wine sauce,store-bought Herring salad Highball Hoisin sauce Hollandaise sauce Hollandaise sauce,store-bought Hominy,whole Hominy grits Honey Honey Honey bun,glazed Honey cake Honey roll Honeydew melon Horseradish,prepared Horseradish sauce,store-bought Horseradish tree leaves (marongay) Hot and sour soup

1 cup 1 cup 1 tbsp. (1/2 oz.) 20 nuts (1 oz. shelled) 1 oz. 1 oz. 1 cup (7 oz.) 1/4 cup 1 oz. 1/2 cup 1/4 cup (2 oz.) 1/2 cup (2 oz.) 1/4 cup (2 oz.) 1 (6 fl. oz.) 1 tsp. 1/4 cup 1/4 cup (2 oz.) 1 cup cooked

10 9 2 4 1 1 0 4 2 2 3 3 2 3 3 0 8 4 2

Hot chocolate,homemade,without whipped topping Hot chocolate,homemade,with whipped topping Hot dog sauce Huevos rancheros Hummus,any type Hummus,store-bought Hunan Beef Hush puppies Hush puppies,frozen (prepared without fat Hush puppy mix I Name

1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1/4 cup (2 oz.) 2 eggs on 2 tortillas 1/4 cup 1/4 cup 1 cup 2 3 (2 oz.) 1/4 cup mix (1 oz.)

6 7 1 14 3 2 9 4 2 3

Herring in cream sauce,store-bought 1/4 cup (2 oz.)

Amount

Points 2 2 11 2 3 7 4 5 3

Ice cream,fat-free,no sugar added 1 scoop (1/2 cup) Ice cream,fat-free,sweetened with 1 scoop (1/2 cup) sugar Ice cream,fried Ice cream,light,no sugar added Ice cream,light,sweetened with sugar Ice cream,premium Ice cream,regular Ice cream bar,chocolate-covered Ice cream bar,chocolatecovered,with crisp rice,no sugar added 1 scoop (1/2 cup) 1 scoop (1/2 cup) 1 scoop (1/2 cup) 1 scoop (1/2 cup) 1 scoop (1/2 cup) 1 (3 fl. oz.) 1 (1 1/2 oz.)

1 cup cooked (9 oz.) 2 or 1 1/2 oz. uncooked 1 tbsp. 1 cup 1 (4' x 3" oval) 1 slice (5" x 3" x 1") 1 1/8 (6 oz.) or 1 cup 1 tbsp. 2 tbsp. (1 oz.) 1 cup or 1 oz. 1 cup 1 20 6 7 5 1 0 3 0 2

Ice cream bar,chocolatecovered,with crisp rice,sweetened 1 (2 oz.) with sugar Ice cream cone,plain or sugar Ice cream sandwich 1 small 1

5 1 4

Ice cream sandwich,reducedcalorie Ice cream soda Ice cream sundae Ice cream sundae cone Ice pop,fruit-flavored Instant breakfast Instant breakfast Instant breakfast Irish brown stew Irish coffee Irish soda bread Italian Ice,resturant prepared Italian toast snacks,store-bought J Name Jackfruit

1 1 (12 fl. oz.) 1 scoop (1/2 cup) ice cream with syrup,nuts, and whipped topping 1 (3 1/2 oz.) 1 (1 3/4 fl. oz.) 1 envelope prepared with 1 cup reducedfat(2%) milk 1 envelope prepared with 1 cup fat-free milk 1 envelope prepared with 1 cup whole milk 1 cup 1 (6 fl. oz. with 2 tbsp. whipped cream) 1/12 of 8" round loaf or 3 1/2 oz. 1/2 cup 4 (1 oz.)

4 8

Jicama (yam bean root,chop suey root,Chinese yam) K

1 cup or 4 oz.

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

Amount 1/2 cup 2 (each 1 oz.) 1 1/2 cups 1 1/2 cups 1/4 cup (1 1/2 oz.) 1 tbsp. 10 (1 oz.) 1 cup (5 oz.)

Points 2 4 9 7 3 1 2 0

Jalapenos,stuffed (prepared without fat) Jambalaya,chicken,with rice Jambalaya,fish,with rice Jambalaya mix Jam,jelly, or preserves Jelly beans Jerusalem artichokes (sunchokes)

Kumquats Kung pao chicken Kung pao sauce L Name Ladyfingers,store-bought Lamb,ground,cooked Lamb,regular,cooked Lamb,lean (leg and loin cuts with all visible fat trimmed),cooked Lamb,biryani Lamb's quarters,cooked Lamb stew Lard Lasagna,cheese,with tomato sauce,frozen Lasagna,chicken,frozen Lasagna,vegetable,frozen Lasagna,with meat Lasagna,with meat sauce,frozen Lasgana noodles,uncooked Lasagna,vegetable,frozen Lasagna,vegetarian,with cheese Lasagna,vegetarian,with cheese and spinach Latte,made with low-fat milk Latte,made with fat-free milk

10 small or 5 medium (3 oz.) 1 cup 2 tbsp.

1 16 1

Latte,made with whole milk Latte,made with low-fat milk Latte,made with fat-free milk Latte,made with whole milk Latte,made with low-fat milk

1 small (8 fl. oz.) 3 1 tall (12 fl. oz.) 1 tall (12 fl. oz.) 1 tall (12 fl. oz.) 1 grande (16 fl. oz.) 1 grande (16 fl. oz.) 1 grande (16 fl. oz.) 4 2 5 4 3 6

Amount

Points

Latte,made with fat-free milk Latte,made with whole milk Lavash Leeks,cooked or uncooked Lemon Lemonade Lemon grass chicken Lentils,dry Lentil soup Lentil soup,canned Lentil soup in a cup Lettuce,any type Lichees,fresh Licorice Linguine,with red clam sauce

1 large or 2 small 1 (1/2 oz.) 1/2 cup (2 oz.) 4 1 slice,1 chop,1/2 cup cubed or 4 shredded or 2 oz. 1 slice,1chop,1/2 cup cubed or 3 shredded or 2 oz. 1 cup 1 cup 1 cup 1 tbsp. 1 package (10 oz.) 1 cup (7 oz.) 1 cup (7 1/2 oz.) 1 cup 1 cup (7 1/2 oz.) 2 1/2 or 2 oz. 1 cup 1 serving 1 serving 12 1 5 3 8 5 5 6 6 4 5 10 9

1/4 of 10" cracker 6 or 2 1/4 oz. 1 cup or 2oz. 1 1 cup (8 fl. oz.) 1 cup 0 0 2 8

1/3 cup or 2 oz. cooked or 3/4 oz. 1 uncooked 1 cup 1 cup 1 (2 oz. dry) 1 cup 10 medium (6 oz.) 1 oz. 1 cup linguine with 1/2 cup sauce 1 cup linguine with 1/2 cup sauce 3 2 3 0 1 2 6

Linguine,with white clam sauce Liqueurs,any type Liquor

1 small (8 fl. oz.) 3 1 small (8 fl. oz.) 2

1 jigger (1 1/2 fl. 4 oz.) 1 jigger (1 1/2 fl. 2

(gin,rum,scotch,tequila,vodka,whiskey) Liver,beef,cooked Liver,chopped Liver pate Livers,chicken,cooked Liver with bacon Liver with onions Liverwurst Lobster bisque

oz.) 1 slice or 1/2 cup 2 (2 oz.) 1/4 cup 5 1 slice (4 1/4" x 1 1/2" x 1/2") or 2 3 oz. 1/2 cup (2 oz.) 2 slices (4 oz.) 2 slices (4 oz.) 1 oz. 1 cup 2 9 7 3 5 2 3 9 2 1 11 5 4 8 3 16 1 1 8 8 1

Luncheon meat,canned Luncheon meat,canned,light Luncheon meat,fat-free

2 oz. 2 oz. 2 oz.

5 3 1 1 2

Luncheon meat,lean (less than 2g fat per 1 slice or 1 oz. oz), 1 slice or 1 oz. Luncheon meat,regular(4 grams fat or more per oz.) M Name Macadamia nuts Macaroni Macaroni and cheese Macaroni and cheese,frozen Macaroni and cheese,package mix Macaroni and cheese in a cup Macaroni salad Macaroni salad,store-bought Macaroons Mackarel,canned Mackarel,cooked Mahi mahi (dolphin fish),cooked Mandarin orange,fresh Mandarin orange,unsweetened,canned Mandlebrot Mango Manhattan Manhattan clam chowder Manhattan clam chowder,canned Manicotti,cheese,without sauce,frozen Amount 12 nuts (1 oz. shelled) 1 cup cooked or 1 1/2 oz. uncooked 1 cup 1 cup (7 1/2 oz.) 1 cup prepared 1 (2 oz. dry) 1/2 cup 2 1/4 cup or 2 oz. 1 fillet (6 oz.) 1 fillet (6 oz.) 1 (6 oz.) 1 cup (8 oz.) 2 slices (3" x 2" x 1/2") 1 (8 oz.) 1 (2 fl. oz.) 1 cup 1 cup 2 (5 1/2 oz.) 1 slice (1 oz.)

Points 5 3 7 6 9 5 6 2 2 8 4 1 2 3 2 3 5 2 6

Lobster bisque,canned,made with low-fat 1 cup or skim milk Lobster bisque,canned,made with whole milk Lobster Cantonese Lobster meat,canned Lobster meat,cooked Lobster Newburg Lobster,roll sandwich Lobster salad Lobster salad sandwich Lobster,steamed Lobster thermidor Loganberries Lollipop Lo mein,with beef,chicken, or pork Lo mein,with shrimp Loquats Lotus root,cooked 1 cup 1 cup 1/2 cup or 4 oz. 1/2 cup (2 oz.) 1 cup 1 1/2 cup 1 1 (1 1/4 pound lobster or 4 1/2 oz. lobster meat) 1 cup 1 cup (5 oz.) 1 (2 1/4" diameter) 1 cup 1 cup 10 (6 oz.)

1/2 cup (3 3/4 oz.) 5

1 cup or 16 slices 1

Manicotti,cheese,wtih tomato sauce,frozen Manicotti shells,dry Manicotti with meat sauce Manicotti with tomato sauce Maraschino cherry Margarine,fat-free Margarine,reduced-calorie (stick) Margarine,reduced-calorie (tub) Margarine,regular Margarine,squeeze Margarita Margarita mix Marinara sauce Marinara sauce,store-bought Marshmallow creme,store-bought Marshmallows Martini Marzipan Matzo,any type Matzo ball soup,canned Matzo brie Matzo cake meal Matzo cake meal Matzo farfel Matzo meal Matzo meal Mayonnaise,fat-free Mayonnaise,reduced-calorie

1 package (10 oz.) 2 (1 oz.) 2 shells with 1/2 cup sauce 2 shells with 1/2 cup sauce 1 4 tbsp. 1 1/2 tsp. 2 tsp. 1 tsp. 1 tsp. 1 (4 fl. oz.) 1/2 cup (4 fl. oz.) mix 1/2 cup 2 tbsp. (1/2 oz.) 1 (2 fl. oz.) 1 oz. 1 board (1 oz.) 1 cup

8 2 15 11 0 1 1 1 1 1 5 3 3 1 3 3 2 2

Mayonnaise,regular,commercial and homemade Meat,canned Meat,ground,cooked Meat,ground,lean (10% or less fat),cooked Meatballs,without sauce,frozen Meatballs,with tomato sauce

1 ttsp. 2 oz. 1 patty (3 oz.) 1 patty (3 oz.) 6 (3 oz.)

1 3 6 5 6

2 meatballs (each 1 1/2 " diameter) or 10 3 oz. with 1/2 cup sauce 1 slice (5" x 2 1/2" 8 x 3/4") or 5 1/4 oz. 1/4 cup 3 6 rounds or 4 slices 1 (3/4 oz.) 1 cup (6 oz.) 1 cup (8 1/2 oz.) 1/8 of 9" pie 1 slice (5 oz.) 1 (6 fl. oz. with 2 tbsp. whipped cream) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1/2 cup (4 fl. oz.) 1/2 cup (4 fl. oz.) 1/3 cup powder 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1 4 9 7 3 2 2 2 3 2 2 3 2 2 3 2

Meat loaf Meat spread,canned Melba toast,all varieties Melon balls Menudo (beef tripe and hominy stew),canned Meringue pie,any type Meringue pie,any type,frozen Mexican coffee Milk,calcium-fortified (1%) Milk,calcium-fortified,skim Milk,evaporated,skimmed or low-fat Milk,evaporated,whole Milk,instant nonfat dry Milk,lactose-reduced (1%) Milk,lactose-reduced (2%) Milk,lactose-reduced,nonfat Milk,low-fat (1%) or light Milk,low-fat or reduced-fat (2%) Milk,skim,nonfat, or fat-free

1/2 cup (4 1/2 oz.) 2 2 medium (1/2 oz.) 1

1/4 of 10" round or 6 1 cup 3 tbsp. 1 tsp. 1/4 cup (1/2 oz.) 3 tbsp. 1 tsp. 4 tbsp. 2 tsp. 2 0 1 2 0 1 1

Milk,sweetened,condensed Milk,whole Milk shake,any flavor,fast food Millet Mimosa Mincemeat,store-bought Mincemeat pie,with meat Mincemeat pie,without meat Mince pie,frozen Minestrone soup Minestrone soup,canned Minestrone soup,low-fat,canned Minestrone soup in a cup Mint,chocolate-covered Miso (fermented soybean paste) Miso soup Molasses,light or blackstrap Mole sauce,brown,store-bought Mole sauce,green,store-bought Moo goo gai pan Moose,cooked Moo shoo pork Mornay sauce Moussaka Mozzarella,breaded,frozen (prepared without fat) Mozzarella,fried Muffin,any type (other than bran)

1/3 cup (3 fl. oz.) 1 cup (8 fl. oz.) 1 1/3 cup cooked or 3/4 oz. uncooked 1 (6 fl. oz.) 1/8 of 9" two-crust pie 1/8 of 9" two-crust pie 1 slice (4 1/2 oz.) of two-crust pie 1 cup 1 cup 1 cup 1 (1 1/2 oz. dry) 1 tsp. 1 cup 1 tbsp. 2 tbsp. (1 oz.) 2 tbsp. (1 oz.) 1 cup 1 oz. 1/2 cup with 2 pancakes 1/4 cup 1 piece (3" x 4") 2 pieces (each 1/2 oz.) 2 slices (each 2 3/4" x 1" x 1/2") 1 large (3"

7 4 9 1 2 Muffin,any type,fast food Muffin,any type (other than bran),store-bought Muffin,any type (other than bran),store-bought Muffin,bran Muffin,bran,store-bought Muffin,breakfast (egg and cheese with sausage,ham, or canadian bacon on English muffin),frozen Muffin,Englixh,any type Muffin,fat-free Mulberries Muligatawny soup Mushroom-barley soup Mushroom gravy and charbroiled beef patty,frozen Mushrooms Mushrooms,breaded,frozen (prepared without fat) Mushrooms,dried Mushrooms,marinated Mushrooms,stuffed Mushroom soup,cream of Mushroom soup,cream of,canned (made with low-fat or skim milk) Mushroom soup,cream of,canned (made with whole milk) Mushroom soup,cream of,lowfat,canned (made with low-fat or skim milk)

diameter) or 4 oz. 1 1 large (4 oz.) 2 mini (each 1 oz.) 1 large (3" diameter) or 4 oz. 1 large (4 oz.) 1 (4 1/2 oz.) 1 (2 oz.) 1 small,1/2 large, or 2 oz. 1 cup (4 oz.) 1 cup 1 cup 1 patty with gravy (5 3/4 oz.) 1 cup 7 (3 oz.) 6 10 6 5 9 7 2 2 1 5 5 4 0 3

1/4 cup (2 1/2 oz.) 3 14 14 7 4 2 2 2 0 2 1 4 4 7 1 10 4 12 3 10 6

1 (2 1/2" diameter) 3

1 cup reconstituted, 0 4 large, or 16 small 1/2 cup 4 1 cup 1 cup 1 cup 1 cup 4 3 8 3 4 2

Mussels,canned Mussels,cooked Mussels marinieres N Name Naan Nachos,beef Nachos,cheese Nachos,cheese and bean Nachos,chicken Nachos with cheese sauce Nam Prik Nebeyaki udon Napoleon Nectar,any type Nectarine New England clam chowder New England clam chowder,canned (made with low-fat or skim milk) New England clam chowder,canned (made with whole milk) New England clam chowder,lowfat,canned (made with low-fat or skim milk) Noodles,cellophane,cooked Noodles,egg Noodles,Oriental (bean thread)

1/2 cup or 4 oz. 1/2 cup (2 oz.) 4 mussels with 3 tbsp. sauce

2 1 7

Noodles and sauce mix Nuoc cham Nuts,mixed, Nuts,wheat-based O

1/2 cup prepared 1 tbsp. 1 oz. shelled 1 oz. shelled

3 0 4 5

Amount 1 piece (7" - 8" diameter) 4 4 4 4 1/2 cup tortilla chips with 1/4 cup cheese sauce 1 tbsp. 2 cups 1 (4 1/2" x 2" x 1 1/2") 1/2 cup (4 fl. oz.) 1 (4 oz.) 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup cooked or 1 1/2 oz. uncooked 1 cup prepared

Points 4 13 8 9 11 5 1 8 13 1 1 5 3 4

Name Oat milk,any flavor Oil,vegetable Oil,vegetable Okra,breaded,frozen (prepared without fat) Okra,cooked Okra,fried Old-fashioned Olives Olive spread,store-bought Omelet,cheese,2-egg Omelet,ham and cheese,2-egg Omelet,herb or plain,2-egg Omelet,vegetable,2-egg Onion,blooming,battered and fried Onion rings,fast food Onion rings,fried

Amount 1 cup (8 fl. oz.) 1 tsp. 1 cup

Points 2 1 58

3/4 cup or 18 (3 oz.) 2 1 cup 1 cup 1 (2 fl. oz.) 0 8 3

10 small or 6 large (1 1 oz.) 1 tbsp. (1/2 oz.) 1 1 1 1 1/4 (16" diameter) 2 8 9 6 7 6

1 medium serving(810 9 onion rings) 4 (each 4" diameter) 6 or 3 oz. 10 large rings(3-4" diameter) 1 cup 1 cup 1 cup 1 cup prepared or 7 1 0 6 1

2 3 3 4

Onion rings,frozen (prepared without fat) Onions,cooked Onions,uncooked Onion soup, French, au gratin Onion soup mix

1/2 envelope Opossum,cooked Orange Orange-grapefruit juice Orange juice,any type Orange roughy,cooked Orange sections Oriental soup in a cup Oriental soup mix,single-serving Osso bucco Ostrich,cooked Oyster crackers Oysters,canned Oysters,cooked Oyster sauce Oysters Rockefeller Oyster Pie Oyster po' boy Oyster stew,canned (made with lowfat or skim milk) Oyster stew,canned (made with whole milk) P Name Pad Thai Paella Pancake,any type,homemade,frozen, or made from mix Pancake and sausage on a stick Pancakes,Chinese Amount 1 cup 1 cup 1 (4" diameter) 1 (2 oz.) 3 Points 7 7 2 5 2 1 oz. 1 (5 oz.) 1/2 cup (4 fl. oz.) 1/2 cup (4 fl. oz.) 1 fillet (6 oz.) 1 cup (6 oz.) 1 (1 oz. dry) 1 cup prepared 6 oz. veal with 1/4 cup sauce 1 oz. 20 (1/2 oz.) 1/2 cup or 4 oz. 1/2 cup (2 oz.) 1 tsp. 4 oysters 1 (6") 1 cup 1 cup 1 1 1 1 4 1 2 7 13 1 1 2 1 0 5 17 3 4 Paprikash Paratha Parsnips,cooked or uncooked Passion fruit Passover sponge cake Pasta,any type Pasta e fagioli Pasta Primavera Pasta salad Pasta salad,store-bought Pasta salad mix,packaged (prepared according to directions) Pasta shells,stuffed with ricotta cheese,without sauce,frozen Pasta soup with vegetables,canned Pastitsio Pastrami luncheon meat Pastrami luncheon meat (made from turkey) Pate,fish,store-bought Pate,meat,store-bought Peach,fresh Pancakes,fast food Pancakes,mini,frozen,without syrup Panettone Papaya1/2 (8 oz.) or 1 cup (5 oz.)

3, without margarine and syrup 6 (2 1/4 oz.)

6 3

1/12 of 9" tube or 6 1 1/2 oz. 1 2 cups (1 1/2 cups chicken mixture with 1/2 cup sauce) 4" triangle 1 cup or 6 oz. 3 (3 oz.) 1/12 of 9" tube 9 4 1 1 3

1 cup cooked or 1 3 1/2 oz. uncooked 1 cup 2 cups 1/2 cup 1/2 cup (3 3/4 oz.) 1/2 cup prepared 2-3 pieces (5 1/4 oz.) 1 cup 1 piece (3 1/4" x 3") 1 slice (1 oz.) 1 slice (1 oz.) 2 oz. 1/4 cup (2 oz.) 1 (6 oz.) 7 6 3 3 4 6 2 11 3 2 3 5 1

1 slice (1/8 of 9" pie) 9

Peaches,unsweetened,canned Peach melba Peanut brittle Peanut brittle,store-bought Peanut butter Peanut buttter,reduced-fat Peanut sauce,Thai,canned Peanuts Peanuts,chocolate-covered Peanuts,honey,reduced-fat Pear,fresh Pear,poached Pears,unsweetened,canned Peas,dry,black-eyed

1 cup (9 oz.)

2 Pepper,chili Pepper,jalapeno,canned Pepper,stuffed with beef,in tomato sauce,frozen Pepper,stuffed with beef and rice Pepperoni Pepper steak Perch,cooked Persimmon Persian noodle soup,store-bought Persian pomegranate soup,store-bought Pesto sauce Pesto sauce,store-bought Petite marmite Petit fours Pheasant,cooked Phyllo dough,frozen Pickle,unsweetened Pickles,sweet Pico de gallo Pie crust,any type Pie crust,any type Pie crust,any type,refrigerated or frozen Pierogies,cabbage Pierogies,cheese Pierogies,meat

or 4 oz. 1 cup, 1 medium or 6 oz. 1 cup or 6 oz. 1 with sauce (7 oz.) 1 1 oz. 6 oz. 1 fillet (6 oz.) 1 (6 oz.) 1 cup 1 cup 2 tbsp. 2 tbsp. (1 oz.) 2 cup 0 0 4 6 4 13 4 2 3 4 3 3 7

1 scoop (1/2 cup) ice cream with 2 8 peach halves and raspberry sauce 1 oz. 4 pieces (1 oz.) 1 tbsp. 1 tbsp. 2 tbsp. (1 oz.) 40 nuts (1 oz. shelled) 1 oz. 1/4 cup (3/4 oz.) 1 (5 oz.) 1 pear with 2 tbsp. whipped cream 1 cup (9 oz.) 4 3 2 2 1 4 4 2 1 4 2

2 (each 1 3/4" x 1 3 1/2" x 1") 1 oz. 1 1 oz. (about 1 1/2 2 sheets) 1 cup or 1 medium 2 large 1/2 cup 1/8 of 9" onecrust pie 1/8 of 9" twocrust pie 1/8 of 9" onecrust pie 4 (each 3 1/2") 4 (each 3 1/2") 4 (each 3 1/2") 0 1 0 5 7 2 12 12 12

1/3 cup or 2 oz. cooked or 3/4 oz. 1 uncooked 1/3 cup or 2 oz. cooked or 3/4 oz. 1 uncooked 1 cup or 6 oz. 1/8 or 9" onecrust pie 1 11

Peas,dry,split Peas,green,cooked or uncooked Pecan pie Pecan pie,frozen Pecans Peking duck Pepper,bell

1 slice (4 1/2 oz.) 10 of one-crust pie 14 halves (1 oz. shelled) 2 oz. duck with 1 piece duck skin and 3 pancakes 1 cup, 1 medium 5 11 0

Pierogies,potato Pierogies,potato and cheese Pierogies,potato and cheese or onion,low-fat,frozen Pigeon,cooked Pignolias (pine nuts) Pigs feet,pickled Pigs in blankets Pike,cooked Pimiento-cheese spread,reducedfat,store-bought Pimiento-cheese spread,store-bought Pimientos,canned Pina colada Pina colada mix Pineapple,fresh Pineapple chunks,unsweetened,canned Pineapple juice Pistachios Pita,any type Pizza,Canadian-style bacon,frozen Pizza,cheese,fast food,single serving Pizza,cheese,frozen Pizza,cheese,frozen,single serving Pizza,cheese,thin or thick crust Pizza,cheese,thin or thick crust Pizza,hamburger,pepperoni,sausage, or

4 (each 3 1/2") 3 (4 oz.) 3 (4 oz.) 1 oz. 2 tbsp. + 2 tsp. (1 oz.) 2 oz. 2 (1 oz.) 1 fillet (6 oz.) 2 tbsp. (1 oz.) 2 tbsp. (1 oz.) 1 cup,6 whole, or 8 oz. 1 (6 fl. oz.) 1/4 (12 oz.) or 1 cup 1 cup (7 oz.) 40 nuts (1 oz. shelled) 1 small or 1/2 large (1 oz.) 1 slice (5 oz.) 1 1 slice (5 oz.) 1 (7 oz.)

12 4 4 1 5 2 6 4 2 3 0 6

supreme,frozen Pizza,pepperoni,sausage, or supreme,frozen,single serving Pizza,pepperoni,thin or thick crust Pizza,pepperoni,thin or thick crust Pizza,vegetable,frozen Pizza, crust dough,refrigerated, frozen, or ready-made Pizza,pieces,frozen (prepared without fat) Pizza sauce Plantain Plums Plum sauce Pocket sandwich,frozen,any type Poi Polenta Polluck,cooked Pomegranate Pomelo (pummelo) Popcorn,buttered,popped Popcorn,butter-flavored,popped Popcorn,caramel-coated,popped Popcorn,cheese-flavored,popped Popcorn,light,butter-flavored,popped Popcorn,light,caramel-coated,popped Popcorn,light,cheese-flavored,popped Popcorn,light,microwave-popped 1 (7 oz.) 14

1 slice (1/8 of 12" or 1/12 of 14"5 16") pie) 1 slice (1/8 of 18" 10 pie) 1 slice (5 oz.) 1 oz. 6 (3 oz.) 1/4 cup (2 oz.) 1 cup (6 oz.) 2 (4 oz.) 2 tbsp. 1 (4 1/2 oz.) 6 2 5 1 3 1 2 8

1/2 cup (4 fl. oz.) 4 2 2

1/3 cup cooked (3 1 oz.) 1/4 cup cooked (2 4 oz.) 1 fillet (6 oz.) 1 (12 oz.) 1 (16 oz.) 4 2 3

1/2 cup (4 fl. oz.) 1 4 4 7 14 8 13

3 cups popcorn (1 7 oz.) 3 cups (1 oz.) 4 3 cups (3 1/4 oz.) 8 3 cups (1 1/4 oz.) 6 3 cups (1 oz.) 2 3 cups (3 1/4 oz.) 6 3 cups (1 1/4 oz.) 3 3 cups 1

1 slice (1/8 of 12" or 1/12 of 14"4 16" pie) 1 slice (1/8 of 18" 9 pie) 1 slice (5 oz.) 8

Popcorn,light,plain,popped Popcorn,microwave-popped Popcorn,plain,hot-air popped Popcorn,plain,oil-popped Popcorn,plain,popped,packaged Popcorn cakes,butter-flavored

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

2 3 1 3 4 1 Potato chips Potato chips,fat-free (made with Olean) Potato chips,reduced-calorie Potatoes,hash brown Potatoes,hash brown,fast food Potatoes,hash brown,frozen (no fat added) Potatoes,hash-brown patty,frozen Potatoes,home-fried Potatoes,mashed Potatoes,mashed,frozen (prepared according to package directions) Potatoes,mashed, in a cup Potatoes,shoestring,canned Potatoes au gratin Potatoes O' Brien,frozen (prepared without fat) Potato flakes (instant mashed potatoes) Potato latkes Potato leek soup in a cup Potato mix,flavored Potato pancake,frozen Potato pancake mix Potato puffs (appetizer pastry),frozen Potato salad 3 Potato salad,store-bought Potato skins,frozen Potato,white

1 large (8 oz. cooked or 10 oz. uncooked) or 1 cup 14 (1 oz.) 1 oz. 14 (1 oz.) 1 cup 1 serving 1 cup (3 oz.) 1 (3 oz.) 1 cup 1/2 cup 2/3 cup 1 (1 1/2 oz. dry) 1 cup (1 1/2 oz.) 1 cup 1 cup (4 1/4 oz.) 1/3 cup (3/4 oz.) uncooked 2 (3 1/2" diameter) 1 (1 oz. dry) 1/2 cup prepared 1 (2 oz.) 3 tbsp. mix (3/4 oz.) 2 (each 1 oz.) 1/2 cup 1/2 cup (4 oz.) 2 (4 oz.)

3 4 1 3 5 5 1 3 4 2 2 3 6 12 1 1 5 2 3 1 1 2 6 4 5

Popcorn cakes,other than butter-flavored 1, 6 mini, or 2 oz. 1 Popovers Pork,cooked Pork,lean (leg and loin cuts with all visible fat trimmed), cooked Pork and beans,canned Pork in barbeque sauce,frozen Pork rinds Pork with cashews Potato,baked,stuffed with bacon and cheese Potato,baked,stuffed with bacon and cheese, fast food 2 (3" diameter) or 3 1 1/2 oz. each 1 slice, 1 chop, 1/2 cup cubed or 5 shredded, or 2 oz. 1 slice, 1 chop, 1/2 cup cubed or 3 shredded, or 2 oz. 1 cup (9 oz.) 1/4 cup (2 oz..) 1 oz. 1 cup 1 1 3 3 4 12 8 13 5 10 8 4 4

Potato,baked,stuffed with vegetables and 1 cheese Potato,baked,stuffed with vegetables and 1 cheese,fast food Potato,baked,with sour cream and chives,fast food Potato,stuffed with cheese,frozen Potato,stuffed with sour cream and chives Potato,sweet 1 1 (5 1/2 oz.) 1 (5 1/2 oz.) 1 large (8 oz. cooked or 10 oz. uncooked) or 1cup

Potato soup,cream of

1 cup

2 3 4 2 2 0 3 4 17 10

Pudding,bread Pudding,Indian Pudding,plum Pudding,ready-made Pudding,ready-made,reduced-calorie Pudding,reduced-calorie (made with skim,nonfat, or low-fat [1%] milk) Pudding,rice Pudding,tapioca Puff pastry dough,frozen Pumpkin Pumpkin leaves Pumpkin pie Pumpkin pie,frozen Puris Q Name Quail,cooked Quenelles Quesadilla,beef Quesadilla,cheese Quesadilla,chicken Quesadilla,vegetable Quiche,crab,frozen Quiche,vegetable Quiche Lorraine Amount 1 oz.

1 cup 1 cup 1/2 cup with 1 tbsp. sauce 1/2 cup 1/2 cup 1 cup 1 cup 1 cup 2 oz. 1 cup 1 cup 1/8 of 9" onecrust pie 1 slice (5 oz.) of one-crust pie 1 (4" diameter)

9 12 12 4 2 2 7 6 6 0 0 8 6 2

Potato soup,cream of,canned (made with 1 cup low-fat or skim milk) Potato soup,cream of,canned (made with 1 cup whole milk) Potato soup,frozen Potato starch or flour Potato starch or flour Potato sticks,shoestring Pot pie,any type,fast food Pot pie,beef,chicken, or turkey,frozen Pot stickers (filled won tons),pork or vegetable,frozen Poultry,ground,cooked Poultry,ground,lean (10% or less fat),cooked Pound cake Pound cake,store-bought Pozole (pork and hominy soup),canned Pretzels,hard or Bavarian Pretzels,rods Pretzels,soft Pretzels,sticks Pretzels,twists,regular Pretzels,twists,small Prickly pear (cactus pear) Profiterole Prune juice Prunes Pudding,any flavor 1 package (7 1/2 oz.) 3 tbsp. 1 tsp. 1/2 cup (3/4 oz.) 1 1 (7 oz.)

Potato tots,frozen (prepared without fat) 9 (3 oz.)

1 (1 1/2 oz.) or 2 2 (each 3/4 oz.) 1 patty (3 oz.) 1 pattty (3 oz.) 1 slice (5" x 3" x 1") 1 cup 1 (3/4 oz.) 2 (3/4 oz.) 1 (2 1/2 oz.) 45 (3/4 oz.) 7 (3/4 oz.) 15 (3/4 oz.) 1 (5 oz.) 1 small (1 oz.) 2 (3/4 oz.) 1 cup 5 4 9

1 slice (2 1/2 oz.) 6 3 2 2 3 2 2 2 1 2 1 7

Points 2 7 5 6 6 3 11 9 9 12

8 (2 1/2" x 1 1/2" x 3/4") or 7 oz. 14 1 (1/2 of 6" diameter) 1 (1/2 of 6" diameter) 1 (1/2 of 6" diameter) 1 (1/2 of 6" diameter) 1 serving (5 oz.) 1/8 of 9" pie 1/8 of 9" pie

Quiche,appetizer,frozen 2 (each 3/4 oz.)

1/2 cup (4 fl. oz.) 1

Quiche,vegetable,frozen 1 serving (5 oz.)

Quiche Lorraine,frozen Quince Quinoa

1 serving (5 1/2 oz.) 1 (6 oz.) 2 tbsp. dry (3/4 oz.) R

10 1 1

Red beans and rice soup in a cup Red snapper,cooked Red snapper,Veracruz Relish,any type

1 (2 oz. dry) 1 fillet (6 oz.) 1 fillet (6 oz.)with 3/4 cup sauce 1 tsp. 1 tbsp. 1 1 cup 1 cup 1/8 oof 9" twocrust pie 4 (each 7" long) 1 cup cooked 1 cup 1 cup prepared 1 cup 1/2 cup 1 cup 1 cup (9 oz.) 1 cup cooked 1 cup 1 small (3/4 oz.) 1 (1/2 oz.) 2 (3/4 oz.) or 6 mini 8 (1/2 oz.) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1/2 cup prepared 1/2 cup prepared 1 cup

3 4 11 0 2 17 5 0 11 11 4 9 3 2 8 5 3 3 4 2 1 1 1 3 4 2 3 3 7

Name Rabbit,cooked Raccoon,cooked Radish,white (Oriental,Daikon) Radishes Raisins Raisins,chocolate-covered Raita Ramen noodle soup mix Ramen noodle soup mix,low-fat Ramen soup in a cup,low-fat Raspberries Ratatouille Ravioli,beef,breaded,frozen Ravioli,beef,in meat sauce,canned Ravioli,beef or chicken,without sauce,frozen Ravioli,cheese with tomato sauce Ravioli,cheese,breaded,frozen Ravioli,cheese,without sauce,frozen Ravioli,meat with tomato sauce

Amount 1 oz. 1 oz. 1 cup 1 cup 1/4 cup (1 1/2 oz.) 1 oz. 1/2 cup 3 oz. dry 3 oz. package prepared 1 (2 oz. dry) 1 1/2 cups 1 cup 6 (4 oz.) 1 cup 1 cup (4 oz.)

Points 1 2 0 0 2 2 1 8 6 3 1 5 5 5 4

Remoulade sauce Reuben sandwich Rhubarb,cooked,with sugar Rhubarb,uncooked,diced Rhubarb pie Ribs,barbequed Rice,brown Rice dirty Rice,dirty,mix (prepared without fat) Rice,fried,chicken or pork,frozen Rice,fried,with beef,chicken,pork, or shrimp Rice,Spanish Rice,Spanish,canned Rice,wild Rice,white Rice (crisp) and marshmallow treat Rice cakes,other than plain Rice cakes,plain Rice crackers Rice drink Rice drink,chocolate Rice drink,fat-free Rice mix,flavored,any type Rice noodles,packaged Rice pilaf

8 pieces or 1 cup 16 with 1/2 cup sauce 6 (4 oz.) 1 cup (4 oz.) 8 pieces or 1 cup with 1/2 cup tomato sauce 8 pieces or 1 cup with 1/2 cup tomato sauce 7 6 14

Ravioli,meat,without sauce

12

Risotto Roll,any type (e.g.,dinner,hamburger,frankfurter) Roll,crescent dinner,store-bought

1/2 cup 1 (2 oz.) 1 (1 oz.)

4 3 2 2 2 5 Salmon,grilled,frozen Salmon,smoked Salmon salad,kippered (with mayonnaise) Salsa Salsa con queso Salsify (oyster plant) Saltines Sangria Sardines,canned,packed in oil Sashimi (except salmon or mackerel) Sashimi,salmon or mackerel Amount 1/16 of 9" cake 1 cup 1 1 cup 1 serving 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 4 cups 4 cups 1 oz. Point s 8 2 4 0 0 1 0 2 1 4 13 5 3 Sausage in brioche Sausages,mini Sausage biscuit,frozen Sausage,beef or pork,cooked Sausage,low-fat, (1 gram fat or less per oz.) Sausage biscuit,fast food Sauerkraut Sauerbraten Satay Salmon,cooked

oz.) 1 fillet or steak (6 oz.) 3 oz. 1 oz. 2 oz. 1/2 cup 2 tbsp. (1 oz.) 1 cup 4 fl. oz. 5 (2 oz.) 4 pieces 4 pieces 2 skewers with 1/4 cup sauce 3 oz. beef with 2 tbsp. gravy 1 cup (8 oz.) 1 link or patty or 1 oz. 2 oz. 1 1 large or 2 small (3 oz.) 7 2 1 5 0 2 0 2 3 1 2 9

Roll,high-fiber (3 grams or more dietary 1 (2 oz.) fiber per roll) Roll,light (hamburger or frankfurter) Roux,store-bought Rugalach Rum Runza Rutabaga S Name Sachertort Saimin Salad,grilled chicken,without dressing,fast food Salad,mixed greens Salad,side,without dressing,fast food Salad dressing,fat-free (except Italian) Salad dressing,fat-free,Italian Salad dressing,reduced-calorie (except Italian) Salad dressing,reduced-calorie,Italian Salad dressing,regular,any type Salad Nicoise,with dressing Salad Nicoise,without dressing Salami,any type Salmon,canned 1 (1 1/2 oz.) 1 tbsp.

1 piece (2 1/2" x 1 3 1/4"), 1 oz. 1 jigger (1 1/2 fl. oz.) 1 1 cup 2 8 0

6 (3/4 oz.) 2

0 3 2 12 7

1 slice (2 " 15 thick) 6 (2 oz.) 5

1/2 cup (4 4

Scallions (green onions) Scallops,canned Scallops,cooked Scallops,fried Scallops,fried,frozen (prepared without fat) Schmaltz Schnapps,any flavor Schav,canned Scone

1 cup or 16 medium 0 (3 oz.) 1/2 cup or 2 4 oz. 1/2 cup (2 1 oz.) 20 (3 1/2 oz.) 3 1/4 oz. 1 tbsp 1 fl. oz. 1 cup 1 triangle (4" x 4" x 5 1/2") or 2 1/2 oz. 7 5 3 2 0 5

Sesame noodles Sesame sticks,store-bought

1 cup

1/3 cup (1 4 oz.) 1 serving (4 oz. beef,2 oz. tofu, and 1 8 1/2 cups vegetables ) 1 cup or 6 oz. 1 steak (6 oz.) 3 oz. 3 (1 oz.) 2 (4 1/2 oz.) 1 cup 1 scoop (1/2 cup) 3 fl. oz. 2 small skewers 2 (each 1 oz.) 6 large 3 1/2 oz. 0 4 1 2 6 9 3 2 10 4 14 6

Shabu shabu

Shallots Shark,cooked Sharon fruit Shells,jumbo,dry Shells,stuffed with cheese,no sauce,frozen Shepard's pie Sherbet Sherry,dry or sweet Shish kabob Shortcakes,store-bought Shrimp,broiled,stuffed Shrimp,butterfly,breaded,frozen (prepared without fat) Shrimp,canned Shrimp,cooked

Scotch Screwdriver Seafood salad,store-bought Seeds,caraway Seeds,poppy Seeds,pumpkin or sunflower Seeds,sesame

1 jigger (1 2 1/2 fl. oz.) 1 (6 fl. oz.) 4

1/2 cup (3 6 1/2 oz.) 1 tsp. 1 tsp. 1 tbsp. 1 tsp. 2 slices (2 oz.) or 2 tbsp. prepared mix 1 can or bottle (12 fl. oz.) 0 0 1 0

Seitan

1/2 cup or 2 4 oz. 1/2 cup (2 1 oz.) 10 medium 8 6 large 1 cup (3 9 5

Seltzer,plain or flavored,unsweetened Sesame candy

Shrimp,fried Shrimp,fried,stuffed Shrimp,popcorn,breaded,frozen (prepared

1 piece (2" 2 x 1")

without fat) Shrimp Cantonese Shrimp puffs Shrimp salad Shrimp salad sandwich Shrimp scampi Shrimp toast Sinapore sling Sloppy joe Sloppy joe sauce,store-bought Smelt,cooked Snack mix,Oriental,low-fat,store bought Snack mix,reduced-fat,store bought Snack mix,store-bought Snacks,corn,potato, or rice (3 grams fat or less per oz.) Snow peas (Chinese pea pods)

oz.) 1 cup 6 (1 1/2" rounds) 1/2 cup 1 9 medium shrimp (3 oz.) 1 piece 1 (6 fl. oz.) 1 9 7 4 9 11 2 4 8 Sole,cooked Sopaipillas Sorbet Souffle,cheese Souffle,fruit Soup,high-fiber,canned (7 grams or more dietary fiber per cup) Sour cream,light Sour cream,nonfat Sour cream,regular Sour cream,tofu Soursop (guanabana) Souvalaki Souvalaki sandwich 0 Soybean nuts

bottle (1 1/2 cups or 12 fl. oz.) 1 fillet (6 oz.) 4

2 (each 4" 2 x 3") 1 scoop (1/2 cup) 1 cup (6 oz.) 1/2 cup 1 cup 3 tbsp. 1/4 cup 1 tbsp. 1 oz. 2 7 4 1 1 1 1 1

1/4 cup (2 1 oz.) 1 oz. 1 1/2 cup (1 2 oz.) 1/2 cup (1 3 oz.) 1/2 cup (1 4 oz.) 3/4 oz. 1 cup (4 oz.) 1 can or bottle (1 1/2 cups or 12 fl. oz.) 1 can or bottle (1 1/2 cups or 12 fl. oz.) 1 can or 2

1/8 fruit (4 oz.) or 1/3 1 cup pulp 1 large skewer 1 10 7

1/4 cup (1 3 oz.) 1/3 cup or 2 oz. cooked or 1 3/4 oz. uncooked 1 cup (8 fl. 3 oz.) 1 cup (8 fl. 2 oz.) 1 slice,1 1

Soda,club

Soybeans,dry

Soft drinks,diet,any flavor

Soy beverage drink Soy beverage drink,reduced-fat

Soft drinks,sugar-sweetened,any flavor

Soy cheese,nonfat

Soy cheese,nonfat

(1") cube,3 tbsp. shredded,2 tbsp.grate d or 3/4 oz. 1 slice, 1 (1") cube,3 tbsp. 2 shredded,2 tbsp. grated or 3/4 oz. 3 tbsp. 2 1 cup (8 fl. 2 oz.) 1 cup (8 fl. 2 oz.) 1 tbsp. 0 3/4 cup (6 3 oz.) 3/4 cup (6 3 oz.) 1/2 cup 1 cup cooked or 1 1/2 oz. uncooked 1 cup spaghetti with 1/2 cup sauce 1 cup 1 cup 1 cup 4 3

Spaghetti sauce,bottled,any type Spaghetti sauce,botted,any type,reduced-fat Spaghetti squash,cooked Spaghetti with marinara sauce Spaghetti with tomato sauce and meatballs Spanakpita Spanakpita,frozen Spanish sauce Spareribs,Chinese,barbequed Spareribs,pork,barbequed Spinach,cooked or uncooked Spinach,salad,with bacon,mushrooms,and dressing Split pea soup Split pea soup,canned Split pea soup,frozen Split pea soup in a cup Sponge cake Spoon bread 10 3 5 Sports drink Spreadable fruit Spring roll,with beef,chicken,pork, or shrimp

1/2 cup (4 2 1/2 oz.) 1/2 cup (4 1 1/2 oz.) 1 cup (6 oz.) 1 cup 1 cup spaghetti with 1/2 cup sauce 3" square 2 pieces (each 1 oz.) 1/2 cup 3 (each 3 1/2" long) 3 (each 3 1/2" long) 1 cup 2 cups 1 cup 1 cup 1 cup 1 (2 oz. dry) 1/12 of 9" tube 0 6 12 9 4 1 7 7 0 12 4 3 2 3 4

Soy cheese,regular

Soy flour Soy milk Soy milk,fat-free Soy sauce Soy yogurt,flavored Soy yogurt,plain Spaetzle Spaghetti

Spaghetti Bolognese Spaghetti carbonara Spaghetti in tomato sauce,with cheese,canned Spaghetti in tomato sauce,with meatballs,canned

1/2 cup (3 5 1/2 oz.) 1 cup (8 fl. 1 oz.) 1 1/2 tbsp. 1 1 (4 1/2" 4

long) Sprinkles,any type Sprouts,alfalfa Sprouts,bean Spumoni Squab Squash,summer (caserta,chayote [pipinola,pattypan] ,cocozelle,mirleton,scallop [cymling,pattypan] ,vegetable marrow,yellow [crookneck,straightneck] ) 1 tbsp. 1 cup (1 oz.) 1 cup (4 oz.) 1 scoop (1/2 cup) 1 oz. cooked 1 0 0 6 1

Stir-fried beef,chicken,or pork,with garlic or black bean sauce Stir-fry kit,chicken,frozen (prepared without fat) Strawberries,fresh or frozen (unsweetened)

1 cup 1 cup prepared 1 cup 1/12 of 9" cake or 1 filled individual shortcake 1 piece (5 1/2" x 2") 1/2 cup 1/2 cup prepared

8 3 1

Strawberry shortcake

Strudel,any type 1 cup or 6 0 oz. cooked Stuffing Stuffing mix,bread Succotash Sugar,any type Sugar snap peas,cooked Suimono Sukiyaki Sunomono Sushi,maki (vegetables and rice rolled in seaweed) Sushi,nigiri (slicesd raw fish over rice> 7 5 12 Sushi,nori maki (raw fish and rice rolled in seaweed) Swedish meatballs Swedish meatballs with noodles,frozen Sweet and sour beef,chicken, or pork Sweet and sour chicken,frozen Sweet and sour mix

8 4 4

Squash,winter(acorn [table queen] ,banana,buttercup,butternut,calabaza,cushaw,D 1 cup or 7 1 es Moines,dumpling,golden oz. cooked nugget,hubbard,peppercorn) Squash leaves Squid,cooked Squirrel,cooked Steak,blackened Steak,chicken-fried 1 cup 3 oz. 1 oz. 6 oz. 6 oz. with 1/4 cup cream gravy 1 small (4 oz.) 0 2 1 16 15

1 cup or 6 2 oz. cooked 1 tbsp. 1 cup 1 cup 1/2 cup 4 pieces 4 pieces 4 pieces 6 (1" diameter) 1 cup (6 1/2 oz.) 1 cup 1 cup (7 1/2 oz.) 1 0 1 1 1 3 2 8 7 10 6

2 1/2 cups 12

Steak,cooked

Steak,lean (round or loin cuts with all visible fat 1 small (4 trimmed),cooked oz.) Steak,salisbury Steak au poivre Steak sandwich,frozen Steak sauce 6 oz.

6 oz. steak with 1 15 tbsp. sauce 1 (2 oz.) 1 tbsp. 5 0

1/2 cup (4 2 fl. oz.) mix

Sweet and sour sauce Sweetbreads,cooked Sweet potatoes,candied Sweet potatoes in syrup,canned Sweet potato leaves Sweet potato pie

2 tbsp. 1 oz. 1/2 cup 1 cup (9 oz.) 1 cup 1/8 of 9" one-crust pie 1 (3" diameter) or 2 oz. 2 small (each 1 oz.) 1 (2 oz.)

1 1 3 4 0 8

Tacos,soft,kit in a box (prepared accoring to package directions) Taco salad,without shell and dressing,fast food Taco salad,with shell,without dressing,fast food Taco salad shells,store-bought Taco sauce Taco shells,store-bought Taffy Tahini (sesame paste) Tahini,canned Tamale,beef,canned Tamale,beef,frozen Tamale,chicken,canned Tamale,chicken,frozen Tamale,pork,frozen Tamales with sauce Tamarinds Tamari sauce Tandoori chicken,without skin Tangelo

2 1 1 2 small or 1 large (1 1/2 oz.) 1 tbsp. 2 (3/4 oz.) 1 oz. 2 tbsp. 2 tbsp. (1 oz.) 2 (4 3/4 oz.) 3 small or 1 large (4 oz.) 2 (6 oz.) 3 small or 1 large (4 1/2 oz.) 3 small or 1 large (4 1/2 oz.) 2 (4" x 2") 10 (2 oz.) 1 tbsp.

9 6 15 5 0 2 3 3 5 5 7 3 6 7 10 1 0

Sweet roll

Sweet roll,pecan-swirl,store-bought Sweet roll,store-bought Sweetsop (sugar apple) Swordfish,cooked Syrup,low-calorie Syrup,regular,any type Szechuan chicken,frozen T Name Tabouli Tabouli,from mix (prepared according to package directions) Taco,beef or chicken Taco,hard or soft,fast food Taco dinner kit in a box (prepared according to package directions) Amount 1/2 cup

5 5

1/3 fruit (3 oz.) or 1/3 1 cup pulp 1 steak (6 oz.) 2 tbsp. 1 tbsp. 1 cup (7 oz.) 4 1 1 5

2 pieces (1 breast and 8 1 thigh) 1 (7 oz.) 1 (6 oz.) 1/2 cup (4 oz.) 1 tsp. uncooked 2 (each 1 oz.) 1 cup 1 tbsp. 1/4 cup 1 1 1 0 3 0 2 1

Points 4 2 5 4 7

Tangerine Tangerine juice Tapioca Taquitos,frozen Taro leaves Tartar sauce Tartar sauce,fat-free

1/2 cup prepared 1 1 2 tacos prepared

Tarte aux fruits Tarte aux fruits Tart shell Tea,decaffeinated or regular,sweetened Tea,decaffeinated or regular,unsweetened Tempeh (fermented soybean cake) Tempura,shrimp Tempura,vegetable Tempura batter mix Teppan-yaki Tequila Teriyaki beef Teriyaki chicken Teriyaki fish Teriyaki sauce Teriyaki sauce Textured vegetable protein Thai coffee or tea Thai crisp noodles Three-bean salad Three bean salad,canned Tirami su Toaster pastry,low-fat Toaster pastry,regular,plain or with icing Tofu,any type Tofu,frozen Tofu,low-fat Tomato,dried (not packed in oil) Tomato,regular,fresh

1/8 of 9" tart 4" fruit 1 (4" diameter) 1 cup (8 fl. oz.) 1 cup (8 fl. oz.) 1/4 cup (1 oz.) 4 jumbo shrimp 1 cup 1/4 cup mix (1 oz.) 1 1/2 cups 2 slices (4 oz.) 2 slices (4 oz.) 4 oz. 1 tbsp. 1/4 cup 1/3 cup (3/4 oz. dry) 1 cup (8 fl. oz.) 1 cup 1/2 cup 1/2 cup (4 1/2 oz.) 1 piece (2 1/4" square) 1 (1 3/4 oz.) 1 (1 3/4 oz.) 1/3 cup 1/2 cup 1/3 cup 4 halves (1/2 oz.)

7 10 6 2 0 1 11 8 2 10 7 6 4 0 1 1 6 11 5 1 10 4 4 2 5 1 0 Tomato and mozzarella salad Tomatoes,canned,all varities,packed in their own juice or tomato puree Tomatoes,cherry Tomatoes,plum Tomatoes,stewed Tomato juice Tomato paste,canned Tomato puree,canned Tomato sauce,canned Tomato sauce,Italian Tomato shells (no pulp) Tomato soup Tomato soup,canned (made with low-fat or skim milk) Tomato soup,canned (made with water) Tomato soup,canned (made with whole milk) Tomato soup,cream of Tom Collins Tom yum kung Tongue,cooked Tonkatsu Topping, fruit Topping,fudge,regular or fat-free Topping,whipped,dairy or nondairy,aerosol or frozen Topping,whipped,dairy or nondairy,light or fat-free,aerosol or frozen

oz.) 1 large tomato with 2 10 1/4 oz. cheese 1 cup (8 oz.) 12 (4 oz.) 2 large or 4 small (about 4 oz.) 1 cup (9 oz.) 1 cup (8 fl. oz.) 1/4 cup (2 oz.) 1/2 cup (4 oz.) 1/2 cup 1/2 cup 2 1 cup 1 cup 1 cup 1 cup 1 cup 1 (6 fl. oz.) 1 cup 1 oz. 3/4 cup or 3 1/2 oz. 1 tbsp. 1 tbsp. 1/4 cup (3/4 oz.) 1/3 cup (3/4 oz.) 0 0 0 0 0 0 0 0 2 0 2 2 1 3 5 3 2 2 12 1 1 1 1

1 jigger (1 1/2 fl. oz.) 2

1 cup or 1 medium (4 0

Tortellini,beef,chicken, or pork,without sauce,frozen Tortellini,cheese,without sauce Tortellini,cheese,without sauce,frozen Tortellini,meat,without sauce Tortellini,mushroom,without sauce,frozen Tortellini,sausage,without sauce,frozen Tortilla,any type Tortilla chips Tortilla chips,baked,reduced-fat or low-fat Tortoni Tostada,filled,beef or chicken Tostada shells,store-bought Trail mix,any type,store-bought Trifle Tripe,cooked Trout,rainbow,cooked Tuna,canned in oil,drained Tuna,canned in water,drained Tuna,cooked Tuna,grilled,frozen Tuna dinner in a box (prepred according to package directions) Tuna-noodle casserole Tuna salad Tuna salad,store-bought Tuna salad sandwich Turkey,canned

1 cup (3 3/4 oz.) 10 (2/3 cup) 1 cup (3 3/4 oz.) 10 (2/3 cup) 1 cup (3 1/2 oz.) 1 cup (3 3/4 oz.) 2 (4" diameter),1 (6" diameter), 1/2 (10" diameter) or 1 oz. 12 (1 oz.) 12 (1 oz.) 1 serving 1 2 (3/4 oz.) 1/4 cup (1 oz.) 1 cup 1oz. 1 fillet (6 oz.) 1/2 cup (4 oz.) 1/2 cup (4 oz.) 1 steak (6 oz.) 3 oz. 1 cup prepared 1 cup 1/2 cup 1/2 cup (3 1/2 oz.) 1 1/2 cup (4 oz.)

5 3 6 3 6 7 2 3 2 7 8 2 3 5 1 4 5 3 4 2 7 14 6 5 11 3

Turkey,ground,cooked Turkey,lean,ground,cooked Turkey,light or dark meat (cooked without skin) Turkey,light or dark meat (cooked with skin) Turkey burger,frozen Turkey croquette,breaded,frozen Turkey noodle soup,canned Turkey roll Turkey tetrazzini Turnips,cooked Turnover,fruit,any type Turnover,fruit,any type,fast food Tyropitas,frozen Tzimmes,vegetables V Name Veal,regular,cooked Veal,lean (round or loin cuts with all visible fat trimmed),cooked Veal cutlet,breaded,fried Veal marsala Veal parmigiana,without sauce Veal parmigiana,with sauce Veal piccata Veal scaloppine

1 patty (3 oz.) 1 patty (3 oz.)

5 4

1 slice or 1/2 cup cubed or shredded (2 2 oz.) 1 slice 3

1 patty (3 oz. cooked) 5 1 with gravy (5 oz.) 1 cup 1 slice (1 oz.) 1 1/2 cups 1 cup (6 oz.) 1 (3" x 1 1/2") 1 2 (each 1 oz.) 3/4 cup 3 1 1 9 0 4 7 4 2

Amount 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 1 slice, 1 chop, 1/2 cup cubed or shredded, or 2 oz. 4 oz. 4 oz. 1 serving (5 1/2 oz.) 5 oz. with 1/2 cup tomato sauce 2 slices (4 oz.) 2 pieces (each 3" x

Points 4

3 10 11 10 12 11 12

5") or 4 1/2 oz. Veal with peppers Vegetable barley soup,frozen Vegetable beef soup,canned Vegetable juice,mixed Vegetable oil Vegetables,creamed (except creamed corn) Vegetables,fried Vegetables,in sauce,frozen Vegetables,mixed,drained Vegetables,packed in oil,drained Vegetables,pot roasted with pan drippings Vegetables,sauteed Vegetable shortening Vegetable soup Vegetable soup,canned Vegetable soup mix Vegetarian breakfast links (sausagetype) Vegetarian breakfast patty (sausagetype) Vegetarian breakfast strips Vegetarian burger Vegetarian burger,black bean Vegetarian burger,fat-free 5 oz. 1 package (7 1/2 oz.) 1 cup 1 cup (8 fl. oz.) 1 tsp. 1 cup 1 cup 1 cup 1/2 cup 1 cup 1 cup 1 cup 1 tsp. 1 cup 1 cup 1 cup prepared 2 (1 1/2 oz.) 1 (1 oz.) 4 (1 oz.) 1 (2 3/4 oz.) 1 (3 oz.) 1 (2 3/4 oz.) 11 1 1 0 1 10 6 1 0 3 3 6 1 3 2 1 2 1 3 2 2 1 1 1 2 2

style),frozen Vegetarian deli slices,frozen Vegetarian frankfurter,regular or fatfree Vegetarian ground "meat",frozen Vegetarian sausage,frozen Vegetarian topping(made with soy) Vegetarian vegetable soup in a cup Venison,cooked Vichyssoise Vienna sausage,beef and pork,canned Vienna sausage,chicken,canned Vietnamese beef balls(Thit bo vien) Vindaloo,chicken Vindaloo,pork Vinegar Vitello tonnato Vodka Vodka gimlet W Name Wafers,Viennese,filled with chocolate cream,store-bought Waffle,any type Waffle,any type,frozen Waffle,any type,made from mix Waffle,Belgian,frozen Amount 1 oz. 1 (7" square) 1 (4" round or square) 1 1/4 oz. 1 (4" square) or 1 3/4 oz. 1 (1 1/2 oz.) Points 4 6 2 2 2 3 slices (2 3/4 oz.) 1 1 small or 1/2 large 1 (1 1/2 oz.) 1/2 cup (2 oz.) 1 1/2 oz. 2 tbsp. 1 (1 1/2 oz. dry) 1 oz. 1 cup 3 (each 2" long) 1 3/4 oz. 3 (1/2 oz.) 6 (1 1/2 oz.) 1 cup 1 cup 1 tbsp. 1 2 1 3 1 5 4 3 2 8 9 0

2 slices veal (4 oz.) 20 with 1/2 cup sauce 1 jigger (1 1/2 fl. oz.) 1 (2 1/2 fl. oz.) 2 3

Vegetarian burger,fat-free,high-fiber (5 grams or more dietary fiber per 1 (2 3/4 oz.) burger) Vegetarian "cheese" topping Vegetarian chicken patty,frozen Vegetarian chicken pieces (nugget2 tbsp. 1 (3 oz.) 4 (2 3/4 oz.)

Waffle,low-fat,frozen Waffles,mini,frozen Waffle sticks,frozen Waldorf salad Walnuts Water chestnuts Watercress Watermelon Water or mineral water Wax gourd (Chinese winter melon) Whale,cooked Wheat germ Wheat germ Whiskey Whiskey sour Whitefish and pike,large,store-bought Whitefish and pike,small,store-bought Whitefish salad,store-bought Whiting,cooked Wiener schnitzel Wine,dessert,dry Wine,dessert,sweet Wine,light Wine,non-alcoholic Wine,regular,dry Wine cooler Wine sauce

2 (4" round or square) 4 (1 3/4 oz.)

3 2

Wine spritzer Wontons,boiled Wontons,fried Wonton skins (wrappers) Wonton soup

1 (8 fl. oz.) 6 6 5 skins (3 1/2" squares) 1 cup with 4 wontons

2 4 10 2 4

1 large or 2 small (2 3 oz.) 1/2 cup 14 halves (1 oz. shelled) 1 cup (4 1/2 oz.) 1 cup (1 oz.) 2" slice or 1 cup (5 1/2 oz.) 1 cup (8 fl. oz.) 1 cup 1 oz. 3 tbsp. (3/4 oz.) 1 tsp. 1 jigger (1 1/2 fl. oz.) 1 (3 fl. oz.) 1(1 1/4 oz.) 2(1 oz.) 1 1/2 oz. 1 fillet (6 oz.) 4 oz. 2 fl. oz. 2 fl. oz. 4 fl. oz. 8 fl. oz. 1 small glass or 1/2 cup (4 fl. oz.) 1 (8 fl. oz.) 1/4 cup 1 0 2 3 2 2 5 4 11 1 2 1 0 2 3 3 6 5 1 0 1 0 1

Y Name Yakitori Amount 1 skewer with 3 tbsp. sauce Points 6

Yams,cooked Yam patty,frozen Yams,sweetened,canned,in syrup Yeast Yogurt,fatfree,flavored(vanilla,lemon,coffee),sweetened with sugar Yogurt,fat-free,fruit-flavored,sweetened with sugar Yogurt,fat-free,plain,sweetened with sugar Yogurt,frozen,fat-free,no sugar added Yogurt,frozen,fat-free,sweetened with sugar Yogurt,frozen,low-fat Yogurt,light(artificially sweetened)

1 large (8 oz.)or 1 3 cup 1 (4 oz.) 1 cup (9 oz.) 1 cup 1 cup 1 cup 1 cup 1 3 0 3 4 3

1 scoop or 2 1/2 cup 1 scoop or 2 1/2 cup 1 scoop or 3 1/2 cup 1 cup 2

Yogurt,low-fat,plain Yogurt,low-fat,sweetened with sugar,flavored(vanilla,lemon,coffee) Yogurt,low-fat,sweetened with sugar,fruitflavored Yogurt,plain Yogurt and cucumber salad Yogurt bar,chocolate-covered Yogurt-covered pretzels Yogurt-covered raisins Yogurt drink Yorkshire pudding Yosenabe

1 cup 1 cup 1 cup 1 cup 1/4 cup 1 7 (8 oz.) 2 z. 1 cup (8 fl. oz.) 1 piece (4" square) 2 cups

3 4 5 4 1 5 3 3 5 6 8

Zwieback

3 (3/4 oz)

Name Zabaglione Zeppole Ziti, baked Zucchini, breaded, frozen (prepared without fat) Zucchini, cooked or uncooked Zucchini bread Zuppa di pesce Zuppa Inglese

Amount 1/2 cup 1 (4" diameter) 1 cup 6 (3 oz) 1 cup 1 slice (5" x 3/4") 2 cups 1/16 of 10" cake

Points 4 5 5 4 0 5 12 7