List 1

Breads & Starches: 1 gm = 4 Cal.

One portion = 80 Calories;

contain 15 Gm Carbohydrate,

3 Gm Protein & a trace of fat.

[No sugar added and unsweetened]

[No fats added and not fried items]

List 1 - continued

Breads & Starches:

One portion = 80 Calories;

contain 15 Gm Carbohydrate,

3 Gm Protein & a trace of fat.

[No sugar added and unsweetened]

[No fats added and not fried items]

Breads:

Bagel [1 oz.] 1/2

Bun [hamburger, hotdog] 1/2

Pita [6" across] 1/2

Tortilla [flour or corn 6"] --1

Bread slice [wheat, white, rye] --1

Cereals, Grains, Pasta:

Rice or Grits [cooked] 1/2 cup

Bran Cereal --1 1/2 cup

Ready to eat Cereal 3/4 cup

Noodles, Macaroni 1/2 cup

Spagetti [cooked] 1/2 cup

Pretzels 3/4 oz.

Rye crisps -- 4

Graham crackers - 3

Flour in recipie -- 2 1/2 Tbsp.

Starchy Vegetables:

Beans, baked 1/4 cup

Lentils, Split Peas, dry 1/3 cup

Beans, Peas, if dried 1/3 cup

Above, frozen or canned 1/2 cup

Potato, [baked, small / 3 oz.] -- 1

Potato, mashed 1/2 cup

Yam, Sweet Potato 1/2 cup

Starchy Foods - Fried:

prepared with Fat

[ counts as 1 Starch + 1 Fat ]

Buiscuits [2 1/2" across ] -- 1

Corn Bread [2" cube / 2 oz.] -- 1

Muffin [small, plain] -- 1

Crackers [round, butter type] -- 6

Chow-mein noodles 1/2 cup

Taco shells [6" across] -- 2

List 2

Meats & Proteins:

One portion = 55Calories

Contains 7 Gm Proteins.

[ if lean cuts & meat substitutes]

[ Regular cuts of meats contain Fat and is 80 to 100 Calories]

Avoid High Fat items

List 3

Fats & Oils: 1 gm = 9 Cal.

One portion = 45 Calories

contains 5 Gm of Fat.

Avoid Too much Fats

Note : One Gram of FAT contains 125% more calories than starch.

Meats: [Choose low fat lean cuts]

Beef, Pork, Lamb, 1 oz.

Veal, Lean chops, 1 oz.

Liver, Kidney 1 oz.

Poultry [Skin removed] 1 oz.

Chicken, Turkey 1 oz

Luncheon meats 1oz.

Sausages, all types 1 oz.

Fish, fresh or frozen 1 oz.

Clams, Crabs, Lobsters 2 oz.

Oysters [medium] -- 6

Tuna, Salmon 1/4 cup

Eggs, white only 3

Eggs, whole -- 1

Egg substitute 1/4 cup

Hot dog [10 per pound] -- 1

Cheese

Cottage or Ricotta 1/4 cup

Diet Cheese 1 oz.

Parmesan, grated 2Tbsp.

All other Cheese 1 oz.

Unsaturated Fat [Preferable]

Almonds, dry roasted 6

Avacado [ medium ] 1/8

All oils, Margarine 1 tsp.

Diet Margarine 1 Tbsp.

Olives 10 small or 5 large

Peanuts 20 small or 10 large

Peacans 2 whole

Salad dressings,

mayonnase type 1 tsp.

all other types 1 Tbsp.

Saturated Fats [ use less of these]

Bacon 1 slice

Butter 1 tsp.

Coconut, shredded 2 Tbsp.

Cream, Coffee creamer 2 Tbsp.

Coffee creamer, powder 4 tsp.

Heavy Cream 1 Tbsp.

Cream Cheese 1 Tbsp.

List 4 Vegetables &

Vegetable Juices:

One portion = 25 Calories

and contain 2 Gm protein

and 5 Gm carbohydrate

List 5

Milk & Dairy Products:

one portion = 90 to 150 Calories

and contain 12 Gm Carbohydrate,

8 Gm Protein & 1 to 8 Gm Fat.

Cooked or juice 1/2 cup

Raw Vegetable 1 cup

Green Beans, Bean sprouts, Beets,

Okra, Onion, Pea pods, Pepper,

Summer squash, Tomato, Turnip,

Zuchini, All Juices.

[ Note: some vegetables are listed

as 1.Bread, 3.Fat & 7.Free foods]

Skim milk. 1/2% milk 1 cup

Butter milk 1 cup

Non fat dry milk 1/3 cup

Non fat yogurt 8 oz.

Low fat 2% milk* 1 cup

Low fat yogurt, plain* 8 oz.

[counts as 1 milk + 1 Fat Exchange]

List 6

Fruits & Fruit Juices:

List 7 : Free Foods:

These have less than 10 Calories.

Fresh, canned or frozen fruits,

no sugar added 1/2 cup

Dried fruits 1/4 cup

Most other fruits 2 oz.

Apple, [2" size] -- 1

Apricot -- 4

Banana [6" size] 1/2

Canteloupe, Melon 1 cup

Strawberries 1-1/4 cup

Orange, Nectarine, Kiwi -- 1

Leafy and Green Vegetables:

Asparagus, Broccoli,

Cabbage, Carrots,

Brussel Sprouts, Cauliflower,

Eggplant, Greens, Parsley,

Spinach, Sauerkraut.

Juices and Drinks: Bullion, Coffee,

Tea,Cocoa powder, Diet Cola, Low

Calorie Sodas & Soft Drinks.