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| Almonds,22 nuts(1 oz) Angel food cake,1/16 of 10' tube Apple: dried,1/4 cup (3/4 oz) fresh,1 (4 oz) Apple juice or cider,1/2 cup Applesauce,unsweetened 1-cup Apricots dried, 6 halves (3/4 oz) fresh, 3 (4oz) Artichoke hearts, 1-cup Asparagus, 1-cup Avocado,1/4 (2oz) Bacon,Cooked,crip,3 slices Bagel,any type 1smallor 1/2 large (2oz) Bagel ,with cream cheese and lox,1 Banana,1 (6oz) Barbecue sauce,1/4 cup Barley,cooked 1 cup Beans: baked,vegetarian,canned,1 cup died (black, garbanzo,kidney,lima,navy, white),1/3 cup or 2 oz cooked or uncooked grean or wax,1 cup refried,fat-free,canned,1 cup Beef,cooked: lean,1 slice or 1/2 cup cubed or shredded (2 oz) Ground,1 Patty (3oz) Ground,1/2 cup (2oz) Ground,lean,1 patty (3oz) Ground, Lean 1/2 cup (2oz) Steak,Lean,1 small (4oz) Beef Stew,Canned,1 cup Beef teriyaki,2 slices (4 oz) Beer Light,1 can or bottle (12 oz) regular,1 can or bottle (12 oz) Beets,1 cup Biscotti,8 mini,2 small,or 1 regular (1 oz) Biscuit,any type,1 small (2"diameter) or 1/2 Large Blackberries,1 cup Blueberries,1 cup Bologna,any type,1 slice (1 oz) Bratwurst,2 oz Bread any type(other than high fiber) 1 slice (1oz) High fiber 93 grams or more dietary fiber per Slice ) 1 slice (1 oz) reduced-calorie,any type 2 slices (2 oz) reduced-calorie, high fiber (3 grams or more dietary fiber per slice ) ,2 slices (2 oz) bread crumbs,dried,3 tbsp Breadsticks,2 long or 4 short Broccoli,1 cup brownie,1 2" square) Brussels sprouts, 1 cup Buffalo Wings,cooked, 3 Bulgur, cooked, 1 cup Burrito,bean and cheese,store bought ,1 Butter, regular or whipped, 1 tsp. Cabbage,1 cup Ceasar salad,3 cups cake,with icing: homemade or restaurant -type,1/12 of a 9" layer cake,or 3" square store- bought, 1 slice (3 oz) Cantaloupe, 1/4 Melon (8 oz) or 1 cup Caraway seeds, 1 tsp. Carrots, 1 cup Cashews, 14 nuts (1 Oz) Cauliflower, cup Celery, 1 cup Cellophane Noodles, I cup cooked or 1 1/2 oz uncooked Cereal, Cold Bran Flakes , 1 cup cereals,other than those listed here, 1 cup Granola,1/2 cup Granole ,low fat, 1/2 cup Nuggets, 1/2 cup Puffed, 1 1/2 cups Shredded wheat, 1 Biscuit Cereal , Hot (cooked) Cream of rice ,1 cup Cream of wheat ,1 cup Farina , 1 cup Grits, 1 cup Oatmeal, 1 cup Cereal, high -fiber (4 Grams or more dietary fiber per 1/2 cup) 1/2 cup Cereal bar,Fat free,1 Champagne, 1 small glass (4 Fl oz) Cheese Cottage,low fat (1%) reduced -fat (2%) or fat-free, 1/3 cup cottage cheese (4% ) ,1/3 cup Cream cheese, fat -free , 4 tbsp Cream cheese ,light or whipped ,2 tbsp Cream cheese Regular , 1 tbsp Hard or Semisoft,fat -free ,1 slice , 1 (1") cube ,3 tbsp shredded,or 2 tbsp grated (3/4 oz) Neufchatel, 1 tbsp (1/2 Oz) Pot, 1/3 Cup Ricotta,part skim ,1/3 cup Ricotta, whole milk, 1/3 cup Cheesebuger on bun,fast food, 1 small Cheese sandwich, grilled, Restaurant-style, 1 Cheese sauce, 1/4 cup Chef"s Salad,no dressing, 4 Cups Cherries dried,1/4 cup (1 1/2 oz) fresh , 1 cup Chicken cooked without added fat (weight without bone ) Breast ,without skin, 1 (3oz) Breast,with skin, 1 (3 oz ) Drumstick, without skin , 1 (1 oz) Drumstick,with skin, 1 (1 oz) light or dark meat,1slice or 1/2 cup cubed ,or Shredded (2 oz) Thigh,without skin, 1 (2 oz) Thigh, with skin, 1 (2 oz) Chicken ,canned, 1/2 cup (4 oz) Chicken Parmigiana, 1 serving (5 1/2 oz ) Chicken Pieces(nugget-style) fried,fastfood, 6 Chicken Salad,1/2 cup Chicken sandwich,grilled,fast food,1 Chicken teriyaki, 2 slices (4 oz) Chilli Vegetarian,low fat or fat free canned ,high fiber ( 5 grams or more dietary fiber per cup) 1 cup With beans ,canned , 1 cup Without beans ,canned , 1 cup Chilli sauce, 1 tbsp Chinese Vegetables with Beef or pork, 1 cup Chicken or shrimp or tofu, 1 cup Chocolate, 2 assorted pieces, 1/2 candy bar or 2 tbsp chips (1oz) Chow Mein Noodles with Beef or pork, 1 cup Chicken or shrimp or tofu, 1 cup Cocktail sauce, 1/4 cup Coffee or tea,black,without sugar, 1 cup Coleslaw,1/2 cup Cookies,any type, 2 small Corn Kernels of cream style ,1 cup On the cob ,1 smallear (5") Corn bread, 2" square Corn Chips, 10 Large or 30 Small(1 oz) Cornmeal,cooked,1/4 cup Couscous(semolina) cooked 1 cup Crackers, fat-free, 7 Cranberries Dried, 1/4 cup (1 1/2 oz) Fresh,1 cup Cranberry Juice cocktail Low-calorie, 1 cup regular , 1/2 cup Cranberry sauce, 1/4 cup Cream Light, 2 tbsp Half and half,2 tbsp Sour cream, light,3 tbsp Sour cream ,nonfat,1/4 cup Sour cream ,regular, 1 tbsp Whipped cream or topping ,arerosol or frozen 1/4 cup whipped ,heavy or light, 2 tbsp Creamer nondairy, liquid, 2 tbsp Non dairy, powder , 1 tbsp Nonfat, flavored, liquid, 2 tbsp Croutons, packaged Fat-Free , 1/2 cup regular, 1/2 cup Cucumber, 1 cup Currants Dried, 1/4 cup (1 1/2 oz) Fresh,1 cup Dairy Shake, reduced-calorie 1 Packet Dates Dried, 1/4 cup (5) Fresh, 2 (3/4 Oz) Doughnut,plain or glazed 1 (3" diameter) Duck,without skin, cooked, 1/4 duck (3 1/2 oz) Eggplant , 1 cup Eggplant Parmigiana, 1 serving Egg Roll,chicken,shrimp,pork, vegetable, store bought, 1 (3 oz) Eggs Scramble, with 2 tsp fat , 2 eggs Substitute, fat free, 1/4 cup Whites,3 whole, 1 Enchiladas Beef, Cheese or pork , 2 Chicken , 2 Endive, 1 cup English Muffins Any type, 1 Light,high fiber (5 grams or more dietary fiber per muffin), 1 Escarole, 1 cup Fajitas,beef,chicken,or pork, 2 Falafel in pita,1 large pita with 4 falafel patties , (each 2" diameter) Falafel Patties, 4 Fish,Canned Salmon, 1/2 cup (4 oz) Sardines, 5 (2 oz) Shellfish,Clams,crab, crayfish, lobster, shrimp Mussels ,oysters, scallops, ), 1/2 cup ( 4 oz ) Tuna,canned in drained,1/2 cup ( 4oz) Tuna ,canned in water,drained, 1/2 cup (4 oz) Fish, cooked Anchovies, 6 (3/4 oz) Any type,except anchovies,herring, mackaeel, salmon,or sardines 1 fillet (6 oz) Any type,except anchovies,herring, mackaeel, salmon,or sardines, 1/2 cup (2 oz) Herring, 1 oz Mackerel, 1 fillet (6 oz) Salmon, 1 fillet (6 oz) Shellfish,Clams,crab, crayfish, lobster, shrimp Mussels ,oysters, scallops, 1/2 cup (2 oz) Fish ,fried, 1 fillet (6 oz) Fish and cheese sandwich,fast food , 1 Fish sticks ,breaded,frozen, 4 Flour any type , 3 tbsp white, 1 cup who;e wheat, 1 cup Frankfurter, 1 (2oz) French fries fast food,1 small serving frozen,baked, 15 French toast, 2 slices Fruit,dried,mixed 1/4 cup (1 1/2 oz) Fruit butter, 1 tbsp Fruit pie,any type 1/8 of 9 " one crust pie 1/8 of 9" two crust pie Fruit Salad, 1 cup Fudge, plain, 1 piece (1" x 2" ) Garlic Bread, 1 slice (1 oz) Graham crackers, 2 (2 1/2" squares) or 2 tbsp Crumbs Grapefruit Juice, 1/2 cup Sections,1 cup whole, 1 (16 oz) Grape Juice, 1/2 cup Grapes, 1 cup Gravy Brown, 1/4 cup Cream,1/4 cup Greens ( beet, chard,collard,dandelion,kale mustard , turnip) 1 cup Guacamole, 1/4 cup Gum, chewing, 1 piece Ham, cooked,1 slice or 1/2 cup cubed or shedded (2 oz) Hambuger on bun ,fast food , 1 small Hearts of palm (palmetto) 1 cup High fiber food Bread any type(other than high fiber) 1 slice (1oz) High fiber 93 grams or more dietary fiber per Slice ) 1 slice (1 oz) reduced-calorie,any type 2 slices (2 oz) reduced-calorie, high fiber (3 grams or more dietary fiber per slice ) ,2 slices (2 oz) bread crumbs,dried,3 tbsp Cereal, high -fiber (4 Grams or more dietary fiber per 1/2 cup) 1/2 cup Chilli Vegetarian,low fat or fat free canned ,high fiber ( 5 grams or more dietary fiber per cup) 1 cup English Muffins Any type, 1 Light,high fiber (5 grams or more dietary fiber per muffin), 1 Popcorn,reduced fat (94% fatfree) high fiber (.75 gram or more dietary fiber per cup) 1 cup Roll, high fiber ( 3 gram or more dietary fiber per roll) 1 ( 2 oz) Soup,high fiber (7 gram or more dietary fiber per cup) 1 cup Vegetarian buger,fat free, high fiber ( 5 gram or more dietary fiber per buger), 1 (2 3/4 oz) Honey , 1 tbsp Honeydew Melon , 1/8 melon (6 oz) or 1 cup Hummus, 1/4 cup Ice cream Fat free, no sugar added, 1 scoop ,or 1/2 cup Fat free ,sweetened with sugar, 1 scoop or 1/2 cup light,1 scoop,pr 1/2 cup Premium,1 scoop or 1/2 cup Ice Cream Come,plain or sugar 1 small Ice Cream sandwich ,1 Ice Cream Sundae,1/2 cup ice cream with syrup,nuts, and whipped topping Jam,Jelly,or Preserves, 1 tbsp Jerusalem artichokes ( Sunchokes),1 cup Jicama,1 cup Kasha (buckwheat groats) ,cooked ,1 cup Ketchup, 1/4 cup Kiwi Fruit ,1 (4 oz) Knish,any type, 1 (3 1/2" square) Knockwurst, 2 oz Lamb,Cooked Lean,1 slice,1 chop, or 1/2 cup cubed or shredded (2 oz) regular, 1 slice ,1 chop,or 1/2 cubed or shredded( 2 oz) Lasagna, any type,1 serving (4 1/2 x 3 ) Leeks, 1 cup Lentils, 1/3 cup or 2 oz cooked or 3/4 oz uncooked Lettuce, 1 cup Liquor (gin, rum,scotch,tequila,vodka, whiskey 1 jigger ( 1 1/2 fl oz ) Liver ,cooked beef ,1 slice or 1/2 cup (2 oz) Chicken, 1/2 cup (2 oz) Lo Mein with Beef,chicken ,or pork, 1 cup Shrimp, 1 cup Luncheon meat (1 oz of ) Lean (Less than 3 gram of fat per oz )1 slice regular, (4 gram fat or more per slice) 1 slice Macaroni,1 cup cooked or 1 1/2 oz uncooked Macaroni and cheese Package mix, 1 cup prepared Mandarin orange , 1 (6 oz) Mango, 1 (8 oz) Margarine Fat free , 4 tsp reduced -calorie, 2 tsp regular,1 tsp Meat Loaf,1 slice (5"x 2 1/2 "x 3/4") or 5 1/4 oz Melba toast,6 round or 4 slices Meringue pie,any type, 1/8 of 9" pie Milk Buttermilk,fat-free, low-fat (1%) or Reduced -fat (2%), 1 cup Evaporated,fat-free , 1/2 cup Evaporated, whole, 1/2 cup Fat-Free,1 cup Instand nonfat dry milk powder, 1/2 cup Low -fat (1/2% or 1%) or light, 1 cup reduced-fat (2%),1 cup Sweetened condensed, 1/3 cup whole , 1 cup Milk Shake,any flavor, fast food , 1 Muffin Bran, 1 large(3" deameter) other than bran, 1 large (3" deameter) Mushrooms, 1 cup Mushrooms, marinated, 1/2 cup Nachos,4 triangles Nectar,any type,1/2 cup Nectarine,1 (4oz) Noodles,egg,1 cup cooked or 1 1/2 oz uncooked Oil,vegetable,1 tsp Okra,1 cup Olives,10 small or 6 large (1 oz) Omelet Cheese,2 eggs,1 serving Ham ,and cheese,2 eggs,1 serving Onion rings,fast food ,1 medium serving Onions,1 cup Orange Juice,1/2 cup Sections,1 cup whole,1 (5oz) orange-grapefruit juice,1/2 cup Pancake,any type,1 (4" diameter) Papaya,1/2 (8 oz)or 1 cup Parsnips,1 cup Pasta,1 cup cooked or 1 1/2 oz uncooked Pastrami made from turkey,1 slice (1 oz) regular,1 slice (1 oz) Peach canned ,unsweetened ,1 cup Fresh, 1 (6 oz) peanut butter,1 tbsp Peanuts ,40 nuts(1 oz) Pear canned ,unsweetened ,1 cup Fresh, 1 (5 oz) Peas Dried (black-eyed,chick)1/3 cup or 2 oz cooked or 3/4 oz uncooked green,1 cup snow peas (chinese pea pods) 1 cup sugar snap,1 cup Pecans, 14 halves (1 oz) Peppers, 1 cup Persimmon, 1 (6 oz) Pickles, unsweetened , 1 cup or 1 medium Pie Crust,any type,refrigerated or frozen, 1/8 of a 9" pie crust Pierogies, 4 (each 3 1/2") Pimientos, 1 cup Pineapple, 1/4(12 oz) or 1 cup Pineapple Juice, 1/2 cup Pita,any type, 1 small or 1/2 large (1 oz ) Pizza, cheese Frozen, 1 slice (5 oz) Frozen,single serving , 1 (7 oz) thin or thick crust,1 slice , (1/8 of 12" or 1/12 of 14"-16 Pie) thin or thick crust,1 slice(1/8 of 18" pie Pizza ,other Canadian-style bacon,frozen, 1 slice (5oz) Hambuger,pepperoni,sauage,or supreme, frozen single serving ,1 (5 oz) Hambuger,pepperoni,sauage,or supreme, frozen single serving ,1 (7 oz) Pepperoni,thin or thick crust,1 slice (1/8 of 12" or 1/12 of 14"-16" Pie) Pepperoni,thin or thick crust, 1 slice (1/8 of 18" pie) Vegetable, frozen, 1 slice (5oz) Pizza crust dough, refrigerated, frozen, or ready made, 1 oz Plantain, 1 cup Plums, 2 (4 oz) Popcorn Hot-air or light Microwave-popped ,3 cups Microwave-popped ,3 cups oil-poped, 3 cups Reduced-fat (94% fat free),high fiber(.75 gram or more dietary fiber per cup) Microwave - popped , 5 cups Poppy seeds, 1 tsp Pork,cooked Lean ,,1 slice,1 chop,or 1/2 cup cubed or shredded (2oz) Regular,1 slice ,1 chop, or 1/2 cup cubbed or shredded (2 oz) Pork and beans,canned,1 cup Potato,white or sweet,1 large(10 oz uncooked or 8 oz uncooked) or 1 cup Potato,Baked,stuffed with vegetables,and cheese,fast food, 1 Potato chips, 14 (1 oz) Potato, mashed, 1/2 cup Potato salad, 1/2 cup Pound cake, 1 slice (5"x 3"x 1") Pretzels Hard,or Bavarian, 1 (3/4 oz ) Rods,2 (3/4 oz ) soft, 1 (2 1/2 oz ) Sticks, 45 (3/4 oz ) Twists, regular , 7 (3/4 oz ) Twist ,small, 15 (3/4 oz ) Prune Juice, 1/2 cup Prunes, 2 (3/4 oz ) Pudding,reduced-calorie (made with fat-free or low fat (1% ) Milk, 1cup Pumpkin, 1 cup Pumpkin seeds, 1 tbsp Quesadilla, 1 (1/2 of 6" diameter ) Radishes, 1 cup Raisins, 1/4 cup (1 1/2 oz ) Raspberries, 1 cup Ravioli, meat or cheese, with sauce, 8 pieces Ribs,barbecued, 4 (each 7" Long ) Rice Brown, 1 cup cooked or 2 oz uncooked White, 1 cup cooked or 2 oz uncooked Rice ,fried, With beef, chicken ,pork,or shrimp, 1/2 cup Rice cakes, plain, 2 or 6 mini Rolls Any type,(dinner,hambuger,frankfurter ),1 (2 oz ) High- fiber (3 gram or more dietary fiber per roll ) 1 (2 oz ) Salad, mixed greens, 1 cup Salad, side, without dressing, fast food , 1 serving Salad dressings; Fat-free (except Italian ), 2 tbsp Fat- free ,Italian, 2 tbsp Reduced-calorie (except Italian ), 2 tbsp Reduced-calorie , Italian, 2 tbsp Regular,any type, 2 tbsp Salami,any type,1 slice (1 oz ) Salsa, 1/2 cup Saltines, 6 Sauerkraut, 1 cup Sauage, beef, or pork, cooked ,1 link or patty or 1 oz Scallions, 1 cup Sesame seeds, 1 tsp Soft drinks; Club soda, 1 can or bottle (12 fl oz ) Diet,any flavor,C Selter,unsweedened ,1 can or bottle (12 fl oz Sweetened with sugar,any flavor, 1 can or bottle (12 fl oz) Soup; Bouillon, any type, 1 cup Broth,any type, 1 cup Chicken noodle, canned , 1 cup Egg drop soup, 1 cup High fiber (7 gram or more dietary fiber per cup ) 1 cup Hot or sour, 1 cup Lentil, canned, 1 cup Mushroom,cream of, canned ,(made with fat-free Milk) ,1 cup Onion mix, 1 cup prepared or 1/2 envelope Tomato, canned,(made with water) 1 cup Vegetable, canned, 1 cup Soy Sauce, 1 tbsp Spaghetti, 1 cup cooked or 1 1/2 oz uncooked Spaghetti sauce, any type, bottled, 1/2 cup Spaghetti with tomato sauce and meatballs (1 cup Spaghetti , 1/2 cup of sauce , and 2 meatballs ) Spareribs, pork,barbecuded , 3 (each 3 1/2" long ) Spanich, 1 cup Spinach salad, with bacon, mushrooms,and dressing, 2 cups Spreadable fruit, 1 1/2 tbsp Sprouts; Spaghetti, 1 cup Summer, 1 cup Winter, 1 cup Zucchini, 1 cup Steak sauce, 1 tbsp Stir-fried beef, chicken, or pork, with garlic or black bean sauce, 1 cup Strawberries, 1 cup Stuffing mix, bread, 1/2 cup prepared Sugar, 1 tbsp Sunflower seeds, 1 tbsp Sushi, nori maki (Raw Fish and rice rolled in seaweed ), 4 pieces Sweet or sour beef,pork , or chicken, 1 cup Sweet or sour sauce, 2 tbsp Syrup; Low-calorie, 2 tbsp Regular, 1 tbsp Taboull,1/2 cup Taco,hard or soft shell,fast food, 1 taco salad, without dressing,fast food,1 with shell,without dressing,fast food,1 taco sauce,1 tbsp Taco shells,store brought,2 tahina (sesame paste),2 tbsp tangerine, 1 (6 oz) Tartar sauce, 1 tbsp Tempura Shrimp,4 jumbo shrimp vegetable,1 cup Teriyaki sauce, 1 tbsp tofu,any type, 1/3 cup Tomatoes: dried ( not picked in oil), 4 halves fresh,1 cup pates,1/4 cup puree or sause 1/2 cup Tomato or mixed vegetable juice,1 cup Tortilla,1 (6" diameter) ,1 oz Tortilla Chips, 12 (1 oz) Toroni,1 serving Tostada shells,store brought,2 Tuna salad, 1/2 cup Turkey: Ground, 1 patty (3 oz ) Ground, 1/2 cup (2 0z ) ground, lean, 1 patty ( 3 oz ) ground,lean, ( 2 oz ) light or dark meat, 1 slice or 1/2 cup of cubed or Shredded ( 2 oz ) turnips, 1 cup Veal,cooked; lean,1 slice,1 chop,or 1/2 cup of cubed or shredded ( 2 oz ) regular,1 slice,1 chop,or 1/2 cup of cubed or shredded ( 2 oz ) Veal parmigiana,1 serving ( 5 1/2 oz) Vegetarian meat substitutes; Breakfast links (sauage-type), 2 , (1 1/2 oz ) Breakast patty, (sauage-type), 1 ( 1 oz) Breakfast strips, 4 ( 1 oz ) Buger, 1 ( 2 3/4 oz ) Buger,fat-free,high-fiber,( 5 grams or more dietary fiber per buger ) 1 ( 2 3/4 oz ) Waffle,any type,frozen, 1 (4" round or square Walnuts,14 halves ( 1 oz ) Water Chestnuts, 1 cup watercress, 1 cup watermelon , 2 " slice or 1 cup water or Mineral water, 1 cup Wheat germ , 3 tbsp wine, 1 small glass ( 4 fl oz ) Yams,1 large, (10 oz uncooked or 8 oz cooked) or 1 cup Yogurt; Aspartame-sweetened, 1 cup flavored,fat-free, (vanilla,lemon, cofee) sweetened with sugar, 1 cup flavored, low-fat ,(vanilla,lemon, cofee) sweetened with sugar, 1 cup fruit-flavored, fat -free, sweetened with sugar , 1 cup fruit-flavored,low -fat, sweetened with sugar , 1 cup Plain ,fat-free, 1 cup plain,low-fat Yogurt, frozen; fat-free,no sugar added, 1 scoop or 1/2 cup fat-free, sweetened with sugar, 1 scoop or 1/2 cup low-fat, 1 scoop or 1/2 cup Yogurt drink;, 1 cup Ziti, baked, 1 cup |
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| 3 3 3 2 12 2 1 2 3 1 0 2 3 6 4 5 4 7 5 6 7 2 3 0 3 2 1 1 2 5 2 1 1 1 1 1 0 5 0 9 2 5 1 0 9 10 7 1 0 0 4 0 0 3 1 2 4 3 3 1 1 2 2 2 2 2 1 2 2 1 2 1 1 1 1 2 1 1 3 4 8 13 2 8 2 1 3 5 1 2 2 3 4 4 13 7 6 9 6 2 8 11 0 8 7 5 3 7 6 1 0 3 3 2 1 2 4 4 3 1 2 1 1 1 2 2 1 1 1 1 1 3 1 1 1 2 3 0 2 1 2 2 1 6 3 0 11 3 6 1 1 2 12 11 0 2 1 0 11 9 6 4 3 2 3 1 4 1 2 8 7 1 12 13 4 1 8 6 5 6 2 7 2 1 7 10 2 2 4 1 1 1 2 1 1 2 3 0 2 0 3 0 3 6 0 1 1 1 2 1 1 1 1 2 1 1 1 1 2 2 3 7 1 4 8 1 0 0 3 1 1 6 5 3 4 10 0 1 0 2 2 2 9 8 2 3 9 1 2 1 1 1 8 1 9 2 2 3 2 2 2 3 9 5 6 0 4 5 1 1 3 1 0 1 8 9 9 0 1 1 1 1 2 1 1 3 2 3 2 1 2 4 2 1 1 1 0 0 5 0 2 0 2 12 0 2 1 1 8 13 4 9 7 8 14 5 10 6 2 3 1 1 3 3 1 0 3 5 3 3 10 4 2 6 9 2 2 3 2 2 2 1 1 2 0 1 5 0 2 1 15 11 4 5 4 1 3 2 0 0 1 0 1 2 4 3 0 2 0 3 0 0 0 0 0 3 0 0 2 1 1 2 2 3 1 1 2 3 2 12 7 0 12 1 0 0 1 0 0 8 1 4 1 1 2 10 1 1 1 4 4 6 15 0 2 3 1 2 11 8 0 2 0 0 0 0 0 2 3 7 2 6 5 3 4 3 2 0 3 4 13 2 1 3 2 1 3 5 1 0 1 0 1 2 3 2 3 4 4 5 3 4 2 2 3 5 5 |
| Fresh Fruit ______________________ The wieght of fruit that is listed is the whole fruit (with peel,seeds,etc.) |
| What cuts of meat are considered lean? The round and lion cuts of beef,the leg and lion cuts of lamb and pork,and ham are conssidered lean meats.but remember,all meats,including lean meats,should be trimmed of visible fat. |
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| Counts as 1 serving of milk products |
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| Counts as 1 serving of milk products |
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| Counts as 1 serving of milk products |
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