EXPERIENCE
INNOVATION
TEAMWORK
VISION
COMPASSION
WISDOM
THE
PRAYER
POWER TO
MAKE HEALTHY & WISE
FOOD CHOICES
For additional information:
St. John’s Nutrition Center
1235 East Cherokee
Springfield, MO 65804
417-820-5433
POINTS FOR
GOOD NUTRITION
T H E P OW E R O F
Heart Institute
F13145
(Rev. 05/05)
Healthy Eating for a Healthy Lifestyle
TABLE OF CONTENTS
Equivalents and Abbreviations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
Daily Meal Distribution . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Health and Nutrition Principles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Easy Guidelines For Counting Calorie Points—Determining
Ideal Body Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
Changing Calories To Points . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Free Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
Sodium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Ingredient Labeling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
A Sample Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Food Guide Pyramid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
A Safe Calorie Level . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Nutrition Labeling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Definitions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Calorie Content on Food Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
FOOD LISTINGS
Breads, Cereals and Other Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Fruits and Fruit Juices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Meats and Protein Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Milk and Milk Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Soups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38
Frozen Dinners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41
Combination Dishes, Casseroles and Frozen Dinners . . . . . . . . . . . . . . . . . . . . .42
Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Miscellaneous . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
Sweets and Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Fast Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79
POINTS FOR GOOD NUTRITION PAGE 1
WHAT ARE CALORIE POINTS?
Calorie points are a simplified way of counting calories without adding large numbers. One
calorie point equals approximately 75 calories. A medium sized apple that contains 80
calories would be counted as 1 calorie point. A 1200 calorie diet would be 16 calorie points
(1200 divided by 75=16).
■ EQUIVALENTS AND SYMBOLS
1 CALORIE POINT = 75 CALORIES
■ COMMON HOUSEHOLD MEASUREMENTS
3 teaspoons = 1 tablespoon
4 tablespoons = 1/4 cup
5 1/3 tablespoons = 1/3 cup
8 tablespoons = 1/2 cup
12 tablespoons = 3/4 cup
16 tablespoons = 1 cup
30 grams = 1 ounce
16 ounces = 1 pound
1 tablespoon = 1/2 fluid ounce
1 cup = 8 fluid ounces
1 cup = 1/2 pint
2 cups = 1 pint
4 cups = 1 quart
2 pints = 1 quart
4 quarts = 1 gallon
■ ABBREVIATIONS
approx. = approximately
avg. = average
cn. = can
cnd. = canned
ckd. = cooked
c. = cup
diam. = diameter
frz. = frozen
" = inches
g = gram
lb. = pound
lg. = large
med. = medium
mg = milligram
NA = not available
PAGE 2
POINTS FOR GOOD NUTRITION
oz. = ounce
pkg. = package
pkt. = packet
pc. = piece
pcs. = pieces
reg. = regular
serv. = serving
sl. = slice
sm. = small
sq. = square
Tbsp. = tablespoon
tsp. = teaspoon
Tr. = trace
(v.) = varies
DAILY MEAL DISTRIBUTiON
MEAL PLAN FOR:
________________Calories =___________________________________ Calorie Points
________________grams carbohydrate
________________milligrams sodium
________________grams fat
Calorie Point Division:
Breakfast ________________________________ Calorie Points
____________Time
A.M. Snack ______________________________Calorie Points
____________Time
Lunch __________________________________Calorie Points
____________Time
P.M. Snack ______________________________Calorie Points
____________Time
Dinner __________________________________Calorie Points
____________Time
Bedtime Snack____________________________Calorie Points
____________Time
Other instructions:
Dietitian_______________________________ Phone ________________________________
DO NOT EAT MORE THAN HALF OF YOUR CALORIE POINTS AT ANY ONE MEAL.
Note: Sodium and fat totals are best calculated by the day rather than by each meal. When
calories are distributed evenly through the day, individuals manage their cholesterol better,
achieve better weight control, and have more stable blood glucose levels.
POINTS FOR GOOD NUTRITION PAGE 3
HEALTH AND NUTRITION PRINCIPLES
1. EAT A VARIETY OF FOODS EACH DAY.
Variety is the key to healthy eating. More
than forty different nutrients are needed for
health and no single food or food group can
supply all of these. It is important to maintain
a healthful balance using the Food Guide
Pyramid.
2. KEEP A RECORD OF YOUR POINTS EACH DAY.
Preplan your meals. Write down daily what
you eat including the food, portion size, and
points.
3. AVOID OR LIMIT SUGAR.
Sugars should be used in moderation by
most healthy people and only sparingly by
people with low calorie needs. The total
amount of carbohydrate in the diet, rather
than its source is the critical factor affecting
blood sugar after meals.
4. INCLUDE A GOOD SOURCE OF PROTEIN AT
EACH MEAL.
Protein foods are broken down very slowly
and absorbed at an even rate over several
hours. They help control appetite and keep
blood glucose stable. Protein is needed for
building muscle, and for repairing body
tissues and it provides energy. You need only
small amounts of protein for good nutrition.
EXAMPLES OF PROTEIN FOODS ARE:
•
•
•
•
•
•
• milk and milk products
lean meat
poultry
• eggs (or egg substitute)
• seeds
fish
cheese
• tofu (or soy products)
legumes (dried beans and dried peas)
nuts, peanut butter (or other nut butters)
5. USE FAT SPARINGLY.
Eat less total fat, animal fat and cholesterol.
A diet high in saturated and trans-fats may
increase the risk of heart problems. Many low
fat versions of high fat foods (i.e. margarine,
salad dressing and cheese) are now available
in food stores. Only a small amount of fat in
the diet is needed to transport fat soluble
vitamins into the cells and provide energy (9
calories per gram). Buy and cook with fats
PAGE 4
POINTS FOR GOOD NUTRITION
and oils such as olive oil, canola and peanut
oil. Derive fats from sources such as nuts,
seeds, avocados, and ground flax seed, that
(in small amounts) may help protect your
heart.
6. INCLUDE ADEQUATE FIBERS IN YOUR DIET
EACH DAY.
Fiber has been classified into two types:
soluble and insoluble.
Soluble fibers appear to form a gel within the
intestines and may slow the absorption of
glucose and reduce blood fats. Sources
include: legumes, oats, barley, some fruits
(such as grapefruit and apples) and
vegetables. Studies suggest that diets high in
soluble fiber can lower bad cholesterol.
Insoluble fibers absorb water which helps
form more bulk and promotes proper bowel
functioning. Sources are whole wheat, wheat
and corn bran, and some vegetables.
Both types of fiber provide satiety to the diet
and research suggests a high fiber diet may
be helpful in preventing certain types of
cancer.
7. USE SALT AND SODIUM IN MODERATION.
Most Americans consume far more sodium
than they need. Current U.S. dietary
guidelines recommend limiting sodium intake
to 2,400 mg per day. Excess intake may be
associated with high blood pressure and fluid
retention. Sodium comes not only from table
salt but also from processed foods and from
sodium that occurs naturally in foods.
8. EXERCISE
Regular exercise is a vital component of good
health and good nutrition.
Make a commitment to an exercise program
and let it become a lifetime habit.
9. MAINTAIN A HEALTHY WEIGHT.
Work toward the desirable body weight for
you and then maintain it.
■ EASY GUIDELINES FOR COUNTING CALORIE POINTS
FOOD
CALORIE POINTS
1 serving bread (1 sl. bread, 1/2 c. pasta) . . . . . . . . . . . .
1 serving fruit (medium apple or 1/2 c. juice packed fruit)
1/2 c. starchy vegetables (potatoes, peas, corn) . . . . . .
1/2 c. root or stem vegetables (carrots, beets, broccoli) .
1 c. whole milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 c. 2% milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 c. skim milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 oz. hard yellow cheese (cheddar) . . . . . . . . . . . . . . . .
1 oz. partially skim milk cheese (light, reduced fat) . . . .
1 egg . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
3 oz. medium fat meat (ground chuck) . . . . . . . . . . . . .
3 oz. lean red meat (lean tenderloin beef ) . . . . . . . . . . .
2 oz. white meat (chicken, turkey or fish) . . . . . . . . . . .
2 oz. fried white meat (fried chicken or fish) . . . . . . . . .
1 tsp. any fat (butter, oil, margarine) . . . . . . . . . . . . . . .
1 c. casserole (meat and starch mixture) . . . . . . . . . . . .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.1
.1
.1
. 1/2
.2
. 1 1/2
.1
. 1 1/2
.1
.1
.3
. 2 1/2
.1
.2
. 1/2
.5
This is a guide to help you learn points and be able to count points each meal
without the book.
HOW DO I DETERMINE WHAT I SHOULD WEIGH?
Establishing a healthy body weight may be more appropriate than calculating a
desirable body weight. Healthy body weight is defined as an achievable and
maintainable goal for you. This healthy goal may be higher or lower than published
desirable weights for a particular height and age. Weight loss goals should be
individualized, based on your individual physical characteristics and medical
conditions. It is more effective to set smaller goals for weight loss. Being able to
achieve a goal of losing 5-10 pounds is more of an encouragement than setting a
goal of losing 50 pounds. A safe rate of weight loss is 1/2-2 pounds per week.
POINTS FOR GOOD NUTRITION PAGE 5
CHANGING CALORIES TO POINTS
Check the chart below and find the calorie points for the day
opposite your daily calorie level.
CALORIES
1000
1100
1200
1300
1400
1500
1600
1700
1800
1900
2000
2100
2200
2300
2400
2500
2600
2700
2800
2900
3000
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
CALORIE POINTS
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.13 1/2
.14 1/2
.16
.17 1/2
.18 1/2
.20
.21 1/2
.22 1/2
.24
.25 1/2
.26 1/2
.28
.29 1/2
.31
.32
.33 1/2
.35
.36
.37 1/2
.38 1/2
.40
Notes:
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
PAGE 6
POINTS FOR GOOD NUTRITION
FREE FOOD
A free food is any food or drink that contains less than 20 calories and less than 5 grams of
carbohydrate per serving. Eat as much as you want of the free foods that list no serving size.
Eat up to 3 servings per day of free foods that have serving sizes listed. For better blood
sugar control, spread your servings of extra food throughout the day.
■ DRINKS
Bouillon or broth, fat-free
Carbonated or mineral water
Club soda
Cocoa Powder, unsw. (1 Tbsp.)
Coffee, tea (regular or decaf)
Drink mixes (sugar-free)
Tonic water (sugar-free)
■ VEGETABLES
Celery
Cilantro
Cucumber
Mushrooms
Peppers (hot, chile)
Radishes
Salad greens (all types)
Salsa (all kinds)
■ FRUITS
Cranberries or rhubarb
no sugar added (1/2 cup)
■ SUGAR-FREE OR LOW SUGAR FOODS
Candy, hard, sugar-free
- 1 candy
Gelatin, sugar-free
Gum, sugar-free
Jam or jelly, low sugar or light (2 tsp. )
Sugar substitutes
Syrup, sugar-free
Whipped topping (2 Tbsp.)
■ CONDIMENTS
Catsup (1 Tbsp.)
Horseradish
Lemon juice
Lime juice
Mustard
Pickles, dill (1 1/2 large)
Soy sauce, regular or light
Taco sauce (1 Tbsp.)
Vinegar
■ SEASONINGS
Seasonings can be used as
desired. If you are on a low
sodium diet, read labels to avoid
seasonings containing sodium or
salt.
Flavoring extracts
Garlic or garlic powder
Herbs, fresh or dried
Onion powder
Pimento
Soy sauce
Spices or Mrs. Dash flavoring products
Tabasco or hot pepper sauce
Wine, used in cooking
Worcestershire sauce
■ FAT-FREE OR REDUCED-FAT FOODS
Cream cheese, fat-free (1 Tbsp.)
Creamers, non-dairy, liquid (1 Tbsp.)
Creamers, non-dairy, powdered (2 tsp.)
Mayonnaise, fat-free (1 Tbsp.)
Mayonnaise, reduced-fat (1 tsp )
Margarine, fat-free (4 Tbsp.)
Margarine, reduced-fat (1 tsp.)
Miracle Whip, non-fat (1 Tbsp.)
Miracle Whip, reduced-fat (1 tsp.)
Nonstick cooking spray
Salad dressing, fat-free (1 Tbsp.)
Salad dressing, fat-free, Italian (2 Tbsp.)
Sour cream, fat-free (1 Tbsp.)
Whipped topping, regular or light (2 Tbsp.)
POINTS FOR GOOD NUTRITION PAGE 7
SODIUM
Sodium is naturally present in the foods we
eat and water we drink. This amount easily
meets the needs of most people. U. S.
Dietary Guidelines recommend 2400
mg sodium per day. Adult American 2400 mg
sodium
intakes range from 3000-15,000 mg
per day
sodium per day. Sources of sodium
are: (1) table salt, (2) foods to which salt or
sodium compounds have been added,
(3) foods that naturally contain sodium,
(4) chemically softened water that contains
sodium salts, and (5) some medications.
Excessive sodium intake can aggravate
existing high blood pressure, a major risk
factor for heart disease. Individuals with
high blood pressure or a family history of
any heart disease may benefit from reducing
their sodium intake. Many doctors believe
that everyone would be healthier if less
sodium were used.
Salt is composed of 40 percent sodium and
60 percent chloride. One-quarter teaspoon
of salt contains 600 mg. sodium. People
acquire a taste for salty foods, and over
time this preference can be changed.
• Limit foods highest in sodium: canned
vegetables, processed and convenience
foods, canned and powdered soups, fast
foods, cheese, salty snacks, ham, bacon,
sausage, frozen dinners, any foods
preserved in brine such as pickles, olives
and soy sauce.
• Watch labels for hidden sodium, such as
baking powder, baking soda, MSG
(monosodium glutamate--Accent), brine, or
any chemical name that has sodium
(sodium sulfite, sodium saccharin, etc.)
• Be aware of other sodium sources such as
chemical water softeners, chewing
tobacco, carbonated drinks, and some
medicines.
FAT
There is increasing evidence that the typical
American diet, which derives 35% - 40% of
its calories from fat, is unhealthy. A diet rich
in animal fats and cholesterol is strongly
related to a high risk of atherosclerosis and
heart disease which may lead to a build up
of plaque in the arteries and/or heart attack.
TO LOWER YOUR SODIUM INTAKE:
• Learn to enjoy foods without adding salt.
Some persons salt food heavily without
even tasting it first, and develop a taste
for high salt levels. Herbs and spices can
be used to add zip to foods, such as
garlic, onion, or chili powder, hot sauce,
dill weed, lemon juice, flavored vinegars
and herb/spice blends. Use garlic or onion
powder instead of garlic or onion salt.
• Eat more fresh and frozen fruits and
vegetables. They contain very little
sodium.
PAGE 8
POINTS FOR GOOD NUTRITION
30%
or less
To reduce this risk, scientists
recommend a "Heart Healthy" low fat
diet. This means the total fat intake
is limited to 30% or less of the daily
calorie intake.
DIETARY FAT COMES IN FOUR FORMS:
Saturated, “Trans-fats”, Polyunsaturated,
and Mono-unsaturated.
SATURATED fat raises blood cholesterol
more than anything else in your diet.
Saturated fat is found primarily in animal
products - butter, whole milk, cream,
cheese, egg yolk, ice cream, lard, and
meat, especially the fat around the meat
and the marbling. Some vegetable fats are
also saturated but do not contain
cholesterol - coconut oil, cocoa butter, palm
oil, and palm kernel oil as well as
hydrogenated vegetable shortenings. These
fats are solid at room temperature.
TRANS-FATS also referred to as trans-fatty
acids are formed during the hydrogenation
process of oils. This process makes the oil
more solid, more stable and easier to use.
Trans-fatty acids are therefore found in
stick margarines, shortenings, fried foods,
baked goods and snacks. They will raise
LDL cholesterol, lower HDL cholesterol and
possibly reduce the normal function of
blood vessels. In 2006, the Nutrition Facts
panel will be required to list the amount of
trans-fats under the amount of saturated
fat. If a serving contains less than 0.5
grams of trans-fat this will be listed as “0”.
POLYUNSATURATED fats are primarily found
in plant sources such as safflower,
sunflower, corn, and soybean which are
common cooking oils. Polyunsaturated fats
are also found in soft margarines and salad
dressings. These are liquid at room
temperatures. Almonds, filberts, pecans,
walnuts, and fish oils are also
polyunsaturated fat sources. Research has
shown polyunsaturated fats can help lower
“bad” blood cholesterol (LDL) levels when
substituted for saturated fat. But may also
lower “good” blood cholesterol (HDL).
MONOUNSATURATED fats are found in
canola, olive, and peanut oil as well as
avocados, olives, peanuts, and peanut
butter. According to recent research these
monounsaturated fats also lower “bad”
blood cholesterol levels when substituted
for saturated fat. Monounsaturated fat may
also raise “good” blood cholesterol.
TO ACHIEVE THESE GOALS, THE FOLLOWING
IS RECOMMENDED:
• Limit your intake of meat, seafood, and
poultry to no more than 6 ounces cooked
weight per day. Choose lean cuts of red
meat and trim off the fat. Processed
sandwich meats should contain 3 grams
of fat or less per ounce.
• Use chicken, turkey (without skin) or fish
once a day. Limit shrimp and lobster to
once a week as these seafoods are high
in cholesterol even though they are low
in saturated fats.
• Try main dishes of pasta, rice, or beans
or create low-meat main entrees by
substituting more carbohydrates and less
meat.
• Use no more than 5-8 teaspoons of
visible fat per day. This includes
margarine, oil, and salad dressings for
cooking, baking, and at the table.
Choose
skim milk
& nonfat
yogurt &
cheeses
• Use low-fat dairy products. Choose
skim, 1/2 %, or 1% milk and nonfat
or low-fat yogurt and cheeses
containing 3 grams fat per ounce
or less.
• Use no more than 4 egg yolks a week
including those used in cooking. You may
use egg whites or egg substitutes as
desired.
• Limit organ meats (liver, heart,
sweetbreads) to an occasional use of
about once a month as the cholesterol
content is very high.
POINTS FOR GOOD NUTRITION PAGE 9
CARBOHYDRATE
INGREDIENT LABELING
Carbohydrate is found in breads, cereals,
fruit, vegetables, milk and desserts.
Persons with diabetes and high triglycerides
may be asked to control the amount of
carbohydrate in the diet. Carbohydrate
provides energy for our muscles, organs
and brain. The Institute of Medicine has
set 130 grams of carbohydrate per day as a
minimum amount of carbohydrate needed
daily. Your dietitian will help you determine
the amount of carbohydrate that is right for
you.
It is important to read labels as the
saturated vegetable fats are not visible
in foods but are hidden in processing. To
determine if a product is acceptable
for a low saturated fat diet, check the
ingredients. All food labels list the
product's ingredients in order by weight. The
ingredient in the largest amount is listed first
and the smallest amount is listed last. Check
the first five ingredients for saturated fat
content. If saturated fats such as animal fat,
butter, cheese, coconut oil, cream, eggs,
hydrogenated fats, partially hydrogenated fats,
lard, palm oil, palm kernel oil, whole milk
solids, or whole milk are listed it is best to
avoid that product and check another brand.
The label will also state grams of total fat,
saturated fat, and trans-fats.
You will be encouraged to choose
carbohydrate foods that are rich in nutrients
and fiber. Such foods include fruit,
vegetables and whole grains.
Nutrition Facts
Serving Size 1 bar (36g)
Servings Per Package 1
Amount Per Serving
Calories 143
Calories from Fat 25
% Daily Value*
Total Fat 3g
5%
Saturated Fat 0.5g
3%
Trans Fat 0.5g
Cholesterol 5mg
2%
Sodium 110mg
5%
Total Carbohydrate 27g
9%
Dietary Fiber 1g
4%
Sugars 9g
Protein 2g
16%
Vitamin A 15%
Vitamin C 0%
Calcium 20%
Iron 10%
*Percent Daily Values are based on
a 2,000 calorie diet.
PAGE 10
POINTS FOR GOOD NUTRITION
SAMPLE 16 CALORIE-POINT MEAL PLAN
6 pts. 5 pts.
Dinner
Breakfast
30% OR LESS OF CALORIES FROM FAT
5 pts.
Lunch
CARBOHYDRATE
GRAMS
CALORIE
POINTS
SODIUM
MILLIGRAMS
FAT
GRAMS
BREAKFAST (5 Calorie Points)
1 med. orange . . . .
2/3c. bran flakes . .
1 sl. wheat toast . .
2 tsp. peanut butter
1 c. skim milk . . . .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.1
.1
.1
.1
.1
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.15
.11
.15
.2 .
.12
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.0 . .
.210
.115
.23 .
.115
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.0
.1
.0
.3
.0
..
.
..
..
..
..
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.1
.2
.1
.0
.0
.1
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.20
.30
.0 .
.1 .
.2 .
.15
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.470
.230
.46 .
.46 .
.0 . .
.0 . .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.0
.0
.2
.2
.0
.0
2 oz. lean roast beef . . . . . . . . . . . .
1/2 baked potato . . . . . . . . . . . . . . .
1 tsp. light margarine . . . . . . . . . . . .
1/2 c. steamed broccoli spears . . . . .
1 c. tossed salad . . . . . . . . . . . . . . .
1 Tbsp. Balsamic vinegar and olive oil
1/2 c. mixed fruit . . . . . . . . . . . . . . .
1 dinner roll (brown & serve) . . . . . .
1 c. skim milk . . . . . . . . . . . . . . . . .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.1 1/2
.1 . . .
.0 . . .
.1/2 .
.0 . . .
.0 . . .
.1 . . .
.1 . . .
.1 . . .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.0 .
.15
.0 .
.4 .
.0 .
.1/2
.15
.15
.12
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.23 .
.0 . .
.46 .
.20 .
.0 . .
.0 . .
.0 . .
.161
.115
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.5
.0
.5
.0
.0
.5
.0
.2
.0
LUNCH (5 Calorie Points)
1 c. hearty vegetable soup . .
1 sandwich 2 sl. wheat bread
2 oz. lean turkey . . . . . . . .
1 tsp. light mayo . . . . . . . .
lettuce & tomato . . . . . . . .
1 med. apple . . . . . . . . . . .
DINNER (6 Calorie Points)
TOTAL . . . . . . . . . . . . . . . . . . . . . . . . .16 . . . . . . . .184 . . . . . . .1702 . . . . . .25
POINTS FOR GOOD NUTRITION PAGE 11
FOOD GUIDE PYRAMID
A Guide to Daily Food Choices
PAGE 12
POINTS FOR GOOD NUTRITION
SAFE CALORIE LEVEL
It is important to avoid very low calorie and
"crash" diets because they are rarely
successful and do not contribute anything
toward permanent weight control or good
health. In addition they seldom provide the
nutrients your body needs.
CRASH DIETS & “YO-YO” EFFECT
Some dietitians believe that crash diets—less than
800 calories per days—can decrease the body’s
metabolism by 25-30% after only two weeks. Then
your body processes slow down and you use fewer
calories. As a result, when you go off the diet, you
gain more weight back than you lost. This “yo-yo”
effect is more detrimental to your health than being
overweight
A safe reducing calorie level for women is 16 calorie
points (1200 calories) and 20 calorie points (1500
calories) for men. These 16-20 calorie point diets are
generally suitable for healthy adults. Consult your
physician before starting any weight loss plan.
To maintain your desirable weight after losing
weight, it is important to weigh once a month and
adjust your calorie intake as necessary to maintain
your weight. You may need to gradually add one or
two calorie points each week to avoid excess weight
loss; or you may need to identify how extra calories
are sneaking back into your diet and make
appropriate changes.
GAINING WEIGHT
To gain weight, count calorie points for three days
and determine approximately how many calories you
are eating each day. Then add 6-7 points (about 500
calories per day) for a new daily calorie point level
that should cause a one pound per week weight
gain.
Children need to eat adequate calories, using a
nutritious diet, to promote normal growth and
development. A child's calories should be adjusted
frequently for growth, activity changes, and body
weight. Remember, childhood is the time to develop
healthy eating habits and attitudes that will affect a
person's nutrition the rest of their life.
PREGNANCY & EXTRA CALORIES
Pregnancy requires an additional 4 calorie-points
(300 calories) per day, especially during the second
and third trimesters. Inadequate calories during
these important fetal growth periods can result in a
low birth weight baby, accompanied by related
medical risks and problems.
Throughout life, your calorie needs will
change due to changes in your lifestyle,
age, and activity. Ask your physician or
registered dietitian if you think your calorie
level may need an adjustment.
NUTRITION LABELING
The purpose of the food label is to help the
consumer identify the nutrient content of foods,
and to help them choose a more healthful diet.
Nutrition labeling regulations require a label on
most foods. Raw produce, raw meat, fish, and
poultry are not required to carry nutrition labels.
Information on these foods is available in this
book.
If you cannot find a food listed in this calorie
point book, you can easily calculate the calorie,
fat, and sodium points from the Nutrition Facts
on the food label. The food label is an up-todate, easy to read nutrition information guide.
Check the serving size, calories per serving,
grams of carbohydrate, grams of total fat, and
milligrams of sodium for the portion size
consumed.
Remember: 1 calorie point = 75 calories
EXAMPLE: Corn flakes cereal
Serving size: 1 oz. (1 cup) Calories: 110 for 1
oz. (divide 110 by 75 = 1 1/2 calorie points)
POINTS FOR GOOD NUTRITION PAGE 13
DEFINITIONS OF CLAIMS MADE ON LABELS
Calorie Free: Less than 0.5 calories
per serving
Fat-Free: Less than 0.5 grams per
serving
Sugar-Free: Less than 0.5 grams per
serving
Lean: Less than 10 grams fat, less
than 4 grams saturated fat and less
than 95 mg. cholesterol per serving
(100 gram or 3 oz.)
Extra Lean: Less than 5 grams fat,
less than 2 grams saturated fat, and
less than 95 mg. cholesterol per
serving (100 gram or 3 oz.)
Low-Fat: 3 grams or less per serving
Low Saturated Fat: 1 gram or less per
serving
Low Sodium: Less than 140 mg. per
serving
Very Low Sodium: Less than 35 mg.
per serving
Low Cholesterol: Less than 20 mg.
per serving
Low Calorie: 40 calories or less per
serving
Lean and Extra Lean are terms that are used
to describe the fat content of meat, poultry,
seafood, and game meats.
Reduced: The nutritionally altered
product contains 25% or less of a
nutrient or calories than the regular
food.
Less: The term means the food,
whether altered or not, contains
25% or less of a nutrient or calories
than the reference food.
Light: This can mean two things. The
altered food contains 50% fewer
calories or 1/3 the fat of the
reference food. Or the sodium
content of a low-calorie, low-fat
food has been reduced by 50%.
Light sodium may be used on foods
in which the sodium content has
been reduced by at least 50%.
Notes:
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
PAGE 14
POINTS FOR GOOD NUTRITION
Notes:
CALORIE CONTENT ON FOOD LABELS:
_______________________
_______________________
CALORIE CONTENT ON LABEL
CALORIE POINT
_______________________
_______________________
19-56 . .
57-94 . .
95-131 .
132-169
170-206
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
1/2
1
1
2
2
_______________________
_______________________
_______________________
_______________________
_______________________
207-244 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
_______________________
245-281 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
282-319 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
320-356 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
_______________________
357-394 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
_______________________
395-431 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
_______________________
432-469
470-506
507-544
545-581
582-619
620-656
657-694
695-731
_______________________
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
6
6
7
7
8
8
9
9
732-769 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
770-806 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
807-844 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
_______________________
POINTS FOR GOOD NUTRITION PAGE 15
EXERCISE
There are approximately 3500 calories in 1
pound of body fat. The only way to lose
fat and keep it off is to combine mild
caloric restriction with regular aerobic
exercise. Exercise is considered aerobic if:
• It lasts at least 20 minutes without
interruption
• Gets you slightly winded, but not completely
out of breath
• Uses the big muscles of the
body, namely the legs and
buttocks
The American College of Sports
Medicine recommends that an
exercise program burn 300-500
calories per day and 1000-2000
calories per week. To protect
your health, maximum weight
loss per week should not exceed
1-2 pounds.
The first few weeks of an
exercise program are the most
important. Make your exercise
work for you with the following
tips for success.
• Start Slow and Easy.
If you push too hard or go too fast, you are
likely to be sore. Exercise does not have to
hurt to be effective. Gradually increase your
activity level to give the muscles the time
they need to get into shape. You are much
more likely to continue if you are not always
stiff and sore.
Benefits of Exercise
Regular exercise is a vital component of good health.
Some of the benefits of consistent exercise are:
• Deeper, more restful sleep
• Improved blood sugar control
• Increased levels of HDL
(good) cholesterol
• A stronger, more efficient
heart
• Lower blood pressure levels
• Increased feelings of wellbeing with more energy
• Decreased chance of
developing osteoporosis
• Easier weight control
• Able to handle emotional
stress better
• Stronger immune system
• Make it Fun.
Choose an activity that you enjoy. No matter
how great the promised benefits of a
particular activity are, you won't stick with it
if you don't like it.
• Make it Convenient.
Find out if the exercise requires equipment. If
so, how expensive is it? Find times in your
daily schedule where exercise can become an
accepted part of your routine. Take travel
time into account if you have to go to a
PAGE 16
specific location for your exercise. Exercise
that is not convenient is likely to take two to
three times the amount of effort to fit it in.
POINTS FOR GOOD NUTRITION
• Make it
Important.
Make exercise a
priority. It helps to
have a regular
workout time and
to keep a written
record. Knowing
how much and how often you exercise can
help you to keep track of your progress.
This information is not intended to provide
medical advice. That should be obtained directly
from your doctor.
at a moderate pace 5-6 days per week. This will
help produce changes in metabolic rate while also
burning extra calories.
The walking program below is designed by the
National Heart, Lung and Blood Institute and may
suit your needs. If a week's pattern of exercise is
tiring, repeat it before going on to the next
pattern. For weight reduction it is best to exercise
The best source of nutrition information is the
individual food label. The following listings reflect
information from current references.
Walking Program
WARMUP
EXERCISE
TOTAL
TIME
(Brisk
walking)
COOL
DOWN
(Slow
walking)
(Slow
walking)
Week 1
5 min.
5 min.
5 min.
15 min.
Week 2
5 min.
7 min.
5 min.
17 min.
Week 3
5 min.
9 min.
5 min.
19 min.
Week 4
5 min.
11 min.
5 min.
21 min.
Week 5
5 min.
13 min.
5 min.
23 min.
Week 6
5 min.
15 min.
5 min.
25 min.
Week 7
5 min.
18 min.
5 min.
28 min.
Week 8
5 min.
20 min.
5 min.
30 min.
Week 9
5 min.
23 min.
5 min.
33 min.
Week 10
5 min.
26 min.
5 min.
36 min.
Week 11
5 min.
28 min.
5 min.
38 min.
Week 12
5 min.
30 min.
5 min.
40 min.
POINTS FOR GOOD NUTRITION PAGE 17
BREADS, CEREALS, AND OTHER GRAINS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Bagel: plain; onion; poppy-seed
Or sesame seed
3 ½”
2½
38
1
380
Biscuit: canned
Homemade
2 ½” / 1 oz.
2 ½” x 1 ½”
1
2½
12
14
4
6-10
325
350
Bread:
White or wheat
White, salt-free
“lite,” 40 cal./slice
1 slice
1 slice
1 slice
1
1
½
11
11
8
1
0
1
145
0
78
Breadcrumbs: dry, grated ½ cup
2½
39
3
465
Bread stuffing: moist,
Made from mix
½ cup
2½
22
9
540
Buns: hamburger or
Hotdog, regular
Hoagie, deli-type
1 bun
1 bun
1½
2½
21
32
2
5
240
340
Cornbread:
Homemade
From mix
2” square
2
24
5
440
Croissant:
Medium 4” diameter
1 roll
3
26
12
424
Croutons: seasoned
¼ cup
½
6
2
125
English muffin:
½
1
26
1
264
French toast:
Homemade
Frozen
1 slice
1 slice
2
1½
16
19
7
4
311
292
Muffin: plain, bran,
or berry, w/o nuts
Regular size 1/12 of
Duncan Hines mix
Large bakery
1
1
1½
2½
21
32
2
5-10
180
245
Pancakes: plain
Homemade
From mix
4”
1/3 cup
1
2
11
34
4
1
198
600
BREADS:
PAGE 18
POINTS FOR GOOD NUTRITION
BREADS, CEREALS, AND OTHER GRAINS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
BREADS cont:
Pita bread: white
or wheat
6”
2
33
1
330
Raisin bread: no icing
1 slice
1
14
2
105
1
1
1
1½
13
15
2
1
150
10
1
1½
11
6
220
1
2
18
6
330
Taco shell: corn
2 (5”)
1½
16
6
96
Tortilla shells: corn
Flour
6”
7-8’’
½
1½
12
20
1
3
40
167
Waffle:
Frozen, toaster size
Multi-grain
Nut and honey
1
1
1
1½
1
1½
16
14
16
5
3
5
230
235
225
Rolls:
Brown and serve
Homemade
Refrigerated dough
Crescent
“Pillsbury cornbread
twists”
GRAINS, RICE, PASTA
Don’t forget to add sodium points if you use salt when cooking rice or other
foods listed as unsalted
Barley: pearled & dry
¼ cup
Cornmeal: dry
3 Tbsp.
Cornstarch:
1½
24
1
0
1½
24
0
0
1 Tbsp
¼
4
0
0
Flour:
All purpose, enriched
All purpose, enriched
All purpose, enriched
Whole wheat
Whole wheat
Self-rising
Self-rising
2 Tbsp.
¼ cup
1 cup
¼ cup
1 cup
¼ cup
1 cup
½
1½
5½
1½
5½
1½
6
12
23
92
24
87
22
88
0
0
0
0
2
0
1
0
0
0
0
0
400
1587
Macaroni: unsalted
Cooked
Uncooked
½ cup
8 oz
1
11
20
170
1
1
1
4
POINTS FOR GOOD NUTRITION PAGE 19
BREADS, CEREALS, AND OTHER GRAINS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
GRAINS, RICE, PASTA
Don’t forget to add sodium points if you use salt when cooking rice or other
foods listed as unsalted
Noodles: unsalted:
Cooked, egg
½ cup
Uncooked, egg
1 cup
Chow Mein, dry canned ½ cup
Ramen, regular
½ of 3 oz pkg
Low fat
½ of 3 oz pkg
½
3
2
3½
2
20
39
18
41
30
1
3
7
11
1
Popcorn: air-popped unsalted 3 cups
Microwave
4 cups
Lite Pop Secret
3 cups
Caramel
1 cup
1
2
1
2
15
16
12
28
0
10
3
5
0
400
130
72
Rice: brown or white unsalted:
Cooked
½ cup
Uncooked
¼ cup
1½
2
22
35
0
1
10
0
Spaghetti: unsalted:
Cooked
Uncooked
½ cup
8 oz.
1
11
20
168
1
4
1
12
Wheat germ: toasted
2 Tbsp.
½
6
1
140
½ cup
2/3 cup
2 Tbsp.
½ cup
1 cup
1
1
1/4
1
2½
24
22
5
24
47
1
1
0
1
2
65
210
0
140
370
1½
1½
2
24
25
32
0
0
1
300
210
0
¾ cup
¾ cup
½ cup
2 Tbsp
2
2½
1
½
32
36
17
9
1
7
1
0
157
140
82
40
1 pkt
1½
18
2
285
¾ cup
1½
27
3
0
5
20
210
1220
830
CEREALS:
Bran:
100% bran, enriched
40% bran, enriched
crude bran
Fiber One
Raisin Bran, enriched
Corn:
Cornflakes, enriched 1 cup
Crispex
1 cup
Grits, enriched cooked 1 cup
Oats:
Quaker Oat bran
Cracklin Oat Bran
Oat bran, uncooked
Oat bran, uncooked
Oatmeal, inst. Pkt.
Cooked, plain
Oatmeal, old fashioned
Or quick, cooked
PAGE 20
POINTS FOR GOOD NUTRITION
BREADS, CEREALS, AND OTHER GRAINS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1½
1
1
28
17
23
0
0
0
2
0
280
1
17
0
5
1½
3
3½
2½
2½
1
1½
1
21
46
43
39
47
20
24
16
0
3
8
3
1
0
1
0
2
270
15
120
350
1
221
0
1
1½
½
1½
2
19
22
6
24
27
0
0
1
1
1
2
250
140
220
220
Butter crackers: Ritz, Waverly,
Club Wafers, Hi Ho
4-5
1
9
3
150
Bacon-flavored thins:
Nabisco
8
1
19
8
245
Bagel chips:
1 oz.
1½
17
5
240
Better Cheddars:
22
2
2
6
350
Cheese flavored: Nips, Cheezits,
Tidbits
12-16
1
9-11
4
200
Chicken in a Biskit:
Nabisco
7
1
9
4
135
Cheese puffs:
1 oz.
2
15
10
300
Cheezits: reduced fat
15
1
10
2
140
Corn chips:
1 oz.
2
15
10
170
CEREALS cont:
Rice:
Cream of Rice, cooked ¾ cup
Puffed rice, enriched 1 ¼ cups
Rice Krispies, enriched 1 cup
Wheat:
Bulgar, cooked
½ cup
Cream of Wheat or Farina
Regular, cooked
¾ cup
Fruit ‘n Fibre, all flavors 1 cup
Granola: regular
½ cup
Low-fat, Kellogg’s
½ cup
Grapenuts
½ cup
Malt-o-meal, ckd, plain ¾ cup
Nutrigrain, plain
¾ cup
Puffed wheat
1 ¼ cup
Shredded wheat, plain
Large biscuit
1 biscuit
Special K
1 cup
Wheat germ, toasted 2 Tbsp
Wheaties
1 cup
Sugar-coated cereals 1 cup
CRACKERS AND CHIPS:
POINTS FOR GOOD NUTRITION PAGE 21
BREADS, CEREALS, AND OTHER GRAINS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1
11
3
125
Graham crackers: plain 1 oz.
1
11
3
180
Melba toast:
2 slices
½
4
0
41
Matzo:
1 oz.
1½
24
0
1
Oyster crackers:
½ oz
1
9
3
220
Pork rinds:
½ oz
1
1
5
330
Potato chips:
10 chips
1½
11
7
126
Rice cakes: Quaker
1
½
8
0
30
Rye Krisp: triple crackers
Plain
1 triple
Seasoned
1 triple
1
1
16
16
0
2
200
195
Saltines: fat-free
Low salt fat-free
Salted
1
1½
½
14
24
6
0
0
1
216
190
117
Sandwich type: pkg of 6, Lance cheese or peanut butter
on wheat
1 pkg (1.3 oz)
2½
22
9
250
Sesame: Toasteds
5
1
10
4
135
Sociables: Nabisco
7
1
9
4
150
Tortilla chips: regular
1 oz
2
18
8
150
Triscuits:
Low sodium
Reduced fat
7
7
7
2
2
1½
21
22
21
5
5
3
230
75
160
Wheatsworth:
5
1
10
4
170
Wheat thins: Nabisco
Low sodium
Reduced fat
8
8
8
1
1
1
10
10
10
3
3
2
136
40
130
Zwieback:
2
1
12
2
20
CRACKERS AND CHIPS cont:
Goldfish crackers:
PAGE 22
30
6 squares
6 squares
3 squares
POINTS FOR GOOD NUTRITION
FRUITS AND FRUIT JUICES
Food
Apples:
Fresh
Juice, unsweetened
Sauce, unsweetened
Sauce, sweetened
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
1 avg (3/lb)
½ cup
½ cup
½ cup
1
1
1
1½
19
15
14
26
0
0
0
0
0
7
2
4
½
12
0
1
½
1½c
1
1
14
19
22
18
0
0
0
0
4
4
4
8
Apricots:
Fresh
3 whole
Canned solids & liquids:
Juice pack
½ c (4 halves)
Heavy syrup pack ½ c. (4 halves)
Dried, uncooked
10 med halves
Nectar
½ cup
Sodium
milligrams
Avocado: raw
½(3” diam.)
2
6
15
10
Banana:
1 med - 9”
1½
27
0
1
Blackberries: fresh
1 cup
1
18
0
0
Blueberries: fresh
1 cup
1
21
0
9
Cantaloupe: cubed
1 cup
1
13
0
14
Cherries:
Fresh, sweet
10 cherries
Fresh, sour
10 cherries
Canned: solids & liquids
Water pack, sour red ½ cup
Water pack, sweet
½ cup
Syrup pack, sweet
½ cup
½
½
11
8
0
0
0
2
½
1
1½
11
15
27
0
0
0
9
1
4
Cranberries:
Fresh, raw
Cocktail juice: low cal
Sweetened
Sauce, jelled, canned
½ cup
½ cup
½ cup
¼ cup
1/2
½
1
1½
6
11
37
27
0
0
0
0
1
6
5
20
Dates: pitted
5 each
1½
30
0
1
Figs:
fresh, raw
canned, heavy syrup
dried
1 med
3 figs
1 med.
½
1
½
10
20
12
0
0
0
1
l
2
POINTS FOR GOOD NUTRITION PAGE 23
FRUITS AND FRUIT JUICES, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Grapefruit:
fresh
canned
syrup pack
juice, unsweetened
½ (3 ½ ” diam)
½ cup
½ cup
½ cup
½
½
1
½
10
11
20
11
0
0
0
0
0
9
3
2
Grapes:
fresh, green
fresh, purple
syrup pack
juice, unsweetened
1 cup
1 cup
½ cup
½ cup
1
1½
1½
1½
16
28
25
32
0
0
0
0
2
3
6
3
Honeydew melon:
cubed
1 cup
1
16
0
17
Kiwifruit: fresh
1 med
½
11
0
4
Kumquat: fresh
2 med
½
6
0
2
Lemon juice:
unswtd, can or bottle
2 Tbsp
0
2
0
6
Lime juice:
unswtd, can or bottle
2 Tbsp.
0
2
0
4
Mango: fresh
1 cup cut up
1½
28
0
0
Nectarine: fresh
1 (2 ½” diam)
1
16
0
0
Orange:
fresh
froz. Juice, unswtd
mandarin, lt syrup
1 (2 ½” diam)
½ cup
½ cup
1
1
1
15
13
20
0
0
0
1
l
8
Papaya: fresh
1 cup cut up
1
19
0
0
4
½
80
10
0
0
9
0
1
½
1½
1
14
8
25
17
0
0
0
0
5
4
7
17
Food
Peaches:
dried
10 halves
fresh
1 (2 ¾” diam.)
canned, solids & liquids
juice pack
½ cup
water pack
½ cup
syrup pack, heavy
½ cup
nectar
½ cup
PAGE 24
POINTS FOR GOOD NUTRITION
Sodium
milligrams
FRUITS AND FRUIT JUICES, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Pears:
fresh
1 (3 ½ “ diam)
canned, solids and liquids:
juice pack
½ cup
water pack
½ cup
syrup pack, heavy
½ cup
1½
25
0
0
1
½
1½
16
10
24
0
0
0
5
3
7
Persimmon:
1 med
½
8
0
0
Pineapple:
fresh
canned, juice pack
canned, syrup pack
juice, unsweetened
1 cup
½ cup chunks
½ cup crushed
½ cup
1
1
1½
1
19
18
26
17
0
0
0
0
2
2
1
1
Plums:
fresh
canned, juice pack
canned, syrup pack
1 med. (2 “ diam.) ½
3 plums
1
3 plums
1½
9
14
31
0
0
0
0
1
25
Pomegranate:
1 med.
1½
26
0
5
Prunes:
dried, uncooked
juice, unsweetened
5 large
½ cup
1½
1
24
22
0
0
1
5
Raisins:
1/3 cup
2
39
0
6
Raspberries: fresh
1 cup
1
14
0
0
Rhubarb:
raw or frozen
cooked, sweetened
1 cup
½ cup
½
2
7
37
0
0
3
1
Strawberries:
fresh
frozen, sliced, sweet
1 cup
1 cup
½
3½
11
54
0
0
1
3
Tangerine:
1 med
(2 ½” diam)
½
9
0
1
Watermelon:
1 cup cubed
½
12
0
3
POINTS FOR GOOD NUTRITION PAGE 25
MEATS AND OTHER PROTEIN FOODS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Brisket: whole, lean only 3 oz.
2½
0
12
69
Brisket: lean & fat
3 oz.
4
0
11
52
Chuck: arm pot roast
Lean only
3 oz.
2½
0
5
46
Corned beef:
3 oz.
4½
0
25
828
Cube steak:
3 oz.
3
0
12
46
Dried: chipped, creamed 3 oz.
2
6½
9½
658
Eye of round: lean
3 oz.
2
0
5
46
Flank steak: lean
3 oz.
2½
0
10
69
Hamburger: 73% lean
3 oz.
3
0
18
69
Hamburger: 80% lean
Chuck
3 oz.
3
0
15
69
Hamburger: 85% lean
3 oz.
2½
0
12
69
Hamburger: 90% lean
Round
3 oz.
2
0
10
69
Hamburger: 95 lean
Diet lean
3 oz.
1½
0
5
69
Liver: braised
3 oz.
2
0
5
69
Liver: fried
3 oz.
2½
8
7
91
Porterhouse steak:
3 oz.
3
0
18
46
Prime rib:
3 oz.
4½
0
30
69
Round steak: lean only
3 oz.
2½
0
10
46
Short ribs: lean & fat
3 oz.
5½
0
35
46
Sirloin steak: lean
3 oz.
2
0
5
46
Stew meat: lean
3 oz
2½
0
12
46
BEEF
PAGE 26
POINTS FOR GOOD NUTRITION
MEATS AND OTHER PROTEIN FOODS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
T-bone steak: lean & fat 3 oz.
3½
0
17
46
Tenderloin:
3 oz.
2½
0
5
46
Top round: lean
3 oz.
2½
0
5
46
Omelet: 3 egg
1
3½
4
20
322
Whites:
2 large
½
0
0
92
Whole:
1 large
1
0
5
69
Substitute:
¼ cup
½
0
0
92
Caviar: black & red
1 Tbsp
½
0
2½
230
Cod: broiled
3 oz.
1
0
2½
69
Cod: dried & salted
3 oz.
3½
0
2½
5980
Flounder:
3 oz.
1½
0
2½
92
Grouper: baked
3 oz
1½
0
0
46
Haddock: broiled
3 oz.
1½
0
0
69
Halibut: baked
3 oz.
1½
0
2½
69
Perch: broiled
3 oz.
1
0
2½
69
Snapper: baked
3 oz.
1½
0
2½
23
Trout: rainbow, baked
3 oz.
1½
0
2½
23
Tuna: water packed
3 oz.
1½
0
2½
300
Tuna: water, low sodium 3 oz.
1½
0
2½
69
BEEF
EGGS
FISH
POINTS FOR GOOD NUTRITION PAGE 27
MEATS AND OTHER PROTEIN FOODS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Deer: venison, tenderloin 3.oz
1½
0
2½
46
Pheasant:
3 oz.
1½
0
2½
23
Rabbit, wild:
3 oz.
2
0
2½
54
Clams: canned, drained
½ cup
1
0
2½
92
Clams: steamed
3 oz.
2
0
2½
92
Oysters: canned
3 oz
1
0
2½
92
Oysters: steamed
3 oz.
1½
0
5
92
Scallops: (sea or bay)
3 oz.
1
0
2½
Almonds: dry roasted unsalted
1 oz. /20 nuts
2
7
15
3
Almonds: salted
1 oz. /20 nuts
2½
6
16
90 – 130
Cashews: dry roasted
1 oz. /18 nuts
2
9
13
5
Chestnuts: fresh roasted 1 oz. /3 nuts
1
15
0
0
Hazelnuts: filberts, dry roasted
1 oz. /11 nuts
2½
5
19
0
Macadamia: dry roasted 1 oz
3
3
21
Peanut butter:
2 Tbsp.
2½
6
Peanult butter: no salt
2 Tbsp.
2½
6
18
Peanuts: dry roast, salted 1 oz.
3
6
14
230
Pecans: shelled
2½
5
18
0
GAME
MOLLUSKS
40 – 170
NUTS AND SEEDS
PAGE 28
1 oz.
POINTS FOR GOOD NUTRITION
12 – 16
1 – 120
90 – 250
10
MEATS AND OTHER PROTEIN FOODS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
NUTS AND SEEDS, cont.
Pistachios:
1 oz.
2½
8
15
0
Sunflower: dry roasted
1 oz.
2
7
14
0
Walnuts:
1 oz. /14 halves 2 ½
4
18
0
Bacon bits:
¼ oz. /(~1 Tbsp) ½
1
1½
220
Bacon: cooked
2 slices
1
0
5
266
Bacon: lower sodium
2 slices
1
0
6
175
Canadian bacon: grilled 2 slices
2
0
4
1450
Center loin chop: lean
3 oz.
2
0
7½
Ham: boneless, roasted
3 oz.
2
0
5
1175
Ham: lean (5% fat)
3 slices /3 oz.
1½
0
5
1200
Shoulder: arm picnic
3 oz.
2
0
7½
92
Tenderloin:
3 oz.
2
0
2½
46
Whole loin: lean
3 oz.
2
0
7½
69
POULTRY
Chicken/turkey:
Light, w/o skin
3 oz.
2
0
5
69
Dark, w/o skin
3 oz
2
0
10
69
Light, with skin
3 oz.
2½
0
12
69
Dark with skin
3 oz.
3
0
12
80
Bologna: beef/pork
1 slice
1
1
6½
234
Bologna: turkey
1 slice
1
0
4½
246
Bratwurst:
1 link
3½
2
22
473
PORK
69
PROCESSED MEAT
POINTS FOR GOOD NUTRITION PAGE 29
MEATS AND OTHER PROTEIN FOODS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
PROCESSED MEAT, cont.
Chopped ham:
1 oz. Slice
1
1
3½
329
Ham: lean 5%
1 oz. Slice
½
0
1½
400
Ham: regular
1 oz. Slice
1
1
3½
329
Hot dog: (beef/pork)
1 frank
2
1½
16 ½
638
Hot dog: poultry
1 frank
1½
2
8
625
Pastrami: turkey
2 slices
1
1
3½
600
Pepperoni:
1 slice
½
0
2½
122
Salami:
1 slice
1
0
4½
245
Sausage: smoked
1 link
3
1
21
643
Spam:
2 oz.
2
0
8
750
Vienna sausage:
3 pieces
2
1
16
420
Crab: canned, drained
3 oz
1
0
1
283
Crab: steamed
3 oz.
1
0
1½
237
Crayfish: moist heat
3 oz.
1
0
1
82
Lobster: moist heat
3 oz.
1
1
½
323
Shrimp: canned
3 oz
1½
1
1½
144
Shrimp: moist heat
3 oz.
1
0
1
191
Surimi: imitation crab
3 oz.
1
6
1
122
SHELLFISH
SIMULATED MEAT PRODUCTS
Sausage: veggie link
1 link
1
3
4½
222
Tofu: raw, firm
½ cup
2½
5
11
18
PAGE 30
POINTS FOR GOOD NUTRITION
MEATS AND OTHER PROTEIN FOODS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
SIMULATED MEAT PRODUCTS, cont.
Veggie meat patty:
1 patty
2
5
3–7
256
VEAL
3 oz.
2½
0
8
85
POINTS FOR GOOD NUTRITION PAGE 31
MILK AND MILK PRODUCTS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1 oz
1 oz
1 oz
1 oz
1½
1½
1½
1½
0
0
0
0
8
8
9
9
396
178
176
171
½ cup
½ cup
1 oz
1oz
1 oz
1 oz
1 oz
1 oz
1 oz
2T
1 oz
½ cup
1 oz
1 oz
1 oz
1½
1
1½
1½
1½
1½
1
1½
1
½
1½
2½
1½
1½
1½
3
3
0
0
0
0
0
0
0
0
0
6
0
0
0
5
1
10
8
9
9
6
9
7
3
8
10
8
9
7
457
459
84
232
95
152
132
178
113
186
248
155
340
513
74
1 oz
1 slice
1 oz
1 slice
1 oz
1 oz
1½
1
1½
1
1
1
2
2
2
1
3
3
7
5
7
5
6
3
337
290
440
320
410
450
1T
2T
½
1
1
2
3
6
215
430
CHEESE:
Natural Cheese:
Blue
Brie
Cheddar
Colby
Cottage Cheese
Creamed
Low fat, 1 %
Cream Cheese
Gouda
Gruyere
Monterey
Mozzarella, pt skim
Muenster
Neufchatel
Parmesan, grated
Provolone
Ricotta, pt skim
Romano
Roquefort
Swiss
Processed Cheese:
American
Swiss
Velveeta
Velveeta Lite
Cheese Spread:
American
Cheddar-Easy Cheese
PAGE 32
POINTS FOR GOOD NUTRITION
MILK AND MILK PRODUCTS, cont.
Food
Serving
Size
Cream:
Half ‘n Half
2T
Fat Free ½ ‘n ½
2T
Whipping Cream, hvy 2 T*
*Unwhipped amt.
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
½
½
1.5
1
3
1
3.5
0
11
12
25
12
Ice Cream:
Vanilla
½ cup
2
16
7
53
Ice Milk: Vanilla
Hard Pack
Soft Serve
Sugar & fat free
Low fat
½ cup
½ cup
½ cup
½ cup
1
1½
1½
1½
15
19
20
18
3
2
0
2
56
62
50
50
1½
12
2
257
2½
1½
1½
26
21
16
5
3
0
151
48
161
1½
2½
1½
1
2
14
13
12
12
11
0
10
5
0
8
148
136
122
126
120
1½
3
1
19
38
16
0
3
0
170
137
75
Milk:
Buttermilk, 1% fat
8 oz
Chocolate flavored drink
2 % fat
8 oz
Condensed , sweet
1 oz
Dry Skim milk
¼ cup
Evap milk, canned
Skim
4 oz
Whole
4 oz
Low Fat milk, 2 %
8 oz
Skim milk
8 oz
Whole milk, homo
8 oz
Yogurt:
Plain, non-fat
Lowfat, fruited
Light, fruited
8 oz
8 oz
6 oz
POINTS FOR GOOD NUTRITION PAGE 33
VEGETABLES
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Artichoke:
Frozen, hearts only
Boiled
½ cup
1
½
2
9
34
0
0
55
285
Asparagus:
½ cup
½
4
0
10
Bamboo shoots:
½ cup
0
2
0
5
15
19
0
0
411
276
20
0
2
23
2
363
3
20
3
20
20
29
20
21
9
0
0
0
0
0
3
0
2
8
178
445
2
444
2
490
480
550
1
10
6
13
Beans:
Bean salad, 3 bean
½ cup
1
Black eyed peas
½ cup
1½
Dry, cooked & drained, no added salt
(includes black, great northern, kidney, lima,
navy pinto)
½ cup
1½
Garbanzos, chick peas
Canned
½ cup
2
Green beans
Canned, drained
½ cup
0
Canned, not drained ½ cup
1½
Fresh or frozen
½ cup
0
Kidney beans, cnd
½ cup
1½
Lentils, boiled
½ cup
1½
Pork ‘n beans, cnd
½ cup
1½
Refried, fat-free
½ cup
1
Refried, vegetarian
½ cup
1½
Soybeans, boiled*
½ cup
2
*no added salt
Soybeans, green
½ cup
1½
Sodium
milligrams
Beets:
Canned, drained, salted ½ cup
Fresh, cooked
½ cup
Harvard, cnd
½ cup
½
½
1
6
9
22
0
0
0
165
65
199
Broccoli:
Raw
Cooked
½ cup
½ cup- 1 cup
0
½
2
4
0
0
12
20
Brussel sprouts:
Cooked
½ cup
½
7
0
16
½ cup
½ cup
1 cup
0
0
½
2
3
7
0
0
0
6
6
12
½ cup
1
½
0
8
7
0
0
51
25
Cabbage:
Raw
Cooked
Carrots:
Cooked
Raw, med
PAGE 34
POINTS FOR GOOD NUTRITION
VEGETABLES, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Cauliflower:
Cooked, or raw
½ cup
0
3
0
9
Celery:
Raw, stalk
Diced
8”
½ cup
0
0
2
3
0
0
35
70
Corn:
Cream style, cnd
Kernels, cnd, drained
Kernels, frz or fresh
Kernels, on cob ckd
½ cup
½ cup
½ cup
5”
1
1
1
2
15
15
16
29
0
0
0
0
234
175
4
4
Cucumber:
Raw, medium
½
0
4
0
3
Eggplant: ckd
½ cup
0
3
0
1
Endive or escarole:
Raw
½ c – 1 cup.
0
1
0
6
Garlic: raw
3 cloves
0
3
0
2
Greens:
Mustard, ckd
Spinach, ckd
Turnip, ckd
½ cup
½ cup
½ cup
0
0
0
2
3
6
0
0
0
11
63
21
Hominy:
Yellow, cnd
½ cup
1
11
0
168
Kohlrabi:
½ cup
½
6
0
17
Lettuce: head
2 cup
0
3
0
8
Lima beans:
Baby, frz.
Ford hook, frz
½ cup
½ cup
1
1
18
16
0
0
26
45
Mixed vegetables:
frozen, ckd
canned, salted
½ cup
½ cup
½
½
12
8
0
0
32
122
2
½
14
4
7
0
457
332
Food
Mushrooms:
Breaded, frozen
2.67 oz
Canned, pieces w/ salt ½ cup
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 35
VEGETABLES, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Okra:
Breaded, frozen
Fresh
3 ¼ oz
½ cup
2
½
17
2
10
0
666
1
Onions:
French fried rings
Green, raw
Mature, chopped
7
½ cup
½ cup
4
0
½
27
4
7
19
0
0
263
8
2
Parsley: raw
½ cup
0
0
0
0
Parsnips:
½ cup
1
15
0
8
Peas:
Green, cnd salted
Fresh, ckd
Frozen, ckd
Snow pea pods, frz
Sugar snap peas
½ cup
½ cup
½ cup
½ cup
½ cup
1
l
1
½
½
11
11
10
4
8
0
0
0
0
0
214
3
3
0
72
Pepper:
Chile, cnd, chopped
Green, raw
Pimentos
½ cup
½ cup
1 Tbsp
½
0
½
4
3
1
0
0
0
798
1
2
2
2
4
4½
2
2½
36
15
30
46
22
22
0
10
20
15
7
9
11
168
0
660
18
27
1½
1½
2
18
13
20
4
5
7
309
409
401
Potatoes:
Baked
1 (2 ½” x 4 ¾ “)
Chips, salted
1 oz
Chips, unsalted
2 oz
French fried, restaurant 4 oz
French fried, frozen
3 oz
Hashbrowns, frozen
3 oz
Mashed, w/ milk, butter
& salt added
½ cup
Scalloped, homemade ½ cup
Tater tots
3 oz
Sodium
milligrams
Pumpkin: cnd
½ cup
½
10
0
6
Radishes:
10
0
0
0
11
Rutabagas:
½ cup
½
7
0
1
Sauerkraut: cnd
½ cup
½
5
0
780
Spinach:
Canned
Raw
½ cup
1 ½ cup
½
0
4
3
0
0
340
66
PAGE 36
POINTS FOR GOOD NUTRITION
VEGETABLES, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Squash:
Spaghetti
Summer, raw or ckd
yellow or zucchini
winter, baked
½ cup
½ cup
1 cup
½ cup
½
0
½
1
5
4
8
15
0
0
0
0
14
3
6
4
Sweet potato:
1 (3” x 2”)
1½
28
0
11
Tomato:
Canned, salted, whole
Raw, medium
Juice, salted
Juice, no added salt
Paste
Sauce
Spaghetti sauce, cnd
½ cup
1
6 oz.
6 oz.
½ cup
½ cup
½ cup
½
½
½
½
1½
½
1
9
6
8
8
25
6
10
0
0
0
0
0
0
1
220
11
657
18
115
780
620
Turnips:
Cooked or raw
½ cup
0
4
0
39
Vegetable juice cocktail:
V8
6 oz.
no salt added
1 cup
½
½
8
8
0
0
491
8
Watercress:
Raw chopped
1 cup
0
0
0
14
Water chestnuts:
Canned
½ cup
½
9
0
6
Zucchini:
Raw or cooked
Cooked
½ cup
1 cup
0
½
2
7
0
0
2
4
`
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 37
SOUPS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
CANNED
Asparagus:
1 cup
1
11
4
860
Bean: with bacon
with ham, chunky
1 cup
1 cup
2½
2½
31
29
4
2
700
880
Beef broth: bouillon
1 cup
¼
1
1
820
Beef noodle:
1 cup
2
15
4
950
Celery:
1 cup
1½
9
7
900
Cheddar cheese:
1 cup
1½
10
4
950
Chicken:
Broth or bouillon
Cream of
1 cup
1 cup
½
1½
2
11
2
8
770
890
Chicken noodle:
1 cup
1
9
2
950
Chicken rice:
1 cup
1½
19
1
900
Chicken vegetable:
1 cup
1
13
2
820
Chili: beef w/ beans
1 cup
2
24
5
910
Clam chowder:
Manhattan, chunky
New England
1 cup
1 cup
2
3
20
21
5
15
980
980
Minestrone:
1 cup
1½
21
2
800
Mushroom: cream of
Made with water
1 cup
1½
9
7
870
Oyster stew:
1 cup
1
6
6
940
Pea: split, w/ ham
1 cup
2½
27
3
1120
Potato: cream of
Made w/ water
1 cup
2
20
7
890
Tomato: made w/ water
1 cup
1
15
1
800
Turkey vegetable:
1 cup
1
11
3
840
PAGE 38
POINTS FOR GOOD NUTRITION
Sodium
milligrams
SOUPS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Canned, cont.
Vegetable:
chunky
chunky w/ beef
1 cup
1 cup
1
1
10
14
3
3
950
890
Vegetarian:
1 cup
1
18
1
770
Dehydrated
Asparagus: cream of
1 cup
1
9
2
750
Chicken noodle:
1 cup
1
18
2
710
Minestrone:
1 cup
1½
18
2
752
Mushroom:
1 cup
1
10
3
850
Onion: dry mix
Prepared
2 Tbsp
1 cup
½
½
6
6
1
1
790
970
Tomato:
1 cup
1
16
2
763
Vegetable beef:
1 cup
½
7
1
840
Healthy Request Soups
Chicken noodle:
1 cup
1
14
3
480
Chicken vegetable:
1 cup
1½
18
2
480
Hearty chicken rice:
1 cup
1½
16
3
480
Hearty minestrone:
1 cup
1½
22
2
480
Hearty vegetable:
1 cup
1
20
1
470
Hearty veg. Beef:
1 cup
2
20
3
480
Campbell’s (98% Fat free)
Cream of mushroom:
½ cup condensed 1
9
3
900
Cream of chicken:
10
2
890
½ cup condensed 1
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 39
SOUPS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Healthy Choice Soups
Bean and ham:
1 cup
2
29
2
480
Chili beef:
1 cup
2½
31
2
480
Clam chowder:
1 cup
1½
20
1
480
Old fashioned chicken
Noodle:
1 cup
1½
18
3
480
PAGE 40
POINTS FOR GOOD NUTRITION
Sodium
milligrams
FROZEN DINNERS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Banquet
Beans and franks:
10 oz.
6½
9
9
898
Beef:
10 oz.
4½
39
14
1040
Chopped Beef:
11 oz.
6
17
10
740
Chicken, fried:
11 oz.
5
35
27
900
Banquet Healthy Balance
Homestyle bar-b-que: 10.8 oz
3½
37
13
1210
Turkey & gravy
w/dressing:
3½
30
13
1060
Budget Gourmet Light-Healthy
Beef sirloin meat balls
& gravy:
10 oz.
4½
44
30
1030
Healthy Choice
Fettucini Alfredo:
8 oz.
3
32
6
600
Salisbury steak
w/ mushroom gravy:
11 oz.
3½
21
6
600
Lean Cuisine
Chicken Chow Mein:
9 oz.
3
37
4
590
French bread pizza dinner: 6 oz.
3
56
5
590
Chicken Parmesan
w/ Spaghetti:
1 pkg
4
37
5
520
Swedish meatballs:
1 pkg
4
35
7
690
Glazed Chicken w rice: 1 pkg
3
25
6
480
Baked Chicken
w/ stuffing/ Potatoes:
1 pkg
3
33
5
690
SWANSON
Fish and chips:
10 ¼ oz
3
33
17
690
Swiss Steak:
10 oz.
4½
39
16
980
11.25 oz.
POINTS FOR GOOD NUTRITION PAGE 41
COMBINATION DISHES, CASSEROLES AND FROZEN DINNERS
Food
Serving
Size
Beans and franks:canned 1 c
Calorie
Points
4½
Carb
grams
35
Fat
grams
14
Sodium
milligrams
1210
Beef pot pie:
7 oz,
5½
37
15
1000
Burrito, beef:
1 – 6 in.
4½
37
13
550
Bean w/ cheese:
1 large
2
54
8
480
Bean w/o cheese:
1 large
2
54
8
480
Cabbage rolls:
8 oz.
2½
23
7
55
Cashew Chicken:
4 oz.
4
8
22
634
Rice: fried
½c
2
26
1
710
Chicken ala King:
Frozen
Homemade
5 oz.
1c
2
6
14
12
5
34
410
760
Chicken and Noodles:
Homemade
Swanson-budget
1c
10 ½ oz meal
5
4
26
45
8
8
600
740
Chicken Pot Pie:
7 oz.
4½
36
18
950
Chili beef:
1c
2
21
6
1035
Beef w/ beans:Campbell’s ½ c
2
24
5
910
Chili Beef: Healthy Choice 1 c
2½
32
2
440
Chili w/ beans:
1c
4½
34
7
1220
Chili w/o beans:
1c
5½
17
9
970
1c
1
30
27
850
1c
1½
10
2
1185
Egg Roll:
6” long
3
20
8
380
Enchilada: no chili:
2 ½ oz.
1½
11
2
190
Chow mein: canned
Beef, chicken, shrimp
Pork
PAGE 42
POINTS FOR GOOD NUTRITION
COMBINATION DISHES, CASSEROLES AND FROZEN DINNERS, cont.
Food
Serving
Size
Hamburger helper:
1c
5
22
1
760
Fettucini: alfredo
1c
6
29
21
400
Lasagna: frozen
1c
4
40
11
520
Macaroni & cheese: box ¾ c
4
49
2
459
Frozen Pizza:
Totino’s, cheese
4
34
14
620
Totino’s, Canadian- style
Bacon
½ 10.4 oz
4
35
15
759
Totino’s pepperoni
½ of 10.2 oz
5
35
21
860
½ of pizza
2½
45
3
320
5
65
7
660
1 – 9 oz.
4
39
7
580
Pork and beans:
1c
2½
60
1
1370
Quiche:
Lorraine
1 slice
5
25
39
220
1 slice
4
14
20
90
8 oz.
3
36
7
950
Spaghetti & meat sauce:
Canned
8 oz.
3
26
8
1100
Frozen: Lean Cuisine
11.5 oz.
4
47
5
590
Weight Watchers:
10 oz.
3
45
6
560
Spanish Rice:
½c
1½
26
0
495
Stew:
Home made
8 oz.
4
20
5
460
Canned, Dinty Moore
8 oz
3
9
4
460
Canned, Armour
8 oz.
3
5
3
380
Light frozen pizza:
½ of 9.8 oz.
Weight Watcher’s Smart Ones:
Four Cheese
1 – 6.56 oz.
Pepperoni
Plain or vegetable
Ravioli:
beef or cheese canned
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 43
COMBINATION DISHES, CASSEROLES AND FROZEN DINNERS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Sweet and Sour Chicken:4 oz.
4½
20
7
510
Rice: fried
½c
2
26
1
710
2
3
21
10
980
Tamales: canned
Tuna helper: prepared
1 serving
3
31
4
750
Tuna noodle casserole:
1c
4
37
10
1130
Tuna salad:
1 c
2½
6
8
370
1
½
4
3
10
Won ton: fried
appetizer size
PAGE 44
POINTS FOR GOOD NUTRITION
BEVERAGES
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Alcoholic:
Beer: regular
12 oz.
2
13
0
18
Beer: light
12 oz.
1½
5
0
12
Bloody Mary Cocktail:
5 oz.
1½
5
0
332
Coffee: liqueur
1 ½ oz
2
24
0
4
Crème de menthe:
1 ½ oz
2½
21
0
3
Daiquiri:
2 oz.
1½
4
0
3
Gin, rum, vodka,
whiskey, tequila:
1 ½ oz.
1
0
0
0
Manhattan:
2 oz.
2
2
2
2
Martini: no olives
2 ½ oz.
2
0
0
2
Piña Colada:
4 ½ oz.
3½
40
3
8
Tom Collins:
10 oz.
1½
3
0
38
Wines:
Dessert:
2 oz.
½
1
0
3
Table red:
3 ½ oz.
1
2
0
5
Table white:
3 ½ oz
1
1
0
5
Non-alcoholic
Carbonated Soda:
Fruit flavors: Diet
12 oz.
0
0
0
4
Cola: Diet
12 oz.
0
0
0
57
Club soda: Diet
12 oz.
0
0
0
75
Cream soda:
12 oz.
2½
49
0
45
Cola type:
12 oz.
2
39
0
15
Ginger Ale:
12 oz.
1½
32
0
26
Grape:
12 oz.
2
42
0
56
POINTS FOR GOOD NUTRITION PAGE 45
BEVERAGES, cont.
Food
Serving
Size
Non-Alcoholic, carbonated: cont.
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Lemon-Lime:
12 oz.
2
38
0
40
Mineral Water:
12 oz.
0
0
0
0
Orange:
12 oz.
2
46
0
45
Pepper-type:
12 oz.
2
38
0
40
Root beer:
12 oz.
2
39
0
48
Tonic or quinine water: 12 oz.
1½
32
0
15
Non-carbonated drinks
Coffee:
6 oz.
0
0
0
4
Sugar-free Kool-Aid,
Crystal Light, etc.:
8 oz.
0
0
0
0
Gatorade:
8 oz
½
0
0
110
Lemonade:
from concentrate
8 oz
1
25
0
7
Limeade:
fm concentrate
8 oz
1
27
0
5
Tea:
6 oz.
0
0
0
5
PAGE 46
POINTS FOR GOOD NUTRITION
MISCELLANEOUS ITEMS
Food
Baking powders:
Low sodium
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1 tsp
0
2
0
0
Regular
1 tsp
0
0
0
530
Baking soda
1 tsp
0
0
0
1368
Cream of tartar
1 tsp
0
2
0
2
Barbeque sauce:
2 Tbsp
1
13
0
390
Bouillon:
Cube
1 cube
0
13
1
1019
Bran: oat or wheat crude 2 Tbsp
1/2
205
2
1
Bread stuffing: fm mix
1c
5
22
17
1086
Catsup:
2 Tbsp
½
4
0
178
Chocolate:
Baking
1 oz.
2
8
16
4
1 Tbsp
1
7
0
16
Thin syrup (Hershey’s) 2 Tbsp
1
25
0
25
Cocoa, dry powder
½
3
1
1
1½
11
9
10
Powder mix for milk
1 Tbsp
Coconut: Baker’s angel flake
Sweetened, dried
1 oz.
Coffee creamer: dry
1 Tbsp
0
2
0
10
Cornstarch:
1 tsp
0
2
0
0
Fudge: topping
2 Tbsp
1½
21
6
50
Gelatin: unflavored, dry 2 envelopes
½
6
0
30
Guacamole:
2 Tbsp
1
1
9
180
Gum: regular
1 stick
½
3
0
0
Gum: sugar free
1 stick
0
2
0
0
POINTS FOR GOOD NUTRITION PAGE 47
MISCELLANEOUS ITEMS, cont.
Food
Serving
Size
Herbs: all varieties
-
0
0
0
0
Horseradish:
4 Tbsp
½
6
0
55
Hot cocoa beverages:
Dry mix
1 oz. pkt
1½
22
2
140
Instant + skim milk
1 pkt
1½
18
0
177
Instant, sugar-free
1 pkt
½
9
0
168
Instant breakfast w/o milk:
Vanilla
1 pkt
1
27
0
198
Instant breakfast w/o milk:
Vanilla, sugar-free
1 pkt
1
12
0
95
Mustard: prepared
3 Tbsp
½
0
0
570
Olives:
Green, small
10
½
2
3
280
10
½
3
5
380
Pam: no stick spray
2 second
0
0
0
0
Picante sauce:
2 Tbsp
0
2
0
220
Pickles:
Dill
1 med
0
3
0
830
Dill Slices
8 slices (1 ½”)
0
0
0
315
Sweet gherkins
1 small
½
6
0
165
Sweet relish
1 Tbsp
<½
5
0
140
3 ½ c, popped
1
20
1
1
3 c, popped
1½
20
9
285
Butter flavor
3 c, popped
1½
15
6
90
Butter, light
3 c, popped
1
15
3
180
Ripe, black, large
Popcorn:
Air popped, unsalted
Cooked in fat, salted
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Microwave, popped
PAGE 48
POINTS FOR GOOD NUTRITION
MISCELLANEOUS ITEMS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Popcorn: cont.
Kettle corn
3 c. popped
1½
12
9
195
Butter flavor,
94% fat free
3 c. popped
½
12
0
90
1 tsp
0
0
0
280
1 tsp
0
0
0
2325
Salt substitute:
potassium chloride
1 tsp
0
0
0
0
Soy sauce:
1 Tbsp
0
0
0
920
Soy sauce: lite
1 Tbsp
0
1
0
575
Spices, or blends w/o sodium:
All varieties
any amount
0
0
0
0
Sweet and sour sauce:
¼c
1
28
0
210
Steak sauce:
¼c
1
9
0
1025
Syrup:
Lite
¼c
1
26
0
180
Maple
¼c
½
12
0
100
Sugar free
¼c
½
12
0
100
Tabasco sauce:
1 tsp
0
0
0
30
Taco sauce:
1 Tbsp
0
1
0
90
Taco sauce: chunky
2 tsp
<½
3
0
190
Tartar sauce:
2 Tbsp
1
3
7
300
Teriyaki sauce: bottled
1 Tbsp
<½
3
0
690
Tomato products:
Paste, canned w/o salt
2 Tbsp
½
6
0
10
Salt:
Lite
Table
Fat
grams
Sodium
milligrams
Puree,
canned w/ added salt
¼c
<½
4
0
15
Sauce, canned w/ salt
¼c
<½
4
0
300
0
0
0
0
Vanilla & other extracts: any amount
POINTS FOR GOOD NUTRITION PAGE 49
MISCELLANEOUS ITEMS, cont.
Food
Serving
Size
Vinegar:
cider or distilled
Carb
grams
Fat
grams
Sodium
milligrams
0
0
0
0
Water chestnuts: canned ½ c
<½
5
0
10
Whipped Topping:
Dream whip
1 Tbsp
<½
2
1
10
Frozen, regular
2 Tbsp
<½
2
1½
0
Frozen, lite
2 Tbsp
<½
3
1
0
Frozen, fat free
2 Tbsp
<½
3
9
5
Worcestershire sauce:
1 tsp
0
1
0
65
Picante sauce:
2 Tbsp
0
2
0
220
Salsa: chunky
2 Tbsp
0
0
2
230
PAGE 50
1 Tbsp
Calorie
Points
POINTS FOR GOOD NUTRITION
SWEETS AND DESSERTS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Cakes: no icing
Angelfood
1/12 pkg
2
30
0
310
Standard mix
1/12 pkg
2
34
4
270
Gingerbread
1/8 pkg
3
38
7
340
2 Tbsp
2
23
6
70
6 Tbsp
1
24
0
55
6 pieces, 2.5 oz
3½
55
6
184
Chocolate Chips,
milk choc
1 Tbsp
1
9
5
9
Chocolate Kisses
and pieces
1.4 oz.
3
23
8
34
Dinner mints
¼ cup
1
25
0
60
Fudge, choc.
1 oz
1½
21
5
65
Hard candies
1 oz.
1½
28
0
11
Jelly beans
1 oz.
1½
26
0
11
Lifesavers
1 oz
½
10
0
0
Marshmallows:
3 regular
1
18
0
9
Mini Milky Way bar:
.6 oz
1
34
10
29
M&M’s: plain
1.69 oz pkg
3
34
10
29
M&M’s: peanut
1.74 oz pkg
3½
30
13
13
Peanut brittle:
1 oz
2
20
5
128
Peppermint patty:
1.5 oz
2
34
3
10
Reese’s p’butter cups:
2 pieces, 1.8 oz
3½
27
16
160
Cheesecake:
1/6 of 17 oz
3
20
18
165
Cookies:
Animal crackers
8 cookies
2
23
4
150
Cake icing:
Canned, reg, vanilla
Fat free frosting mix
Candy:
Caramels
POINTS FOR GOOD NUTRITION PAGE 51
SWEETS AND DESSERTS, cont.
Food
Serving
Size
Cookies: cont.
Brownies
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1/12 pkg (12.4 oz) 2
23
4
120
Regular mix
1/18 of pkg
2½
27
9
125
“lite” mix
1/18 of pkg
2
27
3
120
chocolate chip
3
2
20
8
105
Fig Newtons
2 bars
1½
22
0
115
Fig Newtons, fat free
2 bars
1
22
0
115
Gingersnaps
4 cookies
1½
22
3
230
Graham crackers
2 cracker sheets
(8 crackers)
2
24
3
190
Graham crackers,
low fat
2 cracker sheets
(8 crackers)
1½
26
2
190
Oatmeal
2 2 ½ inch
2
23
5
190
Oreos
3 cookies
2
24
7
210
Oreos-reduced fat
3 cookies
2
26
4
190
Peanut butter
3 cookies
1
32
6
125
Vanilla wafers
8 wafers
1
22
6
115
Vanilla wafers,
reduced fat
8 wafers
1
24
2
110
Cinnamon rolls:
1 roll
3
36
9
440
Chocolate éclairs:
5 mini
4
25
18
120
Custard:
Instant, fm mix
½ cup
2
25
3
190
½ cup
3
15
7
109
Cream puffs:
6 mini
3
20
16
17
Danish pastry: fruit
1 pastry
3½
34
13
250
Doughnuts: cake, plain
1
2½
23
11
260
Donut gems: powdered
4
3
32
12
270
Baked: home made
PAGE 52
POINTS FOR GOOD NUTRITION
SWEETS AND DESSERTS, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
½ cup
1
19
0
90
sugar free,plain
½ cup
0
0
0
60
Granola bar: plain
2 bars
2
29
6
160
2
30
5
170
Gelatin:
regular, plain
Cupcake:
choc.cream-filled
1
Fat
grams
Sodium
milligrams
Ding-dongs:
2 cakes
5
45
19
250
Zingers:
1 cake
2
25
5
140
Twinkies:
1 cake
2
25
5
200
Oatmeal cream pies:
Little Debbie
1 cookie
2
26
7
190
2
29
3
180
Little Debbie ,reduced fat 1 cookie
Honey buns:
1
4½
35
21
200
Jams:
regular jams, jellies,
preserves
1 Tbsp
½
13
0
5
light, sugar free jams
jellies, preserves
1 Tbsp
0
5
0
0
Spreadable Fruit
1 Tbsp
½
10
0
0
1/8 of 9 in
5
58
19
325
Apple, frozen
1/8 of 9 in
4
44
14
380
Apple reduced fat
No sugar added frzn
1/6 of 8 in
3
32
8
290
Cherry, home made
1/8 of 9 in
6½
69
22
344
Cherry, frozen
1/8 of 9 in
4
45
14
400
Cherry, reduced fat
no sugar added, frzn
1/6 of 8 in
3
35
8
310
Pecan
1/8 of 9 inch
6½
63
27
320
Pumpkin
1/8 of 9 inch
3½
35
13
330
Pies:
Apple, home made
POINTS FOR GOOD NUTRITION PAGE 53
SWEETS AND DESSERTS, cont.
Serving
Size
Food
Popsicles:
Regular
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1 bar
½
11
0
0
1 bar
<½
9
0
45
Fruit Juice Bar:
1 bar
1
21
0
0
Puddings:
Cooked mix, regular
½c
2
20
3
135
Cooked, sugar free
with skim milk
½c
0
12
3
170
Instant mix, regular
with 2% milk
½c
2
23
0
350
Instant mix, sugar free
with skim milk
½c
1
6
0
330
½c
2
29
1
35
½c
1
25
0
30
½c
2
32
0
10
Le Carb: Frozen dessert ½ c
1
6
7
30
Sugars and Syrups:
Brown sugar
1 tsp
< 1/2
4
0
0
Brown sugar
1c
11
214
0
85
Powdered sugar
¼c
1½
30
0
0
Granulated white
1 tsp
<1/2
4
0
0
Granulate white
1 cup
11
200
0
2
Corn syrup
1 Tbsp
1
17
0
14
Honey
1 Tbsp
1
17
0
0
Molasses
1 Tbsp
½
14
0
7
Toaster Pastry:
fruit, frosted
1.8 oz
3
37
5
170
Whipped Toppings:
Dream Whip, mix
2 Tbsp
0
2
1
10
Sugar free
Sherbet:
Regular
Fat free sherbet
Sorbet:
PAGE 54
POINTS FOR GOOD NUTRITION
SWEETS AND DESSERTS, cont.
Food
Serving
Size
Whipped toppings: cont.
Frozen, regular
2 Tbsp
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
-
2
2
0
Frozen, lite
2 Tbsp
-
3
0
5
Frozen, fat free
2 Tbsp
-
3
0
5
POINTS FOR GOOD NUTRITION PAGE 55
FAST FOODS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
ARBY’S
Sandwiches:
Arby-Q
1
5
40
14
1530
Beef ’n Cheddar
1
6½
43
24
1240
Big Montana
1
8½
41
32
2080
Jr. Roast Beef
1
4
34
13
740
Reg. Roast Beef
1
4½
34
16
950
Super Roast Beef
1
6
47
23
1130
Chicken Bacon’n Swiss
1
8
49
33
1550
Chicken Cordon Bleu
1
8
47
35
1820
Grilled chicken Deluxe
1
6
37
22
1050
Hot Ham ‘n Cheese
1
4½
35
13
1450
Sub Sandwiches:
French Dip
1
6
42
18
1680
Italian Sub
1
10
49
53
2450
Philly Beef ‘n Swiss
1
9½
46
42
1940
Roast Beef Sub
1
10
47
48
2230
Turkey Sub
1
8½
51
37
Roast Ham & Swiss
1
10
74
34
2180
Salads:
Roast Chicken Caesar Salad
1
11
75
38
2160
Turkey Club Salad
1
5
9
21
920
Caesar Salad
1
1½
8
4
170
Grilled Chicken Caesar
1
3
8
8
920
Chicken Finger Salad
1
8
39
34
1300
Light Menu:
Lt. Grilled Chicken
1
4
30
5
1170
PAGE 56
POINTS FOR GOOD NUTRITION
Sodium
milligrams
2179
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
ARBY’S
Light Menu: cont.
Lt. Roast Chicken Deluxe 1
3½
33
5
1010
Lt. Roast Turkey Deluxe 1
3½
33
5
980
Garden Salad
1
1
14
1
45
Grilled Chicken Salad
1
3
14
4½
800
Roast Chicken Salad
1
2
15
2½
700
Side Salad
1
½
5
0
20
Sides:
Curly Fries, small
1 svg
4
39
15
770
Curly Fries, large
1 svg
8
78
30
1540
Cheddar Curly Fries
1 svg
6
54
24
1290
Homestyle Fries, sm
1 svg
4
42
13
570
Homestyle fries, lg
1 svg
7½
79
24
1070
Chicken Finger
4 pack
8½
42
38
1590
Chicken Finger Snack
1 svg
8
55
32
1540
Jalapeño Bites
1 svg
4½
30
21
670
Mozzarella Sticks
1 svg
6
34
29
1330
Onion Petals
1 svg
5½
43
24
300
Baked Potato/Butter
& Sour Cream
1
6½
65
24
680
Deluxe Baked Potato
1
9
67
34
750
Apple Turnover, Iced
1
6
65
16
230
Breakfast Items:
Biscuit w/ Butter
1 svg
4
27
17
780
Biscuit w/ Ham
1 svg
4½
28
20
830
Biscuit /w Sausage
1 svg
6
28
33
300
Biscuit w/ Bacon
1 svg
5
27
24
220
POINTS FOR GOOD NUTRITION PAGE 57
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
ARBY’S
Breakfast Items: cont.
Croissant w/Ham
1
4
29
19
1130
Croissant w/Sausage
1
6
39
32
600
Croissant w/Bacon
1
4½
28
23
520
Add Egg
1
1½
2
9
170
Add Slice Swiss Cheese
1
½
0
3
220
French Toastix, no syrup 1
5
48
17
440
Condiments
Arby’s Sauce Packet
1
<½
4
0
180
BBQ Dipping Sauce
1
½
10
0
350
Blue Cheese Dressing
1
4
3
31
580
Buttermilk Ranch Drsg
1
5
2
39
490
Buttermilk Ranch Drsg
Reduced/ Cal
1
1
13
0
750
Caesar Dressing
1
4
1
34
470
Croutons, Seasoned
½
½
15
70
5
French Toast Syrup
1
2
32
0
45
German Mustard Packet
1
0
0
0
60
Honey French Dressing
1
4
18
24
410
Horsey Sauce Packet
1
1
3
5
150
Italian Dressing
Reduced/Cal
1
<½
3
1
1030
Mayonnaise Packet
1
1
0
10
65
Mayonnaise Pck Lt,
Cholesterol-free
1.
<½
1
1½
110
Thousand Island dressing 1
4
9
28
480
Beverages:
Hot Chocolate
1½
23
1
120
PAGE 58
1
POINTS FOR GOOD NUTRITION
Sodium
milligrams
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
ARBY’S
Beverages: cont.
Jamocha Shake
1
6
82
15
390
Vanilla Shake
1
6
83
15
360
BOSTON MARKET
¼ White Meat Chicken
no skin or wing
1 serving
2½
2
4
480
¼ White meat chicken
with skin & wing
1 serving
4
2
12
510
¼ Dark Meat Chicken
no skin
1 serving
2½
1
10
440
¼ Dark Meat Chicken
with skin
1 serving
4½
2
21
500
½ Chicken with skin
1 serving
8
4
33
1010
Skinless Rotisserie
turkey breast
5 oz svg
2.5
3
2
850
Chicken Pot Pie
1
10
57
46
1530
Turkey Pot Pie
1
9½
58
41
1700
Honey Glazed Ham
5 oz svg
3
10
8
1460
Meatloaf
5 oz svg
4
16
19
650
Meatloaf & chunky
tomato sauce
5 oz svg
5
25
19
1020
Meatloaf & brown
gravy
5 oz svg
5
19
23
920
Marinated Grilled
Chicken
1 serving
3
1
10
220
Grilled Chicken BBQ
1 svg
5½
16
19
840
Grilled Chicken Teriyaki 1 svg
4
14
10
680
Turkey Bacon Club
1 sandwich
10
64
37
1680
Marinated Grilled Chicken 1 sandwich
9
45
36
810
POINTS FOR GOOD NUTRITION PAGE 59
FAST FOOD, cont.
Serving
Size
Food
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
BOSTON MARKET
Marinated Grilled Chicken
w/ no mayo
1 sandwich
6
45
13
640
Shredded BBQ Chicken
1 sandwich
8
102
11
2180
Chunky Chicken Salad
¾ cup
6½
4
39
930
Caesar Side Salad
1 serving
4
13
26
690
Grilled Chicken Caesar
salad
1 salad
9½
18
50
1290
Oriental Grilled Ckn. Salad
w/dressing, noodles
1 salad
9
58
24
1720
Oriental Grilled Ckn. Salad
w/o dressing, noodles
1 salad
4
20
10
280
Chicken Tortilla Soup
w/toppings
¾ cup
2
18
8
1060
Chicken Tortilla Soup
w/o toppings
¾ cup
1
7
4½
930
Chicken Noodle Soup
¾ cup
1½
8
4½
500
Cole Slaw
¾ cup
4
30
19
540
Cranberry Walnut Relish ¾ cup
5
75
4½
0
Fruit Salad
1 serving
1
16
0
15
Old-Fashioned Potato
salad
1 serving
3
22
12
450
Tortellini Salad
¾ cup
5
24
24
530
Butternut Squash
¾ sup
2
25
6
560
Chicken Gravy
1 serving
½
2
5
180
Creamed Spinach
¾ cup
3½
11
20
740
Green Beans
¾ cup
1
5
6
200
Green Bean Casserole
¾ cup
1
9
4½
670
Mashed Potatoes
¾ cup
3
30
9
590
PAGE 60
POINTS FOR GOOD NUTRITION
FAST FOOD, cont.
Food
Serving
Size
BOSTON MARKET, cont.
Mashed Potatoes/gravy ¾ cup
Calorie
Points
Carb
grams
3
32
9
780
Hot Cinnamon Apples
¾ cup
3½
56
4½
45
Macaroni & Cheese
¾ cup
4
33
11
890
New Potatoes
¾ cup
2
25
2½
150
Rice Pilaf
1 cup
2
24
4
520
Savory Stuffing
1 cup
2½
27
8
620
Sweet Potato Casserole
¾ cup
4
39
13
190
Steamed Vegetables
1 cup
½
6
0
135
Whole Kernel Corn
¾ cup
2½
30
4
170
Cornbread
1 serving
2½
33
6
390
Nestle Choc. Chip
1 cookie
5
51
19
350
Nestle Oatmeal Scotchie 1 cookie
5
47
20
350
Nestle Peanut Butter Chip 1 cookie
6
43
25
380
Nestle brownie
1 cookie
8
88
23
350
Apple Streusel Pie
1 slice
6
80
15
360
Pecan Pie
1 slice
7
66
24
210
Pumpkin Pie
1 slice
4
48
9
270
Chocolate Cake
1 slice
9
86
32
320
Hummingbird Cake
1 slice
9½
92
36
350
BURGER KING
Sandwiches:
Orig. Whopper Sandwich 1
10
52
46
1000
Orig. Whopper, no mayo 1
8
52
28
870
Orig. Whopper w/cheese 1
11 ½
53
53
1430
Orig. Whopper, no cheese 1
9
53
36
1310
Orig. Whopper, Jr.
5
32
22
570
1
Fat
grams
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 61
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
BURGER KING
Sandwiches: cont.
Orig. Whopper Jr.
no mayo
1
4
31
13
510
Orig. Whopper Jr.
w /cheese
1
6
32
26
790
Orig. Whopper Jr.
w/cheese, no mayo
1
5
32
17
730
BK Homestyle Griller
1
6½
35
27
760
BK Smokehouse Cheddar
Griller
1
10
32
48
1240
Hamburger
1
4
31
13
580
Cheeseburger
1
5
31
17
790
Double Hamburger
1
6
31
24
620
Double Cheeseburger
1
7
32
31
1050
Bacon Double Ch’burger 1
8
32
34
1240
BK Big Fish sandwich
1
9½
66
39
1160
Chicken Whopper
1
8
48
26
1370
Ckn. Whopper no mayo
1
5½
47
9
1250
Chicken Whopper JR.
1
4½
30
14
900
Chicken Whopper Jr,
no mayo
1
3½
30
6
840
Chicken Tenders
4 pieces
2
10
9
420
Chicken Tenders
6 pieces
3½
15
14
630
BK Veggie Burger
1
4½
45
10
770
BK Veggie Burger
no mayo
1
4
44
7
690
Sides:
French Fries, sm salted
1
3
29
11
410
French fries, sm no salt
1
3
29
11
240
Food
PAGE 62
POINTS FOR GOOD NUTRITION
Sodium
milligrams.
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
BURGER KING
Sides: cont.
French fries lg salted
1
6½
63
25
880
French fries lg no salt
1
6½
63
25
510
Onion Rings small
1
2½
22
9
260
Onion Rings large
1
6½
60
23
690
Dutch Apple Pie
1
4½
52
14
470
Fresh baked cookies
2 cookies
6
57
21
390
Chicken Caesar salad
1
2
5
6
730
Garden Salad
1
½
5
0
15
Vanilla Shake, med
1
9½
73
41
280
Choc. Shake, med
1
10 ½
89
42
380
Strawberry Shake, med
1
10 ½
88
41
300
Breakfast:
Croissan’Wich w/sausage
egg & cheese
1
7
24
39
1090
Croissan’Wich w/sausage
and cheese
1
5½
23
31
840
Egg’Wich w/canadian bacon
egg & cheese
1
5½
36
23
900
Egg’Wich / Canadian
bacon & egg
1
5
35
19
680
French Toast Sticks
5
5
46
20
440
Hash Brown Rounds, sm 1 svg
3
23
15
450
Hash Brown Rounds, lg
5
38
25
760
DAIRY QUEEN/BRAZIER
Sandwiches:
DQ Homestyle Hamburger 1
4
29
12
630
DQ “cheeseburger
4½
29
17
850
1 svg
1
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 63
FAST FOOD, cont.
Serving
Size
DAIRY QUEEN/BRAZIER
Sandwiches: cont.
DQ Homestyle Double
1
cheeseburger
DQ Homestyle Bacon
double cheeseburger
1
Calorie
Points
Carb
grams
Fat
grams
7
30
31
1130
8
31
36
1380
DQ Ultimate burger
1
9
29
43
1210
Hot dog
1
3
19
14
730
Chili ‘n Cheese Dog
1
4½
22
21
1090
Chicken Breast Fillet
1
6½
48
26
1090
Grilled Chicken
1
4
30
10
1040
Chicken Strip Basket
1
13 ½
102
50
2510
Salads:
Crispy Chicken w/Honey
mustard
1
9½
36
51
1060
Crispy Ckn w/ Fat Free
Italian
1
6
27
28
1290
Grilled Ckn w/ Honey
mustard
1
6
22
32
1050
Grilled Ckn w/ f/f Italian 1
3
13
9
1290
Sides:
Small French Fries
1
5
42
18
880
Med French Fries
1
6
53
23
1110
Onion Rings
1
4
39
16
180
Icy Treats:
DQ Vanilla Soft Serve
1
2
22
4½
70
Small Vanilla cone
1
3
38
7
115
Large Vanilla Cone
1
5½
65
12
200
Small Dipped Cone
1
4½
42
17
130
Small Chocolate Shake
1
7½
94
15
310
Med. Chocolate Shake
1
10
130
20
420
Food
PAGE 64
POINTS FOR GOOD NUTRITION
Sodium
milligrams
FAST FOOD, cont.
Serving
Size
DAIRY QUEEN/BRAZIER
Icy Treats: cont.
Small Misty Slush
1
Calorie
Points
Carb
grams
3
56
0
20
Med. Misty Slush
1
4
74
0
30
Sm. Chocolate Sundae
1
4
49
7
140
Banana split
1
7
96
12
180
Peanut Buster Parfait
1
10
99
31
400
DQ Sandwich
1
3
31
6
140
Chocolate Dilly Bar
1
3
21
13
75
Buster Bar
1
6
42
28
280
Starkiss
1
1
21
0
10
DQ Fudge Bar,
no sugar added
1
1
13
0
70
DQ Vanilla Orange Bar
no sugar added
1
1
17
0
40
Lemon DQ Freez’n cup
1
1
20
0
10
Sm. Choc. Sandwich
cookie blizzard
1
7
79
18
380
Food
Fat
grams
Sodium
milligrams
Sm Choc Chip Cookie
dough Blizzard
1
FAZOLI’S
Spaghetti w/ Marinara Sauce
Reg
1
9
99
24
440
8
111
8
140
Spaghetti w/ Meat Sauce
Reg
1
9
111
11
530
Spaghetti w/ meatballs
Reg
1
14
119
42
970
Fettucine Alfredo, reg.
1
11
119
22
230
Fettucine, Alfredo w/
broccoli, Reg.
1
11
125
23
250
11 ½
120
23
440
Peppery Chicken Alfredo 1
POINTS FOR GOOD NUTRITION PAGE 65
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
FAZOLI’S
Fettucine Alfredo/Shrimp
& Scallops
1
Garden-style Chicken
Penne
1
8
81
16
590
11
100
28
1040
Spicy Marinara w/ckn.
1
13
178
13
2420
Ravioli w/ Meat Sauce
1
7
65
17
800
Homestyle Lasagna
1
9
27
23
1140
Classic Sampler
1
11
90
22
800
Baked Spaghetti Parmesan
w/meatballs
1
13 ½
82
50
1390
Baked Ziti – reg
1
10
87
26
860
Cheese Pizza
1 double slice
6
58
15
970
Pepperoni pizza
double slice
7
61
22
1230
Combination pizza
double slice
7½
63
25
1360
Breadstick
1
2
18
6
310
Minestrone Soup
1 bowl
1½
23
½
910
Garden Salad
1
½
4
0
15
Caesar Side Salad
1
3
13
17
690
Chicken Caesar Salad
1
5½
17
29
1350
Pasta Salad
1
8
70
25
2010
Chicken finger salad
1
2½
8
9
540
Ckn. finger salad w/bacon
& honey mustard
1
5½
17
28
950
Italian Chef salad
1
3½
13
21
1450
House Italian Dressing
1
1½
5
9
510
Reduced Cal. Ital. Drsg
1
½
3
5
390
Honey French Dressing
1
2
9
12
210
Thousand Island Dressing 1
2
4
13
220
PAGE 66
POINTS FOR GOOD NUTRITION
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
FAZOLI’S
Ranch Dressing
1
2
Submarinos, orig. ½
1
Submarinos, mt.balls ½
Carb
grams
Fat
grams
Sodium
milligrams
1
17
210
15 ½
124
55
2530
1
17
128
59
2340
Submarinos – turkey ½
1
13
121
34
2440
Submarinos – club – ½
1
14 ½
121
44
2890
Panini sandwich
smoked turkey
1
9½
57
38
2110
Panini sandwich
chicken pesto
1
7
51
20
1350
Cheesecake
1 piece
4
17
22
220
Specialty Cheesecake
1 piece
4
22
22
200
Lemon ice
1
2½
45
0
95
5½
16
24
1116
KENTUCKY FRIED CHICKEN
Original Recipe breast
1 piece
Drumstick
1 piece
2
4
24
422
Thigh
1 piece
3½
6
18
747
1 piece
6
17
28
874
Drumstick
1 piece
2½
7
12
375
Thigh
1 piece
5
14
27
625
3 strips
4
18
16
1165
1½
17
6
440
Extra Crispy breast
Colonel’s Crispy Strips
Mashed Potatoes
& gravy
½ cup
Potato Wedges
4.8 oz
3½
28
13
750
Corn on the cob
1 piece
2
35
1.5
20
BBQ Baked Beans
5.5 oz
2½
33
3
760
Cole Slaw
5 oz
3
26
13.5
284
Biscuit
1
2½
20
10
560
POINTS FOR GOOD NUTRITION PAGE 67
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
LONG JOHN SILVER’S
Regular Battered fish
1 piece
3
16
13
700
Battered Chicken Plank
1 piece
2
9
8
400
Battered Shrimp
1 piece
½
3
2.5
125
Breaded Clams
1 order
3½
26
14
560
Lemon Crumb Fish
2 pieces
3
10
12
790
Hushpuppy
1 piece
1
9
2.5
25
Cole Slaw
½ cup
2
23
7
310
Corn Cobbett
1 cobbett
1
19
.5
0
Corn Cobbett w/ butter
1 cobbett
2
19
8
0
Rice
½ cup
2½
34
4
560
Fish Sandwich w/ Cheese 1
6½
46
25
1390
MCDONALD’S
Sandwiches:
Hamburger
1
3 1/2
35
10
590
Cheeseburger
1
4½
36
14
830
Quarter Pounder
1
5½
37
21
840
¼ Pounder w/ cheese
1
7
38
30
1310
Big Mac
1
8
47
34
1090
Filet-O-Fish
1
6½
47
34
1090
Chicken McGrill
Plain w/o mayo
1
4½
45
7
890
Small French fries
1 order
3
26
10
135
Medium French fries
1 order
6
57
22
290
Large French fries
1 order
7
68
26
350
Super Size French fries
1 order
8
77
29
390
Chicken McNuggets
6 pieces
2½
13
11
360
Food
PAGE 68
POINTS FOR GOOD NUTRITION
Sodium
milligrams
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
MC DONALD’S
Salads:
Chef Salad
1 salad
2
5
8
740
Garden Salad
1 salad
1½
4
6
120
Grilled Chicken Casesar
1 salad
1½
3
2.5
240
Fat Free Herb Vinaigrette 1 pkg
½
5
0
260
Ranch Dressing
1 pkg
2½
3
18
460
Red French Reduced
Calorie
1 pkg
1½
18
6
360
Breakfast:
Egg McMuffin
1
4
27
12
790
Sausage McMuffin
1
5
26
23
740
English Muffin
1
2
26
2
210
Sausage Biscuit
1
5½
30
28
930
Sausage Biscuit w/ egg
1
6½
31
33
1010
Biscuit, egg & cheese
bagel
1
7½
58
23
1490
Sausage
1 patty
2½
0
16
290
Scrambled eggs
2 eggs
2
1
11
170
Hash browns
1 order
1½
14
8
330
Hotcakes, plain
1 order
4½
58
8
630
Sausage Breakfast Burrito 1
4
24
16
680
Lowfat Apple Bran
muffin
1
4
61
3
380
Cheese Danish
1
5½
45
21
400
Desserts:
Vanilla Reduced Fat
Ice cream cone
1 cone
2
23
4.5
75
Strawberry Sundae
1
4
50
7
95
POINTS FOR GOOD NUTRITION PAGE 69
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
MC DONALD’S
Desserts: cont.
Butterfinger McFlurry
1 regular
8½
90
22
260
Baked Apple Pie
1 pie
3½
34
13
200
Vanilla Shake-small
1
5
59
9
250
Chocolate Shake, sm
1
5
60
9
250
Strawberry Shake-sm
1
5
60
9
180
PIZZA HUT
Pan Pizza, medium
Cheese
1 slice
4
28
14
590
Ham
1 slice
3½
28
12
610
Pepperoni
1 slice
3½
28
14
610
Veggie Lover’s
1 slice
3½
30
12
510
Supreme
1 slice
4
29
17
670
Chicken Supreme
1 slice
3½
29
12
580
Thin and Crispy, medium
Cheese
1 slice
2½
22
9
590
Ham
1 slice
2
21
7
610
Pepperoni
1 slice
2½
21
9
610
Veggie Lover’s
1 slice
2½
24
7
520
Supreme
1 slice
3½
23
13
710
Chicken Supreme
1 slice
2½
23
7
620
5
41
17
1140
The Big New Yorker, medium
Cheese
1 slice
Pepperoni
1 slice
5
41
16
1150
Ham
1 slice
4½
41
13
1160
Supreme
1 slice
6
43
23
1350
Veggie Lover’s
1 slice
6
52
22
1340
PAGE 70
POINTS FOR GOOD NUTRITION
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
1 pizza
8½
71
28
1370
Pepperoni
1 pizza
8½
70
28
1430
Ham
1 pizza
7½
70
23
1450
The Edge Pizza
Veggie Lover’s
1 square
1
9
3
180
Chicken Supreme
1 square
1
9
3.5
290
SCHOLTZSKY’S
Sandwiches:
Albacore Tuna, sm
1
4½
52
7
1230
Chicken Breast, sm
1
4½
54
3
1558
Chicken Breast, med
1
6½
80
4
2338
Dijon Chicken, sm
1
4½
49
4
1456
Dijon Chicken, med
1
6½
74
6
2202
Pesto Chicken, sm
1
4½
49
6
1297
Smoked Turkey Breast
sm
1
4½
50
5
1426
Smoked Turkey Breast
med
1
6½
75
7
2123
The Vegetarian, sm
1
4½
53
7
996
1
2
11
3
448
Garden
1
1
8
1
119
Small Garden
1
½
3
1
55
California Pasta salad
1
1½
10
3
250
Sante Fe Vegetable
1 cup
1½
20
02
680
Old-Fashioned Ckn Ndl. 1 cup
1½
18
2
1104
Red Beans & Rice
2
32
1
934
1½
12
3
1160
Food
PIZZA HUT, CONT.
Personal Pan Pizza
Cheese
Salads and Soups:
Chinese Chicken
1 cup
Vegetable Beef & Barley 1 cup
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 71
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
SONIC
Sandwiches:
No. 1 Sonic burger
1
8
43
36
753
No. 2 Sonic burger
1
6½
43
25
761
No. 1 Sonic cheeseburger 1
8½
44
42
1103
No. 2 Sonic cheeseburger 1
7½
44
31
1111
Bacon cheeseburger
1
10
44
49
1433
SuperSonic No. 1
1
12
45
66
1476
Super Sonic No. 2
1
11
46
55
1571
Jr. Burger
1
5
27
21
1294
Grilled cheese
1
4
39
12
830
BLT
1
8
42
41
1307
Bacon Cheddar Burger
1
9
60
38
1786
Chicken Club
1
9
75
29
1458
Country fried steak
1
9½
55
45
944
Country Fried Steak
1
10
56
47
804
Chicken strip dinner
1
10
86
32
1973
Chicken Strip Snack
1
3½
22
13
760
Grilled Chicken Sand.
1
4½
31
13
829
Breaded Chicken Sand.
1
8
66
23
427
Frozen Specialties:
Choc. Shake, reg .
1
7½
58
18
440
Choc. Shake, large
1
10
77
25
587
Strawberry Shake, reg
1
7
46
18
363
Str’berry Shake, large
1
9
61
24
484
Vanilla Shake, reg
1
6
32
18
363
Food
PAGE 72
POINTS FOR GOOD NUTRITION
Sodium
milligrams
FAST FOOD, cont.
Calorie
Points
Carb
grams
Fat
grams
SONIC
Frozen Specialties: cont.
Vanilla Shake, large
1
8
42
24
484
Banana Split
1
6
75
11
224
Hot Fudge Sundae
1
5
40
15
255
Ice Cream Cone
1
4
23
11
223
Add 1oz Malt to any shake
1½
22
1
Breakfast:
Sonic Bacon Egg & Cheese
Toaster
1
6½
40
29
1698
Sonic Sausage Egg & Cheese
Toaster
1
7½
44
36
1038
Sonic Ham Egg & Cheese
Toaster
1
6
41
19
2079
Breakfast Burrito
1
10
47
47
1535
Wraps:
Grilled Chicken Wrap
1
7
40
27
1035
Grilled Chicken Wrap
w/o Ranch
1
5
38
12
820
Chicken Strip Wrap
1
7½
55
29
1071
Chicken Strip Wrap
w/o Ranch
1
6
53
13
856
Fritos Chili Cheese Wrap 1
10
68
42
1172
Hot Dogs:
Reg. Cheese Coney
1
5
24
24
962
Reg. Coney, Plain
1
3½
22
16
657
Extra long cheese coney 1
9
47
42
1648
Extra long coney plain
6½
44
27
1162
SUBWAY
7 Under 6grams fat Trademark 6” Subs
Ham
1 – 6” sub
3½
39
5
1260
39
5
850
Food
Roast Beef
Serving
Size
1
1 –6” sub
3½
Sodium
milligrams
23
POINTS FOR GOOD NUTRITION PAGE 73
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
SUBWAY
Roasted Chicken Breast
1 –6” sub
4
40
6
880
Subway Club
1 – 6” sub
4
40
5
1250
Turkey Breast
1 –6”—sub
3½
39
4
1000
Turkey Breast & Ham
1 – 6” sub
3½
40
5
1210
Veggie Delite
1 – 6” sub
2½
37
3
500
6” Classic Sub Sandwiches:
B.M.T.
1 – 6” sub
6
40
24
1740
Cold Cut Trio
1 – 6” sub
5½
40
20
1670
Meatball
1 – 6” sub
6½
46
25
1350
Seafood and Crab
1 —- 6” sub
5
46
16
1270
Steak and Cheese
1 – 6” sub
5
41
13
1200
Subway Melt
1 –-6” sub
5
39
21
1180
Tuna w/ light mayo
1 – 6” sub
5½
39
21
1180
TACO BELL
Tostada
1 tostada
3½
27
12
640
Mexican Pizza
1 pizza
7
42
35
1040
Taco Salad w/ Salsa
1 order
11 ½
69
52
2250
Taco Salad w/o shell
1 order
5½
31
22
1510
Chicken Quesadilla
1order
7
40
30
1270
Taco
1 taco
3
18
12
330
Taco Supreme
1 taco
3½
20
16
350
Soft taco, beef
1 taco
3
20
10
570
Soft taco, chicken
1 taco
2½
19
7
480
Bean Burrito
1 burrito
5
54
12
1080
7-layer Burrito
1 burrito
7
65
22
1270
Burrito Supreme, beef
1 burrito
6
50
18
1210
Food
PAGE 74
POINTS FOR GOOD NUTRITION
Fat
grams
Sodium
milligrams
FAST FOOD, cont.
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
TACO BELL
Burrito Supreme, chicken 1 burrito
5½
49
16
1120
Chalupa Supr. Chicken
1 order
5
28
20
490
Gordita Supr. Chicken
1 order
4
28
13
530
Nachos
1 order
4
34
18
560
Nachos Supreme
1 order
6
44
24
800
Nachos Bell Grande
1 order
10
83
39
1300
Pintos ‘n Cheese
1 order
2½
18
8
640
Mexican Rice
1 order
2½
23
9
750
Cinnamon Twists
1 order
2
27
4.5
190
TCBY TREATS
Nonfat Frozen Yogurt
½ cup
1½
23
0
60
No Sugar Added
Nonfat Frozen yogurt
½ cup
1
20
0
35
96% fat free frozen
yogurt
½ cup
2
23
3
60
Nonfat & Nondairy
Sorbet
½ cup
1½
24
0
30
Mrs. Field’s Premium Ice
Cream Mint Chocolate ½ cup
3
23
15
45
Pralines & Cream
½ cup
3
22
13
65
Chocolate Chunk
Cookie Dough
½ cup
2½
18
14
50
Very Berry Strawberry
½ cup
2½
19
11
45
Juice Smoothies:
Mighty Berry
1
4
75
5
Pineapple Combustion
1
4½
77
4½
10
Non-Fat Yogurt Smoothie
Banana Berry Blast-Off 1
5½
98
0
60
Tropical Bliss
5
88
0
60
1
Sodium
milligrams
65
POINTS FOR GOOD NUTRITION PAGE 75
FAST FOOD, cont.
Serving
Size
Food
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
TCBY TREATS
Peanut Butter Fusion
1
10
88
36
440
Golden Vanilla Yogurt
Banana Berry Blast-Off
1
5½
95
3
50
Pina Chillada
1
6
97
7
50
VILLAGE INN
Healthy Benedict
1 serving
5
45
10
947
Veggie Omelet w/toast
1 serving
5
51
11
840
Veggie Omelet
w/Multi-Grain Pancakes 1 serving
9
120
14
960
Turkey & Veggie Omelet
w/ toast
1 serving
5½
54
6
766
Turkey & Veggie Omelet
w/Pancakes
1 serving
9½
123
10
891
Turkey & Veggie
w/multi Grain Pancakes 1 serving
9½
123
10
891
Fruit & Nut Pancakes
10 ½
165
16
700
Cinnamon Raisin French
Toast
1 serving
10
146
14
732
Garden Vegetable Turkey
Grill
1 serving
4½
37
9
467
Garden Burger
1
5½
72
7
941
Turkey Salsa Sandwich
1 sandwich
4
37
4
537
WENDY’S
Sandwiches:
Classic single
w/everything
1
5½
37
19
920
Jr. Hamburger
1
3½
34
9
620
Jr. Cheeseburger
1
4
34
12
800
Jr. Bacon Cheeseburger 1
5
34
19
870
Grilled Chicken
1
4
36
7
740
Chicken Club
1
6
47
20
940
PAGE 76
1 serving
POINTS FOR GOOD NUTRITION
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
WENDY’S
Salads:
Chicken BLT Salad
1
4
10
16
1100
Homestyle Croutons
1 pkg
1
9
2.5
120
Honey Mustard Dressing 1 pkg
4
12
29
140
Low-Fat Honey Mustard 1 pkg
1½
23
3.5
370
Mandarin Chicken salad 1
2
17
1.5
650
Roasted Almonds
1 pkg
2
4
12
70
Crispy Rice Noodles
1 pkg
1
10
2
180
Oriental Sesame dsg
1 pkg
4
12
11
230
Spring Mix Salad
1
2½
12
11
230
Honey Roasted Pecans
1 pkg
2
5
13
65
House Vinaigrette Dsg
1 pkg
3
9
20
830
Taco Supreme Salad
1
5
29
17
1090
Taco chips
1 pkg
3
25
11
150
Salsa
1 pkg
½
6
0
15
Sour Cream
1 pkg
1
1
6
440
Sides:
Corn dog
1
3½
23
17
480
Reg. French fries
1
2½
22
11
648
Reg. Cheese Fries
1
3½
23
17
998
Reg. Chili Cheese fries
1
4
24
19
952
Large French fries
1
3½
3
13
758
Large Cheese Fries
1
4
31
19
1108
Lg Chili Cheese fries
1
5
32
22
1062
Reg. Tater Tots
1
3½
27
16
1046
Food
Sodium
milligrams
POINTS FOR GOOD NUTRITION PAGE 77
FAST FOOD, cont.
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
1
4½
28
22
1396
Reg. Chili Cheese Tater
Tots
1
5
28
25
1350
Regular Onion Rings
1
4½
66
7
486
Fritos Chili Pie
1
8
36
44
816
Mozzarella Sticks
1
5
35
19
1300
Ched “R” Peppers
1
3½
29
12
1056
Food
WENDY’S
Reg. Cheese Tater Tots
PAGE 78
POINTS FOR GOOD NUTRITION
FATS
Food
Serving
Size
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Bacon:
Cooked
1 slice
1/2
0
2 1/2
92
Sizzlean
1 slice
1/2
0
5
276
Turkey
1 slice
1/2
0
2 1/2
207
Butter and Butter Substitutes:
Salted
1 tsp.
1/2
0
5
46
Salted
1/2 cup
12
0
97 1/2
276
Unsalted
1 tsp.
1/2
0
5
0
Butter Buds, dry
1 tsp.
0
1.5
0
31
Molly McButter
1 tsp.
0
1.0
0
176
Gravy:
Thick brown, homemade 1/4 cup
2
5
5
675-775
Lard:
1 Tbsp.
1 1/2
0
12 1/2
0
Margarine:
Stick or tub
1 tsp.
1/2
0
5
25-45
Unsalted
1 tsp.
1/2
0
5
0
Squeeze
1 tsp.
1/2
0
2 1/2
35-45
Light tub
1 Tbsp.
1/2
0
5
50-120
Light stick
1 Tbsp.
1
0
7 1/2
70
Mayonnaise:
Regular
1 Tbsp.
1 1/2
3 1/2
12 1/2
70-105
Mayonnaise, light
1 Tbsp.
1/2
2
5
95-115
Mayonnaise, fat free
1 Tbsp.
0
2
0
115
Miracle Whip
1 Tbsp.
1
1 1/2
7
85
Miracle Whip, light
1 Tbsp.
1/2
2
4
95
Miracle Whip, fat free
1 Tbsp.
0
1/2
0
120
POINTS FOR GOOD NUTRITION PAGE 79
FATS, cont.
Serving
Size
Food
Calorie
Points
Carb
grams
Fat
grams
Sodium
milligrams
Oil:
Canola; corn, cottonseed, olive, peanut,
safflower, soybean, sunflower
1 tsp.
1/2
0
0
5
Salt Pork:
1 oz.
3
0
23
414
Salad Dressing:
Blue or Roquefort
1 Tbsp.
1
1
8
161
Blue or Roquefort,
fat free
1 Tbsp.
0
5
0
150
Catalina French
1 Tbsp.
1
4
5
185
Catalina French, light
1 Tbsp.
1/2
1 1/2
2
200
Catalina French,
fat free
1 Tbsp.
1/2
6
0
175
Italian
1 Tbsp.
1
1.5
7.5
115
Italian, light
1 Tbsp.
1/2
1.5
3
120
Italian, fat free
1 Tbsp.
0
1
0
145
Oil and Vinegar
1 Tbsp.
1
0
9
0
Poppy seed
1 Tbsp.
1
4
6
70-100
Poppy seed,
reduced calorie
1 Tbsp.
1/2
2
3
92
Ranch
1 Tbsp.
1
1
9
130
Ranch, light
1 Tbsp.
1
2 1/2
1
120
Ranch, fat free
1 Tbsp.
0
6
0
165
Ranch with sour cream
or bacon
1 Tbsp.
1
1
10
140
Red wine vinegar
1 Tbsp.
0
1.5-5
0
200
Thousand Island
1 Tbsp.
1
2.5
6
115-150
Thousand Island,
fat free
1 Tbsp.
0
5
0
150
PAGE 80
POINTS FOR GOOD NUTRITION
EXPERIENCE
INNOVATION
TEAMWORK
VISION
COMPASSION
WISDOM
THE
PRAYER
POWER TO
MAKE HEALTHY & WISE
FOOD CHOICES
For additional information:
St. John’s Nutrition Center
1235 East Cherokee
Springfield, MO 65804
417-820-5433
POINTS FOR
GOOD NUTRITION
T H E P OW E R O F
Heart Institute
F13145
(Rev. 05/05)