IB levels ~ alphabetical listing

[imamama]

Alcoholic beverages:
Beer, light, 12 oz – 2
Regular, 12 oz – 3

Champagne, 4 oz – 2
Highball, 6 oz – 3
Liquor (brandy, gin, rum, scotch, tequila, whiskey) 1 ½ oz – 2
Wine, 4 oz – 2

Almonds, 22 nuts – 4
Apple juice or cider, ½ cup – 1
Apples:
Dried, ¼ cup – 1
Fresh, 8 oz – 2
Fresh, 6 oz – 1
Applesauce, unsweetened, 1 cup – 1
Apricots:
Dried, 6 halves – 1
Fresh, 3 – 1
Artichoke hearts, 1 cup – 1
Asparagus, 12 spears – 0
Avocado, 2 oz – 2
Bacon, cooked crisp, 3 slices – 3
Bagel, 1 small or ½ lg – 3
W/ cream cheese & lox, 1 lg – 12
Banana, 6 oz – 2
BBQ sauce, ¼ cup – 1
Barley, cooked, 1 cup – 3
Beans, cooked:
Baked, ½ cup – 5
Baked, vegetarian canned, ½ cup – 2
Black, ½ cup – 2
Cannellini, ½ cup – 1
Garbanzo, ½ cup – 2
Green or wax, ½ cup – 0
Kidney, ½ cup – 1
Lima, ½ cup – 1
Navy, ½ - 2
Pinto, ½ cup – 2
Pork & beans, canned ½ cup – 2
Refried, ½ cup – 3
Refried, fat-free or regular, canned, ½ cup – 2
Soybeans, ½ cup – 3
White, ½ cup – 2
Beef, cooked:
Ground, 1 3 oz patty – 6
Ground, ½ cup – 4
Ground, lean, 3 oz patty – 6
Ground, lean, 2 oz (1/2 cup) – 4
Lean, 1 slice or ½ cup cubed or shredded, 2 oz – 5
Steak, 4 oz – 10
Steak, lean, 4 oz – 5
Beef stew, 1 cup – 5
Beets, 1 cup – 0
Biscotti, 8 mini, 2 small or 1 reg., 1 oz – 3
Biscuits:
Homemade, 1 small, 2 inches – 3
Refrigerated, 1 small,2 ½ inches or ½ lg. – 2
Blackberries, 1 cup – 1
Blintz, cheese, 1 – 5
Blueberries, 1 cup – 1
Bologna, any type, 1 slice – 2
Bratwurst, 2 oz – 5
Breads:
Any type (other than listed below) 1 slice, 1 oz – 2
Corn, 2 inch square – 3
Garlic, 1 slice, 1 ½ oz – 5
High fiber, 3 grams or more dietary fiber per slice) 1 slice – 1
Pita, any type, 1 small or ½ lg. – 1
Reduced-calorie, any type, 2 slices – 1
Bread crumbs, dried, 3 tbsp – 1
Breadsticks, 2 long or 4 short – 2
Broccoli, 1 cup – 0
Brownie, 1 – 2 inch square – 5
Brussels sprouts, 1 cup – 0
Buffalo wings, cooked, 3 – 9
Bulgar, cooked, 1 cup – 2
Burritos:
Bean, 1 lg, 8 inch – 8
Bean, 1 sm, 6 inch – 5
Bean, fast food, 1 – 6
Bean and cheese, store bought, 1 – 6
Butter, reg. Or whipped, 1 tsp – 1
Cabbage, 1 cup – 0
Cakes:
Angel food, 1/16 of 10 inch tube – 2
Pound, 1 slice – 8
With icing, 1/12 of 9 inch layer cake or 3 inch square –12
With icing, store bought, 1 slice, 3 oz – 7
Candies:
Chocolate, 2 assorted pieces, ½ candy bar, or 2 tbsp chips, 1 0z – 4
Fudge, plain, 1 - 1 in x 2 in piece, 3
Hard, 1 oz – 2
Cantaloupe, ¼ melon, 8 oz or 1 cup – 1
Cappuccino:
W/ fat-free milk, 16 oz – 2
W/ low-fat milk, 16 oz – 3
W/ whole milk, 16 oz – 4
Caraway seeds, 1 tsp – 0
Carrots, 1 cup – 1
Cashews, 14 nuts – 4
Cauliflower, 1 cup – 0
Celery, 1 cup – 0
Cereals, cooked:
Cream of rice, 1 cup – 2
Cream of wheat, 1 cup – 2
Farina, 1 cup – 2
Grits, 1 cup – 2
Oatmeal, 1 cup – 2
Cereals, ready to eat:
Any type (other than listed below), 1 cup – 2
Bran flakes, ¾ cups – 1
Fortified, 1 cup – 2
Frosted, 1 cup – 3
Granola, ½ cup – 4
Granola, low-fat, ½ cup – 3
Nuggets, ½ cup – 3
Puffed, 1 cup – 1
Shredded wheat, 1 biscuit – 1
Wheat germ, 3 tbsp – 1
Cereal bars:
Fat-free, 1 – 2
Regular, 1 – 3
Granola bar (any type other than listed below), 1 – 3
Granola bar, chocolate-covered, 1 – 4
Granola bar, reduced calorie, 1 – 2
Cheeses:
Cottage;
Fat-free, 1 cup – 3
Low-fat (1 %), 1 cup – 3
Reduced-fat (2%), 1 cup – 4
Regular (4%), 1 cup – 5
Cream:
Fat-free, 4 tbsp – 1
Light, 2 tbsp – 1
Regular (4%), 1 tbsp – 1
Feta, ¼ cup – 3
Hard or semisoft, dairy or soy, slice:
Fat-free, 1 slice – 1
Low-fat or reg., 1 slice- 2
Neufchatel, 1 tbsp – 1
Pot, 1 cup – 3
Ricotta:
Fat-free, 1 cup – 4
Part-skim, 1 cup – 8
Whole, 1 cup – 11
Cheeseburger on bun, fast food, 1 small – 8
Cheese sandwich, grilled, restaurant type, 1 – 13
Cheese sauce, ¼ cup – 2
Cheese twists or balls, 1 ½ cups, 4
Cherries:
Dried, ¼ cup – 2
Fresh, 1 cup – 1
Chicken:
Buffalo wings, 3 – 9
Canned, ½ cup –4
Dark meat, cooked, 1 slice, or ½ cup cubed, or 2 oz shredded – 3
Light meat, cooked, 1 slice, or ½ cup cubed, or 2 oz shredded – 2
Nugget style, fried, fast food, 6 – 8
Parmigiana, with sauce, 5 oz w/ ½ cup sauce – 10
Pieces, cooked (weights w/ bone unless otherwise stated):
Breast, w/o skin and bone, 1, 3 oz – 3
Breast, w/o skin, 4 ½ oz – 3
Breast w/ skin, 4 ½ oz – 5
Drumstick, w/o skin, 1 ½ oz – 2
Thigh, w/o skin, 3 oz – 3
Thigh, w/ skin, 3 oz – 4
Salad, ½ cup – 6
Sandwich, grilled, fast food – 9
Chili con carne, w/ or w/o beans, 1 cup – 8
Chili dog on a roll, 1 – 10
Chili sauce, 1 tbsp – 0
Chinese veggies with:
Beef, 1 cup – 6
Chicken, 1 cup – 5
Pork, 1 cup – 7
Shrimp or tofu, 1 cup – 4
Chips:
Corn, 10 lg, or 30 sm. – 4
Potato, baked, 1 oz – 2
Potato, reg., 1 oz – 4
Tortilla, 12 – 3

Clementines, 2, 3 oz ea. – 1
****tail sauce, ¼ cup – 1
Cocoa, hot, instant:
Reg., 6 oz – 2
Fat-free, 6 oz – 1
No sugar added, 6 oz – 1
Coffee, black, w/o sugar, 1 cup – 0
Coleslaw, ½ cup – 4
Cookies:
Any type (other than listed below), 2 small – 3
Gingersnaps, 2 – 1

Corn:
Kernels, 1 cup – 2
On the cob, 1 sm. ear – 1
Corn bread, 2 inch square – 3
Cornmeal, cooked, 1 cup – 2
Couscous (semolina), cooked, 1 cup – 3

Crackers, any type (other than those listed below), 1 oz - 3
Fat-free, 7 – 1
Graham, 2 (2 ½ squares) or 2 tbsp crumbs – 1
Matzo, 1 board – 2
Melba toast, 6 rounds or 4 slices – 1
Rice cakes, plain, 2 reg. Or 6 mini – 1
Saltines, 6 – 2

Cranberries:
Dried, ¼ cup – 2
Fresh, 1 ½ cups – 1
Cranberry juice ****tail”
Low-cal, 1 cup – 1
Reg, 1 cup – 1
Cranberry sauce, ¼ cup – 2

Cream:
Light, 2 tbsp – 2
Half and half, 2 tbsp, 1
Sour, fat-free – ¼ cup – 1
Sour, light, 3 tbsp – 1
Sour, reg., 1 tbsp – 1
Whipped cream or topping, aerosol or frozen, ¼ cup – 1
Whipping, heavy or light, 2 tbsp – 3

Creamer:
Nondairy, liquid, 2 tbsp – 1
Nondairy, powder, 1 tbsp – 1
Fat-free, liquid, flavored, 2 tbsp – 1

Croutons, packaged:
Fat-free, ½ cup – 2
Regular, ½ cup – 3

Cucumber, 1 cup – 0
Currants:
Dried, ¼ cup – 2
Fresh, 1 cup – 1



More to come!!!!!!!

[imamama]

Dairy shake, reduced calorie, 1 packet – 2
Dates:
Dried, ¼ cup – 2
Fresh, 2 – 1
Doughnut, plain or glazed, 1 – 6

Dressings, salad:
Creamy:
Fat-free, 2 tbsp – 1
Reduced calorie, 2 tbsp – 2
Regular , 2 tbsp – 4
Italian-type (other than creamy Italian)
Fat-free, 2 tbsp – 0
Reduced calorie, 2 tbsp – 1
Regular, 2 tbsp – 4
Mayonnaise or mayonnaise-type:
Fat-free, 4 tbsp – 1
Reduced calorie, 2 tsp – 1
Regular, 1 tsp – 1
Oil, vegetable, 1 tsp – 1
Vinegar, 1 tbsp – 0

Duck, w/o skin, cooked, ¼ duck – 5

Eggplant, 1 cup – 0
Eggplant parmigiana, w/ sauce, 1 serving – 13
Egg rolls:
Beef or pork, 1 – 5
Chicken or shrimp, 1 – 4
Eggs:
Omelet, cheese, 2 egg – 8
Omelet, ham and cheese, 2 egg – 9
Scrambled, 2 – 5
Substitute, fat-free, ¼ cup – 1
White, 1 – 0
Whites, 3 – 1
Whole, 1 – 2

Enchiladas:
Beef or pork, 2 – 12
Cheese, 2 – 10
Chicken, 2 – 9

Endive, 1 cup – 0
English muffins:
Regular, any type, 1 – 2
Light, 1 – 1
Escarole, 1 cup – 0
Fajitas:
Beef, 2 – 11
Chicken, 2 – 8
Pork, 2 – 13
Falafel in pita, 1 lg pita w/ 4 falafel patties – 10
Falafel patties, 2 – 7
Fish and shellfish:
Fish, canned, drained:
Anchovies, 6 – 1
Salmon, ½ cup – 4
Sardines, 5 – 3
Tuna, canned in oil, drained, ½ cup – 5
Tuna, canned in water, drained, ½ cup – 3
Fish, fresh, cooked w/o added fat:
Catfish, 1 fillet, 6oz – 6
Cod, 1 fillet, 6oz – 4
Halibut, 1 fillet or steak, 6oz – 5
Herring, 10z – 1
Salmon, 1 fillet or steak, 6oz – 7
Snapper, 1 fillet, 6oz – 5
Sole, 1 fillet, 6oz – 4
Swordfish, 1 fillet or steak, 6oz – 6
Trout, rainbow, 1 fillet, 6oz – 6
Tuna, 1 fillet or steak, 6oz – 5
Fish, fried, 1 fillet, 6oz – 12
Shellfish, canned, any type, meat only, ½ cup – 2
Crab, ½ cup – 1
Crayfish, ½ cup – 1
Lobster, ½ cup – 1
Oysters, ½ cup, 2
Scallops, ½ cup – 1
Shrimp ½ cup – 1
Sticks, breaded, frozen, 4 – 4
Tuna salad, ½ cup – 7
Fish and cheese sandwich, fried, fast food, 1 – 13

Flour, any type, 3 tbsp – 1
Frankfurter:
Beef or pork, fat-free, 1 – 1
Beef or pork, light, 1 – 2
Beef or pork, regular, 1 – 5
Turkey, 1 – 3
Roll or bun, 1 – 3
French fries:
Fast food, 1 sm serving – 6
Frozen, baked, 15 – 6
Homemade, 20 – 10
French toast, 2 slices – 7
Fruit, dried, mixed, ¼ cup – 2
Fruit butter, 1 tbsp – 1
Fruit salad, 1 cup – 2
Fruit, spreadable, 1 ½ tbsp, 1
Fudge, plain, 1 piece – 3

[imamama]

Garlic bread, 1 slice – 5
Grapfruit:
Juice, ½ cup – 1
Sections, 1 cup – 2
Whole, 1 lg – 2
Whole, 1 sm – 1
Grape juice, ½ cup – 2
Grapes, 1 cup – 1
Gravy, brown, ¼ cup – 2
,cream, ¼ cup – 4
Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup – 0
Guacamole, ¼ cup – 2
Gum, chewing, 1 piece – 0
Ham, cooked, 1 slice or ½ cup cubed, shredded – 3
Hamburger:
Meat on a bun, 1 small – 6
Roll or bun, 1 – 3
Hearts of palm, 1 cup – 0
Honey, 1 tbsp – 1
Honeydew melon, 1/8 melon or 1 cup – 1
Hot dog – see frankfurter
Chili dog on bun, 1 – 10
Hummus, ¼ cup – 3
Ice cream:
Fat-free, no sugar added, 1 scoop – 2
Fat-free, sweetened w/ sugar, 1 scoop – 2
Light, 1 scoop – 3
Premium, 1 scoop – 7
Regular, 1 scoop – 4
Ice cream cone, plain or sugar, 1 sm – 1
Ice cream sandwich, 1 – 4
Ice cream sundae, ½ cup ice cream w/ syrup, nuts & whipped topping – 8
Jam, 1 tbsp – 1
Jelly, 1 tbsp – 1
Jerusalem artichokes, 1 cup – 2
Jicama, 1 cup – 0
Kasha, cooked, 1 cup – 2
Ketchup, ¼ cup – 1
Kiwi fruit, 1 – 1
Knish, potato, 1 – 6
Knockwurst, 2 oz – 5
Lamb, cooked:
Lean, 1 slice, 1 chop or ½ cup cubed or shredded – 3
Regular, (same as above) – 4
Lasagna, w/ meat, 1 cup – 6
Leeks, 1 cup – 0
Lentils, cooked, ½ cup – 2
Lettuce, 1 cup – 0
Liver, cooked:
Beef, 1 slice or ½ cup – 2
Chicken, ½ cup – 2
Lo mein, any type, 1 cup – 8
Luncheon meat:
Lean (3g fat or less per oz), 1 slice – 1
Regular (4g fat or more per oz) 1 slice, 2
Macaroni, 1 cup cooked or 2oz uncooked – 4
Mac and cheese, package mix, 1 cup prepared – 9
Mandarin orange, 1, 6oz – 1
Mango, 1, 8oz – 2
Margarine:
Fat-free, 4 tbsp – 1
Reduced calorie, 2 tbsp – 1
Regular, 1 tsp – 1
Marinara sauce, ½ cup – 3
Matzo, 1 board, 2
Mayo:
Fat-free, 4 tbsp – 1
Reduced calorie, 2 tsp, 1
Regular, 1 tsp – 1
Meatballs:
W/o sauce, 2 – 10
W/ tomato sauce, 2 – 13
Meat loaf, 1 slice – 6
Melba toast, 6 rounds or 4 slices – 1
Milk:
Buttermilk, fat-free, low-fat or reduced fat, 1 cup – 2
Evaporated, fat-free or low-fat, ½ cup – 2
Evaporated, whole, ½ cup – 4
Fat-free, 1 cup – 2
Instant nonfat dry powder, 1/3 cup – 2
Low-fat or light, 1 cup – 2
Reduced-fat, 1 cup – 3
Soy milk:
Fat-free, 1 cup – 2
Regular, 1 cup – 3
Sweetened, condensed, ½ cup – 11
Milk shake, any flavor, fast food, 10oz – 9
Muffins, any type, 1 large – 6
Mushrooms:
Fresh, 1 cup – 0
Marinated, ½ cup – 3
Nachos, cheese, 4 – 8
Nectar, any type, 1 cup – 1
Nectarine, 1 – 1
Noodles, cooked:
Cellophance, 1 cup – 4
Egg, 1 cup – 4
Oil, vegetable, 1 tsp – 1
Okra, 1 cup – 0
Olives, 10 sm or 6 lg – 1
Onion rings, fast food, 1 medium serving – 10
Onions, 1 cup – 1
Orange:
Juice, ½ cup – 1
Orange-grapefruit juice, ½ cup – 1
Sections, 1 cup – 1
Whole, 5oz – 1
Pancake, homemade, 1 – 3
Papaya, ½ (8oz) or 1 cup – 1
Parsnips, 1 cup – 2
Pasta, 1 cup cooked or 2 oz uncooked – 4
Pasta sauce, bottled, any type, ½ cup – 2
Pastrami:
Beef, 1 slice – 3
Turkey, 1 slice – 1
Peaches:
Canned, unsweetened, 1 cup – 2
Fresh, 1 – 1
Peanut butter, t tbsp – 2
Peanuts, 40 nuts – 4
Pears:
Canned, unsweetened, 1 cup – 2
Fresh, 1 – 1
Peas, cooked:
Black-eyed, ½ cup – 1
Chick, ½ cup – 2
Green, 1 cup – 2
Snow, 1 cup – 0
Split, ½ cup – 2
Sugar snap, 1 cup – 0
Pecans, 14 halves – 5
Peppers, 1 cup – 0
Persimmon, 1 – 2
Pickles:
Sweet, 2 lg – 1
Unsweetened, 1 cup or 1 medium – 0
Pie crust, any type, refrigerated or frozen, 1/8 of 9 inch crust – 6
Pies:
Fruit, one crust, 1/8 of 9 inch pie – 6
Fruit, two crust, 1/8 of 9 inch pie – 9
Meringue, 1/8 of 9 inch pie – 10
Pierogies:
Cabbage, cheese or potato, 3 – 7
Meat, 3 - 8
Pimientos, 1 cup – 0
Pineapple:
Chunks, canned, unsweetened, 1 cup – 2
Fresh, ¼ - 1
Pineapple juice, ½ cup – 1
Pita, any type, 1 sm or ½ lg – 1

[imamama]

Pizza, cheese, restaurant style:
Deep dish, 1 slice ( 1/8 of 12” , 1/10 of 14” , or 1/12 of 16”) – 5
Deep dish, 1 slice (1/8 of 14”, 1/10 of 16”, or 1/12 of 18”) – 7
Thin crust, 1 slice (1/8 of 12” , 1/10 of 14” , or 1/12 of 16”) – 4
Thin crust, 1 slice (1/8 of 14”, 1/10 of 16”, or 1/12 of 18”) – 5
Pizza, 1 meat topping:
Deep dish, 1 slice (1/8 of 12” , 1/10 of 14” , or 1/12 of 16”) – 6
Deep dish, 1 slice (1/8 of 14”, 1/10 of 16”, or 1/12 of 18”) – 8
Thin crust, 1 slice (1/8 of 12” , 1/10 of 14” , or 1/12 of 16”) – 5
Thin crust, 1 slice (1/8 of 14”, 1/10 of 16”, or 1/12 of 18”) – 6
Pizza crust dough, refigerated, frozen or ready-made, 1 oz – 2
Plantain, 1 cup – 3
Plums, 2 – 1
Popcorn, air-popped, 3 cups – 1
Microwave popped, light, 3 cups – 1
Microwave popped, reduced-fat, 5 cups – 3
Movie popcorn, w/o butter, 3 cups – 3
Oil popped, 3 cups – 3
Poppy seeds, 1 tsp – 0
Pork:
Lean, 1 slice, 1 chop or ½ cup shredded or cubed – 3
Regular, 1 slice, 1 chop or ½ cup shredded or cubed – 5
Pork and beans, canned, ½ cup – 2
Potatoes:
Baked, stuffed w/ veggies and cheese, fast food – 11
Mashed, ½ cup – 2
Salad, ½ cup – 7
Sweet, 1 lg or 1 cup – 3
White or red:
1 lg – 3
1 sm – 1
1 cup cooked – 2
potato chips:
baked, 1 oz – 2
regular, 14 – 4
preserves, 1 tbsp – 1
pretzels:
hard or Bavarian, 1 – 2
rods, 2 – 2
soft, 1 – 3
sticks, 45 – 2
twists, regular, 7 – 2
twists, small, 15 – 2
prune juice, ½ cup – 2
prunes, 2 – 1
pudding, from fat-free, sugar-free mix, made w/ fat-free milk, 1 cup – 3
pumpkin, 1 cup – 0
pumpkin seeds, 1 tsp – 1
Quesadilla, cheese, 1 – 5
Radishes, 1 cup – 0
Raisins, ¼ cup – 2
Raspberries, 1 ½ cups – 1
Ravioli, w/ tomato sauce, cheese, 8 pieces w/ ½ cup sauce – 16
Meat, 8 pieces w/ ½ cup sauce – 14
Rice, cooked:
Brown, 1 cup – 4
Fried with beef, chicken, pork, shrimp or plain, 1 cup – 8
Spanish, 1 cup – 5
White, 1 cup – 4
Rice cakes, plain, 2 regular or 6 mini – 1
Rice drinks:
Any type, 1 cup – 3
Chocolate, 1 cup – 4
Fat-free, 1 cup – 2
Rolls:
Dinner, 1 – 3
Hamburger, 1 – 3
Hot dog, 1 – 3
Hard, 1 – 3
High fiber (3 g or more dietary fiber per roll)2
Salads:
Caesar, 3 cups – 7
Chef’s, no dressing, 4 cups – 6
Chicken, ½ cup – 6
Coleslaw, ½ cup – 4
Fruit, 1 cup – 2
Mixed greens, 1 cup – 0
Potato, ½ cup – 7
Side, w/o dressing – 0
Spinach, w/ dressing, 2 cups – 7
Taco, w/o shell or dressing – 8
Taco, w/ shell, w/o dressing – 15
Three-bean, canned, ½ cup – 1
Tuna, ½ cup – 7
Salami, any type, 1 slice – 3
Salsa, 2 tbsp – 0
Saltines, 6 – 2

[AnnW]

So..wine is 2 pts and I can have 18 pts in a day?????? Hmmmmmmm :licklips: gonna have fun tonite!!!!:brow: :lol:

[MaryL]

Thanks so much for posting this great list!

[imamama]

ROFL Ann!! You're REALLY gonna have fun if you use all 18 points on wine!!! LOL

No prob, Mary! But I'm going to have to wait until Monday to finish typing up the rest of the list... my hands are tired!!

[KarlaB]

You are so awesome!! Thanks for posting all of this!!! :yippee:

[Marla]

Amy thank you so much for typing up the lists. How many points did you burn off ;)

I see that Ann is going to use up her 18 points on wine....sounds like a great choice but I think I'll try to spread mine out a little more...let's see 1/2 candy bar is 4 pts + slice of thin crust pizza is 5 pts + microwave popcorn (light) is 1 pt = 10 so far
:snickers:

:munch:

:licklips:

sounds good to me so far

[AnnW]

Originally posted by imamama
ROFL Ann!! You're REALLY gonna have fun if you use all 18 points on wine!!! LOL




You're supposed to EAT???????????????( ?( :D

[imamama]

Originally posted by AnnW



You're supposed to EAT???????????????( ?( :D

LMAO! :lol: I suppose you could be on a liquid diet!!!!!!

[imamama]

Here's the rest of the list!
Sandwiches:
Bagel, w/ cream cheese and lox, lg – 12
Cheese, grilled, restaurant styly – 13
Cheeseburger on bun, fast food, small – 8
Chicken, grilled, fast food – 9
Falafel in pita, lg pita w/ 4 falafel patties – 10
Fish and cheese, fried, fast food – 13
Hamburger on bun, fast food, 1 sm – 6
Sauerkraut, 1 cup – 0
Sausage, beef or pork, cooked 1 link or patty – 3
Scallions, 1 cup – 0
Seitan, 2 slices or 2 tbsp prepared mix – 1
Sesame seeds, 1 tsp – 0
Soft drinks:
Club soda, 12 oz – 0
Diet, any flavor – 0
Seltzer, unsweetened, 12 oz – 0
Sweetened w/ sugar, 12 oz – 3
Sorbet, any flavor, 1 scoop or ½ cup – 2
Soups:
Bouillon, any type, 1 cup – 0
Broth, any type, 1 cup – 0
Chicken noodle, 1 cup – 3
Egg drop, 1 cup – 1
Hot and sour, 1 cup – 2
Lentil, 1 cup – 3
Mushroom, cream of, canned, w/ fat-free milk, 1 cup – 3
Onion soup mix, 1 cup prepared or ¼ envelope – 1
Tomato, canned made w/ water, 1 cup – 1
Vegetable, 1 cup – 2
Sour cream:
Fat-free, ¼ cup – 1
Light, 3 tbsp – 1
Regular, 1 tbsp – 1
Soy products:
Soybean nuts, ¼ cup – 3
Soybeans, cooked, ½ cup – 3
Soy milk:
Fat-free, 1 cup – 2
Regular, 1 cup – 3
Soy yogurt:
Flavored, ¾ cup – 3
Plain, ¾ cup – 3
Tempeh (fermented soy bean cake) ¼ cup – 1
Textured vegetable protein, 1/3 cup – 1
Tofu:
Frozen, ½ cup – 5
Low-fat, 1/3 cup – 1
Regular, firm, 1/3 cup – 2
Regular, soft, 1/3 cup – 1
Soy sauce, 1 tbsp – 0
Spaghetti, 1 cup cooked or 2 oz uncooked – 4
Spaghetti sauce, bottled, any type, ½ cup – 2
Spaghetti w/ marinara, 1 cup spag. W/ ½ cup sauce – 6
Spaghetti w/ tomato sauce, 1 cup spag. W/ ½ cup sauce, 2 meatballs, 16
Spareribs:
BBQ’d, 4 – 8
Chinese, bbq’d, 2 – 4
Spinach, 1 cup – 0
Spinach salad, w/ dressing, 2 cups – 7
Spreadable fruit, 1 ½ tbsp – 1
Sprouts:
Alfalfa, 1 cup – 0
Bean, 1 cup – 0
Squash:
Spaghetti, 1 cup – 0
Summer, 1 cup – 0
Winter, 1 cup – 1
Zucchini, 1 cup – 0
Steak sauce, 1 tbsp – 0
Stir-fry w/ garlic or black bean sauce:
Beef or pork, 1 cup – 8
Chicken or shrimp, 1 cup – 7
Strawberries, 1 ½ cups – 1
Stuffing mix, bread, ½ cup prepared – 4
Sugar, any type, 1 tbsp – 1
Sunflower seeds, 1 tbsp – 1
Sushi (maki, nigiri or nori maki) 4 pieces, 2
Sweet and sour:
Beef or pork, 1 cup – 12
Chicken or shrimp, 1 cup – 10
Sweet and sour sauce, 2 tbsp – 1
Syrup:
Low calorie, 2 tbsp – 1
Regular, 1 tbsp – 1
Tabouli, ½ cup – 4
Tacos:
Hard or soft, fast food, 1 – 5
Salad, w/o shell and dressing, fast food – 8
Salad, w shell, w/o dressing, fast food – 15
Sauce, t tbsp – 0
Shells, store-bought, 2 – 2
Tahini, 2 tbsp – 2
Tangerine, 1 lg or 2 small – 1
Tartar sauce, 1 tbsp – 2
Tea, black, w/o sugar, 1 cup – 0
Tea, sweetened w/ sugar, 1 cup – 1
Tempura:
Shrimp, 4 jumbo – 12
Vegetable, 1 cup – 8
Teriyaki:
Beef, 2 slices – 7
Chicken, 2 slices – 6
Fish, 4 oz – 5
Sauce, 1 tbsp – 0
Tomatoes:
Dried (not packed in oil, ¼ cup – 0
Fresh or canned, 1 cup – 0
Paste, 2 tbsp – 0
Puree or sauce, ½ cup – 0
Tomato or mixed vegetable juice, ½ cup – 0
Tomato sauce, Italian, ½ cup – 3
Tortillas:
Corn, 2 (4” diameter) or 1 (6” diameter) – 1
Flour, 2 (4” diameter) or 1 (6” diameter) – 2
Tortilla chips, 12 – 3
Tortonim 1 serving – 7
Tostadas:
Beef, 1 – 10
Chicken, 1 – 8
Shells, store bought, 2 – 2
Turkey, cooked:
Dark meat, 1 slice or ½ cup – 3
Ground, 1 patty, 3 oz – 5
Ground, ½ cup – 3
Ground, lean, 1 patty, 3 oz – 4
Ground, lean, ½ cup – 3
Light meat, 1 slice or ½ cubed or shredded, 2 oz – 2
Turnips, 1 cup – 0
Veal, cooked:
Lean, 1 slice, or 1 chop or ½ cup cubed or shredded, 2 0z – 3
Parmigiana (5 oz) w/ ½ cup sauce – 12
Regular, 1 slice, 1 chop or ½ cup cubed or shredded, 2 oz – 4
Vegetable juice, mixed, ½ cup – 0
Vegetarian meat substitutes:
Breakfast links (sausage type), 2, 1 ½ oz – 2
Breakfast patty (sausage type), 1, 1 oz – 1
Breakfast strips, 4 – 3
Burger, 1, 2 ¾ oz – 2
Burger, fat-free, 1, 2 ¾ oz – 1
Waffles, any type, low-fat, frozen, 2 – 3
Walnuts, 14 halves – 5
Water chestnuts, 1 cup – 1
Watercress, 1 cup – 0
Watermelon, 2” slice, or 1 cup – 1
Water or mineral water, 1 cup – 0
Wheat germ, 3 tbsp – 1
Yam, 1 large, or 1 cup – 3
Yogurt:
Fat-free, sweetened w/ sugar:
Flavored (vanilla, lemon, coffee), 1 cup – 3
Fruit-flavored, 1 cup – 4
Plain, 1 cup - 3
Light (artificially sweetened), 1 cup – 2
Low-fat, sweetened w/ sugar:
Flavored (vanilla, lemon, coffee) 1 cup – 4
Fruit flavored, 1 cup – 5
Plain, 1 cup – 4
Soy yogurt:
Flavored, ¾ cup – 3
Plain, ¾ cup – 3
Yogurt, frozen:
Fat-free, no sugar added, ½ cup – 2
Fat-free, sweetened w/ sugar, ½ cup – 2
Low-fat, ½ cup – 3
Yogurt drink, 1 cup – 5
Ziti, baked, w/o meat, 1 cup – 6
Zucchini, 1 cup – 0