To find (control F)

POINTS

apple or cider ..... ½ cup.........................1

Apple, 1 (4 oz).............................1

Applesauce, unsweetened, 1 cup .......................................1

Apricots, 3 (4 oz) .........................1

Bacon, 3 slices..........3

Bagel, any type, 1 small or ½large (2 oz) .......................3

Banana, 1 (6 oz) .........................2

Barley, cooked, 1 cup ..................2

Beans, baked, vegetarian, canned, 1 cup ................3

Beans, refried, fat-free, canned, 1 cup .............·2

Beef stew, canned, 1 cup............6

Beef teriyaki, 2 slices (4 oz)........7

Beef, 1 slice or '/2 cup cubed or shredded (2 oz)..........4

Beef, lean', 1 slice or '/2 cup cubed or shredded (2 oz)..........3

Beer, light, 1 can or bottle (12 fl oz) ..................................2

Beer, regular, 1 can or bottle (12 fl oz) ..................................3

Biscotti, 8 mini, 2 small, or 1 regular (1 oz) ........................3

Biscuit, any type, 1 small (2" diameter) or ½ large............2

blackberries 1 cup.................................1

blueberries .. 1 cup................................. 1

bologna.. 1 slice (1 oz )…………2

bran flakes, 1 cup ........................1

Bratwurst, 2 oz .........................5

Bread crumbs, dried, 3 Tbsp......l

Bread, any type (other than high-fiber), 1 slice (1 oz) ...........2

Bread, high-fiber (3 grams or more dietary fiber per slice), 1 slice (1 oz) .............1

Bread, high-fiber (3 grams or more dietary fiber per slice), 1 slice (1 oz) .......................1

Bread, reduced-calorie, any type, 2 slices (1M oz) ..........1

Bread, reduced-calorie, high-fiber (3 grams or more dietary fiber per slice), 2 slices (2 oz)............l

Bread, reduced-calorie, high-fiber (3 grams or more dietary fiber per slice), 2 slices (2 oz) .......................1

Breadsticks, 2 long or 4 short .....................................1

Broth, any type ............................O

Brownie, 1 (2" square) .................5

Buffalo wings, 3.........................9

Bulgur, cooked, 1 cup..................2

Burrito, bean and cheese, store-bought, 1 .........................5

Butter, regular or whipped, 1 tsp.....................................1

CAKE round cake, 1 slice (5" x 3" x 1 ")..............................9

Cake, with icing, store bought, 1 slice (3 oz) ................7

Cashews, 14 nuts (1 oz)...............4

Cellophane noodles .... 1 cup...............3

cereals, high-fiber (4 grams or more dietary fiber per ½ cup), ½, cup ......................1

cereals, other than those listed here, 1 cup...............2

Champagne, 1 small glass (4 fl oz) ....................................2

chard ........................................ 0

cheese Hard or semisoft cheese: low-fat, 1 slice, 1

cheese Neufchatel, 1 Tbsp (½ oz) ....................

cheese nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded, or 2 Tbsp grated (1/4 oz) ...............,1

cheese regular, 1 slice, 1 (1") cube, 3 Tbsp shredded, or 2 Tbsp grated ("/4 oz) ................2

cheese Ricotta, whole milk, '/3 cup ...........4

Cheese sandwich, grilled, restaurant-style, 1 ...................13

Cheese sauce, '/4 cup ..................2

Cheeseburger on bun, fast food, 1 small......................8

Chef's salad, no dressing, 4 cups ......................................8

Cherries, 1 cup ...........................1

CHICIKEN (1 oz) .......2 thigh (without skin), ….3

CHICIKEN (1 oz)...l drumstick (with skin), ….2

CHICIKEN (2 oz) .........3

CHICIKEN (2 oz)......4

CHICIKEN (3 oz).... breast (with skin), ….5

CHICIKEN (3 oz).....CHICIKEN drumstick (without skin), ….1

CHICIKEN breast (without skin), ….3

CHICIKEN thigh (with skin), ….4

Chicken livers, ½ cup (2 oz)........2

Chicken parmigiana,1 serving (5 ½oz) ....................13

Chicken pieces (nugget-style), fried, fast food, 6......................7

Chicken salad, ½ cup .................6

Chicken sandwich, grilled, fast food, 1 ...............................9

Chicken teriyaki, 2 slices(4 oz) .......................................6

Chicken, light or dark meat, 1 slice or ½ cup cubed or shredded (2 oz) ........................2

Chicken, light or dark meat, canned, ½ cup (4 oz) ................4

Chili sauce, 1 Tbsp......................O

Chili, vegetarian, low-fat or fat-free (5 grams or more dietary fiber per cup), 1 cup......2

Chili, vegetarian, low-fat or fat-free (5 grams or more dietary fiber per cup), 1 cup......l

Chili, with beans, canned,1 cup .......................................8

Chili, without beans, canned, 1 cup ........................11

Chinese vegetables with beef or pork..............8

Chinese vegetables with chicken or shrimp ........6

Chinese vegetables with chicken…………….7

Chinese vegetables with shrimp or tofu...............5

Chinese vegetables with tofu, 1 cup ......................5

Chocolate, 2 assorted pieces, candy bar, or 2 Tbspchips (1 oz) ...............................3

Chow mein noodles with beef or pork..............7

Cocktail sauce, '/4 cup.................1

Coffee or tea, black, without sugar, 1 cup .................O

collard ........................................ 0

Cookies, any type, 2 small...........3

Corn bread, 2" square ................2

Corn chips, 10 large or 30 small (1 oz) .........................4

Corn on the cob, small ear (5") .........................1

Cornmeal, cooked, '/4 cup............4

Couscous (semolina), 1 cup .........3

Crackers, fat-free, 7.....................1

cranberries..... 1 cup........................ 1

cranberry juice cocktail, low-calorie, 1 cup.....................1

cranberry juice cocktail, regular ... ½ cup..................................t

Cranberry sauce, '/4 cup.............2

Cream cheese nonfat, 4 Tbsp.......................,......1

Cream cheese regular, 1 Tbsp .............................1

Cream cheese:light or whipped, 2 Tbsp...............l

cream of rice................................2

cream of wheat ............................2

Cream, light, 2 Tbsp ....................2

Cream, whipping, heavy or light, 2 Tbsp .........................3

Creamer nonfat, flavored, liquid, 2 Tbsp.....1

Creamer: nondairy, liquid, 2 Tbsp..nondairy, powder; 1 Tbsp .............1

Croutons, packaged, ½ CUP.........3

Currants, fresh, 1 cup..................1

Dairy shake, reduced- calorie, 1 packet.......................2

Doughnut, plain or glazed, 1 (3" diameter) .........................3

dry peas (black-eyed, chick)..........l

Each serving = ½ cup, except as noted.

Egg drop soup ..............1

Egg roll, chicken, shrimp, or pork, store-bought,1 (3 oz) .............3

Egg whites 3…………1

Egg, 1…………….2

Eggs, scrambled, 2(scrambled with 2 tsp fat)..........6

Enchiladas, beef, cheese,or pork, 2 ..............................12

Enchiladas, chicken, 2 ..............11

English muffin, any type, 1.........2

Eoch serving = 1 cup, except os noted

Fajitas, beef, chicken,or pork, 2 ..............................11

Falafel in pita, 1 large pita with 4 falafel potties (each 2" diameter) ....................9

Falafel patties, 4........................6

farina.................................. 2

Fish & cheese sandwich, fried, fast food, 1 ....................13

Fish 1 fillet (6 oz) .............................4

Fish sticks, breaded,frozen, 4

Fish, fresh, flaked (except those listed here), ½ cup (2 oz)...........1

Fish, fried, 1 fillet (6 oz)..............12

Fish, herring, 1 oz ........................2

Fish, mackerel, 1 fillet (6 oz).........8

Fish, salmon, 1 fillet (6 oz)............7

Fish, salmon, canned, ½ cup (4 oz) .............................4

Fish, sardines, 5 (2 oz) .................3

Flour, any type, 3 Tbsp .................1

Flour, white, 1 cup........................8

Flour, whole wheat, 1 cup ........._.6

Frankfurter, 1 (2 oz) ...................5

French toast, 2 slices .........7

Fruit salad, 1 cup .......................2

Fudge, plain, 1 piece (i" x 2") ....................................2

Garlic bread, 1 slice (1 oz)......,.4

Graham crackers, 2 (2½ " squares) or 2 Tbsp crumbs..........................1

granola, ½ cup............................,4

grape.......... ½ cup........................

Grapefruit sections, 1 cup .......................................1

Grapefruit, 1 (16 oz) ………….2

grapefruit........ ½ cup...................... 1

Grapes, 1 cUp .............................1

Green peas ................................1

grits ....................................2

Ground beef, 1 patty(3 oz) ........6

Ground beef, lean", patty (3 oz)..........5.

Ground poultry, 1 patty(3 oz)....5

Gum, chewing, 1 piece.................O

Half and half, 2 Tbsp .................1

Hamburger on bun, fast food, 1 small......................6

Hearts of palm (palmetto) ..........O

Honey, 1 Tbsp .............................1

Honeydew melon,½melon (6 oz) or 1 cup...........l

Hot and sour soup ............2

Ice cream cone, plain or sugar, 1 small...........................1

Ice cream sandwich, 1 ..............4

Ice cream sundae, with syrup, nuts, and whipped topping ......................8

Ice cream, light ...........................3

Ice cream, nonfat, no sugar added .............................2

Ice cream, nonfat, sweetened with sugar................2

Ice cream, premium ....................7

Ice cream, regular.......................4

Jam, jelly, or preserves, 1 Tbsp.................................... Tahini (sesame paste),2 Tbsp....................................1

Jicama ........................................0

kale ........................................0

Kasha (buckwheat groats), cooked, 1 cup .................. 3

Ketchup, '/4 cup ...........................1

Kiwi fruit, 1 (4 oz) .......................1

Knockwurst, 2 oz...............5

Lasagna, any type, 1 serving (4y,ll x 3") ................................1 O

Leeks................................... 0

Legumes, cooked, '/3 cup (2 oz): dry beans (black, garbanzo, kidney, lima, navy, pinto)...........l

lentils ................ 1

lerusalem artichokes (sunchokes) ..............................O

Lettuce ........................................0

Liquor (gin, rum, scotch, tequila, vodka, whiskey), 1 jigger(lti fl oz) .....................2

Liver, beef, 1 slice or % cup (2 oz) .....................2

Lo mein vvith shrimp ········.........8

Lo mein with beef, chicken, or pork............9

Lunch meat lean (less than 2 g fat /oz….1

Luncheon meat, 1 slice (1 oz): bologna ...................2

Macaroni ................... 1 cup..................3

Macaroni and cheese, package mix, 1 cup prepared ..................................9

Mandarin orange, 1 (b oz)........l

Mango, 1 (8 oz)...........................2

Margarine reduced-calorie, 2 tsp...................1

Margarine regular, 1 tsp................................1

Margarine: fat-free, 4 Tbsp ............................1

Marinara sauce, ½ Cup..............3

Matzo, 1 board ...........................1

Mayonnaise fat-free, 4 Tbsp ............................1

Mayonnaise reduced-calorie, 2 tsp...................1

Mayonnaise regular, 1 tsp................................1

Meat loaf, 1 slice (5" x 2½" x 3/4") Or 5 1/2 0z............8

Melba toast, 6 rounds or 4 slices.................................1

Milk low-fat (1%) or light, 1 cup...........2

Milk low-fat or redced-fat(2%), 1 cup .......................................3

Milk shake, any flavor fast food, 1'..............9

Milk skim, nonfat, or fat-free, 1 cup.....2

Milk whole, 1 cup ................................4

Muffin, bran, 1 large(3" diameter).............................5

Muffin, other than bran,1 large (3" diameter).................6

Mushrooms ................................O

Nachos, 4 triangles......................5

nectar, any type ... ½ cup.........................1

Nectarine, 1 (4 oz) ...................... 1

Noodles, egg ........... 1 cup....................3

nuggets, ½ cup.............................3

NUTS & PEANUT BUTTER Almonds, 22 nuts (1 oz)..............4

oatmeal ..............................2

Okra....................................0

Olives, 10 small or 6 large(1 oz) ....................1

Omelet ham cheese 2 egg 1…….9

Omelet cheese 2 egg 1…………8

Onions ........................................0

Orange sections, 1 cup..............l

Orange, 1 (5 oz) .........................1

orange......... ½ cup...........,1

orange-gropefruit.. ½ cup….1

Pancake, any type, 1 (4" diameter).............................2

pastrami..............2

Peach, 1 (6 oz) ............................t

Peaches, canned, unsweetened, 1 cup..................2

Peanut butter, 1 Tbsp .................2

Peanuts, 40 nuts (1 oz) ................4

Pear, 1 (5 oz) ...............................t

Pears,canned, unsweetened, 1 cup..................2

Pecans, 14 halves (1 oz)..............5

Peppers................................. 0

Persimmon, 1 (b oz) .........,2

Pickles, unsweetened ...................O

Pierogies, 4 (each 3'/2") .............12

Pimientos............................... 0

Pineapple, '/4(12 oz) or 1 cup.....2

pineopple........ ½ cup..1

Piucl crust dough, refrigerated, frozen, or ready-made, 1 oz.....................2

PIZZA Canadian-style bacon,frozen, 1 slice (5 oz) .................7

PIZZA Cheese frozen, single serving, 1 (7 oz).………..13

PIZZA Cheese:frozen, 1 slice (5 oz) ................8

PIZZA hamburger, pepperoni, sausage, or supreme, frozen, 1 slice (5 oz) .................8

PIZZA pepperoni, sausage, Or supreme, frozen, single serving, 1 (7 oz) .....................14

Pizza pepperoni, thin or thick crust, 1 slice(Ys of 18" pie) ...............10

Pizza vegetable, frozen, 1 slice (5 oz) ....6

Plums, 2 (4 oz) ............................t

POINTS ¼½¾

Popcorn, hot-air or light microwave-popped, 3 cups ......................................1

Popcorn, oil-popped, 3 cups ......................................3

Popcornr microwave- popped, 3 cups ………………3

Poppy, 1 tsp.. ...............................O

Pork and beans, canned, 1 cup ..........3

Pork, lean*, 1 slice, 1 chop, or ½ cup cubed or shredded (2 oz) .......................................3

Potato chips, 14 (1 oz) ................4

Potato, baked, stuffed with vegetables & cheese fast food, 1 ............................10

Pretzels soft, 1 (2y, oz) ..............................3

prune. ½ cup…………..1

Pudding*, reduced-calorie (made with skim, nonfat, or low-fat [1%] milk), 1 cup..........2.

puffed, l½ CUPS ...................········1

Pumpkin .....................................O

Pumpkin, 1 Tbsp.........................1

Quesadilla, 1 (y, of 6" diameter) .....................5

Radishes .....................................O

raspberries ... 1 cup................................ 1

Ravioli, meat or cheese, with sauce, 8 pieces.......................15

Ribs, barbecued, 4 (each 7" long).........................11

RICE & RICE DISHES (cooked) 2 oz uncooked yield 1 cup cooked. Brown, 1 cup..............................4

Rice cabs, plain, 2 or 6 mini......1

Rice Fried, with beef, chicken,pork, or shrimp, ½ cup.............4

Rice White, 1 cup...............................5

Roll, any type (e.g., dinner, hamburger, frankfurter), 1 (2 oz) ....................................3

Roll, high-fiber (3 grams or more dietaly fiber per roll), 1 (2 oz) ......................2

Roll, high-fiber (3 grams or more dietary fiber per roll), 1 (2 oz) .....................2

SALAD DRESSINGS Fat-free (except Italian) ....... 2 Tbsp........1

SALAD DRESSINGS Fat-free, Italian ............. 2 Tbsp.............O

SALAD DRESSINGS Reduced-calorie (except Italian) ....... 2 Tbsp..............................2

SALAD DRESSINGS Reduced-calorie, Italian ..... 2 Tbsp.......1

SALAD DRESSINGS Regular, any type ........... 2 Tbsp............4

Salad, mixed greens, 1 cup..........0

SALADS Caesar salad, 3 cups..................9

Salltines, 6………..2

Salsa, cup ................................O

SANDWICHES & BURGERS Bagel, with cream cheese & lex, 1 ..................................12

Sauerkraut .................................O

Sausage, link or patty, 1 (1 oz) ....3

Scallions .....................................O

SEASONINGS & CONDIMENTS The following items have O POINTS, so use them to add flavor to foods: Gapers, extracts, flavorings, gelatin (unflavored), herbs, horseradish, hot sauce (peppersauce), lemon juice, lime juice (no sugar added), mustard, nonstick cooking or baking spray, relish, spices, sugar substitutes, vinegar, Worcestershire sauce. rr SEEDS Caraway, 1 tsp ............................O

Seltzer, unsweetened, 1 can or bottle(12 fl oz)...........O

Sesame, 1 tsp..............................O

Shellfish, canned (clams, crab, crayfish, lobster, mussels, oysters, scallops, shrimp),½,cup (4 oz) .......................,.....2

Shellfish, fresh (cloms, crab, crayfish, lobster, mussels, oysters, scallops, shrimp),½cup (2 oz) .............................1

shredded wheat, 1 biscuit.............1

Side salad, fast food, 1 serving ..................................O

SNACKS Cereal bar, fat-free, 1 .................2

Snow peas (Chinese pea pods)...0

Soda, club, 1 can or bottle(12 fl oz) ..................................O

Soft drinks, diet, any flavor 1 can or bottle(12 fl oz).........,O

Soft drinks, sugar-sweetened, any flavor, 1 can or bottle (12 fl oz) ..................................3

Soup, high-fiber (7 grams or more dietary fiber per cup), 1 cup .....................1

SOUPS

SOUPS Bouillon, any type........................O

SOUPS Chicken noodle soup, canned ........................ .............2

SOUPS High-Fiber soup, (7 grams or moredietary fiber per cup) ................1

SOUPS Lentil soup, canned ...... 1 cup..............2

SOUPS Mushroom soup, cream of, canned (made with skim milk) ...... 1 cup...........................3

SOUPS Onion soup mix, 1 cup prepared or ½ envelope............1

SOUPS Tomato soup, canned (made with water) .. 1 cup................ ...1

SOUPS Vegetable soup, canned. 1 cup…………………2

Sour cream regular,1 Tbsp ............................. 1

Sour cream:light, 2 Tbsp......................,..........1

Soy sauce, 1 Tbsp .......................O

Spaghetti sauce, bottled, any type, ½ cup ........................2

Spaghetti squash ......................O

Spaghetti, 1 cup ....... 1 cup...................3

Spareribs, pork, barbecued, 3 (each 3½11 long) ........................7

Spinach salad, with bacon, mushrooms, & dressing, 2 cups .....................12

Spinach....... ................................O

Spreadable fruit, 1'/2 Tbsp.........l

SPREADS Fruit butter, 1 Tbsp .....................1

Sprouts:alfalfa..... bean ...... Sugar snap peas .............O

Steak sauce, 1 Tbsp ...................O

Steak, 1 small (4 oz) ....................7

Steak, lean', 1 small (4 oz)..........5

Stir-fried beet chicken, or pork, with garlic or black bean sauce.............. 8

strawberries... 1 cup......................... 1

Stuffing mix, bread, ½,cup prepared ........................4

Sugar, 1 Tbsp ..............................1

Sunflower, 1 Tbsp .......................1

Sushi, nori maki (raw fish and rice rolled in seaweed), 4 pieces ...................................2

Sweet & sour sauce, 2 Tbsp.................................... Taco sauce, 1 Tbsp......................O

sweet and sour beef, pork, or chicken…………10

Syrup, low-calorie, 2 Tbsp............l

Syrup, regular, 1 Tbsp ..................1

Tabouli, ½ cup ..........................4

Taco salad, with shell, without dressing, fast food, 1 ............................15

Taco salad, without shell and dressing, fast food, 1 .........6

Taco shells, store-bought, 2.........2

Taco, hard or soft, fast food, 1...............................4

Tangerine, 1 (6 oz) .....................1

Tartar sauce, 1 Tbsp...................2

Tempura, shrimp,4 jumbo shrimp......................11

Tempura, vegetable, 1 cup ............................,..........8

Teriyaki sauce, 1 Tbsp ...............O

Tortilla chips, 12 (1 oz)...............3

Tortilla, 1 (6" diameter), 1 oz .......2

Tortoni, 1 serving.........................7

Tostada shells, store-bought, 2...2

Tuna salad, ½ cup ......................6

Tuna, canned in oil, drained, ½ Cup (4 OZ) ..........................,..5

Tuna, canned in water,drained, K cup (4 oz)................3

Turkey, light or dark meat, 1 slice or ½cup cubed or shredded (2 oz) ........................2

turnip.................................. 0

Veal parmigiana, 1 serving (5M oz) .................... 13

Veal, 1 slice, 1 chop, or ½ cup cubed or shredded (2 oz)..........4

Veal, lean', 1 slice, 1 chop, or ½ Cup cubed or shredded (2 oz) .......................................3

Vegetable oil, 1 tsp.................... 1

VEGETABLES Each serving = 1 cup, except as noted. Starchy vegetables Corn, kernels or cream-style .........2

Vegetarian breakfast patty (sausage-type), 1 (1 oz) ....................................1

Vegetarian breakfast strips, 4 (1 oz).........................3

Vegetarian burger, fat-free, high-fiber (5 grams or more dietary fiber per burger), 1 (2 3/4 OZ) …………….1

Vegetarian burger, fat-free, high-fiber (5 grams or more dietary fiber per burger), 1 (23/4 OZ1

Waffle, any type, frozen, 1 (4" round or square) .................3

Walnuts, 14 halves (1 oz)............5

Water or mineral water, 1 cup .......................................O

Watermelon, 2" slice or 1 cup ...................................1

Wheat germ, 3 Tbsp...................1

Wine, 1 small glass (4 fl oz)......,.2

YOGURT' Flavored, low-fat (vanilla, lemon, coffee),sweetened with sugar................4

YOGURT' Flavored, nonfat (vanilla, lemon, coffee),' sweetened with sugar................3

YOGURT' Fruit-flavored, low-fat,sweetened with sugar................5

YOGURT' Fruit-flavored, nonfat, sweetened with sugar................4

YOGURT' Low-fat, plain ..............................4

Yogurt no sugar added ........................2

YOGURT' Nonfat, plain...............................3

YOGURT' Yogurt drink ...............................5 '

Yogurt, frozen, low-fat..................3

Yogurt, frozen, nonfat, sweetened with sugar................2

YOGURT'Aspartame-sweetened ........._..2

Ziti, baked, 1 cup.........................5

Cake, with icing, 1/12 Of 9" layer cake or 3" square...........10

PIZZA Cheese thin or thick crust, 1 slice (1/8 of 12" or 1/12 of 14"-16" pie)...........4

Pizza pepperoni, thin or thick crust, 1 slice (Ys of 12" or 1/12 Of 14"-16" pie) ..............................5

Angel food cake, 1/16 of 10" tube...........................2

Cereal, high-fiber (4 grams or more dietary fiber per ½cup), 1/2 CUP .......1

Coleslaw, 1/2 cup ..........................3

Ham*, 1 slice or 1/2 CUP cubed or shredded (2 oz)..........3

Lamb, 1 slice, 1 chop, or 1/2 CUP cubed or shredded (2 oz) ...................4

Lamb, lean', 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz).............3

Milk evaporated, skimmed or low-fat, 1/2 cup ......................2

Milk evaporated, whole, 1/2 cup ............3

Papaya, 1/2 (8 oz) or 1 cup...........l

Pita, any type, 1 small of 1/2 large (1 oz) ...........................1

Pork, 1 slice, 1 chop, or 1/2 cup cubed or shredded (2 oz) ………5

Potato salad, 1/2 cup....................6

Spaghetti with tomato sauce and meatballs (1 cup spaghetti, 1/2 cup sauce, and 2 meatballs) .........12

Tomato sauce, canned, 1/2 cup .......................................O

Dried fruit mixed, 1/4 CUP (11/2 OZ) ...................2

Dried fruit: cherries, y4 Cup (11/2 OZ) .................2

Dried fruit:currants, 1/4 CUP (11/2 OZ) ................2

cheese Pot 1/3, cup ...·································1

cheese Ricotta, part-skim, 1/3 cup ….3

Cottage Cheese 1%, 2%, or nonfat,1/3 cup.............l

Cottage Cheese regular or 4%,1/3 cup ...................2

Milk instant nonfat dry milk powder, 1/3 CUP..........................2

Milk sweetened condensed, 1/3 cup .......7

Tofu, any type, 1/3 cup....................2

Vegetarian breakfast links (sausage-type), 2 (1/3, oz)......._.2

Milk:buttermilk, nonfat, 1%, 1.5%, or 2%, 1 cup...................2

SAUCES & GRAVIES Barbecue sauce,1/4 cup..............l

Avocado, 1/4 (2 oz)........................2

Cantaloupe, 1/4 melon (8 oz) or 1 cup ...................................1

Dried fruit:cranberries, 1/4 CUP (11 OZ)............2

Dried fruit:dates, 1/4 CUP (5) ...........................2

Duck (without skin), 1/4 duck(3½, oz) .....................................5

Gravy, brown, 1/4 cvp....................2

Gravy, cream, 1/4cvp....................3

Guacamole, 1/4CUP......................2

Herring in cream sauce, store-bought, 1/4 CUP..................3

Hummus, 1/4 CUP .......·2

raisins, 1/4 CuP (]½ OZ) ...................2

Sour cream nonfat, 1/4 CUP.·············1

Whipped cream or whipped topping, aerosol or frozen, 1/4 Cup ...........1

cheese (1") cube, 3 Tbsp shredded, or 2 Tbsp grated (3/4 OZ) ............2

Dates 2 (3/4 oz…..1

Dried fruit: apricots, 6 halves (3/4 OZ)...............1

Dried fruit:apple, 1/4 cup (3/4 OZ)....1

Dried fruit:figs 1 (3/4 OZ) .................................1

Fish, anchovies, 6 (3/4 OZ) ………….1

Pretzels twists, regular, 7 (3/4 OZ) 2 twists, small, 15 (3/4 OZ) .........___.2

Pretzels:hard or Bavarian, 1 (3/4 OZ) ........._2

Vegetarian burger, 1 (23/4 OZ).....................................2

Fruit pie, any type, 1/8 of 9" one-crust pie.................7

Fruit pie, any type,1/8 of 9" two-crust pie...............10

Meringue pie, any type, 1/8 of 9" pie................................9

Pie crust, any type, refrigerated or frozen, 1/8 of 9" pie crust........................2

PIZZA Cheese thin or thick crust, 1 slice (1/8 18" pie) ............................9