| Star system, we have rated our food choice by stars. Kinda like they do restaurants and such except it is the opposite here. The lower the star the better it is for you health wise. Which means you can have more of the lower star foods when you are hungry and need a snack. The star number is next to the item. |
SNACKS 1 cup sugar free Jell-O with 2 tbsp. fat free CoolWhip -0 cucumbers -0 Grape Tomatoes -0 Mug of Bigel1 cup of Cherry Tomatoes -0 banana squash -0 1 cup pickles (be careful with sodium!) -0 1 cup canned pumpkin (use butter spray and equal) -0 1/4 to 1/2 cup beets -0 Veggie Soup -0 1 cup grapes -1 2 clementines -1 1 large rice cake -1 6 small rice cakes -1 1 oz Wow potato chips -1 1 pear -1 1 apple -1 1 orange -1 1 Low Fat Cinnamon Graham Crackers -1 1 cup of Strawberries and 2 TBSP of FF Cool Whip -1 1 oz Wow Chips and 1/4 cup Salsa -1 5 saltines (without salt) -1 40 gms Kashi good friends -1 3/4 cup fat free Hershey's dutch chocolate cocoa -1 1star potato soup (w/vegetables or without) -1 1 cup of frozen grapes (wash and put 'em a baggy) -1 15 fat free Pringles chips per serving (plain or sour cream and onion) -1 7 pieces small chocolate rice cakes -1 5 cups Jolly Time popcorn -1 1 cup Safeway brand cocoa (sugar free and non fat) -1 1 Safeway brand icepops (it's a popsicle) -1 FRUIT Apple, dried, 1/4 cup (3/4 oz.) -1 Apple, fresh, 1 (4oz) -1 Apples, crab, 2 oz or 1/2 cup -1 Apples, mountain, 3 (2" x 1 7/8") -1 Applesauce, unsweetened, 1 cup (8 oz) -1 Apricots, 6 dried halves (3/4 oz) -1 Apricots, fresh, 3 (4 oz) -1 Blackberries, 1 cup (5 oz) -1 Blueberries, 1 cup (5 oz) -1 Boysenberries, 1 cup (5 oz) -1 Breadfruit, uncooked, 1/3 cup (3 oz) -1 Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz) -1 Cherries, fresh, 1 cup (5 1/2 oz) -1 Cranberries, fresh, 1 cup (4 oz) -1 Currants, fresh, 1 cup (4 oz) -1 Dates, fresh, 2 (3/4 oz) -1 Elderberries, 1 cup (5 oz) -1 Fig, dried, 1 (3/4 oz) -1 Fig, fresh, 1 (2 oz) -1 Gooseberries, 1 cup (5 oz) -1 Grapefruit sections, 1 cup (9 oz) -1 Grapes, 1 cup, 20 small, or 12 large -1 Green papaya, 1 cup -1 Guava, 1 (4 oz) or 1/3 cup pulp -1 Honeydew melon, 1/8 (6 oz) or 1 cup -1 Kiwi fruit, 1 (4 oz) -1 Kumquats, 10 small or 5 medium (3 oz) -1 Orange, 1 (5 oz) -1 Papaya, 1/2 (8 oz) or 1 cup (5 oz) -1 Passion fruit, 3 (3 oz) -1 Peach, fresh, 1 (6 oz) -1 Pear, fresh, 1 (5 oz) -1 Plums, 2 (4 oz) -1 Prickly pear (cactus pear), 1 (5 oz) -1 Prunes, 2 (3/4 oz) -1 Raspberries, 1 cup (4 oz) -1 Strawberries, fresh or frozen (unsweetened), 1 cup -1 Tangelo, 1 (7 oz) -1 Tangerine, 1 (6 oz) -1 Watermelon, 2" slice or 1 cup (5 1/2 oz) -1 SNACKS Continues 1 bag (6 cups)Popsecret 94% fat free popcorn -2 1 Stella Dorro breakfast cookie -2 1 cup Kashi dry cereal -2 1 oz Wow Doritos chips -2 2 oz angelfood cake (2 stars) with 2 tbsp. fat free cool whip (0 stars)-2 6 large pretzels -2 15 pretzel nuggets -2 15 Fat Free BBQ Pringles chips -2 Low Fat Quaker Granola Bar -2 Light Dannon Yogurt, 8 oz single-serving -2 Health valley Single-Serving Soup (1pt/2pt-depending on flavor) -2 9 Crispy Minis (recommend Nacho Cheese flavor)-2 Smart Pop Microwave Popcorn entire bag -2 1 Chocolate Chunk low fat granola bars -2 1 cup Kroger no fat/no sugar vanilla frozen yogurt. -2 1 container FF Jell-O Pudding -2 1 Quaker chewy low fat granola bars -2 1/3 cup raisins -2 1 small box of raisins -2 2 low fat graham crackers -2 2 Snackwell Mint Creme Cookies (I keep them in the freezer) -2 45 small pretzel sticks -2 2 Vanilla Creme Wafer Cookies -2 1 fat free Jell-O pudding (found in the refrigerated section)-2 3/4 cups Quaker "ohs" -2 PROTEIN SOURCES Anchovies, 6 (3/4 oz) or 1 tsp. Paste Bacon, 1 slice crisp Bacon, Jennie-O, Extra-Lean Turkey, 2 slices Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked"BOCA" Burger - The Original , Carl Budding Lean Lunchmeat, whole package Beans, dry 1/3 cup, 2 1/2 oz cooked, 3/4 oz uncooked Bison/Buffalo meat, 1 oz. Cheese -Cheese, 1 fat free slice -Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz) -Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Cheese, Neufchatel, 1 tbsp (1/2 oz) -Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1" cube, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Cheese, pot, 1/3 cup -Cheese, ricotta, nonfat, 1/3 cup -Cheese, Parmesan, 2 tsp [Lucerne] -Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice -Cheese Slice, Lucerne Fat-Free, 1 slice -Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Kraft-Free Shredded Cheddar Cheese, 1/4 cup Chickn drumstick, cooked, w/o skin, w/ bone, 1 (1 oz Chicken roll luncheon meat, 1 slice (1 oz) Chickpeas, dry, 1/3 cup, 2 1/2 oz cooked, 3/4 oz Chili, Pritikan Vegetarian Chili, 1 cup uncooked Clams, cooked, 1/2 cup (2 oz) Crabmeat, cooked, 1/2 cup (2 oz) Crayfish, cooked, 1/2 cup (2 oz) Egg substitute, fat-free, 1/4 cup Egg whites, 3 Fat-free luncheon meat, 6 slices Fish, fresh, flaked, 1/2 cup Frankfurter, beef, pork or turkey, fat free, 1 Gimme Lean! Meatless Sausage (2 oz) Goose, wild, cooked, 1 oz Lentils, dry, 1/3 cup, 2 1/2 oz cooked, 3/4 oz uncooked Lobster meat, cooked 1/2 cup (2 oz) Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz Morningstar Farms "Harvest Burgers Recipe Crumbles", fat free, 2/3 cup Morningstar "Veggie Hot Dogs", 1 Mussels, cooked, 1/2 cup (2 oz) Oysters, cooked, 1/2 cup (2 oz) Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked Pheasant, cooked, 1 oz Quail, cooked, 1 oz Salmon, smoked, 1 oz Sashimi, 4 pieces (except salmon or mackerel) Scallops, cooked, 1/2 cup (2 oz) Shrimp, cooked, 1/2 cup (2 oz) Smelt, cooked, 1 oz Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked Squab, cooked, 1 oz Sweetbreads, cooked, 1 oz Tempeh (fermented soybean cake), 1/4 cup (1 oz) Textured vegetable protein, 1/3 cup (3/4 oz dry) Tripe, cooked, 1 oz Turkey roll, 1 slice (1 oz) Vegetarian breakfast patty (sausage-type), 1 (1 oz) Venison, cooked, 1 oz Whitefish, smoked, 2 oz PREPARED FOODS Beans, 1/2 cup fat free refried Beets, pickled, 1/2 cup Onion soup mix, 1 cup prepared or 1/2 envelope Poi, 1/3 cup cooked (3 oz) Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked Potato pancake, frozen, 1 (2 oz) Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz) Potatoes, hash-brown, frozen (no fat added), 4 oz Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs. Yogurt and cucumber salad, 1/4 cup Three-bean salad, canned, 1/2 cup (4 1/2 oz) More Protein Sources ranging from 1-6 stars 3 Ahi Tuna-4oz 1 Tofutti Chocolate Fudge Treats-1 piece 1 Lime Fruit Floe (Popsicle)-1 bar 2 Caribbean Fruit Floe (Popsicle)-1 bar 1 Raspberry Sorbet-1/2 cup 3 Blackbean Chili-1 cup 1 Trader Joe's Marinara-1/2 cup 1 Tomato Alfredo Sauce-1/2 cup 4 Trader Joe's Pastas all Varieties-1/2 cup 1 Granny Smith Apple Rings-12 rings 3 Soy Nuts-1/4 cup 2 Fat Free Fig Bars-2 cookies 2 Meringues,Mint-5 cookies 2 Meringues, Vanilla, Lemon, Chocolate-4 cookies 3 1/2 Salt Popcorn-2 1/2 cups 2 Skinny Chips-2 cups 2 Caramel Popcorn-3/4 cup 2 Honey Whole Wheat Pretzels-Approx. 10 sticks 2 Pretzel Sticks-Approx. 10 sticks 2 Pirates Booty-1oz 2 Fruity Booty-1oz 2 Veggie Booty-1oz 1 Caf Twists-1 twist 6 Chicken and Bean Burrito-1 4 Trader Joe's Vegetarian Pizza-1/3 pizza 4 Manicotti Florintine-1 package 1 Chicken Fajitas-1 3/4 cup 2 Biryani Rice-1 cup 2 Trader Joe's Popper Tortilla Chips-Approx. 15 chips 2 Trader Joe's Whole Wheat Pita Bread-1 pita 1 7 Grain Sourdough wheat Mini Loaf-2 slices 1 Blueberry Wheat Muffins-1 muffin 2 Sausage & Hot Dog Pita-1 pocket 2 TJ's Whole Wheat Pita Pocket-1 pocket 1 TJ's Whole Wheat Flour Tortilla-1 tortilla 1 Trader Joe's Fat Free Cheddar-1oz. 1 75% Cabot Vermont Cheddar-1oz. 4 Trader Joe's Black Wax Cheddar-1oz. 2 Healthy Sensation Yogurt Cheese-1oz. 3 Trader Joe's Sliced Swiss Cheese-1 slice 2 No Pudge Brownie Mix-1 brownie 2 Cats Cookies,Chocolate, Cinnamon-15 cookies 3 Crispy Oatmeal Cookies-9 pieces 7 Rice Bowl with chicken and vegetables 6 Vegetarian Rice Bowl 8 Vegan Pad Thai Bowl 8 Massaman Chicken Bowl 4 Pad Thai Noodles (1 1/2 cups) 3 Birryani (1 cup) 2 Nasi Goreng (1 cup) 1 Simmer Sauces (1/2 cup) 4.5 Dark Chocolate Covered Expresso Beans 1 Valley Lahvosh Hearts-4 crackers 2 Oriental Rice Cracker Mix-1/2 cup 2 Breton Reduced Fat Crackers-3 crackers 2 Milton's Healthy Multi-Grain Bread-1 slice 3 Milton's Healthy Mult-Grain Eng. Muffin-1 muffin 3 Trader Joe's English Muffin-1 muffin 2 McCann Steel Cut Oatmeal-1/4 cup |