ITEM AMOUNT POINTS
Apple Juice 1/2 Cup 1
Apples 1 Small 1
Applesauce 1 Cup 2
Asparagus 12 Spears 0
Bagel 1 small or 1/2 large 3
Banana 2
Baked Beans 1/2 Cup 2
Green Beans 1 Cup 0
Kidney Beans 1/2 Cup 1
Pinto Beans 1/2 Cup 2
Pork & Beans 1/2 Cup 2
Refried Beans 1/2 Cup 2
Beef - Ground 1/2 Cup 3
Blackberries 1 Cup 1
Blueberries 1 Cup 1
Bologna 1 Slice 2
Bread 1 Slice 2
Bread - High Fiber 1 Slice 1
Bread - Pita 1 Small 1
Broccoli 1 Cup 0
Burritos - Bean 1 Small 5
Cabbage 1 Cup 0
Cantaloupe 1/4 Melon 1
Carrots 1 Cup 0
Carrots Baby, 10 0
Carrots Large 2 0
Cashews 14 Nuts 4
Cauliflower 1 Cup 0
Celery 1 Cup 0
Cottage Cheese Low Fat 1 Cup 3
Cream Cheese 4 TBSP 1
Cheeries 1 Cup 1
Cookies - Gingersnaps2 Cookies 1
Chips - Corn 30 Small or 10 Large 4
Chips - Potato Bakes 11 Chips 2
Corn - Kernels 1 Cup 2
Corn - on the cob 1 Ear 1
Crackers - Fat Free 7 Crackers 1
Crackers - Graham 2 Squares 1
Crackers - Saltines 4 Crackers 1
Cranberry Sauce 1/4 Cup 2
Cream - Whipping 1/4 Cup 1
Cucumber 1 Cup 0
Dressings, Salad
Creamy - Fat Free 2 TBSP 1
Creamy - Red. Fat 2 TBSP 2
Italian - Fat Free 2 TBSP 0
Mayonnaise - FFree 4 TBSP 1
Mayonnaise - R. Cal 2 TSP 1
Mayonnaise - Reg. 1 TSP 1
Eggs - White 1 Egg 0
Eggs - Whole 1 Egg 2
English Muffin 1 Muffin 2
Fajitas - Chicken 2 Fajitas 8
Fish - Tuna in Water 1/2 Cup 3
Fish - Shrimp 1/2 Cup 1
Fish - Sticks 4 Frozen Breaded 5
Flour 2 TBSP 1
Frankfurter - Fat-Free 1 Hotdog 1
Frankfurter - Light 1 Hotdog 2
Frankfurter - Reg. 1 Hotdog 5
Frankfurter - Turkey 1 Hotdog 3
French Fries Fastfood 1 Med. Serving 6
French Fries - Frozen 15 Baked 3
Frensh Toast 2 Slices 7
Fruit - Dried Mixed 1/4 Cup 1
Fruit Salad 1 Cup 2
Garlic Bread 1 Slice 5
Grapes 1 Cup 1
Gravy - Brown 1/4 Cup 2
Gravy - Cream 1/4 Cup 4
Guacamole 1/4 Cup 2
Gum 1 Piece 0
Ham - Lean 1 Slice 2
Honey 1 TBSP 1
Honeydew Melon 1 Cup 1
Ice Cream - Fat-Free 1/2 Cup 2
Ice Cream - Light 1/2 Cup 3
Ice Cream - Regular 1/2 Cup 4
Ice Cream - Cone 1 Small 1
Ice Cream - Sandwich1 3
Jam / Jelly 1 TBSP 1
Ketchup 1/4 Cup 1
Lasagna with Meat 1 Cup 6
Lettuce 1 Cup 0
Lunch Meat - Lean 1 Slice 1
Lunch Meat - Reg. 1 Slice 2
Macaroni Noodles 1 Cup 4
Mandarin Orange 2 Small 1
Mandarin Orange 1 Serving 1
Margarine - Fat - Free 4 TBSP 1
Margarine - Red. Cal 2 TSP 1
Margarine - Reg. 1 TSP 1
Marinara Sauce 1/2 Cup 3
Meat Loaf 1 Slice 6
Milk - Fat-Free 1 Cup 2
Milk - Low-Fat or Light 1 Cup 2
Milk - Reduced-Fat 1 Cup 3
Mushroom - Fresh 1 Cup 0
Nectarine 1 (5 oz) 1
Noodles - Egg 1 Cup 4
Oil - Vegetable 1 TSP 1
Olives 10 Small 1
Olives 6 Large 1
Onion Rings 1 Serving 7
Onions - Cooked 1 Cup 1
Onions - Uncooked 1 Cup 0
Orange - Juice 1/2 Cup 1
Orange - Sections 1 Cup 1
Orange - Whole 1 Orange 1
Pancake 1 3
Pasta - Regular 1 Cup 4
Pasta - Wheat 1 Cup 3
Pasta - Sauce 1/2 Cup 2
Peaches - Canned 1 Cup 2
Peaches - Fresh 1 Peach 1
Peanut Butter 1 TBSP 2
Peanuts 40 Nuts 4
Pears - Canned 1 Cup 2
Pears - Fresh 1 Pear 1
Peppers 1 Cup 0
Pickles - Dill 1 Large 0
Pineapple - Canned 1 Cup 2
Pizza - Fast Food 1 Thin Crust 4
Pizza - Fast Food 1 Medium Crust 5
Pizza - Fast Food 1 Thick Crust 7
Popcorn - Air Popped 3 Cups 1
Popcorn - MW Red.Fat 5 Cups 1
Pork - Lean 1 Slice, 1 Chop 3
Pork - Regular 1 Slice, 1 Chop 5
Potatoes - Baked 1 Large 3
Potatoes - Mashed 1/2 Cup 2
Pretzels - Soft 1 (2 1/2 oz) 3
Pretzels - Sticks 45 sticks 2
Pretzels - Twists 15 Small 2
Pretzels - Twists 7 Regular 2
Pudding - Fat - Free 1 Cup 3
Quesadilla, Cheese 1 Serving 5
Radishes 1 Cup 0
Raisins 1/4 Cup 2
Raspberries 1 1/2 Cup 1
Rice - Brown 1 Cup 4
Rice - White 1 Cup 4
Rolls - Dinner, Buns, 1 Roll 3
Salad - Mixed Green 1 Cup 0
Salsa 2 TBSP 0
Sauerkraut 1 Cup 0
Sausage 1 Link 3
Soda - Diet 1 Can 0
Soda - Sugar 1 Can 3
Sorbet 1/2 Cups 2
Soups - Bouillon 1 Cup 0
Soups - Broth 1 Cup 0
Soups - Chick. Noodle 1 Cup 3
Soups - Egg Drop 1 Cup 1
Soups - Mshrm cream 1 Cup 3
Soups - Onion Sp Mix 1 Cup 0
Soups -Tomato-water 1 Cup 2
Soups - Vegetable 1 Cup 2
Sour Cream - FFree 1/4 Cup 1
Sour Cream - Light 2 TBSP 1
Sour Cream - Regular 1 TBSP 1
Spaghetti - Regular 1 Cup 4
Spaghetti - Wheat 1 Cup 3
Spaghetti -w/Marinara1 C Sp1/2 6
Spaghetti Sauce 1/2 Cup 2
Spinach 1 Cup 0
Sprouts 1 Cup 0
Squash 1 Cup 0
Steak Sauce 1 TSBP 0
Strawberries 1 1/2 Cups 1
Stuffing Mix 1/2 Cup 4
Sugar (any type) 1 TBSP 1
Sunflower Seeds 1 TBSP 1
Syrup -Low Cal 2 TBSP 1
Syrup - Regular 1 TBSP 1
Tacos - Hard or Soft 1 Fast food 3
Tacos -Salad no shell 1 Salad 9
Tacos - Store Bought 2 Small 2
Tangerine 2 Small 1
Tartar Sauce 1 TBSP 2
Tea (no sugar) 1 Cup 0
Teriyaki Sauce 1 TBSP 0
Tomatoes - Dried 1/4 cup 0
Tomatoes - 1 Cup 0
Tomatoes - Paste 2 TBSP 0
Tomatoes - Sauce 1/2 Cup 0
Tortillas - Corn 2 (4"), 1 (6"), 1/2 (10") 1
Tortillas - Flour 2 (4"), 1 (6"), 1/2 (10") 2
Tortilla Chips 12 Chips 3
Tuna - Can in Water 1/2 Cup 3
Turkey - Dark Meat 1 Slice, 1/2 Cup 2
Turkey - Ground 1/2 Cup 3
Turkey - White Meat 1 Slice, 1/2 Cup 2
Waffles - Frozen 2 4" 3
Watermelon 2" Slice or 1 Cup 1
Yogurt - FF Flavored 1 Cup 4
Yogurt - Light 1 Cup 2
Zucchini 1 Cup 0