Meal |
Common Foods |
Portion |
Points |
| B |
Bagel, any type, 1 small or 1/2 large |
2 oz |
3 |
| B |
Banana, 7-9" long |
1 |
2 |
| B |
Butter, light |
2 tsp |
1 |
| B |
Butter, regular or whipped |
1 tsp |
1 |
| B |
Cereal, frosted |
1 cup |
3 |
| B |
Cereal, no additives |
1 cup |
2 |
| B |
Cereal, nuggets |
1/2 cup |
3 |
| B |
Cereal, raisin bran |
1 cup |
3 |
| B |
Cheese, cottage, Knudsen Nonfat |
4oz |
1 |
| B |
Cheese, cottage, nonfat |
1 cup |
3 |
| B |
Cheese, cream, fat-free |
4 Tbsp |
1 |
| B |
Cheese, cream, light, regular or whipped |
1 Tbsp |
1 |
| B |
Coffee, Orange cappuccino |
1.5 tsp |
1 |
| B |
Coffee, reg. Instant, with 1/2 tsp sugar |
1 cup |
0.5 |
| B |
Egg, scrambled |
1 |
2.5 |
| B |
Grits, cooked |
1 cup |
3 |
| B |
Jam, jelly or preserves |
1 Tbsp |
1 |
| B |
Oatmeal, instant (see label) |
1 pkt |
3 |
| B |
Orange, juice |
1/2 cup |
1 |
| B |
Yogurt drink, Dannon Fruit Smoothie |
7oz |
2 |
| D |
Chicken breast, Mesquite grilled |
1 |
3 |
| D |
Couscous, cooked w/oil |
1 cup |
4 |
| D |
Pot Pie, Chicken, Marie Calendar |
1 |
15 |
| D |
Rice, brown or white, cooked |
1 cup |
4 |
| L |
Avocado |
1/2 |
4 |
| L |
Bread, regular |
1 slice |
2 |
| L |
Burrito (check pkg)(Costco) |
1 |
4 |
| L |
Cheese, feta (1-1/3 oz) |
1/4 cup |
3 |
| L |
Dressing, Italian, fat-free (not creamy type) |
2 Tbsp |
0 |
| L |
Ham, Lean slices (packaged from Costco) |
2 |
1 |
| L |
Hot dog, Kosher Hebrew National, beef |
1 |
4 |
| L |
Mayonnaise, fat-free |
4 Tbsp |
1 |
| L |
Mayonnaise, reduced-calorie |
2 tsp |
1 |
| L |
Mayonnaise, regular |
1 tsp |
1 |
| L/D |
Asparagus |
12 spears |
0 |
| L/D |
Bean salad (from Costco) |
1/2 cup |
2 |
| L/D |
Beans, green |
1 cup |
0 |
| L/D |
Cooked carrots |
1 cup |
1 |
| L/D |
Corn, on cob, up to 7" long ear |
1 |
1 |
| L/D |
Lentils, cooked |
1/2 cup |
2 |
| L/D |
Oil, olive |
1 Tbsp |
4 |
| L/D |
Peas, Canned |
1/2 cup |
0 |
| L/D |
Soup, cabbage, vegetable |
1 cup |
0 |
| L/D |
Tomato, fresh |
1 |
0 |
| L/D |
Tomatoes, Stewed, Canned |
1 cup |
0 |
| S |
Almonds (~23 = 1 oz) |
1 oz |
4 |
| S |
Apple juice, or cider |
1/2 cup |
1 |
| S |
Apple, large (3-3/4" diameter) |
1 |
2 |
| S |
Apple, small (2-1/2" diameter) |
1 |
1 |
| S |
Applesauce, unsweetened |
1 cup |
2 |
| S |
Beer, light, can or bottle |
12 fl oz |
2 |
| S |
Beer, regular, can or bottle |
12 fl oz |
3 |
| S |
Biscotti, regular (1 oz) |
1 |
3 |
| S |
Broccoli, raw |
1 cup |
0 |
| S |
Carrots, raw |
1 cup |
0 |
| S |
Celery, raw |
1 cup |
0 |
| S |
Cheese, Laughing Cow Wedge, Light |
1 wedge |
1 |
| S |
Cheese, regular (1 oz) |
1" cube |
3 |
| S |
Cheese, String |
1 |
2 |
| S |
Crackers, saltines |
4 |
1 |
| S |
Dates, Hadley |
3 |
1 |
| S |
Grapefruit, large (5" diameter) |
1 |
2 |
| S |
Grapefruit, small or med (3-1/2 to 4" dia) |
1 |
1 |
| S |
Grapes |
1 cup |
1 |
| S |
Guacamole |
1/4 cup |
2 |
| S |
Honey |
1 Tbsp |
1 |
| S |
Hummus |
1/4 cup |
3 |
| S |
Ice cream, fat-free |
1/2 cup |
2 |
| S |
Ice cream, light |
1/2 cup |
3 |
| S |
Ice cream, premium |
1/2 cup |
7 |
| S |
Ice cream, regular |
1/2 cup |
4 |
| S |
Olives, 10 small or 6 large |
1oz |
1 |
| S |
Orange, whole (3"diameter) |
1 |
1 |
| S |
Peach, fresh, medium |
6 oz |
1 |
| S |
Peanut butter |
1 Tbsp |
2 |
| S |
Pear, med (6 oz) |
1 |
1 |
| S |
Popcorn, Act II Butter, microwave |
1/2 bag |
4.5 |
| S |
Popcorn, O.Redenb's 94% fat free butter |
1/2 bag |
2 |
| S |
Pretzels (Costco bag) |
9 |
1 |
| S |
Sugar, any type |
1 Tbsp |
1 |
| S |
Tomato, grape |
1 cup |
0 |
