Food Choices - Mercy

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Food Choices - Mercy

Healthy Eating for a Healthy LifestyleTABLE OF CONTENTSEquivalents and Abbreviations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2Daily Meal Distribution . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Health and Nutrition Principles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Easy Guidelines For Counting Calorie Points—DeterminingIdeal Body Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Changing Calories To Points . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6Free Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7Sodium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Ingredient Labeling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10A Sample Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11Food Guide Pyramid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12A Safe Calorie Level . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Nutrition Labeling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Definitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Calorie Content on Food Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16FOOD LISTINGSBreads, Cereals and Other Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Fruits and Fruit Juices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23Meats and Protein Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26Milk and Milk Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34Soups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38Frozen Dinners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41Combination Dishes, Casseroles and Frozen Dinners . . . . . . . . . . . . . . . . . . . . .42Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45Miscellaneous . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47Sweets and Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51Fast Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79POINTS FOR GOOD NUTRITION PAGE 1


DAILY MEAL DISTRIBUTiONMEAL PLAN FOR:________________Calories =___________________________________ Calorie Points________________grams carbohydrate________________milligrams sodium________________grams fatCalorie Point Division:Breakfast ________________________________ Calorie PointsA.M. Snack ______________________________Calorie Points____________Time____________TimeLunch __________________________________Calorie Points ____________TimeP.M. Snack ______________________________Calorie Points ____________TimeDinner __________________________________Calorie PointsBedtime Snack____________________________Calorie Points____________Time____________TimeOther instructions:Dietitian_______________________________ Phone ________________________________DO NOT EAT MORE THAN HALF OF YOUR CALORIE POINTS AT ANY ONE MEAL.Note: Sodium and fat totals are best calculated by the day rather than by each meal. Whencalories are distributed evenly through the day, individuals manage their cholesterol better,achieve better weight control, and have more stable blood glucose levels.POINTS FOR GOOD NUTRITION PAGE 3


■ EASY GUIDELINES FOR COUNTING CALORIE POINTSFOODCALORIE POINTS1 serving bread (1 sl. bread, 1/2 c. pasta) . . . . . . . . . . . . . . . . . . . .11 serving fruit (medium apple or 1/2 c. juice packed fruit) . . . . . . . .11/2 c. starchy vegetables (potatoes, peas, corn) . . . . . . . . . . . . . .11/2 c. root or stem vegetables (carrots, beets, broccoli) . . . . . . . . .1/21 c. whole milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 c. 2% milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 1/21 c. skim milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 oz. hard yellow cheese (cheddar) . . . . . . . . . . . . . . . . . . . . . . . .1 1/21 oz. partially skim milk cheese (light, reduced fat) . . . . . . . . . . . .11 egg . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 oz. medium fat meat (ground chuck) . . . . . . . . . . . . . . . . . . . . .33 oz. lean red meat (lean tenderloin beef) . . . . . . . . . . . . . . . . . . .2 1/22 oz. white meat (chicken, turkey or fish) . . . . . . . . . . . . . . . . . . .12 oz. fried white meat (fried chicken or fish) . . . . . . . . . . . . . . . . .21 tsp. any fat (butter, oil, margarine) . . . . . . . . . . . . . . . . . . . . . . .1/21 c. casserole (meat and starch mixture) . . . . . . . . . . . . . . . . . . . .5This is a guide to help you learn points and be able to count points each mealwithout the book.HOW DO I DETERMINE WHAT I SHOULD WEIGH?Establishing a healthy body weight may be more appropriate than calculating adesirable body weight. Healthy body weight is defined as an achievable andmaintainable goal for you. This healthy goal may be higher or lower than publisheddesirable weights for a particular height and age. Weight loss goals should beindividualized, based on your individual physical characteristics and medicalconditions. It is more effective to set smaller goals for weight loss. Being able toachieve a goal of losing 5-10 pounds is more of an encouragement than setting agoal of losing 50 pounds. A safe rate of weight loss is 1/2-2 pounds per week.POINTS FOR GOOD NUTRITION PAGE 5


SODIUMSodium is naturally present in the foods weeat and water we drink. This amount easilymeets the needs of most people. U. S.Dietary Guidelines recommend 2400mg sodium per day. Adult Americanintakes range from 3000-15,000 mgsodium per day. Sources of sodiumare: (1) table salt, (2) foods to which salt orsodium compounds have been added,(3) foods that naturally contain sodium,(4) chemically softened water that containssodium salts, and (5) some medications.Excessive sodium intake can aggravateexisting high blood pressure, a major riskfactor for heart disease. Individuals withhigh blood pressure or a family history ofany heart disease may benefit from reducingtheir sodium intake. Many doctors believethat everyone would be healthier if lesssodium were used.Salt is composed of 40 percent sodium and60 percent chloride. One-quarter teaspoonof salt contains 600 mg. sodium. Peopleacquire a taste for salty foods, and overtime this preference can be changed.TO LOWER YOUR SODIUM INTAKE:• Learn to enjoy foods without adding salt.Some persons salt food heavily withouteven tasting it first, and develop a tastefor high salt levels. Herbs and spices canbe used to add zip to foods, such asgarlic, onion, or chili powder, hot sauce,dill weed, lemon juice, flavored vinegarsand herb/spice blends. Use garlic or onionpowder instead of garlic or onion salt.• Eat more fresh and frozen fruits andvegetables. They contain very littlesodium.2400 mgsodiumper day• Limit foods highest in sodium: cannedvegetables, processed and conveniencefoods, canned and powdered soups, fastfoods, cheese, salty snacks, ham, bacon,sausage, frozen dinners, any foodspreserved in brine such as pickles, olivesand soy sauce.• Watch labels for hidden sodium, such asbaking powder, baking soda, MSG(monosodium glutamate--Accent), brine, orany chemical name that has sodium(sodium sulfite, sodium saccharin, etc.)• Be aware of other sodium sources such aschemical water softeners, chewingtobacco, carbonated drinks, and somemedicines.FATThere is increasing evidence that the typicalAmerican diet, which derives 35% - 40% ofits calories from fat, is unhealthy. A diet richin animal fats and cholesterol is stronglyrelated to a high risk of atherosclerosis andheart disease which may lead to a build upof plaque in the arteries and/or heart attack.30%or lessTo reduce this risk, scientistsrecommend a "Heart Healthy" low fatdiet. This means the total fat intakeis limited to 30% or less of the dailycalorie intake.DIETARY FAT COMES IN FOUR FORMS:Saturated, “Trans-fats”, Polyunsaturated,and Mono-unsaturated.SATURATED fat raises blood cholesterolmore than anything else in your diet.Saturated fat is found primarily in animalproducts - butter, whole milk, cream,PAGE 8POINTS FOR GOOD NUTRITION


cheese, egg yolk, ice cream, lard, andmeat, especially the fat around the meatand the marbling. Some vegetable fats arealso saturated but do not containcholesterol - coconut oil, cocoa butter, palmoil, and palm kernel oil as well ashydrogenated vegetable shortenings. Thesefats are solid at room temperature.TRANS-FATS also referred to as trans-fattyacids are formed during the hydrogenationprocess of oils. This process makes the oilmore solid, more stable and easier to use.Trans-fatty acids are therefore found instick margarines, shortenings, fried foods,baked goods and snacks. They will raiseLDL cholesterol, lower HDL cholesterol andpossibly reduce the normal function ofblood vessels. In 2006, the Nutrition Factspanel will be required to list the amount oftrans-fats under the amount of saturatedfat. If a serving contains less than 0.5grams of trans-fat this will be listed as “0”.POLYUNSATURATED fats are primarily foundin plant sources such as safflower,sunflower, corn, and soybean which arecommon cooking oils. Polyunsaturated fatsare also found in soft margarines and saladdressings. These are liquid at roomtemperatures. Almonds, filberts, pecans,walnuts, and fish oils are alsopolyunsaturated fat sources. Research hasshown polyunsaturated fats can help lower“bad” blood cholesterol (LDL) levels whensubstituted for saturated fat. But may alsolower “good” blood cholesterol (HDL).MONOUNSATURATED fats are found incanola, olive, and peanut oil as well asavocados, olives, peanuts, and peanutbutter. According to recent research thesemonounsaturated fats also lower “bad”blood cholesterol levels when substitutedfor saturated fat. Monounsaturated fat mayalso raise “good” blood cholesterol.TO ACHIEVE THESE GOALS, THE FOLLOWINGIS RECOMMENDED:• Limit your intake of meat, seafood, andpoultry to no more than 6 ounces cookedweight per day. Choose lean cuts of redmeat and trim off the fat. Processedsandwich meats should contain 3 gramsof fat or less per ounce.• Use chicken, turkey (without skin) or fishonce a day. Limit shrimp and lobster toonce a week as these seafoods are highin cholesterol even though they are lowin saturated fats.• Try main dishes of pasta, rice, or beansor create low-meat main entrees bysubstituting more carbohydrates and lessmeat.• Use no more than 5-8 teaspoons ofvisible fat per day. This includesmargarine, oil, and salad dressings forcooking, baking, and at the table.Chooseskim milk& nonfatyogurt &cheeses• Use low-fat dairy products. Chooseskim, 1/2 %, or 1% milk and nonfator low-fat yogurt and cheesescontaining 3 grams fat per ounceor less.• Use no more than 4 egg yolks a weekincluding those used in cooking. You mayuse egg whites or egg substitutes asdesired.• Limit organ meats (liver, heart,sweetbreads) to an occasional use ofabout once a month as the cholesterolcontent is very high.POINTS FOR GOOD NUTRITION PAGE 9


CARBOHYDRATECarbohydrate is found in breads, cereals,fruit, vegetables, milk and desserts.Persons with diabetes and high triglyceridesmay be asked to control the amount ofcarbohydrate in the diet. Carbohydrateprovides energy for our muscles, organsand brain. The Institute of Medicine hasset 130 grams of carbohydrate per day as aminimum amount of carbohydrate neededdaily. Your dietitian will help you determinethe amount of carbohydrate that is right foryou.You will be encouraged to choosecarbohydrate foods that are rich in nutrientsand fiber. Such foods include fruit,vegetables and whole grains.INGREDIENT LABELINGIt is important to read labels as thesaturated vegetable fats are not visiblein foods but are hidden in processing. Todetermine if a product is acceptablefor a low saturated fat diet, check theingredients. All food labels list theproduct's ingredients in order by weight. Theingredient in the largest amount is listed firstand the smallest amount is listed last. Checkthe first five ingredients for saturated fatcontent. If saturated fats such as animal fat,butter, cheese, coconut oil, cream, eggs,hydrogenated fats, partially hydrogenated fats,lard, palm oil, palm kernel oil, whole milksolids, or whole milk are listed it is best toavoid that product and check another brand.The label will also state grams of total fat,saturated fat, and trans-fats.Nutrition FactsServing Size 1 bar (36g)Servings Per Package 1Amount Per ServingCalories 143 Calories from Fat 25% Daily Value*Total Fat 3g 5%Saturated Fat 0.5g 3%Trans Fat 0.5gCholesterol 5mg 2%Sodium 110mg 5%Total Carbohydrate 27g 9%Dietary Fiber 1g 4%Sugars 9gProtein 2g 16%Vitamin A 15% Vitamin C 0%Calcium 20% Iron 10%*Percent Daily Values are based ona 2,000 calorie diet.PAGE 10POINTS FOR GOOD NUTRITION


6 pts.Dinner5 pts.Breakfast5 pts.LunchSAMPLE 16 CALORIE-POINT MEAL PLAN30% OR LESS OF CALORIES FROM FATCALORIE CARBOHYDRATE SODIUM FATPOINTS GRAMS MILLIGRAMS GRAMSBREAKFAST (5 Calorie Points)1 med. orange . . . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .15 . . . . . . . . . .0 . . . . . . . . . . .02/3c. bran flakes . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .11 . . . . . . . . . .210 . . . . . . . . .11 sl. wheat toast . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .15 . . . . . . . . . .115 . . . . . . . . .02 tsp. peanut butter . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .2 . . . . . . . . . . .23 . . . . . . . . . .31 c. skim milk . . . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .12 . . . . . . . . . .115 . . . . . . . . .0LUNCH (5 Calorie Points)1 c. hearty vegetable soup . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .20 . . . . . . . . . .470 . . . . . . . . .01 sandwich 2 sl. wheat bread . . . . . . . . . . . . . .2 . . . . . . . . . . .30 . . . . . . . . . .230 . . . . . . . . .02 oz. lean turkey . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .0 . . . . . . . . . . .46 . . . . . . . . . .21 tsp. light mayo . . . . . . . . . . . . . . . . . . . . . . .0 . . . . . . . . . . .1 . . . . . . . . . . .46 . . . . . . . . . .2lettuce & tomato . . . . . . . . . . . . . . . . . . . . . . .0 . . . . . . . . . . .2 . . . . . . . . . . .0 . . . . . . . . . . .01 med. apple . . . . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .15 . . . . . . . . . .0 . . . . . . . . . . .0DINNER (6 Calorie Points)2 oz. lean roast beef . . . . . . . . . . . . . . . . . . . .1 1/2 . . . . . . . .0 . . . . . . . . . . .23 . . . . . . . . . .51/2 baked potato . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .15 . . . . . . . . . .0 . . . . . . . . . . .01 tsp. light margarine . . . . . . . . . . . . . . . . . . . .0 . . . . . . . . . . .0 . . . . . . . . . . .46 . . . . . . . . . .51/2 c. steamed broccoli spears . . . . . . . . . . . . .1/2 . . . . . . . . .4 . . . . . . . . . . .20 . . . . . . . . . .01 c. tossed salad . . . . . . . . . . . . . . . . . . . . . . .0 . . . . . . . . . . .0 . . . . . . . . . . .0 . . . . . . . . . . .01 Tbsp. Balsamic vinegar and olive oil . . . . . . . .0 . . . . . . . . . . .1/2 . . . . . . . . . .0 . . . . . . . . . . .51/2 c. mixed fruit . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .15 . . . . . . . . . .0 . . . . . . . . . . .01 dinner roll (brown & serve) . . . . . . . . . . . . . .1 . . . . . . . . . . .15 . . . . . . . . . .161 . . . . . . . . .21 c. skim milk . . . . . . . . . . . . . . . . . . . . . . . . .1 . . . . . . . . . . .12 . . . . . . . . . .115 . . . . . . . . .0TOTAL . . . . . . . . . . . . . . . . . . . . . . . . .16 . . . . . . . .184 . . . . . . .1702 . . . . . .25POINTS FOR GOOD NUTRITION PAGE 11


FOOD GUIDE PYRAMIDA Guide to Daily Food ChoicesPAGE 12POINTS FOR GOOD NUTRITION


SAFE CALORIE LEVELIt is important to avoid very low calorie and"crash" diets because they are rarelysuccessful and do not contribute anythingtoward permanent weight control or goodhealth. In addition they seldom provide thenutrients your body needs.CRASH DIETS & “YO-YO” EFFECTSome dietitians believe that crash diets—less than800 calories per days—can decrease the body’smetabolism by 25-30% after only two weeks. Thenyour body processes slow down and you use fewercalories. As a result, when you go off the diet, yougain more weight back than you lost. This “yo-yo”effect is more detrimental to your health than beingoverweightA safe reducing calorie level for women is 16 caloriepoints (1200 calories) and 20 calorie points (1500calories) for men. These 16-20 calorie point diets aregenerally suitable for healthy adults. Consult yourphysician before starting any weight loss plan.To maintain your desirable weight after losingweight, it is important to weigh once a month andadjust your calorie intake as necessary to maintainyour weight. You may need to gradually add one ortwo calorie points each week to avoid excess weightloss; or you may need to identify how extra caloriesare sneaking back into your diet and makeappropriate changes.GAINING WEIGHTTo gain weight, count calorie points for three daysand determine approximately how many calories youare eating each day. Then add 6-7 points (about 500calories per day) for a new daily calorie point levelthat should cause a one pound per week weightgain.Children need to eat adequate calories, using anutritious diet, to promote normal growth anddevelopment. A child's calories should be adjustedfrequently for growth, activity changes, and bodyweight. Remember, childhood is the time to develophealthy eating habits and attitudes that will affect aperson's nutrition the rest of their life.PREGNANCY & EXTRA CALORIESPregnancy requires an additional 4 calorie-points(300 calories) per day, especially during the secondand third trimesters. Inadequate calories duringthese important fetal growth periods can result in alow birth weight baby, accompanied by relatedmedical risks and problems.Throughout life, your calorie needs willchange due to changes in your lifestyle,age, and activity. Ask your physician orregistered dietitian if you think your calorielevel may need an adjustment.NUTRITION LABELINGThe purpose of the food label is to help theconsumer identify the nutrient content of foods,and to help them choose a more healthful diet.Nutrition labeling regulations require a label onmost foods. Raw produce, raw meat, fish, andpoultry are not required to carry nutrition labels.Information on these foods is available in thisbook.If you cannot find a food listed in this caloriepoint book, you can easily calculate the calorie,fat, and sodium points from the Nutrition Factson the food label. The food label is an up-todate,easy to read nutrition information guide.Check the serving size, calories per serving,grams of carbohydrate, grams of total fat, andmilligrams of sodium for the portion sizeconsumed.Remember: 1 calorie point = 75 caloriesEXAMPLE: Corn flakes cerealServing size: 1 oz. (1 cup) Calories: 110 for 1oz. (divide 110 by 75 = 1 1 /2 calorie points)POINTS FOR GOOD NUTRITION PAGE 13


DEFINITIONS OF CLAIMS MADE ON LABELSCalorie Free: Less than 0.5 caloriesper servingFat-Free: Less than 0.5 grams perservingSugar-Free: Less than 0.5 grams perservingLow-Fat: 3 grams or less per servingLow Saturated Fat: 1 gram or less perservingLow Sodium: Less than 140 mg. perservingVery Low Sodium: Less than 35 mg.per servingLow Cholesterol: Less than 20 mg.per servingLow Calorie: 40 calories or less perservingLean and Extra Lean are terms that are usedto describe the fat content of meat, poultry,seafood, and game meats.Lean: Less than 10 grams fat, lessthan 4 grams saturated fat and lessthan 95 mg. cholesterol per serving(100 gram or 3 oz.)Extra Lean: Less than 5 grams fat,less than 2 grams saturated fat, andless than 95 mg. cholesterol perserving (100 gram or 3 oz.)Reduced: The nutritionally alteredproduct contains 25% or less of anutrient or calories than the regularfood.Less: The term means the food,whether altered or not, contains25% or less of a nutrient or caloriesthan the reference food.Light: This can mean two things. Thealtered food contains 50% fewercalories or 1/3 the fat of thereference food. Or the sodiumcontent of a low-calorie, low-fatfood has been reduced by 50%.Light sodium may be used on foodsin which the sodium content hasbeen reduced by at least 50%.Notes:_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________PAGE 14POINTS FOR GOOD NUTRITION


CALORIE CONTENT ON FOOD LABELS:CALORIE CONTENT ON LABELCALORIE POINT19-56 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1/257-94 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 195-131 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1132-169 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2170-206 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2207-244 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3245-281 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3282-319 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4320-356 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4357-394 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5395-431 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5432-469 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6470-506 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6507-544 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7545-581 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7582-619 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8620-656 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8657-694 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9695-731 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9732-769 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10770-806 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10807-844 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Notes:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________POINTS FOR GOOD NUTRITION PAGE 15


EXERCISEThere are approximately 3500 calories in 1pound of body fat. The only way to losefat and keep it off is to combine mildcaloric restriction with regular aerobicexercise. Exercise is considered aerobic if:• It lasts at least 20 minutes withoutinterruption• Gets you slightly winded, but not completelyout of breathspecific location for your exercise. Exercisethat is not convenient is likely to take two tothree times the amount of effort to fit it in.• Start Slow and Easy.If you push too hard or go too fast, you arelikely to be sore. Exercise does not have tohurt to be effective. Gradually increase youractivity level to give the muscles the timethey need to get into shape. You are muchmore likely to continue if you are not alwaysstiff and sore.• Uses the big muscles of thebody, namely the legs andbuttocksThe American College of SportsMedicine recommends that anexercise program burn 300-500calories per day and 1000-2000calories per week. To protectyour health, maximum weightloss per week should not exceed1-2 pounds.The first few weeks of anexercise program are the mostimportant. Make your exercisework for you with the followingtips for success.Benefits of ExerciseRegular exercise is a vital component of good health.Some of the benefits of consistent exercise are:• Deeper, more restful sleep• Improved blood sugar control• Increased levels of HDL(good) cholesterol• A stronger, more efficientheart• Lower blood pressure levels• Stronger immune system• Increased feelings of wellbeingwith more energy• Decreased chance ofdeveloping osteoporosis• Easier weight control• Able to handle emotionalstress better• Make it Fun.Choose an activity that you enjoy. No matterhow great the promised benefits of aparticular activity are, you won't stick with itif you don't like it.• Make it Convenient.Find out if the exercise requires equipment. Ifso, how expensive is it? Find times in yourdaily schedule where exercise can become anaccepted part of your routine. Take traveltime into account if you have to go to a• Make itImportant.Make exercise apriority. It helps tohave a regularworkout time andto keep a writtenrecord. Knowinghow much and how often you exercise canhelp you to keep track of your progress.PAGE 16POINTS FOR GOOD NUTRITION


This information is not intended to providemedical advice. That should be obtained directlyfrom your doctor.The walking program below is designed by theNational Heart, Lung and Blood Institute and maysuit your needs. If a week's pattern of exercise istiring, repeat it before going on to the nextpattern. For weight reduction it is best to exerciseat a moderate pace 5-6 days per week. This willhelp produce changes in metabolic rate while alsoburning extra calories.The best source of nutrition information is theindividual food label. The following listings reflectinformation from current references.Walking ProgramWARMUP EXERCISE COOL TOTALDOWN TIME(Slow (Brisk (Slowwalking) walking) walking)Week 1 5 min. 5 min. 5 min. 15 min.Week 2 5 min. 7 min. 5 min. 17 min.Week 3 5 min. 9 min. 5 min. 19 min.Week 4 5 min. 11 min. 5 min. 21 min.Week 5 5 min. 13 min. 5 min. 23 min.Week 6 5 min. 15 min. 5 min. 25 min.Week 7 5 min. 18 min. 5 min. 28 min.Week 8 5 min. 20 min. 5 min. 30 min.Week 9 5 min. 23 min. 5 min. 33 min.Week 10 5 min. 26 min. 5 min. 36 min.Week 11 5 min. 28 min. 5 min. 38 min.Week 12 5 min. 30 min. 5 min. 40 min.POINTS FOR GOOD NUTRITION PAGE 17


BREADS, CEREALS, AND OTHER GRAINSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBREADS:Bagel: plain; onion; poppy-seedOr sesame seed 3 ½” 2 ½ 38 1 380Biscuit: canned 2 ½” / 1 oz. 1 12 4 325Homemade 2 ½” x 1 ½” 2 ½ 14 6-10 350Bread:White or wheat 1 slice 1 11 1 145White, salt-free 1 slice 1 11 0 0“lite,” 40 cal./slice 1 slice ½ 8 1 78Breadcrumbs: dry, grated ½ cup 2 ½ 39 3 465Bread stuffing: moist,Made from mix ½ cup 2 ½ 22 9 540Buns: hamburger orHotdog, regular 1 bun 1 ½ 21 2 240Hoagie, deli-type 1 bun 2 ½ 32 5 340Cornbread:HomemadeFrom mix 2” square 2 24 5 440Croissant:Medium 4” diameter 1 roll 3 26 12 424Croutons: seasoned ¼ cup ½ 6 2 125English muffin: ½ 1 26 1 264French toast:Homemade 1 slice 2 16 7 311Frozen 1 slice 1 ½ 19 4 292Muffin: plain, bran,or berry, w/o nutsRegular size 1/12 ofDuncan Hines mix 1 1 ½ 21 2 180Large bakery 1 2 ½ 32 5-10 245Pancakes: plainHomemade 4” 1 11 4 198From mix 1/3 cup 2 34 1 600PAGE 18POINTS FOR GOOD NUTRITION


BREADS, CEREALS, AND OTHER GRAINS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBREADS cont:Pita bread: whiteor wheat 6” 2 33 1 330Raisin bread: no icing 1 slice 1 14 2 105Rolls:Brown and serve 1 1 13 2 150Homemade 1 1 ½ 15 1 10Refrigerated doughCrescent 1 1 ½ 11 6 220“Pillsbury cornbreadtwists” 1 2 18 6 330Taco shell: corn 2 (5”) 1 ½ 16 6 96Tortilla shells: corn 6” ½ 12 1 40Flour 7-8’’ 1 ½ 20 3 167Waffle:Frozen, toaster size 1 1 ½ 16 5 230Multi-grain 1 1 14 3 235Nut and honey 1 1 ½ 16 5 225GRAINS, RICE, PASTADon’t forget to add sodium points if you use salt when cooking rice or otherfoods listed as unsaltedBarley: pearled & dry ¼ cup 1 ½ 24 1 0Cornmeal: dry 3 Tbsp. 1 ½ 24 0 0Cornstarch: 1 Tbsp ¼ 4 0 0Flour:All purpose, enriched 2 Tbsp. ½ 12 0 0All purpose, enriched ¼ cup 1 ½ 23 0 0All purpose, enriched 1 cup 5 ½ 92 0 0Whole wheat ¼ cup 1 ½ 24 0 0Whole wheat 1 cup 5 ½ 87 2 0Self-rising ¼ cup 1 ½ 22 0 400Self-rising 1 cup 6 88 1 1587Macaroni: unsaltedCooked ½ cup 1 20 1 1Uncooked 8 oz 11 170 1 4POINTS FOR GOOD NUTRITION PAGE 19


BREADS, CEREALS, AND OTHER GRAINS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGRAINS, RICE, PASTADon’t forget to add sodium points if you use salt when cooking rice or otherfoods listed as unsaltedNoodles: unsalted:Cooked, egg ½ cup ½ 20 1 5Uncooked, egg 1 cup 3 39 3 20Chow Mein, dry canned ½ cup 2 18 7 210Ramen, regular ½ of 3 oz pkg 3 ½ 41 11 1220Low fat ½ of 3 oz pkg 2 30 1 830Popcorn: air-popped unsalted 3 cups 1 15 0 0Microwave 4 cups 2 16 10 400Lite Pop Secret 3 cups 1 12 3 130Caramel 1 cup 2 28 5 72Rice: brown or white unsalted:Cooked ½ cup 1 ½ 22 0 10Uncooked ¼ cup 2 35 1 0Spaghetti: unsalted:Cooked ½ cup 1 20 1 1Uncooked 8 oz. 11 168 4 12Wheat germ: toasted 2 Tbsp. ½ 6 1 140CEREALS:Bran:100% bran, enriched ½ cup 1 24 1 6540% bran, enriched 2/3 cup 1 22 1 210crude bran 2 Tbsp. 1/4 5 0 0Fiber One ½ cup 1 24 1 140Raisin Bran, enriched 1 cup 2 ½ 47 2 370Corn:Cornflakes, enriched 1 cup 1 ½ 24 0 300Crispex 1 cup 1 ½ 25 0 210Grits, enriched cooked 1 cup 2 32 1 0Oats:Quaker Oat bran ¾ cup 2 32 1 157Cracklin Oat Bran ¾ cup 2 ½ 36 7 140Oat bran, uncooked ½ cup 1 17 1 82Oat bran, uncooked 2 Tbsp ½ 9 0 40Oatmeal, inst. Pkt.Cooked, plain 1 pkt 1 ½ 18 2 285Oatmeal, old fashionedOr quick, cooked ¾ cup 1 ½ 27 3 0PAGE 20POINTS FOR GOOD NUTRITION


BREADS, CEREALS, AND OTHER GRAINS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCEREALS cont:Rice:Cream of Rice, cooked ¾ cup 1 ½ 28 0 2Puffed rice, enriched 1 ¼ cups 1 17 0 0Rice Krispies, enriched 1 cup 1 23 0 280Wheat:Bulgar, cooked ½ cup 1 17 0 5Cream of Wheat or FarinaRegular, cooked ¾ cup 1 ½ 21 0 2Fruit ‘n Fibre, all flavors 1 cup 3 46 3 270Granola: regular ½ cup 3 ½ 43 8 15Low-fat, Kellogg’s ½ cup 2 ½ 39 3 120Grapenuts ½ cup 2 ½ 47 1 350Malt-o-meal, ckd, plain ¾ cup 1 20 0 1Nutrigrain, plain ¾ cup 1 ½ 24 1 221Puffed wheat 1 ¼ cup 1 16 0 0Shredded wheat, plainLarge biscuit 1 biscuit 1 19 0 2Special K 1 cup 1 ½ 22 0 250Wheat germ, toasted 2 Tbsp ½ 6 1 140Wheaties 1 cup 1 ½ 24 1 220Sugar-coated cereals 1 cup 2 27 1 220CRACKERS AND CHIPS:Butter crackers: Ritz, Waverly,Club Wafers, Hi Ho 4-5 1 9 3 150Bacon-flavored thins:Nabisco 8 1 19 8 245Bagel chips: 1 oz. 1 ½ 17 5 240Better Cheddars: 22 2 2 6 350Cheese flavored: Nips, Cheezits,Tidbits 12-16 1 9-11 4 200Chicken in a Biskit:Nabisco 7 1 9 4 135Cheese puffs: 1 oz. 2 15 10 300Cheezits: reduced fat 15 1 10 2 140Corn chips: 1 oz. 2 15 10 170POINTS FOR GOOD NUTRITION PAGE 21


BREADS, CEREALS, AND OTHER GRAINS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCRACKERS AND CHIPS cont:Goldfish crackers: 30 1 11 3 125Graham crackers: plain 1 oz. 1 11 3 180Melba toast: 2 slices ½ 4 0 41Matzo: 1 oz. 1 ½ 24 0 1Oyster crackers: ½ oz 1 9 3 220Pork rinds: ½ oz 1 1 5 330Potato chips: 10 chips 1 ½ 11 7 126Rice cakes: Quaker 1 ½ 8 0 30Rye Krisp: triple crackersPlain 1 triple 1 16 0 200Seasoned 1 triple 1 16 2 195Saltines: fat-free 6 squares 1 14 0 216Low salt fat-free 6 squares 1 ½ 24 0 190Salted 3 squares ½ 6 1 117Sandwich type: pkg of 6, Lance cheese or peanut butteron wheat 1 pkg (1.3 oz) 2 ½ 22 9 250Sesame: Toasteds 5 1 10 4 135Sociables: Nabisco 7 1 9 4 150Tortilla chips: regular 1 oz 2 18 8 150Triscuits: 7 2 21 5 230Low sodium 7 2 22 5 75Reduced fat 7 1 ½ 21 3 160Wheatsworth: 5 1 10 4 170Wheat thins: Nabisco 8 1 10 3 136Low sodium 8 1 10 3 40Reduced fat 8 1 10 2 130Zwieback: 2 1 12 2 20PAGE 22POINTS FOR GOOD NUTRITION


FRUITS AND FRUIT JUICESFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsApples:Fresh 1 avg (3/lb) 1 19 0 0Juice, unsweetened ½ cup 1 15 0 7Sauce, unsweetened ½ cup 1 14 0 2Sauce, sweetened ½ cup 1 ½ 26 0 4Apricots:Fresh 3 whole ½ 12 0 1Canned solids & liquids:Juice pack ½ c (4 halves) ½ 14 0 4Heavy syrup pack ½ c. (4 halves) 1 ½ c 19 0 4Dried, uncooked 10 med halves 1 22 0 4Nectar ½ cup 1 18 0 8Avocado: raw ½(3” diam.) 2 6 15 10Banana: 1 med - 9” 1 ½ 27 0 1Blackberries: fresh 1 cup 1 18 0 0Blueberries: fresh 1 cup 1 21 0 9Cantaloupe: cubed 1 cup 1 13 0 14Cherries:Fresh, sweet 10 cherries ½ 11 0 0Fresh, sour 10 cherries ½ 8 0 2Canned: solids & liquidsWater pack, sour red ½ cup ½ 11 0 9Water pack, sweet ½ cup 1 15 0 1Syrup pack, sweet ½ cup 1 ½ 27 0 4Cranberries:Fresh, raw ½ cup 1/2 6 0 1Cocktail juice: low cal ½ cup ½ 11 0 6Sweetened ½ cup 1 37 0 5Sauce, jelled, canned ¼ cup 1 ½ 27 0 20Dates: pitted 5 each 1 ½ 30 0 1Figs:fresh, raw 1 med ½ 10 0 1canned, heavy syrup 3 figs 1 20 0 ldried 1 med. ½ 12 0 2POINTS FOR GOOD NUTRITION PAGE 23


FRUITS AND FRUIT JUICES, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGrapefruit:fresh ½ (3 ½ ” diam) ½ 10 0 0canned ½ cup ½ 11 0 9syrup pack ½ cup 1 20 0 3juice, unsweetened ½ cup ½ 11 0 2Grapes:fresh, green 1 cup 1 16 0 2fresh, purple 1 cup 1 ½ 28 0 3syrup pack ½ cup 1 ½ 25 0 6juice, unsweetened ½ cup 1 ½ 32 0 3Honeydew melon:cubed 1 cup 1 16 0 17Kiwifruit: fresh 1 med ½ 11 0 4Kumquat: fresh 2 med ½ 6 0 2Lemon juice:unswtd, can or bottle 2 Tbsp 0 2 0 6Lime juice:unswtd, can or bottle 2 Tbsp. 0 2 0 4Mango: fresh 1 cup cut up 1 ½ 28 0 0Nectarine: fresh 1 (2 ½” diam) 1 16 0 0Orange:fresh 1 (2 ½” diam) 1 15 0 1froz. Juice, unswtd ½ cup 1 13 0 lmandarin, lt syrup ½ cup 1 20 0 8Papaya: fresh 1 cup cut up 1 19 0 0Peaches:dried 10 halves 4 80 0 9fresh 1 (2 ¾” diam.) ½ 10 0 0canned, solids & liquidsjuice pack ½ cup 1 14 0 5water pack ½ cup ½ 8 0 4syrup pack, heavy ½ cup 1 ½ 25 0 7nectar ½ cup 1 17 0 17PAGE 24POINTS FOR GOOD NUTRITION


FRUITS AND FRUIT JUICES, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsPears:fresh 1 (3 ½ “ diam) 1 ½ 25 0 0canned, solids and liquids:juice pack ½ cup 1 16 0 5water pack ½ cup ½ 10 0 3syrup pack, heavy ½ cup 1 ½ 24 0 7Persimmon: 1 med ½ 8 0 0Pineapple:fresh 1 cup 1 19 0 2canned, juice pack ½ cup chunks 1 18 0 2canned, syrup pack ½ cup crushed 1 ½ 26 0 1juice, unsweetened ½ cup 1 17 0 1Plums:fresh 1 med. (2 “ diam.) ½ 9 0 0canned, juice pack 3 plums 1 14 0 1canned, syrup pack 3 plums 1 ½ 31 0 25Pomegranate: 1 med. 1 ½ 26 0 5Prunes:dried, uncooked 5 large 1 ½ 24 0 1juice, unsweetened ½ cup 1 22 0 5Raisins: 1/3 cup 2 39 0 6Raspberries: fresh 1 cup 1 14 0 0Rhubarb:raw or frozen 1 cup ½ 7 0 3cooked, sweetened ½ cup 2 37 0 1Strawberries:fresh 1 cup ½ 11 0 1frozen, sliced, sweet 1 cup 3 ½ 54 0 3Tangerine: 1 med ½ 9 0 1(2 ½” diam)Watermelon: 1 cup cubed ½ 12 0 3POINTS FOR GOOD NUTRITION PAGE 25


MEATS AND OTHER PROTEIN FOODSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBEEFBrisket: whole, lean only 3 oz. 2 ½ 0 12 69Brisket: lean & fat 3 oz. 4 0 11 52Chuck: arm pot roastLean only 3 oz. 2 ½ 0 5 46Corned beef: 3 oz. 4 ½ 0 25 828Cube steak: 3 oz. 3 0 12 46Dried: chipped, creamed 3 oz. 2 6 ½ 9 ½ 658Eye of round: lean 3 oz. 2 0 5 46Flank steak: lean 3 oz. 2 ½ 0 10 69Hamburger: 73% lean 3 oz. 3 0 18 69Hamburger: 80% leanChuck 3 oz. 3 0 15 69Hamburger: 85% lean 3 oz. 2 ½ 0 12 69Hamburger: 90% leanRound 3 oz. 2 0 10 69Hamburger: 95 leanDiet lean 3 oz. 1 ½ 0 5 69Liver: braised 3 oz. 2 0 5 69Liver: fried 3 oz. 2 ½ 8 7 91Porterhouse steak: 3 oz. 3 0 18 46Prime rib: 3 oz. 4 ½ 0 30 69Round steak: lean only 3 oz. 2 ½ 0 10 46Short ribs: lean & fat 3 oz. 5 ½ 0 35 46Sirloin steak: lean 3 oz. 2 0 5 46Stew meat: lean 3 oz 2 ½ 0 12 46PAGE 26POINTS FOR GOOD NUTRITION


MEATS AND OTHER PROTEIN FOODS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBEEFT-bone steak: lean & fat 3 oz. 3 ½ 0 17 46Tenderloin: 3 oz. 2 ½ 0 5 46Top round: lean 3 oz. 2 ½ 0 5 46EGGSOmelet: 3 egg 1 3 ½ 4 20 322Whites: 2 large ½ 0 0 92Whole: 1 large 1 0 5 69Substitute: ¼ cup ½ 0 0 92FISHCaviar: black & red 1 Tbsp ½ 0 2 ½ 230Cod: broiled 3 oz. 1 0 2 ½ 69Cod: dried & salted 3 oz. 3 ½ 0 2 ½ 5980Flounder: 3 oz. 1 ½ 0 2 ½ 92Grouper: baked 3 oz 1 ½ 0 0 46Haddock: broiled 3 oz. 1 ½ 0 0 69Halibut: baked 3 oz. 1 ½ 0 2 ½ 69Perch: broiled 3 oz. 1 0 2 ½ 69Snapper: baked 3 oz. 1 ½ 0 2 ½ 23Trout: rainbow, baked 3 oz. 1 ½ 0 2 ½ 23Tuna: water packed 3 oz. 1 ½ 0 2 ½ 300Tuna: water, low sodium 3 oz. 1 ½ 0 2 ½ 69POINTS FOR GOOD NUTRITION PAGE 27


MEATS AND OTHER PROTEIN FOODS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGAMEDeer: venison, tenderloin 3.oz 1 ½ 0 2 ½ 46Pheasant: 3 oz. 1 ½ 0 2 ½ 23Rabbit, wild: 3 oz. 2 0 2 ½ 54MOLLUSKSClams: canned, drained ½ cup 1 0 2 ½ 92Clams: steamed 3 oz. 2 0 2 ½ 92Oysters: canned 3 oz 1 0 2 ½ 92Oysters: steamed 3 oz. 1 ½ 0 5 92Scallops: (sea or bay) 3 oz. 1 0 2 ½ 40 – 170NUTS AND SEEDSAlmonds: dry roasted unsalted1 oz. /20 nuts 2 7 15 3Almonds: salted 1 oz. /20 nuts 2 ½ 6 16 90 – 130Cashews: dry roasted 1 oz. /18 nuts 2 9 13 5Chestnuts: fresh roasted 1 oz. /3 nuts 1 15 0 0Hazelnuts: filberts, dry roasted1 oz. /11 nuts 2 ½ 5 19 0Macadamia: dry roasted 1 oz 3 3 21 1 – 120Peanut butter: 2 Tbsp. 2 ½ 6 12 – 16 90 – 250Peanult butter: no salt 2 Tbsp. 2 ½ 6 18 10Peanuts: dry roast, salted 1 oz. 3 6 14 230Pecans: shelled 1 oz. 2 ½ 5 18 0PAGE 28POINTS FOR GOOD NUTRITION


MEATS AND OTHER PROTEIN FOODS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsNUTS AND SEEDS, cont.Pistachios: 1 oz. 2 ½ 8 15 0Sunflower: dry roasted 1 oz. 2 7 14 0Walnuts: 1 oz. /14 halves 2 ½ 4 18 0PORKBacon bits: ¼ oz. /(~1 Tbsp) ½ 1 1 ½ 220Bacon: cooked 2 slices 1 0 5 266Bacon: lower sodium 2 slices 1 0 6 175Canadian bacon: grilled 2 slices 2 0 4 1450Center loin chop: lean 3 oz. 2 0 7 ½ 69Ham: boneless, roasted 3 oz. 2 0 5 1175Ham: lean (5% fat) 3 slices /3 oz. 1 ½ 0 5 1200Shoulder: arm picnic 3 oz. 2 0 7 ½ 92Tenderloin: 3 oz. 2 0 2 ½ 46Whole loin: lean 3 oz. 2 0 7 ½ 69POULTRYChicken/turkey:Light, w/o skin 3 oz. 2 0 5 69Dark, w/o skin 3 oz 2 0 10 69Light, with skin 3 oz. 2 ½ 0 12 69Dark with skin 3 oz. 3 0 12 80PROCESSED MEATBologna: beef/pork 1 slice 1 1 6 ½ 234Bologna: turkey 1 slice 1 0 4 ½ 246Bratwurst: 1 link 3 ½ 2 22 473POINTS FOR GOOD NUTRITION PAGE 29


MEATS AND OTHER PROTEIN FOODS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsPROCESSED MEAT, cont.Chopped ham: 1 oz. Slice 1 1 3 ½ 329Ham: lean 5% 1 oz. Slice ½ 0 1 ½ 400Ham: regular 1 oz. Slice 1 1 3 ½ 329Hot dog: (beef/pork) 1 frank 2 1 ½ 16 ½ 638Hot dog: poultry 1 frank 1 ½ 2 8 625Pastrami: turkey 2 slices 1 1 3 ½ 600Pepperoni: 1 slice ½ 0 2 ½ 122Salami: 1 slice 1 0 4 ½ 245Sausage: smoked 1 link 3 1 21 643Spam: 2 oz. 2 0 8 750Vienna sausage: 3 pieces 2 1 16 420SHELLFISHCrab: canned, drained 3 oz 1 0 1 283Crab: steamed 3 oz. 1 0 1 ½ 237Crayfish: moist heat 3 oz. 1 0 1 82Lobster: moist heat 3 oz. 1 1 ½ 323Shrimp: canned 3 oz 1 ½ 1 1 ½ 144Shrimp: moist heat 3 oz. 1 0 1 191Surimi: imitation crab 3 oz. 1 6 1 122SIMULATED MEAT PRODUCTSSausage: veggie link 1 link 1 3 4 ½ 222Tofu: raw, firm ½ cup 2 ½ 5 11 18PAGE 30POINTS FOR GOOD NUTRITION


MEATS AND OTHER PROTEIN FOODS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsSIMULATED MEAT PRODUCTS, cont.Veggie meat patty: 1 patty 2 5 3 – 7 256VEAL 3 oz. 2 ½ 0 8 85POINTS FOR GOOD NUTRITION PAGE 31


MILK AND MILK PRODUCTSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCHEESE:Natural Cheese:Blue 1 oz 1 ½ 0 8 396Brie 1 oz 1 ½ 0 8 178Cheddar 1 oz 1 ½ 0 9 176Colby 1 oz 1 ½ 0 9 171Cottage CheeseCreamed ½ cup 1 ½ 3 5 457Low fat, 1 % ½ cup 1 3 1 459Cream Cheese 1 oz 1 ½ 0 10 84Gouda 1oz 1 ½ 0 8 232Gruyere 1 oz 1 ½ 0 9 95Monterey 1 oz 1 ½ 0 9 152Mozzarella, pt skim 1 oz 1 0 6 132Muenster 1 oz 1 ½ 0 9 178Neufchatel 1 oz 1 0 7 113Parmesan, grated 2 T ½ 0 3 186Provolone 1 oz 1 ½ 0 8 248Ricotta, pt skim ½ cup 2 ½ 6 10 155Romano 1 oz 1 ½ 0 8 340Roquefort 1 oz 1 ½ 0 9 513Swiss 1 oz 1 ½ 0 7 74Processed Cheese:American 1 oz 1 ½ 2 7 3371 slice 1 2 5 290Swiss 1 oz 1 ½ 2 7 4401 slice 1 1 5 320Velveeta 1 oz 1 3 6 410Velveeta Lite 1 oz 1 3 3 450Cheese Spread:American 1 T ½ 1 3 215Cheddar-Easy Cheese 2 T 1 2 6 430PAGE 32POINTS FOR GOOD NUTRITION


MILK AND MILK PRODUCTS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCream:Half ‘n Half 2 T ½ 1 3.5 12Fat Free ½ ‘n ½ 2 T ½ 3 0 25Whipping Cream, hvy 2 T* 1.5 1 11 12*Unwhipped amt.Ice Cream:Vanilla ½ cup 2 16 7 53Ice Milk: VanillaHard Pack ½ cup 1 15 3 56Soft Serve ½ cup 1 ½ 19 2 62Sugar & fat free ½ cup 1 ½ 20 0 50Low fat ½ cup 1 ½ 18 2 50Milk:Buttermilk, 1% fat 8 oz 1 ½ 12 2 257Chocolate flavored drink2 % fat 8 oz 2 ½ 26 5 151Condensed , sweet 1 oz 1 ½ 21 3 48Dry Skim milk ¼ cup 1 ½ 16 0 161Evap milk, cannedSkim 4 oz 1 ½ 14 0 148Whole 4 oz 2 ½ 13 10 136Low Fat milk, 2 % 8 oz 1 ½ 12 5 122Skim milk 8 oz 1 12 0 126Whole milk, homo 8 oz 2 11 8 120Yogurt:Plain, non-fat 8 oz 1 ½ 19 0 170Lowfat, fruited 8 oz 3 38 3 137Light, fruited 6 oz 1 16 0 75POINTS FOR GOOD NUTRITION PAGE 33


VEGETABLESFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsArtichoke:Frozen, hearts only ½ cup ½ 9 0 55Boiled 1 2 34 0 285Asparagus: ½ cup ½ 4 0 10Bamboo shoots: ½ cup 0 2 0 5Beans:Bean salad, 3 bean ½ cup 1 15 0 411Black eyed peas ½ cup 1 ½ 19 0 276Dry, cooked & drained, no added salt(includes black, great northern, kidney, lima,navy pinto) ½ cup 1 ½ 20 0 2Garbanzos, chick peasCanned ½ cup 2 23 2 363Green beansCanned, drained ½ cup 0 3 0 178Canned, not drained ½ cup 1 ½ 20 0 445Fresh or frozen ½ cup 0 3 0 2Kidney beans, cnd ½ cup 1 ½ 20 0 444Lentils, boiled ½ cup 1 ½ 20 0 2Pork ‘n beans, cnd ½ cup 1 ½ 29 3 490Refried, fat-free ½ cup 1 20 0 480Refried, vegetarian ½ cup 1 ½ 21 2 550Soybeans, boiled* ½ cup 2 9 8 1*no added saltSoybeans, green ½ cup 1 ½ 10 6 13Beets:Canned, drained, salted ½ cup ½ 6 0 165Fresh, cooked ½ cup ½ 9 0 65Harvard, cnd ½ cup 1 22 0 199Broccoli:Raw ½ cup 0 2 0 12Cooked ½ cup- 1 cup ½ 4 0 20Brussel sprouts:Cooked ½ cup ½ 7 0 16Cabbage:Raw ½ cup 0 2 0 6Cooked ½ cup 0 3 0 61 cup ½ 7 0 12Carrots:Cooked ½ cup ½ 8 0 51Raw, med 1 0 7 0 25PAGE 34POINTS FOR GOOD NUTRITION


VEGETABLES, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCauliflower:Cooked, or raw ½ cup 0 3 0 9Celery:Raw, stalk 8” 0 2 0 35Diced ½ cup 0 3 0 70Corn:Cream style, cnd ½ cup 1 15 0 234Kernels, cnd, drained ½ cup 1 15 0 175Kernels, frz or fresh ½ cup 1 16 0 4Kernels, on cob ckd 5” 2 29 0 4Cucumber:Raw, medium ½ 0 4 0 3Eggplant: ckd ½ cup 0 3 0 1Endive or escarole:Raw ½ c – 1 cup. 0 1 0 6Garlic: raw 3 cloves 0 3 0 2Greens:Mustard, ckd ½ cup 0 2 0 11Spinach, ckd ½ cup 0 3 0 63Turnip, ckd ½ cup 0 6 0 21Hominy:Yellow, cnd ½ cup 1 11 0 168Kohlrabi: ½ cup ½ 6 0 17Lettuce: head 2 cup 0 3 0 8Lima beans:Baby, frz. ½ cup 1 18 0 26Ford hook, frz ½ cup 1 16 0 45Mixed vegetables:frozen, ckd ½ cup ½ 12 0 32canned, salted ½ cup ½ 8 0 122Mushrooms:Breaded, frozen 2.67 oz 2 14 7 457Canned, pieces w/ salt ½ cup ½ 4 0 332POINTS FOR GOOD NUTRITION PAGE 35


VEGETABLES, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsOkra:Breaded, frozen 3 ¼ oz 2 17 10 666Fresh ½ cup ½ 2 0 1Onions:French fried rings 7 4 27 19 263Green, raw ½ cup 0 4 0 8Mature, chopped ½ cup ½ 7 0 2Parsley: raw ½ cup 0 0 0 0Parsnips: ½ cup 1 15 0 8Peas:Green, cnd salted ½ cup 1 11 0 214Fresh, ckd ½ cup l 11 0 3Frozen, ckd ½ cup 1 10 0 3Snow pea pods, frz ½ cup ½ 4 0 0Sugar snap peas ½ cup ½ 8 0 72Pepper:Chile, cnd, chopped ½ cup ½ 4 0 798Green, raw ½ cup 0 3 0 1Pimentos 1 Tbsp ½ 1 0 2Potatoes:Baked 1 (2 ½” x 4 ¾ “) 2 36 0 11Chips, salted 1 oz 2 15 10 168Chips, unsalted 2 oz 4 30 20 0French fried, restaurant 4 oz 4 ½ 46 15 660French fried, frozen 3 oz 2 22 7 18Hashbrowns, frozen 3 oz 2 ½ 22 9 27Mashed, w/ milk, butter& salt added ½ cup 1 ½ 18 4 309Scalloped, homemade ½ cup 1 ½ 13 5 409Tater tots 3 oz 2 20 7 401Pumpkin: cnd ½ cup ½ 10 0 6Radishes: 10 0 0 0 11Rutabagas: ½ cup ½ 7 0 1Sauerkraut: cnd ½ cup ½ 5 0 780Spinach:Canned ½ cup ½ 4 0 340Raw 1 ½ cup 0 3 0 66PAGE 36POINTS FOR GOOD NUTRITION


VEGETABLES, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsSquash:Spaghetti ½ cup ½ 5 0 14Summer, raw or ckd ½ cup 0 4 0 3yellow or zucchini 1 cup ½ 8 0 6winter, baked ½ cup 1 15 0 4Sweet potato: 1 (3” x 2”) 1 ½ 28 0 11Tomato:Canned, salted, whole ½ cup ½ 9 0 220Raw, medium 1 ½ 6 0 11Juice, salted 6 oz. ½ 8 0 657Juice, no added salt 6 oz. ½ 8 0 18Paste ½ cup 1 ½ 25 0 115Sauce ½ cup ½ 6 0 780Spaghetti sauce, cnd ½ cup 1 10 1 620Turnips:Cooked or raw ½ cup ` 0 4 0 39Vegetable juice cocktail:V8 6 oz. ½ 8 0 491no salt added 1 cup ½ 8 0 8Watercress:Raw chopped 1 cup 0 0 0 14Water chestnuts:Canned ½ cup ½ 9 0 6Zucchini:Raw or cooked ½ cup 0 2 0 2Cooked 1 cup ½ 7 0 4POINTS FOR GOOD NUTRITION PAGE 37


SOUPSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCANNEDAsparagus: 1 cup 1 11 4 860Bean: with bacon 1 cup 2 ½ 31 4 700with ham, chunky 1 cup 2 ½ 29 2 880Beef broth: bouillon 1 cup ¼ 1 1 820Beef noodle: 1 cup 2 15 4 950Celery: 1 cup 1 ½ 9 7 900Cheddar cheese: 1 cup 1 ½ 10 4 950Chicken:Broth or bouillon 1 cup ½ 2 2 770Cream of 1 cup 1 ½ 11 8 890Chicken noodle: 1 cup 1 9 2 950Chicken rice: 1 cup 1 ½ 19 1 900Chicken vegetable: 1 cup 1 13 2 820Chili: beef w/ beans 1 cup 2 24 5 910Clam chowder:Manhattan, chunky 1 cup 2 20 5 980New England 1 cup 3 21 15 980Minestrone: 1 cup 1 ½ 21 2 800Mushroom: cream ofMade with water 1 cup 1 ½ 9 7 870Oyster stew: 1 cup 1 6 6 940Pea: split, w/ ham 1 cup 2 ½ 27 3 1120Potato: cream ofMade w/ water 1 cup 2 20 7 890Tomato: made w/ water 1 cup 1 15 1 800Turkey vegetable: 1 cup 1 11 3 840PAGE 38POINTS FOR GOOD NUTRITION


SOUPS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCanned, cont.Vegetable:chunky 1 cup 1 10 3 950chunky w/ beef 1 cup 1 14 3 890Vegetarian: 1 cup 1 18 1 770DehydratedAsparagus: cream of 1 cup 1 9 2 750Chicken noodle: 1 cup 1 18 2 710Minestrone: 1 cup 1 ½ 18 2 752Mushroom: 1 cup 1 10 3 850Onion: dry mix 2 Tbsp ½ 6 1 790Prepared 1 cup ½ 6 1 970Tomato: 1 cup 1 16 2 763Vegetable beef: 1 cup ½ 7 1 840Healthy Request SoupsChicken noodle: 1 cup 1 14 3 480Chicken vegetable: 1 cup 1 ½ 18 2 480Hearty chicken rice: 1 cup 1 ½ 16 3 480Hearty minestrone: 1 cup 1 ½ 22 2 480Hearty vegetable: 1 cup 1 20 1 470Hearty veg. Beef: 1 cup 2 20 3 480Campbell’s (98% Fat free)Cream of mushroom: ½ cup condensed 1 9 3 900Cream of chicken: ½ cup condensed 1 10 2 890POINTS FOR GOOD NUTRITION PAGE 39


SOUPS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsHealthy Choice SoupsBean and ham: 1 cup 2 29 2 480Chili beef: 1 cup 2 ½ 31 2 480Clam chowder: 1 cup 1 ½ 20 1 480Old fashioned chickenNoodle: 1 cup 1 ½ 18 3 480PAGE 40POINTS FOR GOOD NUTRITION


FROZEN DINNERSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBanquetBeans and franks: 10 oz. 6 ½ 9 9 898Beef: 10 oz. 4 ½ 39 14 1040Chopped Beef: 11 oz. 6 17 10 740Chicken, fried: 11 oz. 5 35 27 900Banquet Healthy BalanceHomestyle bar-b-que: 10.8 oz 3 ½ 37 13 1210Turkey & gravyw/dressing: 11.25 oz. 3 ½ 30 13 1060Budget Gourmet Light-HealthyBeef sirloin meat balls& gravy: 10 oz. 4 ½ 44 30 1030Healthy ChoiceFettucini Alfredo: 8 oz. 3 32 6 600Salisbury steakw/ mushroom gravy: 11 oz. 3 ½ 21 6 600Lean CuisineChicken Chow Mein: 9 oz. 3 37 4 590French bread pizza dinner: 6 oz. 3 56 5 590Chicken Parmesanw/ Spaghetti: 1 pkg 4 37 5 520Swedish meatballs: 1 pkg 4 35 7 690Glazed Chicken w rice: 1 pkg 3 25 6 480Baked Chickenw/ stuffing/ Potatoes: 1 pkg 3 33 5 690SWANSONFish and chips: 10 ¼ oz 3 33 17 690Swiss Steak: 10 oz. 4 ½ 39 16 980POINTS FOR GOOD NUTRITION PAGE 41


COMBINATION DISHES, CASSEROLES AND FROZEN DINNERSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBeans and franks:canned 1 c 4 ½ 35 14 1210Beef pot pie: 7 oz, 5 ½ 37 15 1000Burrito, beef: 1 – 6 in. 4 ½ 37 13 550Bean w/ cheese: 1 large 2 54 8 480Bean w/o cheese: 1 large 2 54 8 480Cabbage rolls: 8 oz. 2 ½ 23 7 55Cashew Chicken: 4 oz. 4 8 22 634Rice: fried ½ c 2 26 1 710Chicken ala King:Frozen 5 oz. 2 14 5 410Homemade 1 c 6 12 34 760Chicken and Noodles:Homemade 1 c 5 26 8 600Swanson-budget 10 ½ oz meal 4 45 8 740Chicken Pot Pie: 7 oz. 4 ½ 36 18 950Chili beef: 1 c 2 21 6 1035Beef w/ beans:Campbell’s ½ c 2 24 5 910Chili Beef: Healthy Choice 1 c 2 ½ 32 2 440Chili w/ beans: 1 c 4 ½ 34 7 1220Chili w/o beans: 1 c 5 ½ 17 9 970Chow mein: cannedBeef, chicken, shrimp 1 c 1 30 27 850Pork 1 c 1 ½ 10 2 1185Egg Roll: 6” long 3 20 8 380Enchilada: no chili: 2 ½ oz. 1 ½ 11 2 190PAGE 42POINTS FOR GOOD NUTRITION


COMBINATION DISHES, CASSEROLES AND FROZEN DINNERS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsHamburger helper: 1 c 5 22 1 760Fettucini: alfredo 1 c 6 29 21 400Lasagna: frozen 1 c 4 40 11 520Macaroni & cheese: box ¾ c 4 49 2 459Frozen Pizza:Totino’s, cheese ½ of 9.8 oz. 4 34 14 620Totino’s, Canadian- styleBacon ½ 10.4 oz 4 35 15 759Totino’s pepperoni ½ of 10.2 oz 5 35 21 860Light frozen pizza: ½ of pizza 2 ½ 45 3 320Weight Watcher’s Smart Ones:Four Cheese 1 – 6.56 oz. 5 65 7 660Pepperoni 1 – 9 oz. 4 39 7 580Pork and beans: 1 c 2 ½ 60 1 1370Quiche:Lorraine 1 slice 5 25 39 220Plain or vegetable 1 slice 4 14 20 90Ravioli:beef or cheese canned 8 oz. 3 36 7 950Spaghetti & meat sauce:Canned 8 oz. 3 26 8 1100Frozen: Lean Cuisine 11.5 oz. 4 47 5 590Weight Watchers: 10 oz. 3 45 6 560Spanish Rice: ½ c 1 ½ 26 0 495Stew:Home made 8 oz. 4 20 5 460Canned, Dinty Moore 8 oz 3 9 4 460Canned, Armour 8 oz. 3 5 3 380POINTS FOR GOOD NUTRITION PAGE 43


COMBINATION DISHES, CASSEROLES AND FROZEN DINNERS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsSweet and Sour Chicken:4 oz. 4 ½ 20 7 510Rice: fried ½ c 2 26 1 710Tamales: canned 2 3 21 10 980Tuna helper: prepared 1 serving 3 31 4 750Tuna noodle casserole: 1 c 4 37 10 1130Tuna salad: 1 c 2 ½ 6 8 370Won ton: friedappetizer size 1 ½ 4 3 10PAGE 44POINTS FOR GOOD NUTRITION


BEVERAGESFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsAlcoholic:Beer: regular 12 oz. 2 13 0 18Beer: light 12 oz. 1 ½ 5 0 12Bloody Mary Cocktail: 5 oz. 1 ½ 5 0 332Coffee: liqueur 1 ½ oz 2 24 0 4Crème de menthe: 1 ½ oz 2 ½ 21 0 3Daiquiri: 2 oz. 1 ½ 4 0 3Gin, rum, vodka,whiskey, tequila: 1 ½ oz. 1 0 0 0Manhattan: 2 oz. 2 2 2 2Martini: no olives 2 ½ oz. 2 0 0 2Piña Colada: 4 ½ oz. 3 ½ 40 3 8Tom Collins: 10 oz. 1 ½ 3 0 38Wines:Dessert: 2 oz. ½ 1 0 3Table red: 3 ½ oz. 1 2 0 5Table white: 3 ½ oz 1 1 0 5Non-alcoholicCarbonated Soda:Fruit flavors: Diet 12 oz. 0 0 0 4Cola: Diet 12 oz. 0 0 0 57Club soda: Diet 12 oz. 0 0 0 75Cream soda: 12 oz. 2 ½ 49 0 45Cola type: 12 oz. 2 39 0 15Ginger Ale: 12 oz. 1 ½ 32 0 26Grape: 12 oz. 2 42 0 56POINTS FOR GOOD NUTRITION PAGE 45


BEVERAGES, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsNon-Alcoholic, carbonated: cont.Lemon-Lime: 12 oz. 2 38 0 40Mineral Water: 12 oz. 0 0 0 0Orange: 12 oz. 2 46 0 45Pepper-type: 12 oz. 2 38 0 40Root beer: 12 oz. 2 39 0 48Tonic or quinine water: 12 oz. 1 ½ 32 0 15Non-carbonated drinksCoffee: 6 oz. 0 0 0 4Sugar-free Kool-Aid,Crystal Light, etc.: 8 oz. 0 0 0 0Gatorade: 8 oz ½ 0 0 110Lemonade:from concentrate 8 oz 1 25 0 7Limeade:fm concentrate 8 oz 1 27 0 5Tea: 6 oz. 0 0 0 5PAGE 46POINTS FOR GOOD NUTRITION


MISCELLANEOUS ITEMSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBaking powders:Low sodium 1 tsp 0 2 0 0Regular 1 tsp 0 0 0 530Baking soda 1 tsp 0 0 0 1368Cream of tartar 1 tsp 0 2 0 2Barbeque sauce: 2 Tbsp 1 13 0 390Bouillon:Cube 1 cube 0 13 1 1019Bran: oat or wheat crude 2 Tbsp 1/2 205 2 1Bread stuffing: fm mix 1 c 5 22 17 1086Catsup: 2 Tbsp ½ 4 0 178Chocolate:Baking 1 oz. 2 8 16 4Powder mix for milk 1 Tbsp 1 7 0 16Thin syrup (Hershey’s) 2 Tbsp 1 25 0 25Cocoa, dry powder 1 Tbsp ½ 3 1 1Coconut: Baker’s angel flakeSweetened, dried 1 oz. 1 ½ 11 9 10Coffee creamer: dry 1 Tbsp 0 2 0 10Cornstarch: 1 tsp 0 2 0 0Fudge: topping 2 Tbsp 1 ½ 21 6 50Gelatin: unflavored, dry 2 envelopes ½ 6 0 30Guacamole: 2 Tbsp 1 1 9 180Gum: regular 1 stick ½ 3 0 0Gum: sugar free 1 stick 0 2 0 0POINTS FOR GOOD NUTRITION PAGE 47


MISCELLANEOUS ITEMS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsHerbs: all varieties - 0 0 0 0Horseradish: 4 Tbsp ½ 6 0 55Hot cocoa beverages:Dry mix 1 oz. pkt 1 ½ 22 2 140Instant + skim milk 1 pkt 1 ½ 18 0 177Instant, sugar-free 1 pkt ½ 9 0 168Instant breakfast w/o milk:Vanilla 1 pkt 1 27 0 198Instant breakfast w/o milk:Vanilla, sugar-free 1 pkt 1 12 0 95Mustard: prepared 3 Tbsp ½ 0 0 570Olives:Green, small 10 ½ 2 3 280Ripe, black, large 10 ½ 3 5 380Pam: no stick spray 2 second 0 0 0 0Picante sauce: 2 Tbsp 0 2 0 220Pickles:Dill 1 med 0 3 0 830Dill Slices 8 slices (1 ½”) 0 0 0 315Sweet gherkins 1 small ½ 6 0 165Sweet relish 1 Tbsp < ½ 5 0 140Popcorn:Air popped, unsalted 3 ½ c, popped 1 20 1 1Cooked in fat, salted 3 c, popped 1 ½ 20 9 285Microwave, poppedButter flavor 3 c, popped 1 ½ 15 6 90Butter, light 3 c, popped 1 15 3 180PAGE 48POINTS FOR GOOD NUTRITION


MISCELLANEOUS ITEMS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsPopcorn: cont.Kettle corn 3 c. popped 1 ½ 12 9 195Butter flavor,94% fat free 3 c. popped ½ 12 0 90Salt:Lite 1 tsp 0 0 0 280Table 1 tsp 0 0 0 2325Salt substitute:potassium chloride 1 tsp 0 0 0 0Soy sauce: 1 Tbsp 0 0 0 920Soy sauce: lite 1 Tbsp 0 1 0 575Spices, or blends w/o sodium:All varieties any amount 0 0 0 0Sweet and sour sauce: ¼ c 1 28 0 210Steak sauce: ¼ c 1 9 0 1025Syrup:Lite ¼ c 1 26 0 180Maple ¼ c ½ 12 0 100Sugar free ¼ c ½ 12 0 100Tabasco sauce: 1 tsp 0 0 0 30Taco sauce: 1 Tbsp 0 1 0 90Taco sauce: chunky 2 tsp < ½ 3 0 190Tartar sauce: 2 Tbsp 1 3 7 300Teriyaki sauce: bottled 1 Tbsp < ½ 3 0 690Tomato products:Paste, canned w/o salt 2 Tbsp ½ 6 0 10Puree,canned w/ added salt ¼ c < ½ 4 0 15Sauce, canned w/ salt ¼ c < ½ 4 0 300Vanilla & other extracts: any amount 0 0 0 0POINTS FOR GOOD NUTRITION PAGE 49


MISCELLANEOUS ITEMS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsVinegar:cider or distilled 1 Tbsp 0 0 0 0Water chestnuts: canned ½ c < ½ 5 0 10Whipped Topping:Dream whip 1 Tbsp < ½ 2 1 10Frozen, regular 2 Tbsp < ½ 2 1 ½ 0Frozen, lite 2 Tbsp < ½ 3 1 0Frozen, fat free 2 Tbsp < ½ 3 9 5Worcestershire sauce: 1 tsp 0 1 0 65Picante sauce: 2 Tbsp 0 2 0 220Salsa: chunky 2 Tbsp 0 0 2 230PAGE 50POINTS FOR GOOD NUTRITION


SWEETS AND DESSERTSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCakes: no icingAngelfood 1/12 pkg 2 30 0 310Standard mix 1/12 pkg 2 34 4 270Gingerbread 1/8 pkg 3 38 7 340Cake icing:Canned, reg, vanilla 2 Tbsp 2 23 6 70Fat free frosting mix 6 Tbsp 1 24 0 55Candy:Caramels 6 pieces, 2.5 oz 3 ½ 55 6 184Chocolate Chips,milk choc 1 Tbsp 1 9 5 9Chocolate Kissesand pieces 1.4 oz. 3 23 8 34Dinner mints ¼ cup 1 25 0 60Fudge, choc. 1 oz 1 ½ 21 5 65Hard candies 1 oz. 1 ½ 28 0 11Jelly beans 1 oz. 1 ½ 26 0 11Lifesavers 1 oz ½ 10 0 0Marshmallows: 3 regular 1 18 0 9Mini Milky Way bar: .6 oz 1 34 10 29M&M’s: plain 1.69 oz pkg 3 34 10 29M&M’s: peanut 1.74 oz pkg 3 ½ 30 13 13Peanut brittle: 1 oz 2 20 5 128Peppermint patty: 1.5 oz 2 34 3 10Reese’s p’butter cups: 2 pieces, 1.8 oz 3 ½ 27 16 160Cheesecake: 1/6 of 17 oz 3 20 18 165Cookies:Animal crackers 8 cookies 2 23 4 150POINTS FOR GOOD NUTRITION PAGE 51


SWEETS AND DESSERTS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsCookies: cont.Brownies 1/12 pkg (12.4 oz) 2 23 4 120Regular mix 1/18 of pkg 2 ½ 27 9 125“lite” mix 1/18 of pkg 2 27 3 120chocolate chip 3 2 20 8 105Fig Newtons 2 bars 1 ½ 22 0 115Fig Newtons, fat free 2 bars 1 22 0 115Gingersnaps 4 cookies 1 ½ 22 3 230Graham crackers 2 cracker sheets 2 24 3 190(8 crackers)Graham crackers, 2 cracker sheets 1 ½ 26 2 190low fat(8 crackers)Oatmeal 2 2 ½ inch 2 23 5 190Oreos 3 cookies 2 24 7 210Oreos-reduced fat 3 cookies 2 26 4 190Peanut butter 3 cookies 1 32 6 125Vanilla wafers 8 wafers 1 22 6 115Vanilla wafers,reduced fat 8 wafers 1 24 2 110Cinnamon rolls: 1 roll 3 36 9 440Chocolate éclairs: 5 mini 4 25 18 120Custard:Instant, fm mix ½ cup 2 25 3 190Baked: home made ½ cup 3 15 7 109Cream puffs: 6 mini 3 20 16 17Danish pastry: fruit 1 pastry 3 ½ 34 13 250Doughnuts: cake, plain 1 2 ½ 23 11 260Donut gems: powdered 4 3 32 12 270PAGE 52POINTS FOR GOOD NUTRITION


SWEETS AND DESSERTS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGelatin:regular, plain ½ cup 1 19 0 90sugar free,plain ½ cup 0 0 0 60Granola bar: plain 2 bars 2 29 6 160Cupcake:choc.cream-filled 1 2 30 5 170Ding-dongs: 2 cakes 5 45 19 250Zingers: 1 cake 2 25 5 140Twinkies: 1 cake 2 25 5 200Oatmeal cream pies:Little Debbie 1 cookie 2 26 7 190Little Debbie ,reduced fat 1 cookie 2 29 3 180Honey buns: 1 4 ½ 35 21 200Jams:regular jams, jellies,preserves 1 Tbsp ½ 13 0 5light, sugar free jamsjellies, preserves 1 Tbsp 0 5 0 0Spreadable Fruit 1 Tbsp ½ 10 0 0Pies:Apple, home made 1/8 of 9 in 5 58 19 325Apple, frozen 1/8 of 9 in 4 44 14 380Apple reduced fatNo sugar added frzn 1/6 of 8 in 3 32 8 290Cherry, home made 1/8 of 9 in 6 ½ 69 22 344Cherry, frozen 1/8 of 9 in 4 45 14 400Cherry, reduced fatno sugar added, frzn 1/6 of 8 in 3 35 8 310Pecan 1/8 of 9 inch 6 ½ 63 27 320Pumpkin 1/8 of 9 inch 3 ½ 35 13 330POINTS FOR GOOD NUTRITION PAGE 53


SWEETS AND DESSERTS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsPopsicles:Regular 1 bar ½ 11 0 0Sugar free 1 bar < ½ 9 0 45Fruit Juice Bar: 1 bar 1 21 0 0Puddings:Cooked mix, regular ½ c 2 20 3 135Cooked, sugar freewith skim milk ½ c 0 12 3 170Instant mix, regularwith 2% milk ½ c 2 23 0 350Instant mix, sugar freewith skim milk ½ c 1 6 0 330Sherbet:Regular ½ c 2 29 1 35Fat free sherbet ½ c 1 25 0 30Sorbet: ½ c 2 32 0 10Le Carb: Frozen dessert ½ c 1 6 7 30Sugars and Syrups:Brown sugar 1 tsp < 1/2 4 0 0Brown sugar 1 c 11 214 0 85Powdered sugar ¼ c 1 ½ 30 0 0Granulated white 1 tsp


SWEETS AND DESSERTS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsWhipped toppings: cont.Frozen, regular 2 Tbsp - 2 2 0Frozen, lite 2 Tbsp - 3 0 5Frozen, fat free 2 Tbsp - 3 0 5POINTS FOR GOOD NUTRITION PAGE 55


FAST FOODSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsARBY’SSandwiches:Arby-Q 1 5 40 14 1530Beef ’n Cheddar 1 6 ½ 43 24 1240Big Montana 1 8 ½ 41 32 2080Jr. Roast Beef 1 4 34 13 740Reg. Roast Beef 1 4 ½ 34 16 950Super Roast Beef 1 6 47 23 1130Chicken Bacon’n Swiss 1 8 49 33 1550Chicken Cordon Bleu 1 8 47 35 1820Grilled chicken Deluxe 1 6 37 22 1050Hot Ham ‘n Cheese 1 4 ½ 35 13 1450Sub Sandwiches:French Dip 1 6 42 18 1680Italian Sub 1 10 49 53 2450Philly Beef ‘n Swiss 1 9 ½ 46 42 1940Roast Beef Sub 1 10 47 48 2230Turkey Sub 1 8 ½ 51 37 2179Roast Ham & Swiss 1 10 74 34 2180Salads:Roast Chicken Caesar Salad1 11 75 38 2160Turkey Club Salad 1 5 9 21 920Caesar Salad 1 1 ½ 8 4 170Grilled Chicken Caesar 1 3 8 8 920Chicken Finger Salad 1 8 39 34 1300Light Menu:Lt. Grilled Chicken 1 4 30 5 1170PAGE 56POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsARBY’SLight Menu: cont.Lt. Roast Chicken Deluxe 1 3 ½ 33 5 1010Lt. Roast Turkey Deluxe 1 3 ½ 33 5 980Garden Salad 1 1 14 1 45Grilled Chicken Salad 1 3 14 4 ½ 800Roast Chicken Salad 1 2 15 2 ½ 700Side Salad 1 ½ 5 0 20Sides:Curly Fries, small 1 svg 4 39 15 770Curly Fries, large 1 svg 8 78 30 1540Cheddar Curly Fries 1 svg 6 54 24 1290Homestyle Fries, sm 1 svg 4 42 13 570Homestyle fries, lg 1 svg 7 ½ 79 24 1070Chicken Finger 4 pack 8 ½ 42 38 1590Chicken Finger Snack 1 svg 8 55 32 1540Jalapeño Bites 1 svg 4 ½ 30 21 670Mozzarella Sticks 1 svg 6 34 29 1330Onion Petals 1 svg 5 ½ 43 24 300Baked Potato/Butter 1 6 ½ 65 24 680& Sour CreamDeluxe Baked Potato 1 9 67 34 750Apple Turnover, Iced 1 6 65 16 230Breakfast Items:Biscuit w/ Butter 1 svg 4 27 17 780Biscuit w/ Ham 1 svg 4 ½ 28 20 830Biscuit /w Sausage 1 svg 6 28 33 300Biscuit w/ Bacon 1 svg 5 27 24 220POINTS FOR GOOD NUTRITION PAGE 57


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsARBY’SBreakfast Items: cont.Croissant w/Ham 1 4 29 19 1130Croissant w/Sausage 1 6 39 32 600Croissant w/Bacon 1 4 ½ 28 23 520Add Egg 1 1 ½ 2 9 170Add Slice Swiss Cheese 1 ½ 0 3 220French Toastix, no syrup 1 5 48 17 440CondimentsArby’s Sauce Packet 1 < ½ 4 0 180BBQ Dipping Sauce 1 ½ 10 0 350Blue Cheese Dressing 1 4 3 31 580Buttermilk Ranch Drsg 1 5 2 39 490Buttermilk Ranch DrsgReduced/ Cal 1 1 13 0 750Caesar Dressing 1 4 1 34 470Croutons, Seasoned ½ ½ 15 70 5French Toast Syrup 1 2 32 0 45German Mustard Packet 1 0 0 0 60Honey French Dressing 1 4 18 24 410Horsey Sauce Packet 1 1 3 5 150Italian DressingReduced/Cal 1 < ½ 3 1 1030Mayonnaise Packet 1 1 0 10 65Mayonnaise Pck Lt,Cholesterol-free 1. < ½ 1 1 ½ 110Thousand Island dressing 1 4 9 28 480Beverages:Hot Chocolate 1 1 ½ 23 1 120PAGE 58POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsARBY’SBeverages: cont.Jamocha Shake 1 6 82 15 390Vanilla Shake 1 6 83 15 360BOSTON MARKET¼ White Meat Chickenno skin or wing 1 serving 2 ½ 2 4 480¼ White meat chickenwith skin & wing 1 serving 4 2 12 510¼ Dark Meat Chickenno skin 1 serving 2 ½ 1 10 440¼ Dark Meat Chickenwith skin 1 serving 4 ½ 2 21 500½ Chicken with skin 1 serving 8 4 33 1010Skinless Rotisserieturkey breast 5 oz svg 2.5 3 2 850Chicken Pot Pie 1 10 57 46 1530Turkey Pot Pie 1 9 ½ 58 41 1700Honey Glazed Ham 5 oz svg 3 10 8 1460Meatloaf 5 oz svg 4 16 19 650Meatloaf & chunkytomato sauce 5 oz svg 5 25 19 1020Meatloaf & browngravy 5 oz svg 5 19 23 920Marinated GrilledChicken 1 serving 3 1 10 220Grilled Chicken BBQ 1 svg 5 ½ 16 19 840Grilled Chicken Teriyaki 1 svg 4 14 10 680Turkey Bacon Club 1 sandwich 10 64 37 1680Marinated Grilled Chicken 1 sandwich 9 45 36 810POINTS FOR GOOD NUTRITION PAGE 59


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBOSTON MARKETMarinated Grilled Chickenw/ no mayo 1 sandwich 6 45 13 640Shredded BBQ Chicken 1 sandwich 8 102 11 2180Chunky Chicken Salad ¾ cup 6 ½ 4 39 930Caesar Side Salad 1 serving 4 13 26 690Grilled Chicken Caesarsalad 1 salad 9 ½ 18 50 1290Oriental Grilled Ckn. Saladw/dressing, noodles 1 salad 9 58 24 1720Oriental Grilled Ckn. Saladw/o dressing, noodles1 salad 4 20 10 280Chicken Tortilla Soupw/toppings ¾ cup 2 18 8 1060Chicken Tortilla Soupw/o toppings ¾ cup 1 7 4 ½ 930Chicken Noodle Soup ¾ cup 1 ½ 8 4 ½ 500Cole Slaw ¾ cup 4 30 19 540Cranberry Walnut Relish ¾ cup 5 75 4 ½ 0Fruit Salad 1 serving 1 16 0 15Old-Fashioned Potatosalad 1 serving 3 22 12 450Tortellini Salad ¾ cup 5 24 24 530Butternut Squash ¾ sup 2 25 6 560Chicken Gravy 1 serving ½ 2 5 180Creamed Spinach ¾ cup 3 ½ 11 20 740Green Beans ¾ cup 1 5 6 200Green Bean Casserole ¾ cup 1 9 4 ½ 670Mashed Potatoes ¾ cup 3 30 9 590PAGE 60POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBOSTON MARKET, cont.Mashed Potatoes/gravy ¾ cup 3 32 9 780Hot Cinnamon Apples ¾ cup 3 ½ 56 4 ½ 45Macaroni & Cheese ¾ cup 4 33 11 890New Potatoes ¾ cup 2 25 2 ½ 150Rice Pilaf 1 cup 2 24 4 520Savory Stuffing 1 cup 2 ½ 27 8 620Sweet Potato Casserole ¾ cup 4 39 13 190Steamed Vegetables 1 cup ½ 6 0 135Whole Kernel Corn ¾ cup 2 ½ 30 4 170Cornbread 1 serving 2 ½ 33 6 390Nestle Choc. Chip 1 cookie 5 51 19 350Nestle Oatmeal Scotchie 1 cookie 5 47 20 350Nestle Peanut Butter Chip 1 cookie 6 43 25 380Nestle brownie 1 cookie 8 88 23 350Apple Streusel Pie 1 slice 6 80 15 360Pecan Pie 1 slice 7 66 24 210Pumpkin Pie 1 slice 4 48 9 270Chocolate Cake 1 slice 9 86 32 320Hummingbird Cake 1 slice 9 ½ 92 36 350BURGER KINGSandwiches:Orig. Whopper Sandwich 1 10 52 46 1000Orig. Whopper, no mayo 1 8 52 28 870Orig. Whopper w/cheese 1 11 ½ 53 53 1430Orig. Whopper, no cheese 1 9 53 36 1310Orig. Whopper, Jr. 1 5 32 22 570POINTS FOR GOOD NUTRITION PAGE 61


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligrams.BURGER KINGSandwiches: cont.Orig. Whopper Jr.no mayo 1 4 31 13 510Orig. Whopper Jr.w /cheese 1 6 32 26 790Orig. Whopper Jr.w/cheese, no mayo 1 5 32 17 730BK Homestyle Griller 1 6 ½ 35 27 760BK Smokehouse CheddarGriller 1 10 32 48 1240Hamburger 1 4 31 13 580Cheeseburger 1 5 31 17 790Double Hamburger 1 6 31 24 620Double Cheeseburger 1 7 32 31 1050Bacon Double Ch’burger 1 8 32 34 1240BK Big Fish sandwich 1 9 ½ 66 39 1160Chicken Whopper 1 8 48 26 1370Ckn. Whopper no mayo 1 5 ½ 47 9 1250Chicken Whopper JR. 1 4 ½ 30 14 900Chicken Whopper Jr,no mayo 1 3 ½ 30 6 840Chicken Tenders 4 pieces 2 10 9 420Chicken Tenders 6 pieces 3 ½ 15 14 630BK Veggie Burger 1 4 ½ 45 10 770BK Veggie Burgerno mayo 1 4 44 7 690Sides:French Fries, sm salted 1 3 29 11 410French fries, sm no salt 1 3 29 11 240PAGE 62POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBURGER KINGSides: cont.French fries lg salted 1 6 ½ 63 25 880French fries lg no salt 1 6 ½ 63 25 510Onion Rings small 1 2 ½ 22 9 260Onion Rings large 1 6 ½ 60 23 690Dutch Apple Pie 1 4 ½ 52 14 470Fresh baked cookies 2 cookies 6 57 21 390Chicken Caesar salad 1 2 5 6 730Garden Salad 1 ½ 5 0 15Vanilla Shake, med 1 9 ½ 73 41 280Choc. Shake, med 1 10 ½ 89 42 380Strawberry Shake, med 1 10 ½ 88 41 300Breakfast:Croissan’Wich w/sausageegg & cheese 1 7 24 39 1090Croissan’Wich w/sausageand cheese 1 5 ½ 23 31 840Egg’Wich w/canadian baconegg & cheese 1 5 ½ 36 23 900Egg’Wich / Canadianbacon & egg 1 5 35 19 680French Toast Sticks 5 5 46 20 440Hash Brown Rounds, sm 1 svg 3 23 15 450Hash Brown Rounds, lg 1 svg 5 38 25 760DAIRY QUEEN/BRAZIERSandwiches:DQ Homestyle Hamburger 1 4 29 12 630DQ “cheeseburger 1 4 ½ 29 17 850POINTS FOR GOOD NUTRITION PAGE 63


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsDAIRY QUEEN/BRAZIERSandwiches: cont.DQ Homestyle Doublecheeseburger 1 7 30 31 1130DQ Homestyle Bacondouble cheeseburger 1 8 31 36 1380DQ Ultimate burger 1 9 29 43 1210Hot dog 1 3 19 14 730Chili ‘n Cheese Dog 1 4 ½ 22 21 1090Chicken Breast Fillet 1 6 ½ 48 26 1090Grilled Chicken 1 4 30 10 1040Chicken Strip Basket 1 13 ½ 102 50 2510Salads:Crispy Chicken w/Honeymustard 1 9 ½ 36 51 1060Crispy Ckn w/ Fat FreeItalian 1 6 27 28 1290Grilled Ckn w/ Honeymustard 1 6 22 32 1050Grilled Ckn w/ f/f Italian 1 3 13 9 1290Sides:Small French Fries 1 5 42 18 880Med French Fries 1 6 53 23 1110Onion Rings 1 4 39 16 180Icy Treats:DQ Vanilla Soft Serve 1 2 22 4 ½ 70Small Vanilla cone 1 3 38 7 115Large Vanilla Cone 1 5 ½ 65 12 200Small Dipped Cone 1 4 ½ 42 17 130Small Chocolate Shake 1 7 ½ 94 15 310Med. Chocolate Shake 1 10 130 20 420PAGE 64POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsDAIRY QUEEN/BRAZIERIcy Treats: cont.Small Misty Slush 1 3 56 0 20Med. Misty Slush 1 4 74 0 30Sm. Chocolate Sundae 1 4 49 7 140Banana split 1 7 96 12 180Peanut Buster Parfait 1 10 99 31 400DQ Sandwich 1 3 31 6 140Chocolate Dilly Bar 1 3 21 13 75Buster Bar 1 6 42 28 280Starkiss 1 1 21 0 10DQ Fudge Bar,no sugar added 1 1 13 0 70DQ Vanilla Orange Barno sugar added 1 1 17 0 40Lemon DQ Freez’n cup 1 1 20 0 10Sm. Choc. Sandwichcookie blizzard 1 7 79 18 380Sm Choc Chip Cookiedough Blizzard 1 9 99 24 440FAZOLI’SSpaghetti w/ Marinara SauceReg 1 8 111 8 140Spaghetti w/ Meat SauceReg 1 9 111 11 530Spaghetti w/ meatballsReg 1 14 119 42 970Fettucine Alfredo, reg. 1 11 119 22 230Fettucine, Alfredo w/broccoli, Reg. 1 11 125 23 250Peppery Chicken Alfredo 1 11 ½ 120 23 440POINTS FOR GOOD NUTRITION PAGE 65


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsFAZOLI’SFettucine Alfredo/Shrimp& Scallops 1 8 81 16 590Garden-style ChickenPenne 1 11 100 28 1040Spicy Marinara w/ckn. 1 13 178 13 2420Ravioli w/ Meat Sauce 1 7 65 17 800Homestyle Lasagna 1 9 27 23 1140Classic Sampler 1 11 90 22 800Baked Spaghetti Parmesanw/meatballs 1 13 ½ 82 50 1390Baked Ziti – reg 1 10 87 26 860Cheese Pizza 1 double slice 6 58 15 970Pepperoni pizza double slice 7 61 22 1230Combination pizza double slice 7 ½ 63 25 1360Breadstick 1 2 18 6 310Minestrone Soup 1 bowl 1 ½ 23 ½ 910Garden Salad 1 ½ 4 0 15Caesar Side Salad 1 3 13 17 690Chicken Caesar Salad 1 5 ½ 17 29 1350Pasta Salad 1 8 70 25 2010Chicken finger salad 1 2 ½ 8 9 540Ckn. finger salad w/bacon& honey mustard 1 5 ½ 17 28 950Italian Chef salad 1 3 ½ 13 21 1450House Italian Dressing 1 1 ½ 5 9 510Reduced Cal. Ital. Drsg 1 ½ 3 5 390Honey French Dressing 1 2 9 12 210Thousand Island Dressing 1 2 4 13 220PAGE 66POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsFAZOLI’SRanch Dressing 1 2 1 17 210Submarinos, orig. ½ 1 15 ½ 124 55 2530Submarinos, mt.balls ½ 1 17 128 59 2340Submarinos – turkey ½ 1 13 121 34 2440Submarinos – club – ½ 1 14 ½ 121 44 2890Panini sandwichsmoked turkey 1 9 ½ 57 38 2110Panini sandwichchicken pesto 1 7 51 20 1350Cheesecake 1 piece 4 17 22 220Specialty Cheesecake 1 piece 4 22 22 200Lemon ice 1 2 ½ 45 0 95KENTUCKY FRIED CHICKENOriginal Recipe breast 1 piece 5 ½ 16 24 1116Drumstick 1 piece 2 4 24 422Thigh 1 piece 3 ½ 6 18 747Extra Crispy breast 1 piece 6 17 28 874Drumstick 1 piece 2 ½ 7 12 375Thigh 1 piece 5 14 27 625Colonel’s Crispy Strips 3 strips 4 18 16 1165Mashed Potatoes& gravy ½ cup 1 ½ 17 6 440Potato Wedges 4.8 oz 3 ½ 28 13 750Corn on the cob 1 piece 2 35 1.5 20BBQ Baked Beans 5.5 oz 2 ½ 33 3 760Cole Slaw 5 oz 3 26 13.5 284Biscuit 1 2 ½ 20 10 560POINTS FOR GOOD NUTRITION PAGE 67


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsLONG JOHN SILVER’SRegular Battered fish 1 piece 3 16 13 700Battered Chicken Plank 1 piece 2 9 8 400Battered Shrimp 1 piece ½ 3 2.5 125Breaded Clams 1 order 3 ½ 26 14 560Lemon Crumb Fish 2 pieces 3 10 12 790Hushpuppy 1 piece 1 9 2.5 25Cole Slaw ½ cup 2 23 7 310Corn Cobbett 1 cobbett 1 19 .5 0Corn Cobbett w/ butter 1 cobbett 2 19 8 0Rice ½ cup 2 ½ 34 4 560Fish Sandwich w/ Cheese 1 6 ½ 46 25 1390MCDONALD’SSandwiches:Hamburger 1 3 1/2 35 10 590Cheeseburger 1 4 ½ 36 14 830Quarter Pounder 1 5 ½ 37 21 840¼ Pounder w/ cheese 1 7 38 30 1310Big Mac 1 8 47 34 1090Filet-O-Fish 1 6 ½ 47 34 1090Chicken McGrillPlain w/o mayo 1 4 ½ 45 7 890Small French fries 1 order 3 26 10 135Medium French fries 1 order 6 57 22 290Large French fries 1 order 7 68 26 350Super Size French fries 1 order 8 77 29 390Chicken McNuggets 6 pieces 2 ½ 13 11 360PAGE 68POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsMC DONALD’SSalads:Chef Salad 1 salad 2 5 8 740Garden Salad 1 salad 1 ½ 4 6 120Grilled Chicken Casesar 1 salad 1 ½ 3 2.5 240Fat Free Herb Vinaigrette 1 pkg ½ 5 0 260Ranch Dressing 1 pkg 2 ½ 3 18 460Red French ReducedCalorie 1 pkg 1 ½ 18 6 360Breakfast:Egg McMuffin 1 4 27 12 790Sausage McMuffin 1 5 26 23 740English Muffin 1 2 26 2 210Sausage Biscuit 1 5 ½ 30 28 930Sausage Biscuit w/ egg 1 6 ½ 31 33 1010Biscuit, egg & cheesebagel 1 7 ½ 58 23 1490Sausage 1 patty 2 ½ 0 16 290Scrambled eggs 2 eggs 2 1 11 170Hash browns 1 order 1 ½ 14 8 330Hotcakes, plain 1 order 4 ½ 58 8 630Sausage Breakfast Burrito 1 4 24 16 680Lowfat Apple Branmuffin 1 4 61 3 380Cheese Danish 1 5 ½ 45 21 400Desserts:Vanilla Reduced FatIce cream cone 1 cone 2 23 4.5 75Strawberry Sundae 1 4 50 7 95POINTS FOR GOOD NUTRITION PAGE 69


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsMC DONALD’SDesserts: cont.Butterfinger McFlurry 1 regular 8 ½ 90 22 260Baked Apple Pie 1 pie 3 ½ 34 13 200Vanilla Shake-small 1 5 59 9 250Chocolate Shake, sm 1 5 60 9 250Strawberry Shake-sm 1 5 60 9 180PIZZA HUTPan Pizza, mediumCheese 1 slice 4 28 14 590Ham 1 slice 3 ½ 28 12 610Pepperoni 1 slice 3 ½ 28 14 610Veggie Lover’s 1 slice 3 ½ 30 12 510Supreme 1 slice 4 29 17 670Chicken Supreme 1 slice 3 ½ 29 12 580Thin and Crispy, mediumCheese 1 slice 2 ½ 22 9 590Ham 1 slice 2 21 7 610Pepperoni 1 slice 2 ½ 21 9 610Veggie Lover’s 1 slice 2 ½ 24 7 520Supreme 1 slice 3 ½ 23 13 710Chicken Supreme 1 slice 2 ½ 23 7 620The Big New Yorker, mediumCheese 1 slice 5 41 17 1140Pepperoni 1 slice 5 41 16 1150Ham 1 slice 4 ½ 41 13 1160Supreme 1 slice 6 43 23 1350Veggie Lover’s 1 slice 6 52 22 1340PAGE 70POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsPIZZA HUT, CONT.Personal Pan PizzaCheese 1 pizza 8 ½ 71 28 1370Pepperoni 1 pizza 8 ½ 70 28 1430Ham 1 pizza 7 ½ 70 23 1450The Edge PizzaVeggie Lover’s 1 square 1 9 3 180Chicken Supreme 1 square 1 9 3.5 290SCHOLTZSKY’SSandwiches:Albacore Tuna, sm 1 4 ½ 52 7 1230Chicken Breast, sm 1 4 ½ 54 3 1558Chicken Breast, med 1 6 ½ 80 4 2338Dijon Chicken, sm 1 4 ½ 49 4 1456Dijon Chicken, med 1 6 ½ 74 6 2202Pesto Chicken, sm 1 4 ½ 49 6 1297Smoked Turkey Breastsm 1 4 ½ 50 5 1426Smoked Turkey Breastmed 1 6 ½ 75 7 2123The Vegetarian, sm 1 4 ½ 53 7 996Salads and Soups:Chinese Chicken 1 2 11 3 448Garden 1 1 8 1 119Small Garden 1 ½ 3 1 55California Pasta salad 1 1 ½ 10 3 250Sante Fe Vegetable 1 cup 1 ½ 20 02 680Old-Fashioned Ckn Ndl. 1 cup 1 ½ 18 2 1104Red Beans & Rice 1 cup 2 32 1 934Vegetable Beef & Barley 1 cup 1 ½ 12 3 1160POINTS FOR GOOD NUTRITION PAGE 71


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsSONICSandwiches:No. 1 Sonic burger 1 8 43 36 753No. 2 Sonic burger 1 6 ½ 43 25 761No. 1 Sonic cheeseburger 1 8 ½ 44 42 1103No. 2 Sonic cheeseburger 1 7 ½ 44 31 1111Bacon cheeseburger 1 10 44 49 1433SuperSonic No. 1 1 12 45 66 1476Super Sonic No. 2 1 11 46 55 1571Jr. Burger 1 5 27 21 1294Grilled cheese 1 4 39 12 830BLT 1 8 42 41 1307Bacon Cheddar Burger 1 9 60 38 1786Chicken Club 1 9 75 29 1458Country fried steak 1 9 ½ 55 45 944Country Fried Steak 1 10 56 47 804Chicken strip dinner 1 10 86 32 1973Chicken Strip Snack 1 3 ½ 22 13 760Grilled Chicken Sand. 1 4 ½ 31 13 829Breaded Chicken Sand. 1 8 66 23 427Frozen Specialties:Choc. Shake, reg . 1 7 ½ 58 18 440Choc. Shake, large 1 10 77 25 587Strawberry Shake, reg 1 7 46 18 363Str’berry Shake, large 1 9 61 24 484Vanilla Shake, reg 1 6 32 18 363PAGE 72POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsSONICFrozen Specialties: cont.Vanilla Shake, large 1 8 42 24 484Banana Split 1 6 75 11 224Hot Fudge Sundae 1 5 40 15 255Ice Cream Cone 1 4 23 11 223Add 1oz Malt to any shake 1 ½ 22 1 23Breakfast:Sonic Bacon Egg & CheeseToaster 1 6 ½ 40 29 1698Sonic Sausage Egg & CheeseToaster 1 7 ½ 44 36 1038Sonic Ham Egg & CheeseToaster 1 6 41 19 2079Breakfast Burrito 1 10 47 47 1535Wraps:Grilled Chicken Wrap 1 7 40 27 1035Grilled Chicken Wrapw/o Ranch 1 5 38 12 820Chicken Strip Wrap 1 7 ½ 55 29 1071Chicken Strip Wrapw/o Ranch 1 6 53 13 856Fritos Chili Cheese Wrap 1 10 68 42 1172Hot Dogs:Reg. Cheese Coney 1 5 24 24 962Reg. Coney, Plain 1 3 ½ 22 16 657Extra long cheese coney 1 9 47 42 1648Extra long coney plain 1 6 ½ 44 27 1162SUBWAY7 Under 6grams fat Trademark 6” SubsHam 1 – 6” sub 3 ½ 39 5 1260Roast Beef 1 –6” sub 3 ½ 39 5 850POINTS FOR GOOD NUTRITION PAGE 73


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsSUBWAYRoasted Chicken Breast 1 –6” sub 4 40 6 880Subway Club 1 – 6” sub 4 40 5 1250Turkey Breast 1 –6”—sub 3 ½ 39 4 1000Turkey Breast & Ham 1 – 6” sub 3 ½ 40 5 1210Veggie Delite 1 – 6” sub 2 ½ 37 3 5006” Classic Sub Sandwiches:B.M.T. 1 – 6” sub 6 40 24 1740Cold Cut Trio 1 – 6” sub 5 ½ 40 20 1670Meatball 1 – 6” sub 6 ½ 46 25 1350Seafood and Crab 1 —- 6” sub 5 46 16 1270Steak and Cheese 1 – 6” sub 5 41 13 1200Subway Melt 1 –-6” sub 5 39 21 1180Tuna w/ light mayo 1 – 6” sub 5 ½ 39 21 1180TACO BELLTostada 1 tostada 3 ½ 27 12 640Mexican Pizza 1 pizza 7 42 35 1040Taco Salad w/ Salsa 1 order 11 ½ 69 52 2250Taco Salad w/o shell 1 order 5 ½ 31 22 1510Chicken Quesadilla 1order 7 40 30 1270Taco 1 taco 3 18 12 330Taco Supreme 1 taco 3 ½ 20 16 350Soft taco, beef 1 taco 3 20 10 570Soft taco, chicken 1 taco 2 ½ 19 7 480Bean Burrito 1 burrito 5 54 12 10807-layer Burrito 1 burrito 7 65 22 1270Burrito Supreme, beef 1 burrito 6 50 18 1210PAGE 74POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsTACO BELLBurrito Supreme, chicken 1 burrito 5 ½ 49 16 1120Chalupa Supr. Chicken 1 order 5 28 20 490Gordita Supr. Chicken 1 order 4 28 13 530Nachos 1 order 4 34 18 560Nachos Supreme 1 order 6 44 24 800Nachos Bell Grande 1 order 10 83 39 1300Pintos ‘n Cheese 1 order 2 ½ 18 8 640Mexican Rice 1 order 2 ½ 23 9 750Cinnamon Twists 1 order 2 27 4.5 190TCBY TREATSNonfat Frozen Yogurt ½ cup 1 ½ 23 0 60No Sugar AddedNonfat Frozen yogurt ½ cup 1 20 0 3596% fat free frozenyogurt ½ cup 2 23 3 60Nonfat & NondairySorbet ½ cup 1 ½ 24 0 30Mrs. Field’s Premium IceCream Mint Chocolate ½ cup 3 23 15 45Pralines & Cream ½ cup 3 22 13 65Chocolate ChunkCookie Dough ½ cup 2 ½ 18 14 50Very Berry Strawberry ½ cup 2 ½ 19 11 45Juice Smoothies:Mighty Berry 1 4 75 5 65Pineapple Combustion 1 4 ½ 77 4 ½ 10Non-Fat Yogurt SmoothieBanana Berry Blast-Off 1 5 ½ 98 0 60Tropical Bliss 1 5 88 0 60POINTS FOR GOOD NUTRITION PAGE 75


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsTCBY TREATSPeanut Butter Fusion 1 10 88 36 440Golden Vanilla YogurtBanana Berry Blast-Off 1 5 ½ 95 3 50Pina Chillada 1 6 97 7 50VILLAGE INNHealthy Benedict 1 serving 5 45 10 947Veggie Omelet w/toast 1 serving 5 51 11 840Veggie Omeletw/Multi-Grain Pancakes 1 serving 9 120 14 960Turkey & Veggie Omeletw/ toast 1 serving 5 ½ 54 6 766Turkey & Veggie Omeletw/Pancakes 1 serving 9 ½ 123 10 891Turkey & Veggiew/multi Grain Pancakes 1 serving 9 ½ 123 10 891Fruit & Nut Pancakes 1 serving 10 ½ 165 16 700Cinnamon Raisin FrenchToast 1 serving 10 146 14 732Garden Vegetable TurkeyGrill 1 serving 4 ½ 37 9 467Garden Burger 1 5 ½ 72 7 941Turkey Salsa Sandwich 1 sandwich 4 37 4 537WENDY’SSandwiches:Classic singlew/everything 1 5 ½ 37 19 920Jr. Hamburger 1 3 ½ 34 9 620Jr. Cheeseburger 1 4 34 12 800Jr. Bacon Cheeseburger 1 5 34 19 870Grilled Chicken 1 4 36 7 740Chicken Club 1 6 47 20 940PAGE 76POINTS FOR GOOD NUTRITION


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsWENDY’SSalads:Chicken BLT Salad 1 4 10 16 1100Homestyle Croutons 1 pkg 1 9 2.5 120Honey Mustard Dressing 1 pkg 4 12 29 140Low-Fat Honey Mustard 1 pkg 1 ½ 23 3.5 370Mandarin Chicken salad 1 2 17 1.5 650Roasted Almonds 1 pkg 2 4 12 70Crispy Rice Noodles 1 pkg 1 10 2 180Oriental Sesame dsg 1 pkg 4 12 11 230Spring Mix Salad 1 2 ½ 12 11 230Honey Roasted Pecans 1 pkg 2 5 13 65House Vinaigrette Dsg 1 pkg 3 9 20 830Taco Supreme Salad 1 5 29 17 1090Taco chips 1 pkg 3 25 11 150Salsa 1 pkg ½ 6 0 15Sour Cream 1 pkg 1 1 6 440Sides:Corn dog 1 3 ½ 23 17 480Reg. French fries 1 2 ½ 22 11 648Reg. Cheese Fries 1 3 ½ 23 17 998Reg. Chili Cheese fries 1 4 24 19 952Large French fries 1 3 ½ 3 13 758Large Cheese Fries 1 4 31 19 1108Lg Chili Cheese fries 1 5 32 22 1062Reg. Tater Tots 1 3 ½ 27 16 1046POINTS FOR GOOD NUTRITION PAGE 77


FAST FOOD, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsWENDY’SReg. Cheese Tater Tots 1 4 ½ 28 22 1396Reg. Chili Cheese TaterTots 1 5 28 25 1350Regular Onion Rings 1 4 ½ 66 7 486Fritos Chili Pie 1 8 36 44 816Mozzarella Sticks 1 5 35 19 1300Ched “R” Peppers 1 3 ½ 29 12 1056PAGE 78POINTS FOR GOOD NUTRITION


FATSFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsBacon:Cooked 1 slice 1/2 0 2 1/2 92Sizzlean 1 slice 1/2 0 5 276Turkey 1 slice 1/2 0 2 1/2 207Butter and Butter Substitutes:Salted 1 tsp. 1/2 0 5 46Salted 1/2 cup 12 0 97 1/2 276Unsalted 1 tsp. 1/2 0 5 0Butter Buds, dry 1 tsp. 0 1.5 0 31Molly McButter 1 tsp. 0 1.0 0 176Gravy:Thick brown, homemade 1/4 cup 2 5 5 675-775Lard: 1 Tbsp. 1 1/2 0 12 1/2 0Margarine:Stick or tub 1 tsp. 1/2 0 5 25-45Unsalted 1 tsp. 1/2 0 5 0Squeeze 1 tsp. 1/2 0 2 1/2 35-45Light tub 1 Tbsp. 1/2 0 5 50-120Light stick 1 Tbsp. 1 0 7 1/2 70Mayonnaise:Regular 1 Tbsp. 1 1/2 3 1/2 12 1/2 70-105Mayonnaise, light 1 Tbsp. 1/2 2 5 95-115Mayonnaise, fat free 1 Tbsp. 0 2 0 115Miracle Whip 1 Tbsp. 1 1 1/2 7 85Miracle Whip, light 1 Tbsp. 1/2 2 4 95Miracle Whip, fat free 1 Tbsp. 0 1/2 0 120POINTS FOR GOOD NUTRITION PAGE 79


FATS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsOil:Canola; corn, cottonseed, olive, peanut,safflower, soybean, sunflower1 tsp. 1/2 0 0 5Salt Pork: 1 oz. 3 0 23 414Salad Dressing:Blue or Roquefort 1 Tbsp. 1 1 8 161Blue or Roquefort,fat free 1 Tbsp. 0 5 0 150Catalina French 1 Tbsp. 1 4 5 185Catalina French, light 1 Tbsp. 1/2 1 1/2 2 200Catalina French,fat free 1 Tbsp. 1/2 6 0 175Italian 1 Tbsp. 1 1.5 7.5 115Italian, light 1 Tbsp. 1/2 1.5 3 120Italian, fat free 1 Tbsp. 0 1 0 145Oil and Vinegar 1 Tbsp. 1 0 9 0Poppy seed 1 Tbsp. 1 4 6 70-100Poppy seed,reduced calorie 1 Tbsp. 1/2 2 3 92Ranch 1 Tbsp. 1 1 9 130Ranch, light 1 Tbsp. 1 2 1/2 1 120Ranch, fat free 1 Tbsp. 0 6 0 165Ranch with sour creamor bacon 1 Tbsp. 1 1 10 140Red wine vinegar 1 Tbsp. 0 1.5-5 0 200Thousand Island 1 Tbsp. 1 2.5 6 115-150Thousand Island,fat free 1 Tbsp. 0 5 0 150PAGE 80POINTS FOR GOOD NUTRITION


EXPERIENCEINNOVATIONTEAMWORKVISIONCOMPASSIONWISDOMPRAYERFor additional information:St. John’s Nutrition Center1235 East CherokeeSpringfield, MO 65804417-820-5433THE POWER OFF13145 (Rev. 05/05)

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