PROTEIN AND DAIRY -Chicken Breasts, boneless, skinless. -Clams, Fresh or canned. -Egg substitute, liquid. -Egg Whites.

-fish, cod. -fish, Halibut. -Ham. -Lentils -peas, green, canned -peas, green, frozen -pork chops -pork sausage, smoked -pork tenderloin, rosted, trimmed fat -scallops -shrimp -tuna -turkey, dark meat -turkey, white meat -beans, black -beans, green soybeans -beans, navy -beans, refried -beef, sterloin steak -cheese, cheddar or colby -cheese, cottage -cheese, parmesan, grated -Peanut Butter SWEETS & SNACKS -jelly beans -Pudding -Pop corn CARBOHYDRATES -rice, white -taco shell -tortilla . -waffle -bread white or sourdough -bread whole grain -bread whole wheat white -cereal cold -Cheerios -Honey Nut -Chex Corn -Chex Wheat -cereal cold flake -cereal hot -corn canned or frozen -corn fresh -corn on the cob -crackers saltines -Grahm crackers -mixed veggies -muffin any flavor -noodles egg -noodles rice

2 1/2ounces 3ounces 1/2 cup 1cup 3ounces 3ounces 3ounces. 3/4cup 1/2cup

8Gr. 3Gr.

3/4cup 3ounces 2small links 2Gr. 3ounces 3ounces Breaded=6, 9gr. 4ounces Breaded= 10gr. 3ounces 2ounces 3ounces 1/2cup 1/2cup 3/4cup 1/2cup 3ounces 2ounces 2/3cup 1/4cup 1pound 3Gr. 20small, 8large 4ounces popped 1cup

23Gr. 6Gr.

1cup 1 medium shell 1 round, 1corn=12gr. 1flour=18gr 1 waffle 1 slice 1 slice 1 slice 1/2cup 1cup 1cup 1 cup 1cup 1cup 1cup 1/2cup 1cup 25gr. 24Gr. 26Gr. 24gr. 24gr. 23gr. 10gr. 13gr 10gr.

41gr. half of large piece 4 squares 2 retangle 11gr 1 cup 1 small 1cup 40gr. 1/3cup

9gr.

-pasta spaghetti -pasta whole grain -potatoes baby -potatoes baked -potatoes mashed -rice brown VEGGIES -cooked asparagus -bell pepper -broccoli -brussel sprouts -cabbage -carrots -Cauliflower -celery -lettuce -mushrooms -onions sweet -onions young green -salsa -squash -tomatoe -zucchini -radish -cucumber FRUITS -applesauce -banana -berries mixed -blueberries -cantaloupe -grapefruit -grapes -honeydew melon -mixed fruit -orange -peach -pear -pineapple -plum -strawberries -watermelon -peach canned light -Pear canned light

1cup 1cup 3 1/2 of medium 31gr. 1/2 cup 1/3cup 1cup 1 cup sliced 10gr. 1cup 1cup 1cup 1/2cup 1cup 1cup diced 2 cups 1 cup 1/2 cup 3/4cup 1/4cup 3/4cup 1 medium 3/4cup 25 medium 1cup 1/2cup 1 small 1 cup 1 cup 1cup cubed 1 cup 10 grapes 1 cup cubed 3 tablespoons 1 medium 1 medium 1 small 2 rings 1 plum 1 1/2cup 1 1/4cup 1cup 1cup

40gr. 37gr. 34gr.

8gr. 8gr. 13gr.

28gr. 28gr. 20gr. 6gr. 23gr. 9gr. 15gr 15gr. 11gr. 25gr. 19gr. 9gr. 18gr. 21gr. 29gr. 32gr. 3gr.

FATS -avacado 1/6 section of fruit -cream cheese 1cup 8gr. -creamer non-dairy flavored 1 tablespoon -creamer non-dairy flavored reduced fat 1 1/2 tablespoon -creamer non-dairy plain 2 tablespoons 4gr. -guacmole 2 tablespoons -margine fat free 1 tablespoon -mayo 2 teaspoons -seeds sunflower 1/4 cup 8gr. -whipped topping non-dairy 4 tablespoons -peanuts 8 whole -walnuts 4 halfs

-conola oil -olives -salad dressing italian -ranch -Mozzarilla -Ice Cream 50% fat free -Milk 2% -Yogurt Low Fat Fruit -yougurt plain non fat -Butter MIlk

1 teaspoon 9 large or 12 small 4 tablespoons 2 tablespoons 1oz. 1gr. 1/2 cup 15gr. 1cup 8oz. 43gr. 8oz. 17gr 1cup 12gr.

2gr.

12gr.