Best Choices

  Fair Choices

  Poor Choices

Beef, range fed/game - 1 oz

Beef, lean cuts - 1 oz

Beef, fatty cuts - 1 oz

Ground Beef(<10%fat)-1 1/2

Corned Beef, lean - 1 oz

Ground Beef (>10%) - 1 oz

Chicken Breast, skinless -1oz

Chicken, skinless, dark - 1oz

Pork Sausage, link - 2

Chicken Breast, deli-style

Turkey, skinless, dark - 1oz

Pork Sausage, patties - 2

Turkey Breast, skinless - 1oz

Ham - 1 oz

Pork Bacon - 3 1/2 slices

Turkey Breast, deli-style-11/2

Ham, deli-style - 1 1/2 oz

Hot Dog, beef or pork - 1

Ground Turkey - 1 1/2 oz

Pork, lean - 1 oz.

Hot Dog, chicken/turkey - 1

Turkey Bacon - 3 strips

Pork Chop - 1 oz

Salami - 1 oz

Canadian Bacon - 1 1/2 oz

Ground Pork - 1 1/2 oz

Pepperoni - 1 oz

Bass, freshwater - 1 oz

Lamb, lean - 1 oz

Bass, sea - 1 1/2 oz

Ground Lamb - 1 1/2 oz

Bluefish - 1 1/2 oz

Veal - 1 oz

Catfish - 1 1/2 oz

Duck - 1 1/2 oz

Cod - 1 1/2 oz

            Eggs

Haddock - 1 1/2 oz

Eggs - 1

Halibut - 1 1/2 oz

           Dairy

Salmon - 1 1/2 oz

Cheese, low-fat - 1 0z

Snapper - 1 1/2 oz

Hard Cheese - 1 oz

Swordfish - 1 1/2 oz

Mozzarella - 1 0z

Trout - 1 1/2 oz

Ricotta - 2 oz

Tuna, steak - 1 1/2 oz

Tuna, canned - 1 oz

Calamari - 1 1/2 oz

Clams - 1 1/2 oz

Crabmeat - 1 1/2 oz

Lobster - 1 1/2 oz

Sardines - 1 oz

Scallops - 1 1/2 oz.

Shrimp - 1 1/2 oz.

Eggs

Egg Whites - 2 eggs

Egg Substitute - 1/4 cup

Dairy

Cheese, non-fat - 1 oz.

Cottage Cheese,low fat-1/4 cup

Vegetarian

Seitan - 1 oz

Spirulina, diced - 1/2 oz

Soy Bacon - 3 slices

Soy Burger - 1/2 patty

Soy Hotdog - 1

Soy Sausage - 2 links/1 patty

Tofu, firm - 2 oz

Best Choices

  Fair Choices

  Poor Choices

              Raw

Raw

               Raw

Alfalfa Sprouts - 10 cups

Cabbage, shredded - 4 cups

Bamboo Shoots - 4 cups

Celery, sliced - 2 cups

Bean Sprouts - 3 cups

Cucumber, sliced - 2 cups

Bell Pepper, chopped - 2 cups

Dill Pickles - 3, 3"

Broccoli - 4 cups

Iceberg, chopped - 10 cups

Cauliflower, pieces - 4 cups

Radishes, sliced - 4 cups

Chick Peas - 1/4 cup

Water Chestnuts - 1/3 cup

Endive, chopped - 10 cups

Escarole, chopped - 10 cups

Jalapeno - 2 cups

Romaine, chopped - 10 cups

Mushrooms, chopped- 10 cups

Onions, chopped - 1 1/2 cups

Snow Peas - 1 1/2 cups

Spinach Leaves - 10 cups

Tomatoes, chopped- 1 1/2 cups

Tomatoes, cherry - 2 cups

Water Cress - 10 cups

Best Choices

Fair Choices

Poor Choices

            Cooked

          Cooked

         Cooked

Artichokes - 4 large

Beans, black - 1/4 cup

Acorn Squash - 1/2 cup

Artichoke Hearts - 1 cup

Cabbage - 3 cups

Beans, baked - 1/4 cup

Asparagus - 1 cup/12 spears

Fava Beans - 1/3 cup

Beans, refried - 1/4 cup

Beans, green/wax - 1 1/2 cups

Kidney Beans - 1/4 cup

Beets, sliced - 1/2 cup

Beet Greens - 1 1/4 cups

Lentils - 1/4 cup

Black-eyed Peas - 1/4 cup

Bok Choy - 3 cups

Onions - 1/2 cup

Butternut Squash - 1/2 cup

Broccoli - 3 cups

Spaghetti Squash - 2 cups

Carrot, sliced - 1 cup

Brussel Sprouts - 1 1/2 cups

Tomato Sauce - 1/2 cup

Corn - 1/4 cup

Cauliflower - 4 cups

Turnips, mashed - 1 1/2 cups

Hubbard Squash - 2/3 cup

Chick Peas - 1/4 cup

Yellow Squash - 2 cups

Lima Beans - 1/4 cup

Collard Greens - 2 cups

Parsnips - 1/3 cup

Eggplant - 1 1/2 cups

Peas - 1/2 cup

Kale - 2 cups

Pinto Beans - 1/4 cup

Leeks - 1 cup

Potato, baked - 1/4 cup

Mushrooms - 2 cups

Potato, boiled - 1/3 cup

Okra, sliced - 1 cup

Potato, fried -5

Spinach - 3 1/2 cups

Potato, mashed - 1/4 cup

Swiss Chard - 2 1/2 cups

Sweet Potato, baked - 1/3 cup

Tomatoes - 3/4 cup

Sweet Potato, mashed- 1/4 cup

Turnip Greens - 4 cups

Zucchini - 2 cups

Best Choices

Fair Choices

Juices

Apple - 1/2

Banana - 1/3

Apple - 1/3 cup

Applesauce, natural - 1/3 cup

Cantaloupe - 1/4 melon

Apple Cider - 1/3 cup

Apricots - 3

Cantaloupe, cubed - 3/4 cup

Cranberry - 1/4 cup

Blackberries - 3/4 cup

Cranberries - 3/4 cup

Fruit Punch - 1/4 cup

Blueberries - 1/2 cup

Dates - 2

Grape - 1/4 cup

Boysenberries - 1/2 cup

Fig - 1

Grapefruit - 1/3 cup

Cherries - 8

Guava - 1/2 cup

Lemon - 1/3 cup

Fruit Cocktail, lite - 1/3 cup

Honeydew, cubed - 2/3 cup

Lime - 1/3 cup

Grapefruit - 1/2

Kumquat - 3

Orange - 1/3 cup

Grapes - 1/2 cup

Mango, sliced - 1/3 cup

Pineapple - 1/4 cup

Kiwi - 1

Papaya, cubed - 3/4 cup

Tomato - 1 cup

Lemon - 1

Pineapple, diced - 1/2 cup

V-8 - 3/4 cup

Lime - 1

Prunes - 2

Mandarin Orange - 1/3 cup

Raisins - 1 tbsp

Nectarine - 1/2

Watermelon, cubed - 3/4 cup

Orange - 1/2

Peach - 1

Peaches, canned - 1/2 cup

Pear - 1/2

Plum - 1

Raspberries - 1 cup

Strawberries - 1 cup

Best Choices

Fair Choices

Poor Choices

Amaranth - 3/4 oz

Bagel, whole grain - 1/4

Bagel, white - 1/4

Barley, dry - 1/2 tbsp

Buckwheat, dry - 1/2 oz

Biscuit - 1/2

Bulger Wheat, dry - 1/2 oz

Bread, whole grain - 1/2 slice

Bread, white - 1/2 slice

Cracker, Kashi - 7

Cereal, whole grain - 1/2 oz

Bread Crumbs - 1 oz.

Cracker, Triscuit - 3

Couscous, whole wheat - 1oz

Breadstick, hard - 1

Oatmeal, cooked - 1/3 cup

Flour, whole wheat-1 1/2 tsp

Breadstick, soft - 1/2

Oatmeal, dry - 1/2 oz

Granola - 1/2 oz

Cornbread - 1" square

Millet, dry - 1/2 oz

Cracker, graham - 1 1/2 sq

Pasta, whole wheat - 1/4 cup*

Cracker, saltine - 4

Pita - 1/2 pocket

Croissant - 1/4

Popcorn, plain - 2 cups

Crouton - 1/2 oz

Rice, brown - 1/5 cup*

Doughnut, plain - 1/3

Tortilla, 6" corn - 1

English Muffin - 1/4

Tortilla, whole wheat - 1/2

Flour, white - 1 1/2 tsp

Grits, cooked - 1/3cup

Melba Toast - 1/2 oz

Muffin, mini - 1/2

Noodles, egg - 1/4 oz*

Noodles, udon - 3 tbs*

Quinoa - 1 tbsp

Rice, white - 1/5 cup*

Rice Cake – 1

Roll, dinner - 1/2

Roll, hamburger - 1/2

Taco Shell - 1

Tortilla, 8" flour - 1/2

Waffle - 1/2

Best Choices

Good Choices

Fair Choices

Milk, low-fat - 1 cup

Soybeans, boiled - 1/4 cup

Soy Milk - 1 cup

Soybean Hamburger-3/4 patty

Soy Flour - 10 grams

Tofu, silken - 5 oz

Yogurt - 1/2 cup

Tofu, soft - 4 oz

Tempeh - 1 1/2 oz

Best Choices

  Fair Choices

  Poor Choices

Almonds - 3

Canola Oil - 1/3 tsp

Butter - 1/3 tsp

Almonds, slivered - 1 tbsp

Mayonnaise - 1/3 tsp

Cream - 1/2 tbsp

Almond butter - 1/2 tsp

Mayonnaise, lite - 1 tsp

Cream Cheese - 1 tsp

Almond Oil - 1/3 tsp

Soybean Oil - 1/3 tsp

Cream Cheese, lite - 2 tsp

Avocado - 1 tbsp

Walnuts, chopped - 1 tsp

Lard - 1/3 tsp

Cashews - 2

Shortening-1/3 tsp

Guacamole - 1 tbsp

Sour Cream - 1/2 tbsp

Macadamia Nuts - 1

Sour Cream, lite - 1 tbsp

Olives - 3

Tahini - 1/2 tsp

Olive Oil - 1/3 tsp

Peanuts - 6

Peanut Butter,natural-1/2 tsp

Peanut Oil - 1/3 tsp

Pistachios - 3

Sesame Oil - 1/3 tsp

Sunflower Seeds - 1/4 cup

Snacks

Condiments

Alcohol

Cake - 1/3 slice

BBQ sauce - 2 tbsp

Beer, lite - 6 oz

Candy Bar - 1/4

Cocktail Sauce - 2 tbsp

Beer, regular - 4 oz

Chips, corn - 1/2 oz

Honey - 1/2 tbsp

Liquor - 1 oz

Chips, potato - 1/2 cup

Jam or Jelly - 2 tbsp

Wine - 4 oz

Chips, tortilla - 1/2 oz

Ketchup - 2 tbsp

Chocolate - 1/2 oz

Molasses, light - 1/2 tsp

Cookie - 1 small

Pickles, sandwich - 6

Hummus - 1/4 cup

Plum Sauce - 1 1/2 tbsp

Ice Cream, regular - 1/4 cup

Relish - 4 tsp

Pretzels - 1/2 oz

Salsa - 1/2 cup

Sauerkraut - 1 cup

Steak Sauce - 2 tbsp

Sugar, brown - 2 tsp

Sugar, confectioner's - 1 tbsp

Sugar, granulated - 2 tsp

Sweet and Sour Sauce-1tbsp

Syrup, maple - 2 tsp

Syrup, pancake - 2 tsp

Tartar Sauce - 1/2 tsp

Teriyaki Sauce - 1 tbsp