A B C D E F G H I J K L M N O P Q R S T V W Y Z

A

Name	Amount	Points
Abalone,cooked	3 oz.	2
Adobo sauce,light,store-bought	1/2 cup	5
Adobo sauce,store-bought	1 Tbsp (1/2 oz.)	2
Alfredo sauce,light,store-bought	1/2 cup (4 oz.)	5
Alfredo sauce,store-bought	1/2 cup (4 oz.)	10
Almond butter	1 tsp.	1
Almonds	22 nuts (1 oz. shelled)	4
Ambrosia	1/2 cup	2
Anchovies	6(3/4) or 1 tsp. paste	1
Angel Food Cake	1/16 of 10" tube or 2 oz.	2
Animal crackers	13(1 oz.)	3
Antelope,cooked	1 oz.	1
Apple Brown Betty	1 cup	5
Apple Cider	1/2 cup (4 fl. oz.)	1
Apple crisp	3/4 cup	8
Apple Juice	1/2 cup (4 fl. oz.)	1
Apple,baked	1 large	7
Apple,candied	1 large	10
Apple,caramel	1 large	9
Apple,dried	1/4 cup(3/4 oz.)	1
Apple, fresh small	1 (2 1/2" dia)(4 oz.)	1
Apple, fresh large	1(3 1/4" dia)(8 oz.)	2
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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	4
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
Bread, Kaiser roll (Thriftys wholewheat)	1 roll	3
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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
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, parmesan, grated	2 tbsp, 30 ml	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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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
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
Egg whole	1	2
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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
Flax, seed (Nutrient Facts)	1 tbsp.	1
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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, vegetarian, regular or fat-free (weiner only)	1 small or 1/2 large (1 1/2 oz.)	1
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

K

Name	Amount	Points
Kabobs,beef,chicken, or lamb	2 skewers	8
Kabobs,fish	2 skewers	6
Kaiser roll (Thriftys wholewheat)	1 roll	3
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

M

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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
Papaya	1/2 (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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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, flax (Nutrient Facts)	1 tbsp.	1
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

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, plain	1 cup	1
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

A B C D E F G H I J K L M N O P Q R S T V W Y Z

Z

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

A B C D E F G H I J K L M N O P Q R S T V W Y Z