WW one point list--somebody wanted this, forgot who.

[Guest guest]

> Beverages

> Beer, nonalcoholic, 1 can or bottle (12 fl oz)

> Cappuccino, (5 oz)

> Cocoa

> -Hot, instant, fat-free, (6 fl oz)

> -Hot, instant, sugar free, (6 fl oz)

> Juice

> -Apple juice or cider, 1/2 cup (4 fl oz)

> -Clam-tomato juice, 1 cup (8 fl oz)

> -Cranberry Juice Cocktail, low-calorie, 1 cup (8 fl oz)

> -Cranberry Juice Cocktail, regular, 1/2 cup (4 fl oz)

> -Fruit juice, combined, any type, 1/2 cup (4 fl oz)

> -Grape juice, carbonated or non-carbonated, 1/2 cup (4 fl oz)

> -Grapefruit juice, any type, 1/2 cup (4 fl oz)

> -Orange-grapefruit juice, 1/2 cup (4 fl oz)

> -Orange juice, any type, 1/2 cup (4 fl oz)

> -Pineapple juice, 1/2 cup (4 fl oz)

> -Prune juice, 1/2 cup (4 fl oz)

> -Tangerine juice, 1/2 cup (4 fl oz)

> General Foods International Coffees, French Vanilla Cafe-sugar-free,

fat-free

> & naturally decaffeinated, 1 cup, (.5)

> Nectar, any type, 1/2 cup (4 fl oz)

> Wine, light, low-alcohol, or non-alcoholic, 1 small glass or 1/2 cup (4 fl

oz)

> Yoo-Hoo Lite Chocolate Drink

>

> Breads

> Breads

> -High fiber (3 gms or more fiber per slice), 1 slice (1 oz)

> -Cocktail (party-style) bread, any type, 2 slices (3/4 oz)

> -Colonial Light Wheat Bread, 2 slices

> -Orowheat

> -Light Country Potato Bread, 2 slices, (.5)

> -Light Wheat, 2 slices, (.5)

> -Light 9-Grain Bread, 2 slices, (.5)

> -Reduced-calorie bread, any type, 2 slices (1 1/2 oz)

> Breadsticks, 2 " long (7 1/2 " x 1 " ) or 4 short (5 " x 1/2 " )

> Crackers, fat-free, 7 (3/4 oz)

> Diane's " Thin " Corn Tortillas [2] (white or yellow)

> Crisp breads, (3/4 oz)

> Flat breads, (3/4 oz)

> La Tierra Taco Shells, 2

> Matzo farfel, 1/4 (1/2 oz)

> Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)

> Merita Wheat Rolls, 1

> Oyster crackers, 20 (1/2 oz)

> Pita, any type, 1 small or 1/2 large (1 oz)

> Rice cakes, any type, 2 (3/4 oz) or 6 mini

> Saltines, Fat Free, 5

> Saltines, Zesta, regular, 5

> Sara Lee Mini Bagels, 1

> Wonder Light Wheat Bread, 4 slices

>

> Cereals

> Barbara's Puffins Crunchy Corn Cereal, 1 cup

> Bran flakes, cold, 1 cup [Kelloggs Complete Wheat Bran]

> High fiber, cold (10 gms or more fiber per 1/2 cup), 1/2 cup

> Kashi " Good Friends " Cereal, 3/4 cup

> Puffed, cold, 1 1/2 cups

> Shredded wheat, cold, 1 biscuit

>

> Fruits

> Apple, dried, 1/2 cup (3/4 oz)

> Apple, fresh, 1 (4 oz)

> Apple, crab, 2 oz or 1/2 cup

> Applesauce, unsweetened, 1 cup (8 oz)

> Apricots, 6 dried halves (3/4 oz)

> Apricots, fresh, 3 (4 oz)

> Blackberries, 1 cup (5 oz)

> Blueberries, 1 cup (5 oz)

> Breadfruit, uncooked, 1/3 cup (3 oz)

> Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz)

> Cherries, fresh, 1 cup (5 1/2 oz)

> Cranberries, fresh, 1 cup (4 oz)

> Dates, fresh, 2 (3/4 oz)

> Elderberries, 1 cup (5 oz)

> Fig, dried, 1 (3/4 oz)

> Gooseberries, 1 cup (5 oz)

> Grapefruit sections, 1 cup (9 oz)

> Grapes, 1 cup, 20 small or 12 large

> Green papaya, 1 cup

> Guava, 1 (4 oz) or 1/3 cup pulp

> Honeydew melon, 1/8 (6 oz) or 1 cup

> Kiwi, 1 (4 oz)

> Kumquats, 10 small or 5 medium (3 oz)

> Mandarin orange, fresh, 1 (6 oz)

> Melon balls, 1 cup (6 oz)

> Mulberries, 1 cup (4 oz)

> Nectarine, 1 (4 oz)

> Orange sections, 1 cup (6 oz)

> Orange, 1 (5 oz)

> Papaya, 1/2 (8 oz) or 1 cup (5 oz)

> Passion fruit, 3 (3 oz)

> Peach, fresh, 1 (6 oz)

> Pear, fresh, 1 (5 oz)

> Plums, 2 (4 oz)

> Prickly pear (cactus pear), 1 (5 oz)

> Prunes, 2 (3/4 oz)

> Raspberries, 1 cup (4 oz)

> Strawberries, fresh or frozen (unsweetened), 1 cup

> Tangelo, 1 (7 oz)

> Tangerine, 1 (6 oz)

> Watermelon, 2 " slice or 1 cup (5 1/2 oz)

>

> Miscellaneous

> Bran, all varieties, 1/3 cup (3/4 oz uncooked)

> Bread crumbs, dried, 3 tbsp (3/4 oz)

> Cornmeal mix, self-rising, 2 tbsp (3/4 oz)

> Cornmeal, uncooked, 2 tbsp (1/2 oz)

> Creamer

> -Creamer, nondairy, 1 tbsp powder

> -Creamer, nondairy, 2 tbsp liquid (1 fl oz)

> -Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz)

>

> Flour, any type, 3 tbsp (3/4 oz)

> Fructose, 1 tbsp

> Honey, 1 tbsp

> Molasses, light or black strap, 1 tbsp

> Syrup

> -Syrup, low-calorie, 2 tbsp

> -Syrup, regular, any type, 1 tbsp

> Sugar, any type, 1 tbsp

> Vegetable oil, 1 tsp

> Vegetable shortening, 1 tsp

> Wheat germ, 3 tbsp (3/4 oz)

> Wonton skins (wrappers, 5 skins, 3 " x 3 " squares)

>

> Prepared Foods

> Beans, 1/2 cup fat-free, refried

> Beets, pickled, 1/2 cup

> Onion soup mix, 1 cup prepared or 1/2 envelope

> Poi, 1/3 cup cooked (3 oz)

> Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked

> Potato pancake, frozen, 1 (2 oz)

> Potatoes O'Brien, frozen, prepared without fat, 1 cup (4 1/4 oz)

> Potatoes, hash-brown, frozen (no fat added) 4 oz

> Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces

> Three-bean salad, canned, 1/2 cup (4 1/2 oz)

> Yam patty, frozen, 1 (2 oz)

> Yogurt and cucumber salad, 1/4 cup

>

> Protein Sources

> Bacon, 1 slice crisp

> Bacon, Jennie-O, Extra-Lean Turkey, 2 slices

> Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked

> " BOCA " Burger - The Original , 1

> Carl Budding Lean Lunchmeat, whole package

> Cheese

> -Cheese, 1 fat free slice

> -Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)

> -Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)

> -Cheese, Neufchatel, 1 tbsp (1/2 oz)

> -Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1 " cube, 3 tbsp shredded,

> 2 tbsp grated or (3/4 oz)

> -Cheese, pot, 1/3 cup

> -Cheese, ricotta, nonfat, 1/3 cup

> -Cheese, Parmesan, 2 tsp [Lucerne]

> -Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice

> -Cheese Slice, Lucerne Fat-Free, 1 slice

> -Cheese, soy, nonfat, 1 slice, 1 (1 " ) cube, 3 tbsp shredded, 2 tbsp grated

or

> (3/4 oz)

> -Kraft-Free Shredded Cheddar Cheese, 1/4 cup

> Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)

> Chicken roll luncheon meat, 1 slice, (1 oz)

> Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked

> Chili, Pritikan Vegetarian Chili, 1 cup

> Egg substitute, fat-free, 1/4 cup

> Egg whites, 3

> Fish

> -Anchovies, 6 (3/4 oz) or 1 tsp paste

> -Clams, cooked, 1/2 cup (2 oz)

> -Crabmeat, cooked, 1/2 cup (2 oz)

> -Crayfish, cooked, 1/2 cup, (2 oz)

> -Fresh, flaked, 1/2 cup

> -Gefilte fish, 1 piece (1 1/2 oz)

> -Lobster meat, cooked, 1/2 cup (2 oz)

> -Mussels, cooked, 1/2 cup (2 oz)

> -Oysters, cooked, 1/2 cup (2 oz)

> -Salmon, smoked, 1 oz

> -Scallops, cooked, 1/2 cup (2 oz)

> -Sashimi, 4 pieces (except salmon or mackerel)

> -Shrimp, cooked, 1/2 cup (2 oz)

> -Smelt, cooked, (1 oz)

> -Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces

> -Whitefish, smoked, (2 oz)

> furter, beef, pork or turkey, fat-free, 1

> Gimme Lean! Meatless Sausage (2 oz)

> Goose, wild, cooked, (1 oz)

> Lentils, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked

> Luncheon meat, lean (less than 2 gm per oz), 1 slice or 1 oz

> Morningstar Farms " Harvest Burgers Recipe Crumbles " , fat free, 2/3 cup

> Morning Star Farms Italian Style Sausage Crumbles, 1 serving

> Morningstar " Veggie Hot Dogs " , 1

> Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> Pheasant, cooked, 1 oz

> Quail, cooked, 1 oz

> Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> Squab, cooked, (1 oz)

> Sweetbreads, cooked, (1 oz)

> Tempeh (fermented soybean cake), 1/4 cup (1 oz)

> Textured vegetable protein, 1/3 cup (3/4 oz dry)

> Tripe, cooked, (1 oz)

> Turkey roll, 1 slice (1 oz)

> Vegetarian breakfast patty (sausage-type), 1, (1 oz)

> Venison, cooked, (1 oz)

>

> Sauces

> Barbecue sauce, 1/4 cup

> Chili sauce, green, 1/4 cup

> Chili sauce, red, 1/4 cup

> Cocktail sauce, 1/4 cup

> Duck sauce, 1 tbsp

> Gravy, beef, chicken or turkey, canned, 1/4 cup

> Pizza sauce, 1/4 cup (2 oz)

> Spaghetti sauce, bottled, any type, reduced fat, 1/2 cup (4 1/2 oz)

> Spanish sauce, 1/2 cup

> Teriyaki sauce, 1/4 cup

>

> Soups

> Chicken noodle soup, canned, 1 cup

> Chicken noodle soup, canned, 1 cup

> Chicken soup, without matzo balls, 1 cup

> Egg drop soup, 1 cup

> Liptons Cup-a-Soup, Chicken Noodle w/White Meat

>

> Spreads/Condiments/Dairy

> Almond butter, 1 tsp

> Butter/Margarine

> -Brummel & Brown Spread (made with yogurt), 1 tbsp

> -Brummel & Brown Fruit Spread (blueberry, strawberry, apples & cinnamon),

> 1 tbsp

> -Butter, regular or whipped, 1 tsp

> -Margarine, fat-free, 4 tbsp

> -Margarine, reduced-calorie (tub), 2 tsp

> -Margarine, reduced-calorie (stick), 1 1/2 tsp

> -Margarine, regular, 1 tsp

> -Margarine, squeeze, 1 tsp

> Chutney, 1 tbsp

> Cream, light (coffee/table cream), 2 tbsp (1 fl oz)

> Cream, whipped, 1/4 cup (1 oz)

> Cream Cheese

> -Fat-Free w/strawberries, 2 tbsp

> -Light or whipped, 2 tbsp (1 oz)

> -Nonfat, 4 tbsp (2 oz)

> -Regular, 1 tbsp (1/2 oz)

> Fruit butter, any type, 1 tbsp

> Half and Half, 2 tbsp (1 fl oz)

> Jam, jelly or preserves, 1 tbsp

> Ketchup, 1/4 cup

> Laughing Cow Cheese Wedges, 1 wedge (light or regular), [plain, herbed,

onion

> (1)

> Mayonnaise

> -Fat-free, 4 tbsp

> -Reduced-calorie, 2 tsp

> -Regular, commercial and homemade, 1 tsp

> Olives, 10 small or 6 large (1 oz)

> Peanut butter, 1 tsp

> Pickles, sweet, 2 large

> Salad dressing, fat-free (except Italian) 2 tbsp

> Salad dressing, reduced-calorie, Italian, 2 tbsp

> Sour Cream

> -Light, 3 tbsp

> -Nonfat, 1/4 cup

> -Regular, 1 tbsp

> Spreadable fruit, 1 1/2 tbsp

> Sweet and sour sauce, 2 tbsp

>

> Starchy Vegetables

> Chestnuts, 6 small (2 oz)

> Corn on the cob, 1 small ear (5 " ) or 4 oz

> Corn, baby (ears), 1 cup

> Parsnips, cooked or uncooked, 1 cup or (6 oz)

> Peas, green, cooked or uncooked, 1 cup or (6 oz)

> Squash, winter, 1 cup or 7 oz cooked

> Water chestnuts, 1 cup (4 1/2 oz)

>

> Sweet Stuff/Snacks

> Candied fruit, any type, including citron, pineapple & ginger root, 1 tbsp

> (1/2 oz)

> Candy

> -Cotton Candy (1 /2 oz), 1 bag (57 calories, no fat) [CHECK THE BAG FOR

> WEIGHT THOUGH]

> -Hershey's Tastations, (hard candies), 3 pieces (chocolate, chocolate

mint,

> butterscotch, caramel)

> -Lollipop, 1 (2 1/2 " diameter)

> -Tootsie Pop, 1

> Chips

> -Potato chips, fat-free (made with olean), 1 oz

> -Pringles, Fat Free, 1 oz

> -WOW Lays or Ruffles Chips, 1 oz

> Cookies/Crackers

> -Biscotti, 4 small (1 regular) fat-free

> -Blue Bunny Health Smart Creme Bars, 1 bar, (1)

> -Fortune cookie, 1

> -Gingersnap cookies, 2 (1/2 oz)

> -Graham crackers, 2 (2 1/2 " sq) or 1/2 oz

> -Health Valley, Apricot Delite, 3

> -Health Valley Chocolate Biscotti Style Cookies, 1 cookie

> -sen's Blueberry Swirl or Raspberry Swirl Snack Toast, 1 toast

> -Ladyfingers, store-bought, 1 large or 2 small (1/2 oz)

> -Vanilla wafers, reduced-fat, 3 (1/3 oz)

> Frozen

> -Blue Bunny Ice Cream Bars, Orange/Cream, Raspberry/Cream, Fudge, &

> Fudge/Cream, 1

> -Dairy Queen, sugarless, no fat fudge and orange & vanilla bars, 1

> -Fat-Free Fudgesicles, 1

> -Haagen-Daz Fat-Free Chocolate Sorbet Bars, 1

> -Popscicle Brand " Firecracker " Ice Pops, 1 [40 calories]

> -Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz)

> -Fruit juice bar, frozen, 1 (2 1/2 oz)

> -Fruit juice bars, no sugar added, frozen, 2 (each 2 oz)

> -Fruit juice bar, no sugar added, frozen, 2

> -Fruit pop, frozen, 1 bar (1 3/4 oz)

> -Ice cream cone, plain or sugar, 1 small

> -Tropicana Orange Sorbet/Vanilla Ice Cream Bar, 1

> -W.W. Chocolate Mousse Bar, 1

> Marshmallows, 2 medium (1/2 oz)

> Popcorn

> -Light, microwave-popped, 3 cups

> -Plain, hot-air popped, 3 cups

> Popcorn Cakes

> -Butter-flavored, 2 (1/2 oz)

> -Other than butter-flavored, 1, 6 mini or 1/2 oz

> Rice Cakes

> -Plain, 2 (3/4 oz or 5 mini)

> -Other than plain, 1 (1/2 oz)

> -Quaker Chocolate Crunch Mini, 5

> -Caramel/Chocolate Chip Rice Cakes, 1 cake, (1)

> -Chocolate Crunch Mini Rice Cakes, 5 mini cakes, (1)

> -Quaker's Cinnamon Streusel Rice Cakes, 1 cake (1)

> -Quaker Crispy Minis! [Apples & Cinnamon, Caramel Corn, Ranch, Nacho,

BBQ],

> 7-8

> Seeds, pumpkin or sunflower, 1 tbsp

> Sunsweet " Fruitlings " , 1 oz

> Toppings, Ice Cream

> -Pineapple or strawberry, 1 tbsp

> -Fudge, regular or fat-free, 1 tbsp

> -Whipped, dairy or nondairy, 1/4 cup (1/2 oz)

>

>

[Guest guest]

Thank you for the list. I know it will be very helpful when the munchies

strike! (almost every day) LOL

WW one point list--somebody wanted this, forgot who.

>

> > Beverages

> > Beer, nonalcoholic, 1 can or bottle (12 fl oz)

> > Cappuccino, (5 oz)

> > Cocoa

> > -Hot, instant, fat-free, (6 fl oz)

> > -Hot, instant, sugar free, (6 fl oz)

> > Juice

> > -Apple juice or cider, 1/2 cup (4 fl oz)

> > -Clam-tomato juice, 1 cup (8 fl oz)

> > -Cranberry Juice Cocktail, low-calorie, 1 cup (8 fl oz)

> > -Cranberry Juice Cocktail, regular, 1/2 cup (4 fl oz)

> > -Fruit juice, combined, any type, 1/2 cup (4 fl oz)

> > -Grape juice, carbonated or non-carbonated, 1/2 cup (4 fl oz)

> > -Grapefruit juice, any type, 1/2 cup (4 fl oz)

> > -Orange-grapefruit juice, 1/2 cup (4 fl oz)

> > -Orange juice, any type, 1/2 cup (4 fl oz)

> > -Pineapple juice, 1/2 cup (4 fl oz)

> > -Prune juice, 1/2 cup (4 fl oz)

> > -Tangerine juice, 1/2 cup (4 fl oz)

> > General Foods International Coffees, French Vanilla Cafe-sugar-free,

> fat-free

> > & naturally decaffeinated, 1 cup, (.5)

> > Nectar, any type, 1/2 cup (4 fl oz)

> > Wine, light, low-alcohol, or non-alcoholic, 1 small glass or 1/2 cup (4

fl

> oz)

> > Yoo-Hoo Lite Chocolate Drink

> >

> > Breads

> > Breads

> > -High fiber (3 gms or more fiber per slice), 1 slice (1 oz)

> > -Cocktail (party-style) bread, any type, 2 slices (3/4 oz)

> > -Colonial Light Wheat Bread, 2 slices

> > -Orowheat

> > -Light Country Potato Bread, 2 slices, (.5)

> > -Light Wheat, 2 slices, (.5)

> > -Light 9-Grain Bread, 2 slices, (.5)

> > -Reduced-calorie bread, any type, 2 slices (1 1/2 oz)

> > Breadsticks, 2 " long (7 1/2 " x 1 " ) or 4 short (5 " x 1/2 " )

> > Crackers, fat-free, 7 (3/4 oz)

> > Diane's " Thin " Corn Tortillas [2] (white or yellow)

> > Crisp breads, (3/4 oz)

> > Flat breads, (3/4 oz)

> > La Tierra Taco Shells, 2

> > Matzo farfel, 1/4 (1/2 oz)

> > Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)

> > Merita Wheat Rolls, 1

> > Oyster crackers, 20 (1/2 oz)

> > Pita, any type, 1 small or 1/2 large (1 oz)

> > Rice cakes, any type, 2 (3/4 oz) or 6 mini

> > Saltines, Fat Free, 5

> > Saltines, Zesta, regular, 5

> > Sara Lee Mini Bagels, 1

> > Wonder Light Wheat Bread, 4 slices

> >

> > Cereals

> > Barbara's Puffins Crunchy Corn Cereal, 1 cup

> > Bran flakes, cold, 1 cup [Kelloggs Complete Wheat Bran]

> > High fiber, cold (10 gms or more fiber per 1/2 cup), 1/2 cup

> > Kashi " Good Friends " Cereal, 3/4 cup

> > Puffed, cold, 1 1/2 cups

> > Shredded wheat, cold, 1 biscuit

> >

> > Fruits

> > Apple, dried, 1/2 cup (3/4 oz)

> > Apple, fresh, 1 (4 oz)

> > Apple, crab, 2 oz or 1/2 cup

> > Applesauce, unsweetened, 1 cup (8 oz)

> > Apricots, 6 dried halves (3/4 oz)

> > Apricots, fresh, 3 (4 oz)

> > Blackberries, 1 cup (5 oz)

> > Blueberries, 1 cup (5 oz)

> > Breadfruit, uncooked, 1/3 cup (3 oz)

> > Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz)

> > Cherries, fresh, 1 cup (5 1/2 oz)

> > Cranberries, fresh, 1 cup (4 oz)

> > Dates, fresh, 2 (3/4 oz)

> > Elderberries, 1 cup (5 oz)

> > Fig, dried, 1 (3/4 oz)

> > Gooseberries, 1 cup (5 oz)

> > Grapefruit sections, 1 cup (9 oz)

> > Grapes, 1 cup, 20 small or 12 large

> > Green papaya, 1 cup

> > Guava, 1 (4 oz) or 1/3 cup pulp

> > Honeydew melon, 1/8 (6 oz) or 1 cup

> > Kiwi, 1 (4 oz)

> > Kumquats, 10 small or 5 medium (3 oz)

> > Mandarin orange, fresh, 1 (6 oz)

> > Melon balls, 1 cup (6 oz)

> > Mulberries, 1 cup (4 oz)

> > Nectarine, 1 (4 oz)

> > Orange sections, 1 cup (6 oz)

> > Orange, 1 (5 oz)

> > Papaya, 1/2 (8 oz) or 1 cup (5 oz)

> > Passion fruit, 3 (3 oz)

> > Peach, fresh, 1 (6 oz)

> > Pear, fresh, 1 (5 oz)

> > Plums, 2 (4 oz)

> > Prickly pear (cactus pear), 1 (5 oz)

> > Prunes, 2 (3/4 oz)

> > Raspberries, 1 cup (4 oz)

> > Strawberries, fresh or frozen (unsweetened), 1 cup

> > Tangelo, 1 (7 oz)

> > Tangerine, 1 (6 oz)

> > Watermelon, 2 " slice or 1 cup (5 1/2 oz)

> >

> > Miscellaneous

> > Bran, all varieties, 1/3 cup (3/4 oz uncooked)

> > Bread crumbs, dried, 3 tbsp (3/4 oz)

> > Cornmeal mix, self-rising, 2 tbsp (3/4 oz)

> > Cornmeal, uncooked, 2 tbsp (1/2 oz)

> > Creamer

> > -Creamer, nondairy, 1 tbsp powder

> > -Creamer, nondairy, 2 tbsp liquid (1 fl oz)

> > -Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz)

> >

> > Flour, any type, 3 tbsp (3/4 oz)

> > Fructose, 1 tbsp

> > Honey, 1 tbsp

> > Molasses, light or black strap, 1 tbsp

> > Syrup

> > -Syrup, low-calorie, 2 tbsp

> > -Syrup, regular, any type, 1 tbsp

> > Sugar, any type, 1 tbsp

> > Vegetable oil, 1 tsp

> > Vegetable shortening, 1 tsp

> > Wheat germ, 3 tbsp (3/4 oz)

> > Wonton skins (wrappers, 5 skins, 3 " x 3 " squares)

> >

> > Prepared Foods

> > Beans, 1/2 cup fat-free, refried

> > Beets, pickled, 1/2 cup

> > Onion soup mix, 1 cup prepared or 1/2 envelope

> > Poi, 1/3 cup cooked (3 oz)

> > Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked

> > Potato pancake, frozen, 1 (2 oz)

> > Potatoes O'Brien, frozen, prepared without fat, 1 cup (4 1/4 oz)

> > Potatoes, hash-brown, frozen (no fat added) 4 oz

> > Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces

> > Three-bean salad, canned, 1/2 cup (4 1/2 oz)

> > Yam patty, frozen, 1 (2 oz)

> > Yogurt and cucumber salad, 1/4 cup

> >

> > Protein Sources

> > Bacon, 1 slice crisp

> > Bacon, Jennie-O, Extra-Lean Turkey, 2 slices

> > Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked

> > " BOCA " Burger - The Original , 1

> > Carl Budding Lean Lunchmeat, whole package

> > Cheese

> > -Cheese, 1 fat free slice

> > -Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)

> > -Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)

> > -Cheese, Neufchatel, 1 tbsp (1/2 oz)

> > -Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1 " cube, 3 tbsp

shredded,

> > 2 tbsp grated or (3/4 oz)

> > -Cheese, pot, 1/3 cup

> > -Cheese, ricotta, nonfat, 1/3 cup

> > -Cheese, Parmesan, 2 tsp [Lucerne]

> > -Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice

> > -Cheese Slice, Lucerne Fat-Free, 1 slice

> > -Cheese, soy, nonfat, 1 slice, 1 (1 " ) cube, 3 tbsp shredded, 2 tbsp

grated

> or

> > (3/4 oz)

> > -Kraft-Free Shredded Cheddar Cheese, 1/4 cup

> > Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)

> > Chicken roll luncheon meat, 1 slice, (1 oz)

> > Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked

> > Chili, Pritikan Vegetarian Chili, 1 cup

> > Egg substitute, fat-free, 1/4 cup

> > Egg whites, 3

> > Fish

> > -Anchovies, 6 (3/4 oz) or 1 tsp paste

> > -Clams, cooked, 1/2 cup (2 oz)

> > -Crabmeat, cooked, 1/2 cup (2 oz)

> > -Crayfish, cooked, 1/2 cup, (2 oz)

> > -Fresh, flaked, 1/2 cup

> > -Gefilte fish, 1 piece (1 1/2 oz)

> > -Lobster meat, cooked, 1/2 cup (2 oz)

> > -Mussels, cooked, 1/2 cup (2 oz)

> > -Oysters, cooked, 1/2 cup (2 oz)

> > -Salmon, smoked, 1 oz

> > -Scallops, cooked, 1/2 cup (2 oz)

> > -Sashimi, 4 pieces (except salmon or mackerel)

> > -Shrimp, cooked, 1/2 cup (2 oz)

> > -Smelt, cooked, (1 oz)

> > -Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces

> > -Whitefish, smoked, (2 oz)

> > furter, beef, pork or turkey, fat-free, 1

> > Gimme Lean! Meatless Sausage (2 oz)

> > Goose, wild, cooked, (1 oz)

> > Lentils, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked

> > Luncheon meat, lean (less than 2 gm per oz), 1 slice or 1 oz

> > Morningstar Farms " Harvest Burgers Recipe Crumbles " , fat free, 2/3 cup

> > Morning Star Farms Italian Style Sausage Crumbles, 1 serving

> > Morningstar " Veggie Hot Dogs " , 1

> > Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> > Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> > Pheasant, cooked, 1 oz

> > Quail, cooked, 1 oz

> > Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> > Squab, cooked, (1 oz)

> > Sweetbreads, cooked, (1 oz)

> > Tempeh (fermented soybean cake), 1/4 cup (1 oz)

> > Textured vegetable protein, 1/3 cup (3/4 oz dry)

> > Tripe, cooked, (1 oz)

> > Turkey roll, 1 slice (1 oz)

> > Vegetarian breakfast patty (sausage-type), 1, (1 oz)

> > Venison, cooked, (1 oz)

> >

> > Sauces

> > Barbecue sauce, 1/4 cup

> > Chili sauce, green, 1/4 cup

> > Chili sauce, red, 1/4 cup

> > Cocktail sauce, 1/4 cup

> > Duck sauce, 1 tbsp

> > Gravy, beef, chicken or turkey, canned, 1/4 cup

> > Pizza sauce, 1/4 cup (2 oz)

> > Spaghetti sauce, bottled, any type, reduced fat, 1/2 cup (4 1/2 oz)

> > Spanish sauce, 1/2 cup

> > Teriyaki sauce, 1/4 cup

> >

> > Soups

> > Chicken noodle soup, canned, 1 cup

> > Chicken noodle soup, canned, 1 cup

> > Chicken soup, without matzo balls, 1 cup

> > Egg drop soup, 1 cup

> > Liptons Cup-a-Soup, Chicken Noodle w/White Meat

> >

> > Spreads/Condiments/Dairy

> > Almond butter, 1 tsp

> > Butter/Margarine

> > -Brummel & Brown Spread (made with yogurt), 1 tbsp

> > -Brummel & Brown Fruit Spread (blueberry, strawberry, apples &

cinnamon),

> > 1 tbsp

> > -Butter, regular or whipped, 1 tsp

> > -Margarine, fat-free, 4 tbsp

> > -Margarine, reduced-calorie (tub), 2 tsp

> > -Margarine, reduced-calorie (stick), 1 1/2 tsp

> > -Margarine, regular, 1 tsp

> > -Margarine, squeeze, 1 tsp

> > Chutney, 1 tbsp

> > Cream, light (coffee/table cream), 2 tbsp (1 fl oz)

> > Cream, whipped, 1/4 cup (1 oz)

> > Cream Cheese

> > -Fat-Free w/strawberries, 2 tbsp

> > -Light or whipped, 2 tbsp (1 oz)

> > -Nonfat, 4 tbsp (2 oz)

> > -Regular, 1 tbsp (1/2 oz)

> > Fruit butter, any type, 1 tbsp

> > Half and Half, 2 tbsp (1 fl oz)

> > Jam, jelly or preserves, 1 tbsp

> > Ketchup, 1/4 cup

> > Laughing Cow Cheese Wedges, 1 wedge (light or regular), [plain, herbed,

> onion

> > (1)

> > Mayonnaise

> > -Fat-free, 4 tbsp

> > -Reduced-calorie, 2 tsp

> > -Regular, commercial and homemade, 1 tsp

> > Olives, 10 small or 6 large (1 oz)

> > Peanut butter, 1 tsp

> > Pickles, sweet, 2 large

> > Salad dressing, fat-free (except Italian) 2 tbsp

> > Salad dressing, reduced-calorie, Italian, 2 tbsp

> > Sour Cream

> > -Light, 3 tbsp

> > -Nonfat, 1/4 cup

> > -Regular, 1 tbsp

> > Spreadable fruit, 1 1/2 tbsp

> > Sweet and sour sauce, 2 tbsp

> >

> > Starchy Vegetables

> > Chestnuts, 6 small (2 oz)

> > Corn on the cob, 1 small ear (5 " ) or 4 oz

> > Corn, baby (ears), 1 cup

> > Parsnips, cooked or uncooked, 1 cup or (6 oz)

> > Peas, green, cooked or uncooked, 1 cup or (6 oz)

> > Squash, winter, 1 cup or 7 oz cooked

> > Water chestnuts, 1 cup (4 1/2 oz)

> >

> > Sweet Stuff/Snacks

> > Candied fruit, any type, including citron, pineapple & ginger root, 1

tbsp

> > (1/2 oz)

> > Candy

> > -Cotton Candy (1 /2 oz), 1 bag (57 calories, no fat) [CHECK THE BAG FOR

> > WEIGHT THOUGH]

> > -Hershey's Tastations, (hard candies), 3 pieces (chocolate, chocolate

> mint,

> > butterscotch, caramel)

> > -Lollipop, 1 (2 1/2 " diameter)

> > -Tootsie Pop, 1

> > Chips

> > -Potato chips, fat-free (made with olean), 1 oz

> > -Pringles, Fat Free, 1 oz

> > -WOW Lays or Ruffles Chips, 1 oz

> > Cookies/Crackers

> > -Biscotti, 4 small (1 regular) fat-free

> > -Blue Bunny Health Smart Creme Bars, 1 bar, (1)

> > -Fortune cookie, 1

> > -Gingersnap cookies, 2 (1/2 oz)

> > -Graham crackers, 2 (2 1/2 " sq) or 1/2 oz

> > -Health Valley, Apricot Delite, 3

> > -Health Valley Chocolate Biscotti Style Cookies, 1 cookie

> > -sen's Blueberry Swirl or Raspberry Swirl Snack Toast, 1 toast

> > -Ladyfingers, store-bought, 1 large or 2 small (1/2 oz)

> > -Vanilla wafers, reduced-fat, 3 (1/3 oz)

> > Frozen

> > -Blue Bunny Ice Cream Bars, Orange/Cream, Raspberry/Cream, Fudge, &

> > Fudge/Cream, 1

> > -Dairy Queen, sugarless, no fat fudge and orange & vanilla bars, 1

> > -Fat-Free Fudgesicles, 1

> > -Haagen-Daz Fat-Free Chocolate Sorbet Bars, 1

> > -Popscicle Brand " Firecracker " Ice Pops, 1 [40 calories]

> > -Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz)

> > -Fruit juice bar, frozen, 1 (2 1/2 oz)

> > -Fruit juice bars, no sugar added, frozen, 2 (each 2 oz)

> > -Fruit juice bar, no sugar added, frozen, 2

> > -Fruit pop, frozen, 1 bar (1 3/4 oz)

> > -Ice cream cone, plain or sugar, 1 small

> > -Tropicana Orange Sorbet/Vanilla Ice Cream Bar, 1

> > -W.W. Chocolate Mousse Bar, 1

> > Marshmallows, 2 medium (1/2 oz)

> > Popcorn

> > -Light, microwave-popped, 3 cups

> > -Plain, hot-air popped, 3 cups

> > Popcorn Cakes

> > -Butter-flavored, 2 (1/2 oz)

> > -Other than butter-flavored, 1, 6 mini or 1/2 oz

> > Rice Cakes

> > -Plain, 2 (3/4 oz or 5 mini)

> > -Other than plain, 1 (1/2 oz)

> > -Quaker Chocolate Crunch Mini, 5

> > -Caramel/Chocolate Chip Rice Cakes, 1 cake, (1)

> > -Chocolate Crunch Mini Rice Cakes, 5 mini cakes, (1)

> > -Quaker's Cinnamon Streusel Rice Cakes, 1 cake (1)

> > -Quaker Crispy Minis! [Apples & Cinnamon, Caramel Corn, Ranch, Nacho,

> BBQ],

> > 7-8

> > Seeds, pumpkin or sunflower, 1 tbsp

> > Sunsweet " Fruitlings " , 1 oz

> > Toppings, Ice Cream

> > -Pineapple or strawberry, 1 tbsp

> > -Fudge, regular or fat-free, 1 tbsp

> > -Whipped, dairy or nondairy, 1/4 cup (1/2 oz)

> >

> >

[Guest guest]

Thank you for the list. I know it will be very helpful when the munchies

strike! (almost every day) LOL

WW one point list--somebody wanted this, forgot who.

>

> > Beverages

> > Beer, nonalcoholic, 1 can or bottle (12 fl oz)

> > Cappuccino, (5 oz)

> > Cocoa

> > -Hot, instant, fat-free, (6 fl oz)

> > -Hot, instant, sugar free, (6 fl oz)

> > Juice

> > -Apple juice or cider, 1/2 cup (4 fl oz)

> > -Clam-tomato juice, 1 cup (8 fl oz)

> > -Cranberry Juice Cocktail, low-calorie, 1 cup (8 fl oz)

> > -Cranberry Juice Cocktail, regular, 1/2 cup (4 fl oz)

> > -Fruit juice, combined, any type, 1/2 cup (4 fl oz)

> > -Grape juice, carbonated or non-carbonated, 1/2 cup (4 fl oz)

> > -Grapefruit juice, any type, 1/2 cup (4 fl oz)

> > -Orange-grapefruit juice, 1/2 cup (4 fl oz)

> > -Orange juice, any type, 1/2 cup (4 fl oz)

> > -Pineapple juice, 1/2 cup (4 fl oz)

> > -Prune juice, 1/2 cup (4 fl oz)

> > -Tangerine juice, 1/2 cup (4 fl oz)

> > General Foods International Coffees, French Vanilla Cafe-sugar-free,

> fat-free

> > & naturally decaffeinated, 1 cup, (.5)

> > Nectar, any type, 1/2 cup (4 fl oz)

> > Wine, light, low-alcohol, or non-alcoholic, 1 small glass or 1/2 cup (4

fl

> oz)

> > Yoo-Hoo Lite Chocolate Drink

> >

> > Breads

> > Breads

> > -High fiber (3 gms or more fiber per slice), 1 slice (1 oz)

> > -Cocktail (party-style) bread, any type, 2 slices (3/4 oz)

> > -Colonial Light Wheat Bread, 2 slices

> > -Orowheat

> > -Light Country Potato Bread, 2 slices, (.5)

> > -Light Wheat, 2 slices, (.5)

> > -Light 9-Grain Bread, 2 slices, (.5)

> > -Reduced-calorie bread, any type, 2 slices (1 1/2 oz)

> > Breadsticks, 2 " long (7 1/2 " x 1 " ) or 4 short (5 " x 1/2 " )

> > Crackers, fat-free, 7 (3/4 oz)

> > Diane's " Thin " Corn Tortillas [2] (white or yellow)

> > Crisp breads, (3/4 oz)

> > Flat breads, (3/4 oz)

> > La Tierra Taco Shells, 2

> > Matzo farfel, 1/4 (1/2 oz)

> > Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)

> > Merita Wheat Rolls, 1

> > Oyster crackers, 20 (1/2 oz)

> > Pita, any type, 1 small or 1/2 large (1 oz)

> > Rice cakes, any type, 2 (3/4 oz) or 6 mini

> > Saltines, Fat Free, 5

> > Saltines, Zesta, regular, 5

> > Sara Lee Mini Bagels, 1

> > Wonder Light Wheat Bread, 4 slices

> >

> > Cereals

> > Barbara's Puffins Crunchy Corn Cereal, 1 cup

> > Bran flakes, cold, 1 cup [Kelloggs Complete Wheat Bran]

> > High fiber, cold (10 gms or more fiber per 1/2 cup), 1/2 cup

> > Kashi " Good Friends " Cereal, 3/4 cup

> > Puffed, cold, 1 1/2 cups

> > Shredded wheat, cold, 1 biscuit

> >

> > Fruits

> > Apple, dried, 1/2 cup (3/4 oz)

> > Apple, fresh, 1 (4 oz)

> > Apple, crab, 2 oz or 1/2 cup

> > Applesauce, unsweetened, 1 cup (8 oz)

> > Apricots, 6 dried halves (3/4 oz)

> > Apricots, fresh, 3 (4 oz)

> > Blackberries, 1 cup (5 oz)

> > Blueberries, 1 cup (5 oz)

> > Breadfruit, uncooked, 1/3 cup (3 oz)

> > Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz)

> > Cherries, fresh, 1 cup (5 1/2 oz)

> > Cranberries, fresh, 1 cup (4 oz)

> > Dates, fresh, 2 (3/4 oz)

> > Elderberries, 1 cup (5 oz)

> > Fig, dried, 1 (3/4 oz)

> > Gooseberries, 1 cup (5 oz)

> > Grapefruit sections, 1 cup (9 oz)

> > Grapes, 1 cup, 20 small or 12 large

> > Green papaya, 1 cup

> > Guava, 1 (4 oz) or 1/3 cup pulp

> > Honeydew melon, 1/8 (6 oz) or 1 cup

> > Kiwi, 1 (4 oz)

> > Kumquats, 10 small or 5 medium (3 oz)

> > Mandarin orange, fresh, 1 (6 oz)

> > Melon balls, 1 cup (6 oz)

> > Mulberries, 1 cup (4 oz)

> > Nectarine, 1 (4 oz)

> > Orange sections, 1 cup (6 oz)

> > Orange, 1 (5 oz)

> > Papaya, 1/2 (8 oz) or 1 cup (5 oz)

> > Passion fruit, 3 (3 oz)

> > Peach, fresh, 1 (6 oz)

> > Pear, fresh, 1 (5 oz)

> > Plums, 2 (4 oz)

> > Prickly pear (cactus pear), 1 (5 oz)

> > Prunes, 2 (3/4 oz)

> > Raspberries, 1 cup (4 oz)

> > Strawberries, fresh or frozen (unsweetened), 1 cup

> > Tangelo, 1 (7 oz)

> > Tangerine, 1 (6 oz)

> > Watermelon, 2 " slice or 1 cup (5 1/2 oz)

> >

> > Miscellaneous

> > Bran, all varieties, 1/3 cup (3/4 oz uncooked)

> > Bread crumbs, dried, 3 tbsp (3/4 oz)

> > Cornmeal mix, self-rising, 2 tbsp (3/4 oz)

> > Cornmeal, uncooked, 2 tbsp (1/2 oz)

> > Creamer

> > -Creamer, nondairy, 1 tbsp powder

> > -Creamer, nondairy, 2 tbsp liquid (1 fl oz)

> > -Creamer, nonfat, flavored, 2 tbsp liquid (1 fl oz)

> >

> > Flour, any type, 3 tbsp (3/4 oz)

> > Fructose, 1 tbsp

> > Honey, 1 tbsp

> > Molasses, light or black strap, 1 tbsp

> > Syrup

> > -Syrup, low-calorie, 2 tbsp

> > -Syrup, regular, any type, 1 tbsp

> > Sugar, any type, 1 tbsp

> > Vegetable oil, 1 tsp

> > Vegetable shortening, 1 tsp

> > Wheat germ, 3 tbsp (3/4 oz)

> > Wonton skins (wrappers, 5 skins, 3 " x 3 " squares)

> >

> > Prepared Foods

> > Beans, 1/2 cup fat-free, refried

> > Beets, pickled, 1/2 cup

> > Onion soup mix, 1 cup prepared or 1/2 envelope

> > Poi, 1/3 cup cooked (3 oz)

> > Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked

> > Potato pancake, frozen, 1 (2 oz)

> > Potatoes O'Brien, frozen, prepared without fat, 1 cup (4 1/4 oz)

> > Potatoes, hash-brown, frozen (no fat added) 4 oz

> > Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces

> > Three-bean salad, canned, 1/2 cup (4 1/2 oz)

> > Yam patty, frozen, 1 (2 oz)

> > Yogurt and cucumber salad, 1/4 cup

> >

> > Protein Sources

> > Bacon, 1 slice crisp

> > Bacon, Jennie-O, Extra-Lean Turkey, 2 slices

> > Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked

> > " BOCA " Burger - The Original , 1

> > Carl Budding Lean Lunchmeat, whole package

> > Cheese

> > -Cheese, 1 fat free slice

> > -Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)

> > -Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)

> > -Cheese, Neufchatel, 1 tbsp (1/2 oz)

> > -Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1 " cube, 3 tbsp

shredded,

> > 2 tbsp grated or (3/4 oz)

> > -Cheese, pot, 1/3 cup

> > -Cheese, ricotta, nonfat, 1/3 cup

> > -Cheese, Parmesan, 2 tsp [Lucerne]

> > -Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice

> > -Cheese Slice, Lucerne Fat-Free, 1 slice

> > -Cheese, soy, nonfat, 1 slice, 1 (1 " ) cube, 3 tbsp shredded, 2 tbsp

grated

> or

> > (3/4 oz)

> > -Kraft-Free Shredded Cheddar Cheese, 1/4 cup

> > Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)

> > Chicken roll luncheon meat, 1 slice, (1 oz)

> > Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked

> > Chili, Pritikan Vegetarian Chili, 1 cup

> > Egg substitute, fat-free, 1/4 cup

> > Egg whites, 3

> > Fish

> > -Anchovies, 6 (3/4 oz) or 1 tsp paste

> > -Clams, cooked, 1/2 cup (2 oz)

> > -Crabmeat, cooked, 1/2 cup (2 oz)

> > -Crayfish, cooked, 1/2 cup, (2 oz)

> > -Fresh, flaked, 1/2 cup

> > -Gefilte fish, 1 piece (1 1/2 oz)

> > -Lobster meat, cooked, 1/2 cup (2 oz)

> > -Mussels, cooked, 1/2 cup (2 oz)

> > -Oysters, cooked, 1/2 cup (2 oz)

> > -Salmon, smoked, 1 oz

> > -Scallops, cooked, 1/2 cup (2 oz)

> > -Sashimi, 4 pieces (except salmon or mackerel)

> > -Shrimp, cooked, 1/2 cup (2 oz)

> > -Smelt, cooked, (1 oz)

> > -Sushi, maki (vegetables & rice rolled in seaweed), 4 pieces

> > -Whitefish, smoked, (2 oz)

> > furter, beef, pork or turkey, fat-free, 1

> > Gimme Lean! Meatless Sausage (2 oz)

> > Goose, wild, cooked, (1 oz)

> > Lentils, dry, 1/3 cup or 2 1/2 oz cooked, or 3/4 oz uncooked

> > Luncheon meat, lean (less than 2 gm per oz), 1 slice or 1 oz

> > Morningstar Farms " Harvest Burgers Recipe Crumbles " , fat free, 2/3 cup

> > Morning Star Farms Italian Style Sausage Crumbles, 1 serving

> > Morningstar " Veggie Hot Dogs " , 1

> > Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> > Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> > Pheasant, cooked, 1 oz

> > Quail, cooked, 1 oz

> > Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked

> > Squab, cooked, (1 oz)

> > Sweetbreads, cooked, (1 oz)

> > Tempeh (fermented soybean cake), 1/4 cup (1 oz)

> > Textured vegetable protein, 1/3 cup (3/4 oz dry)

> > Tripe, cooked, (1 oz)

> > Turkey roll, 1 slice (1 oz)

> > Vegetarian breakfast patty (sausage-type), 1, (1 oz)

> > Venison, cooked, (1 oz)

> >

> > Sauces

> > Barbecue sauce, 1/4 cup

> > Chili sauce, green, 1/4 cup

> > Chili sauce, red, 1/4 cup

> > Cocktail sauce, 1/4 cup

> > Duck sauce, 1 tbsp

> > Gravy, beef, chicken or turkey, canned, 1/4 cup

> > Pizza sauce, 1/4 cup (2 oz)

> > Spaghetti sauce, bottled, any type, reduced fat, 1/2 cup (4 1/2 oz)

> > Spanish sauce, 1/2 cup

> > Teriyaki sauce, 1/4 cup

> >

> > Soups

> > Chicken noodle soup, canned, 1 cup

> > Chicken noodle soup, canned, 1 cup

> > Chicken soup, without matzo balls, 1 cup

> > Egg drop soup, 1 cup

> > Liptons Cup-a-Soup, Chicken Noodle w/White Meat

> >

> > Spreads/Condiments/Dairy

> > Almond butter, 1 tsp

> > Butter/Margarine

> > -Brummel & Brown Spread (made with yogurt), 1 tbsp

> > -Brummel & Brown Fruit Spread (blueberry, strawberry, apples &

cinnamon),

> > 1 tbsp

> > -Butter, regular or whipped, 1 tsp

> > -Margarine, fat-free, 4 tbsp

> > -Margarine, reduced-calorie (tub), 2 tsp

> > -Margarine, reduced-calorie (stick), 1 1/2 tsp

> > -Margarine, regular, 1 tsp

> > -Margarine, squeeze, 1 tsp

> > Chutney, 1 tbsp

> > Cream, light (coffee/table cream), 2 tbsp (1 fl oz)

> > Cream, whipped, 1/4 cup (1 oz)

> > Cream Cheese

> > -Fat-Free w/strawberries, 2 tbsp

> > -Light or whipped, 2 tbsp (1 oz)

> > -Nonfat, 4 tbsp (2 oz)

> > -Regular, 1 tbsp (1/2 oz)

> > Fruit butter, any type, 1 tbsp

> > Half and Half, 2 tbsp (1 fl oz)

> > Jam, jelly or preserves, 1 tbsp

> > Ketchup, 1/4 cup

> > Laughing Cow Cheese Wedges, 1 wedge (light or regular), [plain, herbed,

> onion

> > (1)

> > Mayonnaise

> > -Fat-free, 4 tbsp

> > -Reduced-calorie, 2 tsp

> > -Regular, commercial and homemade, 1 tsp

> > Olives, 10 small or 6 large (1 oz)

> > Peanut butter, 1 tsp

> > Pickles, sweet, 2 large

> > Salad dressing, fat-free (except Italian) 2 tbsp

> > Salad dressing, reduced-calorie, Italian, 2 tbsp

> > Sour Cream

> > -Light, 3 tbsp

> > -Nonfat, 1/4 cup

> > -Regular, 1 tbsp

> > Spreadable fruit, 1 1/2 tbsp

> > Sweet and sour sauce, 2 tbsp

> >

> > Starchy Vegetables

> > Chestnuts, 6 small (2 oz)

> > Corn on the cob, 1 small ear (5 " ) or 4 oz

> > Corn, baby (ears), 1 cup

> > Parsnips, cooked or uncooked, 1 cup or (6 oz)

> > Peas, green, cooked or uncooked, 1 cup or (6 oz)

> > Squash, winter, 1 cup or 7 oz cooked

> > Water chestnuts, 1 cup (4 1/2 oz)

> >

> > Sweet Stuff/Snacks

> > Candied fruit, any type, including citron, pineapple & ginger root, 1

tbsp

> > (1/2 oz)

> > Candy

> > -Cotton Candy (1 /2 oz), 1 bag (57 calories, no fat) [CHECK THE BAG FOR

> > WEIGHT THOUGH]

> > -Hershey's Tastations, (hard candies), 3 pieces (chocolate, chocolate

> mint,

> > butterscotch, caramel)

> > -Lollipop, 1 (2 1/2 " diameter)

> > -Tootsie Pop, 1

> > Chips

> > -Potato chips, fat-free (made with olean), 1 oz

> > -Pringles, Fat Free, 1 oz

> > -WOW Lays or Ruffles Chips, 1 oz

> > Cookies/Crackers

> > -Biscotti, 4 small (1 regular) fat-free

> > -Blue Bunny Health Smart Creme Bars, 1 bar, (1)

> > -Fortune cookie, 1

> > -Gingersnap cookies, 2 (1/2 oz)

> > -Graham crackers, 2 (2 1/2 " sq) or 1/2 oz

> > -Health Valley, Apricot Delite, 3

> > -Health Valley Chocolate Biscotti Style Cookies, 1 cookie

> > -sen's Blueberry Swirl or Raspberry Swirl Snack Toast, 1 toast

> > -Ladyfingers, store-bought, 1 large or 2 small (1/2 oz)

> > -Vanilla wafers, reduced-fat, 3 (1/3 oz)

> > Frozen

> > -Blue Bunny Ice Cream Bars, Orange/Cream, Raspberry/Cream, Fudge, &

> > Fudge/Cream, 1

> > -Dairy Queen, sugarless, no fat fudge and orange & vanilla bars, 1

> > -Fat-Free Fudgesicles, 1

> > -Haagen-Daz Fat-Free Chocolate Sorbet Bars, 1

> > -Popscicle Brand " Firecracker " Ice Pops, 1 [40 calories]

> > -Fruit-flavored ice pop, frozen, 1 (1 3/4 fl oz)

> > -Fruit juice bar, frozen, 1 (2 1/2 oz)

> > -Fruit juice bars, no sugar added, frozen, 2 (each 2 oz)

> > -Fruit juice bar, no sugar added, frozen, 2

> > -Fruit pop, frozen, 1 bar (1 3/4 oz)

> > -Ice cream cone, plain or sugar, 1 small

> > -Tropicana Orange Sorbet/Vanilla Ice Cream Bar, 1

> > -W.W. Chocolate Mousse Bar, 1

> > Marshmallows, 2 medium (1/2 oz)

> > Popcorn

> > -Light, microwave-popped, 3 cups

> > -Plain, hot-air popped, 3 cups

> > Popcorn Cakes

> > -Butter-flavored, 2 (1/2 oz)

> > -Other than butter-flavored, 1, 6 mini or 1/2 oz

> > Rice Cakes

> > -Plain, 2 (3/4 oz or 5 mini)

> > -Other than plain, 1 (1/2 oz)

> > -Quaker Chocolate Crunch Mini, 5

> > -Caramel/Chocolate Chip Rice Cakes, 1 cake, (1)

> > -Chocolate Crunch Mini Rice Cakes, 5 mini cakes, (1)

> > -Quaker's Cinnamon Streusel Rice Cakes, 1 cake (1)

> > -Quaker Crispy Minis! [Apples & Cinnamon, Caramel Corn, Ranch, Nacho,

> BBQ],

> > 7-8

> > Seeds, pumpkin or sunflower, 1 tbsp

> > Sunsweet " Fruitlings " , 1 oz

> > Toppings, Ice Cream

> > -Pineapple or strawberry, 1 tbsp

> > -Fudge, regular or fat-free, 1 tbsp

> > -Whipped, dairy or nondairy, 1/4 cup (1/2 oz)

> >

> >