Guest guest Posted January 2, 2006 Report Share Posted January 2, 2006 Weight Watchers Food Points Daily Points Range less than 150 pounds ******** 20 points 150 to 174 pounds *********** 22 points 175 to 199 pounds *********** 24 points 200 to 224 pounds *********** 26 points 225 to 249 pounds *********** 28 points 250 to 274 pounds *********** 30 points 275 to 299 pounds ********** 31 points 300 to 324 pounds ********** 32 points 325 to 349 pounds *********** 33 points more than 350 pounds *******34 points ------------------ Guildlines 1-5 Servings of vegetables and fruits. 2-Chose whole grains,such as brown rice and oats,whenever possible. 3-2 servings milk products.teenager or over 60 yrs 3 servings. 4-Have some healthy oil (olive,canola,sunflower, or flaxseeds) 5-At least1 or 2 servings Protien a day. 6-Limit added sugar and alcohol. 7-6 - 8 glasses of water daily. 8-Take multple vitamin -mineral supplement. Simply choose foods to keep you within your daily point range and you'll lose weight. Almonds 22 nuts = 4 Apple juice 1/2 cup = 1 Apples dried 1/4 cup = 1 fresh 1 large = 2 1 small = 1 Applesauce, unsweetened 1 cup = 2 Apricots dried 6 halves = 1 fresh 3 = 1 Asparagus 12 spears or 1 cup= 0 Avocado 1/4 = 2 Bacon, cooked, crisp 3 slices= 4 Bagel, any type 1 small or 1/2 large = 3 Bagel, with cream cheese and lox 1 large= 12 Banana 1 = 2 Barbecue sauce 1/4 cup = 1 Barley, cooked 1 cup = 3 Beans, cooked: baked 1/2 cup = 5 baked, vegetarian, canned 1/2 cup = 2 black 1/2 cup = 2 cannellini 1/2 cup = 1 garbanzo 1/2 cup = 2 green or wax 1 cup = 0 kidney 1/2 cup = 1 lima 1/2 cup = 1 navy 1/2 cup = 2 pinto 1/2 cup = 2 pork and beans, canned 1/2 cup = 2 refried 1/2 cup = 3 refried, fat-free or regular, canned 1/2 cup = 2 soybeans 1/2 cup = 3 white 1/2 cup = 2 Beef: ground 1 patty (3 oz) = 6 ground, lean 1 patty (3 oz) = 6 lean 1 slice or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice or 1/2 cup cubed or shredded (2 oz) = 4 steak 1 small (4 oz) = 10 steak, lean 1 small (4 oz) = 7 Beef stew 1 cup = 5 Beer: light 1 can or bottle (12 fl oz) = 2 regular 1 can or bottle (12 fl oz) = 3 Beets 1 cup =0 Biscotti homemade 1 small (2 " diameter) = 3 Blackberries 1 cup = 1 Blueberries 1 cup = 1 Bologna, any type 1 slice (1 oz) = 2 1 jigger (11/2 fl oz) = 2 Bratwurst 2 oz = 5 Breads: any type(other than those listed here) 1 slice = 2 corn 2 " square = 3 garlic 1 slice = 5 high-fiber (3 g or more dietary fiber per slice) 1 slice = 1 Bread crumbs, dried 3 Tbsp = 2 Broccoli 1 cup = 0 Brownie 1 (2 " square) = 5 Brussels sprouts 1 cup = 0 Buffalo wings, cooked 3 = 9 Bulgur, cooked 1 cup = 2 Burritos: bean 1 medium (8 " ) = 8 bean 1 small (6 " ) = 5 Butter, regular or whipped 1 tsp = 1 Cabbage 1 cup = 0 Cakes: angel food 1/16 of 10 " tube = 2 pound 1 slice (5 " x3 " x1 " ) = 8 with icing, homemade 1/12 of 9 " layer cake or 3 " square =12 Candies: 1/2 candy bar, or 2 Tbsp chips (1 oz) = 3 fudge, plain 1 piece (1 " x2 " ) = 3 hard 1 oz = 2 Cantaloupe 1/4 melon (8 oz) or 1 cup = 1 Cappuccino: made with fat-free milk 1 grande (16 fl oz) = 2 made with low-fat milk 1 grande (16 fl oz) = 3 made with whole milk 1 grande (16 fl oz) = 4 Caraway Seeds 1 tsp = 0 Carrots: cooked 1 cup = 1 raw 1 cup = 0 Cashews 14 nut s= 4 Cauliflower 1 cup = 0 Celery 1 cup = 0 Cereals, cooked: cream of rice 1 cup = 3 cream of wheat 1 cup = 2 farina 1 cup = 2 grits 1 cup =3 oatmeal 1 cup = 2 Cereals, ready-to-eat: any type (other than those listed here) 1 cup = 2 raisin bran 3/4 cup = 2 fortified 1 cup =2 frosted 1 cup = 3 granola 1/2 cup = 4 granola, low-fat 1/2 cup = 3 nuggets 1/2 cup = 3 puffed 1 cup = 1 shredded wheat 1 biscuit = 1 wheat germ 3 Tbsp = 1 Cereal bars: fat-free 1 = 2 regular 1 =3 Cheeses: cottage 2 Tbsp = 1 - fat free 1 cup = 3 - low-fat (1%) 1 cup = 3 - reduced-fat (2%) 1 cup = 4 - regular (4%) 1 cup = 6 cream 2 Tbsp = 1 - fat free 4 Tbsp = 1 - light 2 Tbsp = 2 - regular (4%) 1 Tbsp = 1 feta 1/4 cup (1 1/3 oz) = 3 hard or semisoft, dairy or soy 2 Tbsp = 1 - fat-free 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1 - low-fat 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2 - regular 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3 Neufchatel 1 Tbsp = 1 pot 1 cup = 3 ricotta 2 Tbsp = 1 - fat-free 1 cup = 4 - part-skim 1 cup = 8 - whole 1 cup = 11 Cheeseburger on bun, fast food 1 average = 9 Cheese sandwich, grilled, restaurant-type 1 = 13 Cheese sauce 1/4 cup = 2 Cherries: dried 1/4 cup = 2 fresh 1 cup = 2 Chicken: buffalo wings, cooked 3 = 9 canned 1/2 cup = 4 dark meat, cooked 1 slice or 1/2 cup cubed or shredded = 3 light meat, cooked 1 slice or 1/2 cup cubed or shredded = 2 nugget-style, fried, fast food 6 pieces = 8 - breast, without skin and bone 1 = 3 - breast, without skin 1 = 3 - breast, with skin 1 = 5 - drumstick, without skin 1 = 1 - drumstick, with skin 1 = 3 - thigh, without skin = 3 - thigh, with skin 3 = 4 salad 1/2 cup = 6 Chili con carne, with or without beans 1 cup = 8 Chili dog on roll 1 = 10 Chili sauce 1 Tbsp = 0 Chinese vegetables with: beef 1 cup = 6 chicken 1 cup = 5 pork 1 cup = 7 shrimp or tofu 1 cup = 4 Chips: corn 10 large or 30 small = 4 potato, baked 1 medium = 2 Cocoa, hot, instant: regular 6 fl oz = 2 fat-free 6 fl oz = 1 no sugar added 6 fl oz = 1 Coffee, black, without sugar 1 cup = 0 Coleslaw 1/2 cup = 4 Corn: kernels or cream-style 1 cup = 3 on the cob 1 small ear (5 " ) = 1 Corn bread 2 " square = 3 Corn chips 10 large or 30 small = 4 Cornmeal, cooked 1/4 cup = 4 Couscous (semolina), cooked 1 cup = 3 Crackers, snack any type (other than those listed here) 1 oz = 3 fat-free 7 = 1 graham 2 (2 1/2 " squares) or 2 Tbsp crumbs = 1 matzo 1 board = 2 melba toast 6 rounds or 4 slices = 2 rice cakes, plain 2 regular or 6 mini = 1 saltines 6 = 2 Cranberries: dried 1/4 cup = 2 fresh 11/2 cups = 1 Cranberry sauce 1/4 cup = 2 Cream: light 2 Tbsp = 2 half and half 2 Tbsp = 1 sour, fat-free 1/4 cup = 1 sour, light 3 Tbsp = 1 sour, regular 1 Tbsp = 1 whipped cream or topping aerosol or frozen 1/4 cup = 1 whipping, heavy or light 2 Tbsp = 3 Cucumber 1 cup = 0 Currants: dried 1/4 cup = 2 fresh 1 cup = 1 Dates: dried 1/4 cup = 1 fresh 1 cup = 1 Doughnut, plain or glazed 1 (3 " diameter) = 6 Dressing, salad: creamy: - fat-free 2 Tbsp = 1 - reduced-calorie 2 Tbsp = 2 - regluar 2 Tbsp = 4 Itlian-type (other than creamy Italian): - fat-free 2 Tbsp = 0 - reduced-calorie 2 Tbsp = 1 - regluar 2 Tbsp = 4 mayonnaise or mayonnaise-type: - fat-free 4 Tbsp = 1 - reduced-calorie 2 tsp = 1 - regluar 1 tsp = 1 oil, vegetable 1 tsp = 1 vinegar 1 tsp = 0 Duck, without skin, cooked 1/4 duck (3 1/2 oz) = 5 Eggplant 1 cup = 0 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " ) = 13 Egg rolls: beef or pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Eggs: omelet, cheese 2-egg, = 8 omelet, ham and cheese 2-egg,= 9 scrambled 2 or 1/2 cup = 5 substitute, fat-free 1/4 cup = 1 whole 1 = 2 English muffins: regular, any type 1 = 2 light 1 = 1 Escarole 1 cup = 0 Fajitas: beef 2 = 12 chicken 2 = 8 pork 2 = 13 Fish and shellfish: fish, canned, drained: - anchovies 6 =1 - salmon 1/2 cup = 4 - sardines 5 = 3 - tuna, canned in oil, drained 1/2 cup = 5 - tuna, canned in water 1/2 cup = 3 fish, fresh, cooked without added fat: - catfish 1 fillet= 6 - cod 1 fillet = 4 - halibut 1 fillet or steak = 5 - herring 1 oz = 1 - salmon 1 fillet or steak = 7 - snapper 1 fillet = 4 - sole 1 fillet = 4 - swordfish 1 fillet or steak = 4 - trout, rainbow 1 fillet = 6 - tuna 1 fillet or steak = 6 fish, fried 1 fillet = 12 shellfish, canned, any type (meat only), drained 1/2 cup = 2 shellfish, fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - oysters 1/2 cup = 2 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 tuna salad 1/2 cup = 7 Fish and cheese sandwich, fried, fast food 1 = 13 Flour, any type 3 Tbsp = 1 furter: beef or pork, fat-free 1 = 1 beef or pork, light 1 = 2 beef or pork, regular 1 = 5 turkey 1 = 3 roll or bun 1 = 3 French fries, homemade 20 (each about 4 1/2 " long)= 10 French toast 2 slices = 7 Fruit, dried, mixed 1/4 cup = 2 Fruit butter 1 Tbsp = 1 Fruit salad 1 cup = 2 Fruit, spreadable 1 1/2 Tbsp = 1 Fudge, plain 1 piece (1 " x2 " ) = 3 Gin 1 jigger (1 1/2 fl oz) = 2 Gingersnap cookies 2 = 1 Grapefruit juice 1/2 cup = 1 sections 1 cup = 2 Grape juice 1/2 cup = 2 Grapes 1 cup = 1 Gravy: brown 1/4 cup = 2 cream 1/4 cup = 4 Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup = 0 Guacamole 1/4 cup = 2 Gum, chewing 1 piece = 0 Ham, cooked 1 slice or 1/2 cup cubed or shredded = 3 Hamburger: on bun, fast food 1 small = 6 Honey 1 Tbsp = 1 Honeydew melon 1/8 melon or 1 cup = 1 Hummus 1/4 cup = 3 Ice cream: fat-free, no sugar added 1/2 cup = 2 fat-free, sweetened with sugar 1/2 cup = 2 light 1/2 cup = 3 premium 1/2 cup = 7 regular 1/2 cup = 4 Ice cream cone, plain or sugar 1 small = 1 Ice cream sandwich 1 = 4 Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8 Jelly 1 Tbsp = 1 Jerusalem artichokes (sunchokes) 1 cup = 2 Jicama 1 cup = 1 Kasha (buckwheat groats), cooked 1 cup = 3 Ketchup 1/4 cup = 1 Kiwi fruit 1 = 1 Knish, potato 1 (3 1/2 " square) = 6 Knockwurst 2 oz = 5 Lamb, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 Leeks 1 cup = 0 Lentils, cooked 1/2 cup = 2 Lettuce 1 cup = 0 Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2 Liver, cooked: beef 1 slice or 1/2 cup = 2 chicken 1/2 cup 2 Lo mein, any type 1 cup = 8 Luncheon meat: lean (3 g fat or less per oz) 1 slice = 1 regular (4 g fat or more per oz) 1 slice = 2 Macaroni 1 cup cooked or 1 1/2 oz uncooked = 4 Macaroni and cheese, package mix 1 cup prepared = 9 Mandarin orange 1 = 1 Mango 1 = 2 Margarine: fat-free 4 Tbsp = 1 reduced-calorie 2 tsp = 2 regular 1 tsp = 1 Marinara sauce 1/2 cup = 3 Meatballs: without sauce 2 = 10 with tomato sauce 2 with 1/2 cup sauce = 13 Meat loaf: 1 slice (5/8 " thick) = 6 Milk: buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2 evaporated, fat-free or low-fat 1/2 cup = 2 evaporated, whole 1/2 cup = 4 fat-free 1 cup = 2 instant nonfat dry powder 1/3 cup = 2 low-fat or light (1/2% or 1%) 1 cup = 2 reduced-fat (2%) 1 cup = 3 soy milk: - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 sweetened condensed 1/2 cup = 11 whole 1 cup = 4 Muffins: any type (other than those listed here) 1 large (3 " diameter) = 6 English, light 1 = 1 English, regular 1 = 2 Mushrooms: fresh 1 cup = 0 marinated 1/2 cup = 3 Nachos, cheese 4 = 8 Nectar, any type 1/2 cup = 1 Nectarine 1 = 1 Noodles, cooked: cellophane 1 cup = 3 egg 1 cup = 4 Oil, vegetable 1 tps = 1 Okra 1 cup = 0 Olives 10 small or 6 large = 1 Omelets: cheese 2-egg, = 8 ham and cheese 2-egg, = 9 Onion rings, fast food 1 medium serving = 10 Onions 1 cup = 1 Orange: juice 1/2 cup = 1 orange-grapefruit juice 1/2 cup = 1 sections 1 cup = 1 whole 1 = 1 Pancake, homemade 1 (4 " diameter) = 3 Papaya 1/2 (8 oz) or 1 cup = 1 Parsnips 1 cup cooked = 2 Pasta 1 cup cooked or 1 1/2 oz uncooked = 4 Pasta sauce, bottled, any type 1/2 cup = 2 Pastrami: beef 1 slice = 3 turkey 1 slice = 1 Peaches: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peanut butter 1 Tbsp = 2 Peanuts 40 nuts = 4 Pears: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peas, cooked: black-eyed (cowpeas) 1/2 cup = 1 chick 1/2 cup = 2 green 1 cup = 2 snow (Chinese pea pods) 1 cup = 1 split 1/2 cup = 2 sugar snap 1 cup = 0 Pecans 14 halves = 5 Peppers 1 cup = 0 Persimmon 1 = 2 Pickles: sweet 2 large = 1 unsweetened 1 cup or 1 medium = 0 Pie crust, any type, refrigerated or frozen 1/8 of 9 " pie crust = 2 Pies: fruit, one-crust 1/8 of 9 " pie = 6 fruit, two-crust 1/8 of 9 " pie = 9 meringue 1/8 of 9 " pie = 10 Pierogies: cabbage, cheese, or potato 3 (each 3 1/2 " ) = 7 meat 3 (each 3 1/2 " ) = 8 Pineapple: chunks, canned, unsweetened 1 cup = 2 fresh 1/4 (12 oz) or 1 cup = 1 Pineapple juice 1/2 cup = 1 Pita, any type 1 small or 1/2 large = 1 Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Pizza crust dough, refrigerated, frozen, or ready-made 1 oz = 2 Plantain 1 cup = 3 Plums 2 = 1 Popcorn: air-popped 3 cups = 1 microwave-popped, light 3 cups = 1 microwave-popped, reduced-fat (94% fat-free) 5 cups = 1 microwave-popped, regular 3 cups = 3 movie popcorn, without butter 3 cups = 3 oil-popped 3 cups = 3 Poppy seeds 1 tsp = 0 Pork: lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5 Pork and beans, canned 1/2 cup = 2 Potatoes: French fries, homemade 20 (each about 41/2 " long) = 10 mashed 1/2 cup = 2 salad 1/2 cup = 7 sweet 1 large (8 oz cooked) or 1 cup = 4 white or red 1 large (8 oz cooked) or 1 cup = 4 white or red 1 small (2 " diameter or 3 oz cooked) = 1 Potato chips: baked 1 oz = 2 regular 14 (1 oz) = 4 Preserves 1 Tbsp = 1 Pretzels: hard or Bavarian 1 (3/4 oz) = 2 rods 2 (3/4 oz) = 2 soft 1 (2 1/2 oz) = 3 sticks 45 (3/4 oz) = 2 twists, regular 7 (3/4 oz) = 2 twists, small 15 (3/4 oz) = 2 Prune juice 1/2 cup = 2 Prunes 2 = 1 Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup = 2 Pumpkin 1 cup = 0 Pumpkin seeds 1 Tbsp = 2 Quesadilla (6 " diameter) = 5 Radishes 1 cup = 0 Raisins 1/4 cup = 2 Raspberries 1 1/2 cup = 1 Ravioli, with tomato sauce, cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Rice, cooked: brown 1 cup = 4 fried, with beef, chicken, pork,shrimp, or plain 1 cup = 8 Spanish 1 cup = 5 white 1 cup = 4 Rice cakes, plain 2 regular or 6 mini = 1 Rice drinks: any type (other than those listed here) 1 cup (8 fl oz) = 3 chocolate 1 cup (8 fl oz) = 4 fat-free 1 cup (8 fl oz) = 2 Rolls: dinner 1 (2 oz) = 3 hamburger 1 (2 oz) = 3 frankfurter 1 (2 oz) = 3 hard 1 (2 oz) = 3 hot dog 1 (2 oz) = 3 high-fiber (3 g or more dietary fiber per roll) = 1 Rum 1 jigger (1 1/2 fl oz) = 2 Salads: Caesar 3 cup = 7 chef's, no dressing 4 cups = 6 chicken 1/2 cup = 6 coleslaw 1/2 cup = 4 fruit 1 cup = 2 mixed greens 1 cup = 0 potato 1/2 cup = 7 side, without dressing, fast food 1 serving = 0 spinach, with dressing 2 cups = 7 three-bean, canned 1/2 cup = 1 tuna 1/2 cup = 7 Salami, any type 1 slice (1 oz) = 2 Salsa 1/2 cup = 0 Saltines 6 = 2 Sanwhiches: bagel, with cream cheese and lox 1 large = 12 cheese, grilled, restaurant-style 1 = 13 cheeseburger on bun, fast food 1 small = 8 chicken, grilled, fast food 1 = 9 falafel in pita = 1 large pita with 4 falafel patties = 13 fish and cheese, fried, fast food 1 = 13 hamburger on bun, fast food 1 small = 6 Sauerkraut 1 cup = 0 Scotch 1 jigger (1 1/2 fl oz) = 2 Sesame seeds 1 tsp = 0 Shellfish: canned, any type (meat only), drained 1/2 cup = 2 fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 Soft drinks: club soda 1 can or bottle (12 fl oz) = 0 diet, any flavor 1 can or bottle (12 fl oz) = 0 seltzer, unsweetened 1 can or bottle (12 fl oz) = 0 sweetened with sugar, any flavor 1 can or bottle (12 fl oz) = 3 Sorbet, any flavor 1 scoop or 1/2 cup = 2 Soups: bouillon, any type 1 cup = 0 broth, any type 1 cup = 0 chicken noodle 1 cup = 3 egg drop 1 cup = 1 hot and sour 1 cup = 2 lentil 1 cup = 3 mushroom, cream of, canned(made with fat-free milk) 1 cup = 2 onion soup mix 1 cup prepared or 1/4 envelope = 1 tomato, canned (made with water) 1 cup = 1 vegetable 1 cup = 2 Sour cream: fat-free 1/4 cup = 1 light 3 Tbsp = 2 regular 1 Tbsp = 1 Soy products: seitan 2 slices (2 oz) or 2 Tbsp prepared mix = 1 soybean nuts 1/4 cup (1 oz) = 3 soybeans, cooked 1/2 cup = 3 soy milk: 1/2 cup = 2 - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 tempeh (fermented soybean cake) 1/4 cup = 2 textured vegetable protein 1/3 cup (3/4 oz dry) =1 tofu: - frozen 1/2 cup = 5 - low-fat 1/3 cup, or 3 oz =1 - regular, firm 1/3 cup, or 3 oz = 2 - regular, soft 1/3 cup, or 3 oz = 1 Soy sauce 1 Tbsp = 0 Spaghetti 1 cup cooked or 1 1/2 oz uncooked = 3 Spaghetti sauce, bottled, any type 1/2 cup = 2 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16 Spareribs: barbecued 4 (each 4 " long) = 8 Chinese, barbecued 2 (each 4 " long) = 4 Spinach 1 cup = 0 Spinach salad, with dressing 2 cups = 7 Spreadable fruit 1 1/2 Tbsp = 1 Sprouts: alfalfa 1 cup = 0 bean 1 cup = 0 Squash: spaghetti 1 cup = 0 summer 1 cup = 0 winter 1 cup = 1 zucchini 1 cup = 0 Steak sauce 1 Tbsp = 0 Stir-fry with garlic or black bean sauce: beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Strawberries 1 1/2 cups = 1 Stuffing mix, bread, 1/2 cup prepared = 4 Sugar, any type 1 Tbsp = 1 Sunflower seeds 1 Tbsp = 1 Sushi, maki, nigiri, or nori maki 4 pieces = 2 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 Sweet and sour sauce 2 Tbsp = 1 Syrup: low-calorie 2 Tbsp = 1 regular (maple, pancake, or chocolate) 1 Tbsp = 1 Tabouli 1/2 cup = 4 Tacos: beef, fast food 1 = 5 sauce 1 Tbsp = 0 shells, store-bought 2 = 2 Tahini 2 Tbsp = 2 Tangerine 1 large or 2 small = 1 Tartar sauce 1 Tbsp = 2 Tea, black, without sugar 1 cup = 0 Tempeh (fermented soybean cake) 1/4 cup (1 oz) = 2 Tempura: shrimp 4 jumbo shrimp = 12 vegetable 1 cup = 8 Tequila 1 jigger (1 1/2 fl oz) = 2 Teriyaki: beef 2 slices = 7 chicken 2 slices = 6 fish 4 oz = 5 sauce 1 Tbsp = 0 Tomatoes: dried (not packed in oil) 1/4 cup = 0 fresh or canned 1 cup = 0 paste 2 Tbsp = 0 puree or sauce 1/2 cup =0 Tomato or mixed vegetable juice 1 cup = 1 Tomato sauce, Italian 1/2 cup = 3 Tortilla chips 12 = 3 Tortoni 1 serving = 7 Tostadas: beef 1 = 10 chicken 1 = 8 shells, store-bought 2 = 2 Tuna canned in oil, drained 1/2 cup = 5 canned in water, drained 1/2 cup = 3 fresh, cooked 1 fillet or steak = 5 salad 1/2 cup = 7 Turkey, cooked: dark meat 1 slice or 1/2 cup cubed or shredded = 3 ground 1 patty (3 oz) = 5 ground 1/2 cup = 3 ground, lean 1 patty = 4 ground, lean 1/2 cup = 3 light meat 1 slice or 1/2 cup cubed or shredded (2 oz) = 2 Turnips 1 cup = 0 Veal, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 breakfast strips 4 = 3 Vodka 1 jigger (1 1/2 fl oz) =2 Waffles, any type, low-fat, frozen 2 (4 " round or square) = 3 Walnuts 14 halves = 5 Watercress 1 cup = 0 Watermelon 2 " slice or 1 cup = 1 Water or mineral water 1 cup = 0 Wheat germ 3 Tbsp = 3 Whiskey 1 jigger (11/2 fl oz) = 2 Wine 1 small glass (4 fl oz) = 2 Yam 1 large (10 oz uncooked) = 6 Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 3 - fruit-flavored 1 cup = 4 - plain 1 cup = 2 light (artificially sweetened) 1 cup = 2 low-fat, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 4 - fruit-flavored 1 cup = 5 - plain 1 cup = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 Yogurt, frozen: fat-free, no sugar added 1 scoop or 1/2 cup = 2 fat-free, sweetened with sugar 1 scoop or 1/2 cup = 2 low-fat 1 scoop or 1/2 cup = 3 Yogurt drink 1 cup = 5 Ziti, baked (without meat) 1 cup = 6 Zucchini 1 cup = 0 Restaurant and Ethnic Chinese Food Food Portion POINTS Chinese vegetables with: Beef 1 cup = 6 Chicken 1 cup = 5 Pork 1 cup = 7 Shrimp or Tofu 1 cup = 4 Egg drop soup 1 cup = 1 Egg rolls: Beef or Pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Hot and sour soup 1 cup = 2 Lo mein, any type 1 cup = 8 Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup = 8 Stir-fry with garlic or black bean sauce beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 sweet and sour sauce 1 tbsp = 2 Fast Food POINTS Bean burrito 1 = 8 Cheeseburger on bun 1 small = 8 Chicken pieces (nugget-style), fried 6 pieces = 8 Chicken sandwich, grilled 1 = 6 Fish and cheese sandwich, fried = 13 Hamburger on bun 1 small = 6 Milk shake, any flavor = 10 Onion rings 1 serving = 10 Side salad, without dressing 1 = 0 Beef taco, hard or soft = 5 Italian Food Portion POINTS Biscotti 8 mini, 2 small,or 1 regular = 3 Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce = 10 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " )= 13 Garlic bread 1 slice (1 oz) = 5 Lasagna, with meat 1 serving (4 " x 21/2 " ) or 1 cup = 6 Marinara sauce 1/2 cup = 3 Pasta, cooked 1 cup = 4 Pizza, cheese, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Ravioli, with tomato sauce: cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Spaghetti, cooked 1 cup = 3 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 6 Tortoni 1 serving = 7 Veal parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 Ziti, baked (without meat) 1 cup = 6 Baking Ingredients Flour 1 cup white -- 9 1 cup Whole Wheat -- 8 Sugar (brown or white) 1 cup -- 20 1 cup Powdered Sugar -- 10 Shortening & Oil 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Canola & Olive Oil -- 1 tbsp, 4 Regular Margarine 1 tsp , 1 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Baking Soda or Powder -- 1 tsp 0 Bread Crumbs -- 3 tbsp, 1 Butter -- 1 cup 51 Chocolate Chips -- 1/2 cup, 12 Chocolate Chips -- 1 cup, 24 Coconut -- Baker's Angel Flake Coconut (bag), 2 tbsp, 2 Cornmeal -- 1/4 cup, 2 Cornmeal -- 1/2 cup, 4 Cornmeal -- 1 cup, 8 Cornstarch -- 1 tbsp, 3 Dry Milk -- 1 cup, 2 Evaporated Milk -- (12 oz can), 12 Evaporated Skim Milk -- (12 oz can), 6 Sweetened Condensed Fat Free Milk -- Borden Eagle Brand, 2 tbsp, (2.5) Egg (1) -- 2 Eggs Substitute (1/4 cup) -- 1 Graham Cracker Crumbs -- 3 tbsp, 2 Honey -- 1 tbsp, 1 Honey -- 1 cup, 20 Jell-O -- Sugar-Free, (3 oz pkg), 1 Ketchup -- 1/4 cup, 1 Lard -- 1 tbsp, 3 Mayonnaise -- 1 tbsp, 3 Mayonnaise -- Fat Free, 4 tsp, 1 Mayonnaise -- Light, 2 tsp, 1 Molasses -- 1 tbsp, 1 Oatmeal - Old Fashioned -- 1 cup, 5 Raisins -- 1 cup, 8 Sour Cream (1 cup) -- 13 Sour Cream -- Non-Fat, (1 cup), 3 Syrup -- Reduced Calorie, 2 tbsp, 1 Walnuts -- 1/2 cup chopped, 10 Whipping Cream (1 cup) -- 20 Whipped Cream -- Aerosol, (1/4 cup), 2 Whipped Cream -- Non-Fat Aerosol, (1/4 cup), 0 Whipped Topping -- Frozen, (1/4 cup), 1 Whipped Topping -- Fat-Free Frozen, (1/4 cup), 0 ~Keep The Faith~ Retta Louisiana (-52.6) Come Visit Our Group: http://groups.yahoo.com/group/WeightWatchersGroupSupport/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 3, 2006 Report Share Posted January 3, 2006 I thought that if you are between weights, there is a set amount of points you can eat?! in my book, it states I can have 22 points plus the additional 35 flex points!?! Did WW change!?! Retta2006@... wrote: Weight Watchers Food Points Daily Points Range less than 150 pounds ******** 18 to 23 points 150 to 174 pounds *********** 20 to 25 points 175 to 199 pounds *********** 22 to 27 points 200 to 224 pounds *********** 24 to 29 points 225 to 249 pounds *********** 26 to 31 points 250 to 274 pounds *********** 28 to 33 points 275 to 299 pounds ********** 29 to 34 points 300 to 324 pounds ********** 30 to 35 points 325 to 349 pounds *********** 31 to 36 points more than 350 pounds ******** 32 to 37 points ------------------ Guildlines 1-5 Servings of vegetables and fruits. 2-Chose whole grains,such as brown rice and oats,whenever possible. 3-2 servings milk products.teenager or over 60 yrs 3 servings. 4-Have some healthy oil (olive,canola,sunflower, or flaxseeds) 5-At least1 or 2 servings Protien a day. 6-Limit added sugar and alcohol. 7-6 - 8 glasses of water daily. 8-Take multple vitamin -mineral supplement. Simply choose foods to keep you within your daily point range and you'll lose weight. Almonds 22 nuts = 4 Apple juice 1/2 cup = 1 Apples dried 1/4 cup = 1 fresh 1 large = 2 1 small = 1 Applesauce, unsweetened 1 cup = 2 Apricots dried 6 halves = 1 fresh 3 = 1 Asparagus 12 spears or 1 cup= 0 Avocado 1/4 = 2 Bacon, cooked, crisp 3 slices= 4 Bagel, any type 1 small or 1/2 large = 3 Bagel, with cream cheese and lox 1 large= 12 Banana 1 = 2 Barbecue sauce 1/4 cup = 1 Barley, cooked 1 cup = 3 Beans, cooked: baked 1/2 cup = 5 baked, vegetarian, canned 1/2 cup = 2 black 1/2 cup = 2 cannellini 1/2 cup = 1 garbanzo 1/2 cup = 2 green or wax 1 cup = 0 kidney 1/2 cup = 1 lima 1/2 cup = 1 navy 1/2 cup = 2 pinto 1/2 cup = 2 pork and beans, canned 1/2 cup = 2 refried 1/2 cup = 3 refried, fat-free or regular, canned 1/2 cup = 2 soybeans 1/2 cup = 3 white 1/2 cup = 2 Beef: ground 1 patty (3 oz) = 6 ground, lean 1 patty (3 oz) = 6 lean 1 slice or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice or 1/2 cup cubed or shredded (2 oz) = 4 steak 1 small (4 oz) = 10 steak, lean 1 small (4 oz) = 7 Beef stew 1 cup = 5 Beer: light 1 can or bottle (12 fl oz) = 2 regular 1 can or bottle (12 fl oz) = 3 Beets 1 cup =0 Biscotti homemade 1 small (2 " diameter) = 3 Blackberries 1 cup = 1 Blueberries 1 cup = 1 Bologna, any type 1 slice (1 oz) = 2 1 jigger (11/2 fl oz) = 2 Bratwurst 2 oz = 5 Breads: any type(other than those listed here) 1 slice = 2 corn 2 " square = 3 garlic 1 slice = 5 high-fiber (3 g or more dietary fiber per slice) 1 slice = 1 Bread crumbs, dried 3 Tbsp = 2 Broccoli 1 cup = 0 Brownie 1 (2 " square) = 5 Brussels sprouts 1 cup = 0 Buffalo wings, cooked 3 = 9 Bulgur, cooked 1 cup = 2 Burritos: bean 1 medium (8 " ) = 8 bean 1 small (6 " ) = 5 Butter, regular or whipped 1 tsp = 1 Cabbage 1 cup = 0 Cakes: angel food 1/16 of 10 " tube = 2 pound 1 slice (5 " x3 " x1 " ) = 8 with icing, homemade 1/12 of 9 " layer cake or 3 " square =12 Candies: 1/2 candy bar, or 2 Tbsp chips (1 oz) = 3 fudge, plain 1 piece (1 " x2 " ) = 3 hard 1 oz = 2 Cantaloupe 1/4 melon (8 oz) or 1 cup = 1 Cappuccino: made with fat-free milk 1 grande (16 fl oz) = 2 made with low-fat milk 1 grande (16 fl oz) = 3 made with whole milk 1 grande (16 fl oz) = 4 Caraway Seeds 1 tsp = 0 Carrots: cooked 1 cup = 1 raw 1 cup = 0 Cashews 14 nut s= 4 Cauliflower 1 cup = 0 Celery 1 cup = 0 Cereals, cooked: cream of rice 1 cup = 3 cream of wheat 1 cup = 2 farina 1 cup = 2 grits 1 cup =3 oatmeal 1 cup = 2 Cereals, ready-to-eat: any type (other than those listed here) 1 cup = 2 raisin bran 3/4 cup = 2 fortified 1 cup =2 frosted 1 cup = 3 granola 1/2 cup = 4 granola, low-fat 1/2 cup = 3 nuggets 1/2 cup = 3 puffed 1 cup = 1 shredded wheat 1 biscuit = 1 wheat germ 3 Tbsp = 1 Cereal bars: fat-free 1 = 2 regular 1 =3 Cheeses: cottage 2 Tbsp = 1 - fat free 1 cup = 3 - low-fat (1%) 1 cup = 3 - reduced-fat (2%) 1 cup = 4 - regular (4%) 1 cup = 6 cream 2 Tbsp = 1 - fat free 4 Tbsp = 1 - light 2 Tbsp = 2 - regular (4%) 1 Tbsp = 1 feta 1/4 cup (1 1/3 oz) = 3 hard or semisoft, dairy or soy 2 Tbsp = 1 - fat-free 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1 - low-fat 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2 - regular 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3 Neufchatel 1 Tbsp = 1 pot 1 cup = 3 ricotta 2 Tbsp = 1 - fat-free 1 cup = 4 - part-skim 1 cup = 8 - whole 1 cup = 11 Cheeseburger on bun, fast food 1 average = 9 Cheese sandwich, grilled, restaurant-type 1 = 13 Cheese sauce 1/4 cup = 2 Cherries: dried 1/4 cup = 2 fresh 1 cup = 2 Chicken: buffalo wings, cooked 3 = 9 canned 1/2 cup = 4 dark meat, cooked 1 slice or 1/2 cup cubed or shredded = 3 light meat, cooked 1 slice or 1/2 cup cubed or shredded = 2 nugget-style, fried, fast food 6 pieces = 8 - breast, without skin and bone 1 = 3 - breast, without skin 1 = 3 - breast, with skin 1 = 5 - drumstick, without skin 1 = 1 - drumstick, with skin 1 = 3 - thigh, without skin = 3 - thigh, with skin 3 = 4 salad 1/2 cup = 6 Chili con carne, with or without beans 1 cup = 8 Chili dog on roll 1 = 10 Chili sauce 1 Tbsp = 0 Chinese vegetables with: beef 1 cup = 6 chicken 1 cup = 5 pork 1 cup = 7 shrimp or tofu 1 cup = 4 Chips: corn 10 large or 30 small = 4 potato, baked 1 medium = 2 Cocoa, hot, instant: regular 6 fl oz = 2 fat-free 6 fl oz = 1 no sugar added 6 fl oz = 1 Coffee, black, without sugar 1 cup = 0 Coleslaw 1/2 cup = 4 Corn: kernels or cream-style 1 cup = 3 on the cob 1 small ear (5 " ) = 1 Corn bread 2 " square = 3 Corn chips 10 large or 30 small = 4 Cornmeal, cooked 1/4 cup = 4 Couscous (semolina), cooked 1 cup = 3 Crackers, snack any type (other than those listed here) 1 oz = 3 fat-free 7 = 1 graham 2 (2 1/2 " squares) or 2 Tbsp crumbs = 1 matzo 1 board = 2 melba toast 6 rounds or 4 slices = 2 rice cakes, plain 2 regular or 6 mini = 1 saltines 6 = 2 Cranberries: dried 1/4 cup = 2 fresh 11/2 cups = 1 Cranberry sauce 1/4 cup = 2 Cream: light 2 Tbsp = 2 half and half 2 Tbsp = 1 sour, fat-free 1/4 cup = 1 sour, light 3 Tbsp = 1 sour, regular 1 Tbsp = 1 whipped cream or topping aerosol or frozen 1/4 cup = 1 whipping, heavy or light 2 Tbsp = 3 Cucumber 1 cup = 0 Currants: dried 1/4 cup = 2 fresh 1 cup = 1 Dates: dried 1/4 cup = 1 fresh 1 cup = 1 Doughnut, plain or glazed 1 (3 " diameter) = 6 Dressing, salad: creamy: - fat-free 2 Tbsp = 1 - reduced-calorie 2 Tbsp = 2 - regluar 2 Tbsp = 4 Itlian-type (other than creamy Italian): - fat-free 2 Tbsp = 0 - reduced-calorie 2 Tbsp = 1 - regluar 2 Tbsp = 4 mayonnaise or mayonnaise-type: - fat-free 4 Tbsp = 1 - reduced-calorie 2 tsp = 1 - regluar 1 tsp = 1 oil, vegetable 1 tsp = 1 vinegar 1 tsp = 0 Duck, without skin, cooked 1/4 duck (3 1/2 oz) = 5 Eggplant 1 cup = 0 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " ) = 13 Egg rolls: beef or pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Eggs: omelet, cheese 2-egg, = 8 omelet, ham and cheese 2-egg,= 9 scrambled 2 or 1/2 cup = 5 substitute, fat-free 1/4 cup = 1 whole 1 = 2 English muffins: regular, any type 1 = 2 light 1 = 1 Escarole 1 cup = 0 Fajitas: beef 2 = 12 chicken 2 = 8 pork 2 = 13 Fish and shellfish: fish, canned, drained: - anchovies 6 =1 - salmon 1/2 cup = 4 - sardines 5 = 3 - tuna, canned in oil, drained 1/2 cup = 5 - tuna, canned in water 1/2 cup = 3 fish, fresh, cooked without added fat: - catfish 1 fillet= 6 - cod 1 fillet = 4 - halibut 1 fillet or steak = 5 - herring 1 oz = 1 - salmon 1 fillet or steak = 7 - snapper 1 fillet = 4 - sole 1 fillet = 4 - swordfish 1 fillet or steak = 4 - trout, rainbow 1 fillet = 6 - tuna 1 fillet or steak = 6 fish, fried 1 fillet = 12 shellfish, canned, any type (meat only), drained 1/2 cup = 2 shellfish, fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - oysters 1/2 cup = 2 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 tuna salad 1/2 cup = 7 Fish and cheese sandwich, fried, fast food 1 = 13 Flour, any type 3 Tbsp = 1 furter: beef or pork, fat-free 1 = 1 beef or pork, light 1 = 2 beef or pork, regular 1 = 5 turkey 1 = 3 roll or bun 1 = 3 French fries, homemade 20 (each about 4 1/2 " long)= 10 French toast 2 slices = 7 Fruit, dried, mixed 1/4 cup = 2 Fruit butter 1 Tbsp = 1 Fruit salad 1 cup = 2 Fruit, spreadable 1 1/2 Tbsp = 1 Fudge, plain 1 piece (1 " x2 " ) = 3 Gin 1 jigger (1 1/2 fl oz) = 2 Gingersnap cookies 2 = 1 Grapefruit juice 1/2 cup = 1 sections 1 cup = 2 Grape juice 1/2 cup = 2 Grapes 1 cup = 1 Gravy: brown 1/4 cup = 2 cream 1/4 cup = 4 Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup = 0 Guacamole 1/4 cup = 2 Gum, chewing 1 piece = 0 Ham, cooked 1 slice or 1/2 cup cubed or shredded = 3 Hamburger: on bun, fast food 1 small = 6 Honey 1 Tbsp = 1 Honeydew melon 1/8 melon or 1 cup = 1 Hummus 1/4 cup = 3 Ice cream: fat-free, no sugar added 1/2 cup = 2 fat-free, sweetened with sugar 1/2 cup = 2 light 1/2 cup = 3 premium 1/2 cup = 7 regular 1/2 cup = 4 Ice cream cone, plain or sugar 1 small = 1 Ice cream sandwich 1 = 4 Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8 Jelly 1 Tbsp = 1 Jerusalem artichokes (sunchokes) 1 cup = 2 Jicama 1 cup = 1 Kasha (buckwheat groats), cooked 1 cup = 3 Ketchup 1/4 cup = 1 Kiwi fruit 1 = 1 Knish, potato 1 (3 1/2 " square) = 6 Knockwurst 2 oz = 5 Lamb, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 Leeks 1 cup = 0 Lentils, cooked 1/2 cup = 2 Lettuce 1 cup = 0 Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2 Liver, cooked: beef 1 slice or 1/2 cup = 2 chicken 1/2 cup 2 Lo mein, any type 1 cup = 8 Luncheon meat: lean (3 g fat or less per oz) 1 slice = 1 regular (4 g fat or more per oz) 1 slice = 2 Macaroni 1 cup cooked or 1 1/2 oz uncooked = 4 Macaroni and cheese, package mix 1 cup prepared = 9 Mandarin orange 1 = 1 Mango 1 = 2 Margarine: fat-free 4 Tbsp = 1 reduced-calorie 2 tsp = 2 regular 1 tsp = 1 Marinara sauce 1/2 cup = 3 Meatballs: without sauce 2 = 10 with tomato sauce 2 with 1/2 cup sauce = 13 Meat loaf: 1 slice (5/8 " thick) = 6 Milk: buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2 evaporated, fat-free or low-fat 1/2 cup = 2 evaporated, whole 1/2 cup = 4 fat-free 1 cup = 2 instant nonfat dry powder 1/3 cup = 2 low-fat or light (1/2% or 1%) 1 cup = 2 reduced-fat (2%) 1 cup = 3 soy milk: - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 sweetened condensed 1/2 cup = 11 whole 1 cup = 4 Muffins: any type (other than those listed here) 1 large (3 " diameter) = 6 English, light 1 = 1 English, regular 1 = 2 Mushrooms: fresh 1 cup = 0 marinated 1/2 cup = 3 Nachos, cheese 4 = 8 Nectar, any type 1/2 cup = 1 Nectarine 1 = 1 Noodles, cooked: cellophane 1 cup = 3 egg 1 cup = 4 Oil, vegetable 1 tps = 1 Okra 1 cup = 0 Olives 10 small or 6 large = 1 Omelets: cheese 2-egg, = 8 ham and cheese 2-egg, = 9 Onion rings, fast food 1 medium serving = 10 Onions 1 cup = 1 Orange: juice 1/2 cup = 1 orange-grapefruit juice 1/2 cup = 1 sections 1 cup = 1 whole 1 = 1 Pancake, homemade 1 (4 " diameter) = 3 Papaya 1/2 (8 oz) or 1 cup = 1 Parsnips 1 cup cooked = 2 Pasta 1 cup cooked or 1 1/2 oz uncooked = 4 Pasta sauce, bottled, any type 1/2 cup = 2 Pastrami: beef 1 slice = 3 turkey 1 slice = 1 Peaches: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peanut butter 1 Tbsp = 2 Peanuts 40 nuts = 4 Pears: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peas, cooked: black-eyed (cowpeas) 1/2 cup = 1 chick 1/2 cup = 2 green 1 cup = 2 snow (Chinese pea pods) 1 cup = 1 split 1/2 cup = 2 sugar snap 1 cup = 0 Pecans 14 halves = 5 Peppers 1 cup = 0 Persimmon 1 = 2 Pickles: sweet 2 large = 1 unsweetened 1 cup or 1 medium = 0 Pie crust, any type, refrigerated or frozen 1/8 of 9 " pie crust = 2 Pies: fruit, one-crust 1/8 of 9 " pie = 6 fruit, two-crust 1/8 of 9 " pie = 9 meringue 1/8 of 9 " pie = 10 Pierogies: cabbage, cheese, or potato 3 (each 3 1/2 " ) = 7 meat 3 (each 3 1/2 " ) = 8 Pineapple: chunks, canned, unsweetened 1 cup = 2 fresh 1/4 (12 oz) or 1 cup = 1 Pineapple juice 1/2 cup = 1 Pita, any type 1 small or 1/2 large = 1 Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Pizza crust dough, refrigerated, frozen, or ready-made 1 oz = 2 Plantain 1 cup = 3 Plums 2 = 1 Popcorn: air-popped 3 cups = 1 microwave-popped, light 3 cups = 1 microwave-popped, reduced-fat (94% fat-free) 5 cups = 1 microwave-popped, regular 3 cups = 3 movie popcorn, without butter 3 cups = 3 oil-popped 3 cups = 3 Poppy seeds 1 tsp = 0 Pork: lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5 Pork and beans, canned 1/2 cup = 2 Potatoes: French fries, homemade 20 (each about 41/2 " long) = 10 mashed 1/2 cup = 2 salad 1/2 cup = 7 sweet 1 large (8 oz cooked) or 1 cup = 4 white or red 1 large (8 oz cooked) or 1 cup = 4 white or red 1 small (2 " diameter or 3 oz cooked) = 1 Potato chips: baked 1 oz = 2 regular 14 (1 oz) = 4 Preserves 1 Tbsp = 1 Pretzels: hard or Bavarian 1 (3/4 oz) = 2 rods 2 (3/4 oz) = 2 soft 1 (2 1/2 oz) = 3 sticks 45 (3/4 oz) = 2 twists, regular 7 (3/4 oz) = 2 twists, small 15 (3/4 oz) = 2 Prune juice 1/2 cup = 2 Prunes 2 = 1 Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup = 2 Pumpkin 1 cup = 0 Pumpkin seeds 1 Tbsp = 2 Quesadilla (6 " diameter) = 5 Radishes 1 cup = 0 Raisins 1/4 cup = 2 Raspberries 1 1/2 cup = 1 Ravioli, with tomato sauce, cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Rice, cooked: brown 1 cup = 4 fried, with beef, chicken, pork,shrimp, or plain 1 cup = 8 Spanish 1 cup = 5 white 1 cup = 4 Rice cakes, plain 2 regular or 6 mini = 1 Rice drinks: any type (other than those listed here) 1 cup (8 fl oz) = 3 chocolate 1 cup (8 fl oz) = 4 fat-free 1 cup (8 fl oz) = 2 Rolls: dinner 1 (2 oz) = 3 hamburger 1 (2 oz) = 3 frankfurter 1 (2 oz) = 3 hard 1 (2 oz) = 3 hot dog 1 (2 oz) = 3 high-fiber (3 g or more dietary fiber per roll) = 1 Rum 1 jigger (1 1/2 fl oz) = 2 Salads: Caesar 3 cup = 7 chef's, no dressing 4 cups = 6 chicken 1/2 cup = 6 coleslaw 1/2 cup = 4 fruit 1 cup = 2 mixed greens 1 cup = 0 potato 1/2 cup = 7 side, without dressing, fast food 1 serving = 0 spinach, with dressing 2 cups = 7 three-bean, canned 1/2 cup = 1 tuna 1/2 cup = 7 Salami, any type 1 slice (1 oz) = 2 Salsa 1/2 cup = 0 Saltines 6 = 2 Sanwhiches: bagel, with cream cheese and lox 1 large = 12 cheese, grilled, restaurant-style 1 = 13 cheeseburger on bun, fast food 1 small = 8 chicken, grilled, fast food 1 = 9 falafel in pita = 1 large pita with 4 falafel patties = 13 fish and cheese, fried, fast food 1 = 13 hamburger on bun, fast food 1 small = 6 Sauerkraut 1 cup = 0 Scotch 1 jigger (1 1/2 fl oz) = 2 Sesame seeds 1 tsp = 0 Shellfish: canned, any type (meat only), drained 1/2 cup = 2 fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 Soft drinks: club soda 1 can or bottle (12 fl oz) = 0 diet, any flavor 1 can or bottle (12 fl oz) = 0 seltzer, unsweetened 1 can or bottle (12 fl oz) = 0 sweetened with sugar, any flavor 1 can or bottle (12 fl oz) = 3 Sorbet, any flavor 1 scoop or 1/2 cup = 2 Soups: bouillon, any type 1 cup = 0 broth, any type 1 cup = 0 chicken noodle 1 cup = 3 egg drop 1 cup = 1 hot and sour 1 cup = 2 lentil 1 cup = 3 mushroom, cream of, canned(made with fat-free milk) 1 cup = 2 onion soup mix 1 cup prepared or 1/4 envelope = 1 tomato, canned (made with water) 1 cup = 1 vegetable 1 cup = 2 Sour cream: fat-free 1/4 cup = 1 light 3 Tbsp = 2 regular 1 Tbsp = 1 Soy products: seitan 2 slices (2 oz) or 2 Tbsp prepared mix = 1 soybean nuts 1/4 cup (1 oz) = 3 soybeans, cooked 1/2 cup = 3 soy milk: 1/2 cup = 2 - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 tempeh (fermented soybean cake) 1/4 cup = 2 textured vegetable protein 1/3 cup (3/4 oz dry) =1 tofu: - frozen 1/2 cup = 5 - low-fat 1/3 cup, or 3 oz =1 - regular, firm 1/3 cup, or 3 oz = 2 - regular, soft 1/3 cup, or 3 oz = 1 Soy sauce 1 Tbsp = 0 Spaghetti 1 cup cooked or 1 1/2 oz uncooked = 3 Spaghetti sauce, bottled, any type 1/2 cup = 2 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16 Spareribs: barbecued 4 (each 4 " long) = 8 Chinese, barbecued 2 (each 4 " long) = 4 Spinach 1 cup = 0 Spinach salad, with dressing 2 cups = 7 Spreadable fruit 1 1/2 Tbsp = 1 Sprouts: alfalfa 1 cup = 0 bean 1 cup = 0 Squash: spaghetti 1 cup = 0 summer 1 cup = 0 winter 1 cup = 1 zucchini 1 cup = 0 Steak sauce 1 Tbsp = 0 Stir-fry with garlic or black bean sauce: beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Strawberries 1 1/2 cups = 1 Stuffing mix, bread, 1/2 cup prepared = 4 Sugar, any type 1 Tbsp = 1 Sunflower seeds 1 Tbsp = 1 Sushi, maki, nigiri, or nori maki 4 pieces = 2 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 Sweet and sour sauce 2 Tbsp = 1 Syrup: low-calorie 2 Tbsp = 1 regular (maple, pancake, or chocolate) 1 Tbsp = 1 Tabouli 1/2 cup = 4 Tacos: beef, fast food 1 = 5 sauce 1 Tbsp = 0 shells, store-bought 2 = 2 Tahini 2 Tbsp = 2 Tangerine 1 large or 2 small = 1 Tartar sauce 1 Tbsp = 2 Tea, black, without sugar 1 cup = 0 Tempeh (fermented soybean cake) 1/4 cup (1 oz) = 2 Tempura: shrimp 4 jumbo shrimp = 12 vegetable 1 cup = 8 Tequila 1 jigger (1 1/2 fl oz) = 2 Teriyaki: beef 2 slices = 7 chicken 2 slices = 6 fish 4 oz = 5 sauce 1 Tbsp = 0 Tomatoes: dried (not packed in oil) 1/4 cup = 0 fresh or canned 1 cup = 0 paste 2 Tbsp = 0 puree or sauce 1/2 cup =0 Tomato or mixed vegetable juice 1 cup = 1 Tomato sauce, Italian 1/2 cup = 3 Tortilla chips 12 = 3 Tortoni 1 serving = 7 Tostadas: beef 1 = 10 chicken 1 = 8 shells, store-bought 2 = 2 Tuna canned in oil, drained 1/2 cup = 5 canned in water, drained 1/2 cup = 3 fresh, cooked 1 fillet or steak = 5 salad 1/2 cup = 7 Turkey, cooked: dark meat 1 slice or 1/2 cup cubed or shredded = 3 ground 1 patty (3 oz) = 5 ground 1/2 cup = 3 ground, lean 1 patty = 4 ground, lean 1/2 cup = 3 light meat 1 slice or 1/2 cup cubed or shredded (2 oz) = 2 Turnips 1 cup = 0 Veal, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 breakfast strips 4 = 3 Vodka 1 jigger (1 1/2 fl oz) =2 Waffles, any type, low-fat, frozen 2 (4 " round or square) = 3 Walnuts 14 halves = 5 Watercress 1 cup = 0 Watermelon 2 " slice or 1 cup = 1 Water or mineral water 1 cup = 0 Wheat germ 3 Tbsp = 3 Whiskey 1 jigger (11/2 fl oz) = 2 Wine 1 small glass (4 fl oz) = 2 Yam 1 large (10 oz uncooked) = 6 Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 3 - fruit-flavored 1 cup = 4 - plain 1 cup = 2 light (artificially sweetened) 1 cup = 2 low-fat, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 4 - fruit-flavored 1 cup = 5 - plain 1 cup = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 Yogurt, frozen: fat-free, no sugar added 1 scoop or 1/2 cup = 2 fat-free, sweetened with sugar 1 scoop or 1/2 cup = 2 low-fat 1 scoop or 1/2 cup = 3 Yogurt drink 1 cup = 5 Ziti, baked (without meat) 1 cup = 6 Zucchini 1 cup = 0 Restaurant and Ethnic Chinese Food Food Portion POINTS Chinese vegetables with: Beef 1 cup = 6 Chicken 1 cup = 5 Pork 1 cup = 7 Shrimp or Tofu 1 cup = 4 Egg drop soup 1 cup = 1 Egg rolls: Beef or Pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Hot and sour soup 1 cup = 2 Lo mein, any type 1 cup = 8 Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup = 8 Stir-fry with garlic or black bean sauce beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 sweet and sour sauce 1 tbsp = 2 Fast Food POINTS Bean burrito 1 = 8 Cheeseburger on bun 1 small = 8 Chicken pieces (nugget-style), fried 6 pieces = 8 Chicken sandwich, grilled 1 = 6 Fish and cheese sandwich, fried = 13 Hamburger on bun 1 small = 6 Milk shake, any flavor = 10 Onion rings 1 serving = 10 Side salad, without dressing 1 = 0 Beef taco, hard or soft = 5 Italian Food Portion POINTS Biscotti 8 mini, 2 small,or 1 regular = 3 Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce = 10 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " )= 13 Garlic bread 1 slice (1 oz) = 5 Lasagna, with meat 1 serving (4 " x 21/2 " ) or 1 cup = 6 Marinara sauce 1/2 cup = 3 Pasta, cooked 1 cup = 4 Pizza, cheese, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Ravioli, with tomato sauce: cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Spaghetti, cooked 1 cup = 3 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 6 Tortoni 1 serving = 7 Veal parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 Ziti, baked (without meat) 1 cup = 6 Baking Ingredients Flour 1 cup white -- 9 1 cup Whole Wheat -- 8 Sugar (brown or white) 1 cup -- 20 1 cup Powdered Sugar -- 10 Shortening & Oil 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Canola & Olive Oil -- 1 tbsp, 4 Regular Margarine 1 tsp , 1 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Baking Soda or Powder -- 1 tsp 0 Bread Crumbs -- 3 tbsp, 1 Butter -- 1 cup 51 Chocolate Chips -- 1/2 cup, 12 Chocolate Chips -- 1 cup, 24 Coconut -- Baker's Angel Flake Coconut (bag), 2 tbsp, 2 Cornmeal -- 1/4 cup, 2 Cornmeal -- 1/2 cup, 4 Cornmeal -- 1 cup, 8 Cornstarch -- 1 tbsp, 3 Dry Milk -- 1 cup, 2 Evaporated Milk -- (12 oz can), 12 Evaporated Skim Milk -- (12 oz can), 6 Sweetened Condensed Fat Free Milk -- Borden Eagle Brand, 2 tbsp, (2.5) Egg (1) -- 2 Eggs Substitute (1/4 cup) -- 1 Graham Cracker Crumbs -- 3 tbsp, 2 Honey -- 1 tbsp, 1 Honey -- 1 cup, 20 Jell-O -- Sugar-Free, (3 oz pkg), 1 Ketchup -- 1/4 cup, 1 Lard -- 1 tbsp, 3 Mayonnaise -- 1 tbsp, 3 Mayonnaise -- Fat Free, 4 tsp, 1 Mayonnaise -- Light, 2 tsp, 1 Molasses -- 1 tbsp, 1 Oatmeal - Old Fashioned -- 1 cup, 5 Raisins -- 1 cup, 8 Sour Cream (1 cup) -- 13 Sour Cream -- Non-Fat, (1 cup), 3 Syrup -- Reduced Calorie, 2 tbsp, 1 Walnuts -- 1/2 cup chopped, 10 Whipping Cream (1 cup) -- 20 Whipped Cream -- Aerosol, (1/4 cup), 2 Whipped Cream -- Non-Fat Aerosol, (1/4 cup), 0 Whipped Topping -- Frozen, (1/4 cup), 1 Whipped Topping -- Fat-Free Frozen, (1/4 cup), 0 ~Keep The Faith~ Retta Louisiana (-52.6) Come Visit Our Group: http://groups.yahoo.com/group/WeightWatchersGroupSupport/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 4, 2006 Report Share Posted January 4, 2006 , Rhetta had made a mistake by posting that info under the Flex Plan. That was WW before the Flex Plan....back when it was called Winning Points. Under that system you had a range of points and whatever of those points you did not eat you got to bank and use later in the week if you so chose. Chancelee Ciancetta happywljc@...> wrote: I thought that if you are between weights, there is a set amount of points you can eat?! in my book, it states I can have 22 points plus the additional 35 flex points!?! Did WW change!?! Retta2006@... wrote: Weight Watchers Food Points Daily Points Range less than 150 pounds ******** 18 to 23 points 150 to 174 pounds *********** 20 to 25 points 175 to 199 pounds *********** 22 to 27 points 200 to 224 pounds *********** 24 to 29 points 225 to 249 pounds *********** 26 to 31 points 250 to 274 pounds *********** 28 to 33 points 275 to 299 pounds ********** 29 to 34 points 300 to 324 pounds ********** 30 to 35 points 325 to 349 pounds *********** 31 to 36 points more than 350 pounds ******** 32 to 37 points ------------------ Guildlines 1-5 Servings of vegetables and fruits. 2-Chose whole grains,such as brown rice and oats,whenever possible. 3-2 servings milk products.teenager or over 60 yrs 3 servings. 4-Have some healthy oil (olive,canola,sunflower, or flaxseeds) 5-At least1 or 2 servings Protien a day. 6-Limit added sugar and alcohol. 7-6 - 8 glasses of water daily. 8-Take multple vitamin -mineral supplement. Simply choose foods to keep you within your daily point range and you'll lose weight. Almonds 22 nuts = 4 Apple juice 1/2 cup = 1 Apples dried 1/4 cup = 1 fresh 1 large = 2 1 small = 1 Applesauce, unsweetened 1 cup = 2 Apricots dried 6 halves = 1 fresh 3 = 1 Asparagus 12 spears or 1 cup= 0 Avocado 1/4 = 2 Bacon, cooked, crisp 3 slices= 4 Bagel, any type 1 small or 1/2 large = 3 Bagel, with cream cheese and lox 1 large= 12 Banana 1 = 2 Barbecue sauce 1/4 cup = 1 Barley, cooked 1 cup = 3 Beans, cooked: baked 1/2 cup = 5 baked, vegetarian, canned 1/2 cup = 2 black 1/2 cup = 2 cannellini 1/2 cup = 1 garbanzo 1/2 cup = 2 green or wax 1 cup = 0 kidney 1/2 cup = 1 lima 1/2 cup = 1 navy 1/2 cup = 2 pinto 1/2 cup = 2 pork and beans, canned 1/2 cup = 2 refried 1/2 cup = 3 refried, fat-free or regular, canned 1/2 cup = 2 soybeans 1/2 cup = 3 white 1/2 cup = 2 Beef: ground 1 patty (3 oz) = 6 ground, lean 1 patty (3 oz) = 6 lean 1 slice or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice or 1/2 cup cubed or shredded (2 oz) = 4 steak 1 small (4 oz) = 10 steak, lean 1 small (4 oz) = 7 Beef stew 1 cup = 5 Beer: light 1 can or bottle (12 fl oz) = 2 regular 1 can or bottle (12 fl oz) = 3 Beets 1 cup =0 Biscotti homemade 1 small (2 " diameter) = 3 Blackberries 1 cup = 1 Blueberries 1 cup = 1 Bologna, any type 1 slice (1 oz) = 2 1 jigger (11/2 fl oz) = 2 Bratwurst 2 oz = 5 Breads: any type(other than those listed here) 1 slice = 2 corn 2 " square = 3 garlic 1 slice = 5 high-fiber (3 g or more dietary fiber per slice) 1 slice = 1 Bread crumbs, dried 3 Tbsp = 2 Broccoli 1 cup = 0 Brownie 1 (2 " square) = 5 Brussels sprouts 1 cup = 0 Buffalo wings, cooked 3 = 9 Bulgur, cooked 1 cup = 2 Burritos: bean 1 medium (8 " ) = 8 bean 1 small (6 " ) = 5 Butter, regular or whipped 1 tsp = 1 Cabbage 1 cup = 0 Cakes: angel food 1/16 of 10 " tube = 2 pound 1 slice (5 " x3 " x1 " ) = 8 with icing, homemade 1/12 of 9 " layer cake or 3 " square =12 Candies: 1/2 candy bar, or 2 Tbsp chips (1 oz) = 3 fudge, plain 1 piece (1 " x2 " ) = 3 hard 1 oz = 2 Cantaloupe 1/4 melon (8 oz) or 1 cup = 1 Cappuccino: made with fat-free milk 1 grande (16 fl oz) = 2 made with low-fat milk 1 grande (16 fl oz) = 3 made with whole milk 1 grande (16 fl oz) = 4 Caraway Seeds 1 tsp = 0 Carrots: cooked 1 cup = 1 raw 1 cup = 0 Cashews 14 nut s= 4 Cauliflower 1 cup = 0 Celery 1 cup = 0 Cereals, cooked: cream of rice 1 cup = 3 cream of wheat 1 cup = 2 farina 1 cup = 2 grits 1 cup =3 oatmeal 1 cup = 2 Cereals, ready-to-eat: any type (other than those listed here) 1 cup = 2 raisin bran 3/4 cup = 2 fortified 1 cup =2 frosted 1 cup = 3 granola 1/2 cup = 4 granola, low-fat 1/2 cup = 3 nuggets 1/2 cup = 3 puffed 1 cup = 1 shredded wheat 1 biscuit = 1 wheat germ 3 Tbsp = 1 Cereal bars: fat-free 1 = 2 regular 1 =3 Cheeses: cottage 2 Tbsp = 1 - fat free 1 cup = 3 - low-fat (1%) 1 cup = 3 - reduced-fat (2%) 1 cup = 4 - regular (4%) 1 cup = 6 cream 2 Tbsp = 1 - fat free 4 Tbsp = 1 - light 2 Tbsp = 2 - regular (4%) 1 Tbsp = 1 feta 1/4 cup (1 1/3 oz) = 3 hard or semisoft, dairy or soy 2 Tbsp = 1 - fat-free 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1 - low-fat 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2 - regular 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3 Neufchatel 1 Tbsp = 1 pot 1 cup = 3 ricotta 2 Tbsp = 1 - fat-free 1 cup = 4 - part-skim 1 cup = 8 - whole 1 cup = 11 Cheeseburger on bun, fast food 1 average = 9 Cheese sandwich, grilled, restaurant-type 1 = 13 Cheese sauce 1/4 cup = 2 Cherries: dried 1/4 cup = 2 fresh 1 cup = 2 Chicken: buffalo wings, cooked 3 = 9 canned 1/2 cup = 4 dark meat, cooked 1 slice or 1/2 cup cubed or shredded = 3 light meat, cooked 1 slice or 1/2 cup cubed or shredded = 2 nugget-style, fried, fast food 6 pieces = 8 - breast, without skin and bone 1 = 3 - breast, without skin 1 = 3 - breast, with skin 1 = 5 - drumstick, without skin 1 = 1 - drumstick, with skin 1 = 3 - thigh, without skin = 3 - thigh, with skin 3 = 4 salad 1/2 cup = 6 Chili con carne, with or without beans 1 cup = 8 Chili dog on roll 1 = 10 Chili sauce 1 Tbsp = 0 Chinese vegetables with: beef 1 cup = 6 chicken 1 cup = 5 pork 1 cup = 7 shrimp or tofu 1 cup = 4 Chips: corn 10 large or 30 small = 4 potato, baked 1 medium = 2 Cocoa, hot, instant: regular 6 fl oz = 2 fat-free 6 fl oz = 1 no sugar added 6 fl oz = 1 Coffee, black, without sugar 1 cup = 0 Coleslaw 1/2 cup = 4 Corn: kernels or cream-style 1 cup = 3 on the cob 1 small ear (5 " ) = 1 Corn bread 2 " square = 3 Corn chips 10 large or 30 small = 4 Cornmeal, cooked 1/4 cup = 4 Couscous (semolina), cooked 1 cup = 3 Crackers, snack any type (other than those listed here) 1 oz = 3 fat-free 7 = 1 graham 2 (2 1/2 " squares) or 2 Tbsp crumbs = 1 matzo 1 board = 2 melba toast 6 rounds or 4 slices = 2 rice cakes, plain 2 regular or 6 mini = 1 saltines 6 = 2 Cranberries: dried 1/4 cup = 2 fresh 11/2 cups = 1 Cranberry sauce 1/4 cup = 2 Cream: light 2 Tbsp = 2 half and half 2 Tbsp = 1 sour, fat-free 1/4 cup = 1 sour, light 3 Tbsp = 1 sour, regular 1 Tbsp = 1 whipped cream or topping aerosol or frozen 1/4 cup = 1 whipping, heavy or light 2 Tbsp = 3 Cucumber 1 cup = 0 Currants: dried 1/4 cup = 2 fresh 1 cup = 1 Dates: dried 1/4 cup = 1 fresh 1 cup = 1 Doughnut, plain or glazed 1 (3 " diameter) = 6 Dressing, salad: creamy: - fat-free 2 Tbsp = 1 - reduced-calorie 2 Tbsp = 2 - regluar 2 Tbsp = 4 Itlian-type (other than creamy Italian): - fat-free 2 Tbsp = 0 - reduced-calorie 2 Tbsp = 1 - regluar 2 Tbsp = 4 mayonnaise or mayonnaise-type: - fat-free 4 Tbsp = 1 - reduced-calorie 2 tsp = 1 - regluar 1 tsp = 1 oil, vegetable 1 tsp = 1 vinegar 1 tsp = 0 Duck, without skin, cooked 1/4 duck (3 1/2 oz) = 5 Eggplant 1 cup = 0 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " ) = 13 Egg rolls: beef or pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Eggs: omelet, cheese 2-egg, = 8 omelet, ham and cheese 2-egg,= 9 scrambled 2 or 1/2 cup = 5 substitute, fat-free 1/4 cup = 1 whole 1 = 2 English muffins: regular, any type 1 = 2 light 1 = 1 Escarole 1 cup = 0 Fajitas: beef 2 = 12 chicken 2 = 8 pork 2 = 13 Fish and shellfish: fish, canned, drained: - anchovies 6 =1 - salmon 1/2 cup = 4 - sardines 5 = 3 - tuna, canned in oil, drained 1/2 cup = 5 - tuna, canned in water 1/2 cup = 3 fish, fresh, cooked without added fat: - catfish 1 fillet= 6 - cod 1 fillet = 4 - halibut 1 fillet or steak = 5 - herring 1 oz = 1 - salmon 1 fillet or steak = 7 - snapper 1 fillet = 4 - sole 1 fillet = 4 - swordfish 1 fillet or steak = 4 - trout, rainbow 1 fillet = 6 - tuna 1 fillet or steak = 6 fish, fried 1 fillet = 12 shellfish, canned, any type (meat only), drained 1/2 cup = 2 shellfish, fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - oysters 1/2 cup = 2 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 tuna salad 1/2 cup = 7 Fish and cheese sandwich, fried, fast food 1 = 13 Flour, any type 3 Tbsp = 1 furter: beef or pork, fat-free 1 = 1 beef or pork, light 1 = 2 beef or pork, regular 1 = 5 turkey 1 = 3 roll or bun 1 = 3 French fries, homemade 20 (each about 4 1/2 " long)= 10 French toast 2 slices = 7 Fruit, dried, mixed 1/4 cup = 2 Fruit butter 1 Tbsp = 1 Fruit salad 1 cup = 2 Fruit, spreadable 1 1/2 Tbsp = 1 Fudge, plain 1 piece (1 " x2 " ) = 3 Gin 1 jigger (1 1/2 fl oz) = 2 Gingersnap cookies 2 = 1 Grapefruit juice 1/2 cup = 1 sections 1 cup = 2 Grape juice 1/2 cup = 2 Grapes 1 cup = 1 Gravy: brown 1/4 cup = 2 cream 1/4 cup = 4 Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup = 0 Guacamole 1/4 cup = 2 Gum, chewing 1 piece = 0 Ham, cooked 1 slice or 1/2 cup cubed or shredded = 3 Hamburger: on bun, fast food 1 small = 6 Honey 1 Tbsp = 1 Honeydew melon 1/8 melon or 1 cup = 1 Hummus 1/4 cup = 3 Ice cream: fat-free, no sugar added 1/2 cup = 2 fat-free, sweetened with sugar 1/2 cup = 2 light 1/2 cup = 3 premium 1/2 cup = 7 regular 1/2 cup = 4 Ice cream cone, plain or sugar 1 small = 1 Ice cream sandwich 1 = 4 Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8 Jelly 1 Tbsp = 1 Jerusalem artichokes (sunchokes) 1 cup = 2 Jicama 1 cup = 1 Kasha (buckwheat groats), cooked 1 cup = 3 Ketchup 1/4 cup = 1 Kiwi fruit 1 = 1 Knish, potato 1 (3 1/2 " square) = 6 Knockwurst 2 oz = 5 Lamb, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 Leeks 1 cup = 0 Lentils, cooked 1/2 cup = 2 Lettuce 1 cup = 0 Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2 Liver, cooked: beef 1 slice or 1/2 cup = 2 chicken 1/2 cup 2 Lo mein, any type 1 cup = 8 Luncheon meat: lean (3 g fat or less per oz) 1 slice = 1 regular (4 g fat or more per oz) 1 slice = 2 Macaroni 1 cup cooked or 1 1/2 oz uncooked = 4 Macaroni and cheese, package mix 1 cup prepared = 9 Mandarin orange 1 = 1 Mango 1 = 2 Margarine: fat-free 4 Tbsp = 1 reduced-calorie 2 tsp = 2 regular 1 tsp = 1 Marinara sauce 1/2 cup = 3 Meatballs: without sauce 2 = 10 with tomato sauce 2 with 1/2 cup sauce = 13 Meat loaf: 1 slice (5/8 " thick) = 6 Milk: buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2 evaporated, fat-free or low-fat 1/2 cup = 2 evaporated, whole 1/2 cup = 4 fat-free 1 cup = 2 instant nonfat dry powder 1/3 cup = 2 low-fat or light (1/2% or 1%) 1 cup = 2 reduced-fat (2%) 1 cup = 3 soy milk: - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 sweetened condensed 1/2 cup = 11 whole 1 cup = 4 Muffins: any type (other than those listed here) 1 large (3 " diameter) = 6 English, light 1 = 1 English, regular 1 = 2 Mushrooms: fresh 1 cup = 0 marinated 1/2 cup = 3 Nachos, cheese 4 = 8 Nectar, any type 1/2 cup = 1 Nectarine 1 = 1 Noodles, cooked: cellophane 1 cup = 3 egg 1 cup = 4 Oil, vegetable 1 tps = 1 Okra 1 cup = 0 Olives 10 small or 6 large = 1 Omelets: cheese 2-egg, = 8 ham and cheese 2-egg, = 9 Onion rings, fast food 1 medium serving = 10 Onions 1 cup = 1 Orange: juice 1/2 cup = 1 orange-grapefruit juice 1/2 cup = 1 sections 1 cup = 1 whole 1 = 1 Pancake, homemade 1 (4 " diameter) = 3 Papaya 1/2 (8 oz) or 1 cup = 1 Parsnips 1 cup cooked = 2 Pasta 1 cup cooked or 1 1/2 oz uncooked = 4 Pasta sauce, bottled, any type 1/2 cup = 2 Pastrami: beef 1 slice = 3 turkey 1 slice = 1 Peaches: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peanut butter 1 Tbsp = 2 Peanuts 40 nuts = 4 Pears: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peas, cooked: black-eyed (cowpeas) 1/2 cup = 1 chick 1/2 cup = 2 green 1 cup = 2 snow (Chinese pea pods) 1 cup = 1 split 1/2 cup = 2 sugar snap 1 cup = 0 Pecans 14 halves = 5 Peppers 1 cup = 0 Persimmon 1 = 2 Pickles: sweet 2 large = 1 unsweetened 1 cup or 1 medium = 0 Pie crust, any type, refrigerated or frozen 1/8 of 9 " pie crust = 2 Pies: fruit, one-crust 1/8 of 9 " pie = 6 fruit, two-crust 1/8 of 9 " pie = 9 meringue 1/8 of 9 " pie = 10 Pierogies: cabbage, cheese, or potato 3 (each 3 1/2 " ) = 7 meat 3 (each 3 1/2 " ) = 8 Pineapple: chunks, canned, unsweetened 1 cup = 2 fresh 1/4 (12 oz) or 1 cup = 1 Pineapple juice 1/2 cup = 1 Pita, any type 1 small or 1/2 large = 1 Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Pizza crust dough, refrigerated, frozen, or ready-made 1 oz = 2 Plantain 1 cup = 3 Plums 2 = 1 Popcorn: air-popped 3 cups = 1 microwave-popped, light 3 cups = 1 microwave-popped, reduced-fat (94% fat-free) 5 cups = 1 microwave-popped, regular 3 cups = 3 movie popcorn, without butter 3 cups = 3 oil-popped 3 cups = 3 Poppy seeds 1 tsp = 0 Pork: lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5 Pork and beans, canned 1/2 cup = 2 Potatoes: French fries, homemade 20 (each about 41/2 " long) = 10 mashed 1/2 cup = 2 salad 1/2 cup = 7 sweet 1 large (8 oz cooked) or 1 cup = 4 white or red 1 large (8 oz cooked) or 1 cup = 4 white or red 1 small (2 " diameter or 3 oz cooked) = 1 Potato chips: baked 1 oz = 2 regular 14 (1 oz) = 4 Preserves 1 Tbsp = 1 Pretzels: hard or Bavarian 1 (3/4 oz) = 2 rods 2 (3/4 oz) = 2 soft 1 (2 1/2 oz) = 3 sticks 45 (3/4 oz) = 2 twists, regular 7 (3/4 oz) = 2 twists, small 15 (3/4 oz) = 2 Prune juice 1/2 cup = 2 Prunes 2 = 1 Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup = 2 Pumpkin 1 cup = 0 Pumpkin seeds 1 Tbsp = 2 Quesadilla (6 " diameter) = 5 Radishes 1 cup = 0 Raisins 1/4 cup = 2 Raspberries 1 1/2 cup = 1 Ravioli, with tomato sauce, cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Rice, cooked: brown 1 cup = 4 fried, with beef, chicken, pork,shrimp, or plain 1 cup = 8 Spanish 1 cup = 5 white 1 cup = 4 Rice cakes, plain 2 regular or 6 mini = 1 Rice drinks: any type (other than those listed here) 1 cup (8 fl oz) = 3 chocolate 1 cup (8 fl oz) = 4 fat-free 1 cup (8 fl oz) = 2 Rolls: dinner 1 (2 oz) = 3 hamburger 1 (2 oz) = 3 frankfurter 1 (2 oz) = 3 hard 1 (2 oz) = 3 hot dog 1 (2 oz) = 3 high-fiber (3 g or more dietary fiber per roll) = 1 Rum 1 jigger (1 1/2 fl oz) = 2 Salads: Caesar 3 cup = 7 chef's, no dressing 4 cups = 6 chicken 1/2 cup = 6 coleslaw 1/2 cup = 4 fruit 1 cup = 2 mixed greens 1 cup = 0 potato 1/2 cup = 7 side, without dressing, fast food 1 serving = 0 spinach, with dressing 2 cups = 7 three-bean, canned 1/2 cup = 1 tuna 1/2 cup = 7 Salami, any type 1 slice (1 oz) = 2 Salsa 1/2 cup = 0 Saltines 6 = 2 Sanwhiches: bagel, with cream cheese and lox 1 large = 12 cheese, grilled, restaurant-style 1 = 13 cheeseburger on bun, fast food 1 small = 8 chicken, grilled, fast food 1 = 9 falafel in pita = 1 large pita with 4 falafel patties = 13 fish and cheese, fried, fast food 1 = 13 hamburger on bun, fast food 1 small = 6 Sauerkraut 1 cup = 0 Scotch 1 jigger (1 1/2 fl oz) = 2 Sesame seeds 1 tsp = 0 Shellfish: canned, any type (meat only), drained 1/2 cup = 2 fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 Soft drinks: club soda 1 can or bottle (12 fl oz) = 0 diet, any flavor 1 can or bottle (12 fl oz) = 0 seltzer, unsweetened 1 can or bottle (12 fl oz) = 0 sweetened with sugar, any flavor 1 can or bottle (12 fl oz) = 3 Sorbet, any flavor 1 scoop or 1/2 cup = 2 Soups: bouillon, any type 1 cup = 0 broth, any type 1 cup = 0 chicken noodle 1 cup = 3 egg drop 1 cup = 1 hot and sour 1 cup = 2 lentil 1 cup = 3 mushroom, cream of, canned(made with fat-free milk) 1 cup = 2 onion soup mix 1 cup prepared or 1/4 envelope = 1 tomato, canned (made with water) 1 cup = 1 vegetable 1 cup = 2 Sour cream: fat-free 1/4 cup = 1 light 3 Tbsp = 2 regular 1 Tbsp = 1 Soy products: seitan 2 slices (2 oz) or 2 Tbsp prepared mix = 1 soybean nuts 1/4 cup (1 oz) = 3 soybeans, cooked 1/2 cup = 3 soy milk: 1/2 cup = 2 - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 tempeh (fermented soybean cake) 1/4 cup = 2 textured vegetable protein 1/3 cup (3/4 oz dry) =1 tofu: - frozen 1/2 cup = 5 - low-fat 1/3 cup, or 3 oz =1 - regular, firm 1/3 cup, or 3 oz = 2 - regular, soft 1/3 cup, or 3 oz = 1 Soy sauce 1 Tbsp = 0 Spaghetti 1 cup cooked or 1 1/2 oz uncooked = 3 Spaghetti sauce, bottled, any type 1/2 cup = 2 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16 Spareribs: barbecued 4 (each 4 " long) = 8 Chinese, barbecued 2 (each 4 " long) = 4 Spinach 1 cup = 0 Spinach salad, with dressing 2 cups = 7 Spreadable fruit 1 1/2 Tbsp = 1 Sprouts: alfalfa 1 cup = 0 bean 1 cup = 0 Squash: spaghetti 1 cup = 0 summer 1 cup = 0 winter 1 cup = 1 zucchini 1 cup = 0 Steak sauce 1 Tbsp = 0 Stir-fry with garlic or black bean sauce: beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Strawberries 1 1/2 cups = 1 Stuffing mix, bread, 1/2 cup prepared = 4 Sugar, any type 1 Tbsp = 1 Sunflower seeds 1 Tbsp = 1 Sushi, maki, nigiri, or nori maki 4 pieces = 2 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 Sweet and sour sauce 2 Tbsp = 1 Syrup: low-calorie 2 Tbsp = 1 regular (maple, pancake, or chocolate) 1 Tbsp = 1 Tabouli 1/2 cup = 4 Tacos: beef, fast food 1 = 5 sauce 1 Tbsp = 0 shells, store-bought 2 = 2 Tahini 2 Tbsp = 2 Tangerine 1 large or 2 small = 1 Tartar sauce 1 Tbsp = 2 Tea, black, without sugar 1 cup = 0 Tempeh (fermented soybean cake) 1/4 cup (1 oz) = 2 Tempura: shrimp 4 jumbo shrimp = 12 vegetable 1 cup = 8 Tequila 1 jigger (1 1/2 fl oz) = 2 Teriyaki: beef 2 slices = 7 chicken 2 slices = 6 fish 4 oz = 5 sauce 1 Tbsp = 0 Tomatoes: dried (not packed in oil) 1/4 cup = 0 fresh or canned 1 cup = 0 paste 2 Tbsp = 0 puree or sauce 1/2 cup =0 Tomato or mixed vegetable juice 1 cup = 1 Tomato sauce, Italian 1/2 cup = 3 Tortilla chips 12 = 3 Tortoni 1 serving = 7 Tostadas: beef 1 = 10 chicken 1 = 8 shells, store-bought 2 = 2 Tuna canned in oil, drained 1/2 cup = 5 canned in water, drained 1/2 cup = 3 fresh, cooked 1 fillet or steak = 5 salad 1/2 cup = 7 Turkey, cooked: dark meat 1 slice or 1/2 cup cubed or shredded = 3 ground 1 patty (3 oz) = 5 ground 1/2 cup = 3 ground, lean 1 patty = 4 ground, lean 1/2 cup = 3 light meat 1 slice or 1/2 cup cubed or shredded (2 oz) = 2 Turnips 1 cup = 0 Veal, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 breakfast strips 4 = 3 Vodka 1 jigger (1 1/2 fl oz) =2 Waffles, any type, low-fat, frozen 2 (4 " round or square) = 3 Walnuts 14 halves = 5 Watercress 1 cup = 0 Watermelon 2 " slice or 1 cup = 1 Water or mineral water 1 cup = 0 Wheat germ 3 Tbsp = 3 Whiskey 1 jigger (11/2 fl oz) = 2 Wine 1 small glass (4 fl oz) = 2 Yam 1 large (10 oz uncooked) = 6 Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 3 - fruit-flavored 1 cup = 4 - plain 1 cup = 2 light (artificially sweetened) 1 cup = 2 low-fat, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 4 - fruit-flavored 1 cup = 5 - plain 1 cup = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 Yogurt, frozen: fat-free, no sugar added 1 scoop or 1/2 cup = 2 fat-free, sweetened with sugar 1 scoop or 1/2 cup = 2 low-fat 1 scoop or 1/2 cup = 3 Yogurt drink 1 cup = 5 Ziti, baked (without meat) 1 cup = 6 Zucchini 1 cup = 0 Restaurant and Ethnic Chinese Food Food Portion POINTS Chinese vegetables with: Beef 1 cup = 6 Chicken 1 cup = 5 Pork 1 cup = 7 Shrimp or Tofu 1 cup = 4 Egg drop soup 1 cup = 1 Egg rolls: Beef or Pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Hot and sour soup 1 cup = 2 Lo mein, any type 1 cup = 8 Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup = 8 Stir-fry with garlic or black bean sauce beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 sweet and sour sauce 1 tbsp = 2 Fast Food POINTS Bean burrito 1 = 8 Cheeseburger on bun 1 small = 8 Chicken pieces (nugget-style), fried 6 pieces = 8 Chicken sandwich, grilled 1 = 6 Fish and cheese sandwich, fried = 13 Hamburger on bun 1 small = 6 Milk shake, any flavor = 10 Onion rings 1 serving = 10 Side salad, without dressing 1 = 0 Beef taco, hard or soft = 5 Italian Food Portion POINTS Biscotti 8 mini, 2 small,or 1 regular = 3 Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce = 10 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " )= 13 Garlic bread 1 slice (1 oz) = 5 Lasagna, with meat 1 serving (4 " x 21/2 " ) or 1 cup = 6 Marinara sauce 1/2 cup = 3 Pasta, cooked 1 cup = 4 Pizza, cheese, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Ravioli, with tomato sauce: cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Spaghetti, cooked 1 cup = 3 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 6 Tortoni 1 serving = 7 Veal parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 Ziti, baked (without meat) 1 cup = 6 Baking Ingredients Flour 1 cup white -- 9 1 cup Whole Wheat -- 8 Sugar (brown or white) 1 cup -- 20 1 cup Powdered Sugar -- 10 Shortening & Oil 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Canola & Olive Oil -- 1 tbsp, 4 Regular Margarine 1 tsp , 1 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Baking Soda or Powder -- 1 tsp 0 Bread Crumbs -- 3 tbsp, 1 Butter -- 1 cup 51 Chocolate Chips -- 1/2 cup, 12 Chocolate Chips -- 1 cup, 24 Coconut -- Baker's Angel Flake Coconut (bag), 2 tbsp, 2 Cornmeal -- 1/4 cup, 2 Cornmeal -- 1/2 cup, 4 Cornmeal -- 1 cup, 8 Cornstarch -- 1 tbsp, 3 Dry Milk -- 1 cup, 2 Evaporated Milk -- (12 oz can), 12 Evaporated Skim Milk -- (12 oz can), 6 Sweetened Condensed Fat Free Milk -- Borden Eagle Brand, 2 tbsp, (2.5) Egg (1) -- 2 Eggs Substitute (1/4 cup) -- 1 Graham Cracker Crumbs -- 3 tbsp, 2 Honey -- 1 tbsp, 1 Honey -- 1 cup, 20 Jell-O -- Sugar-Free, (3 oz pkg), 1 Ketchup -- 1/4 cup, 1 Lard -- 1 tbsp, 3 Mayonnaise -- 1 tbsp, 3 Mayonnaise -- Fat Free, 4 tsp, 1 Mayonnaise -- Light, 2 tsp, 1 Molasses -- 1 tbsp, 1 Oatmeal - Old Fashioned -- 1 cup, 5 Raisins -- 1 cup, 8 Sour Cream (1 cup) -- 13 Sour Cream -- Non-Fat, (1 cup), 3 Syrup -- Reduced Calorie, 2 tbsp, 1 Walnuts -- 1/2 cup chopped, 10 Whipping Cream (1 cup) -- 20 Whipped Cream -- Aerosol, (1/4 cup), 2 Whipped Cream -- Non-Fat Aerosol, (1/4 cup), 0 Whipped Topping -- Frozen, (1/4 cup), 1 Whipped Topping -- Fat-Free Frozen, (1/4 cup), 0 ~Keep The Faith~ Retta Louisiana (-52.6) Come Visit Our Group: http://groups.yahoo.com/group/WeightWatchersGroupSupport/ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 4, 2006 Report Share Posted January 4, 2006 Sorry!! didn't mean to panick!! you get use to something, have your mind set then you see something different!! Thanks! Chancelee March my_self_110@...> wrote: , Rhetta had made a mistake by posting that info under the Flex Plan. That was WW before the Flex Plan....back when it was called Winning Points. Under that system you had a range of points and whatever of those points you did not eat you got to bank and use later in the week if you so chose. Chancelee Ciancetta happywljc@...> wrote: I thought that if you are between weights, there is a set amount of points you can eat?! in my book, it states I can have 22 points plus the additional 35 flex points!?! Did WW change!?! Retta2006@... wrote: Weight Watchers Food Points Daily Points Range less than 150 pounds ******** 18 to 23 points 150 to 174 pounds *********** 20 to 25 points 175 to 199 pounds *********** 22 to 27 points 200 to 224 pounds *********** 24 to 29 points 225 to 249 pounds *********** 26 to 31 points 250 to 274 pounds *********** 28 to 33 points 275 to 299 pounds ********** 29 to 34 points 300 to 324 pounds ********** 30 to 35 points 325 to 349 pounds *********** 31 to 36 points more than 350 pounds ******** 32 to 37 points ------------------ Guildlines 1-5 Servings of vegetables and fruits. 2-Chose whole grains,such as brown rice and oats,whenever possible. 3-2 servings milk products.teenager or over 60 yrs 3 servings. 4-Have some healthy oil (olive,canola,sunflower, or flaxseeds) 5-At least1 or 2 servings Protien a day. 6-Limit added sugar and alcohol. 7-6 - 8 glasses of water daily. 8-Take multple vitamin -mineral supplement. Simply choose foods to keep you within your daily point range and you'll lose weight. Almonds 22 nuts = 4 Apple juice 1/2 cup = 1 Apples dried 1/4 cup = 1 fresh 1 large = 2 1 small = 1 Applesauce, unsweetened 1 cup = 2 Apricots dried 6 halves = 1 fresh 3 = 1 Asparagus 12 spears or 1 cup= 0 Avocado 1/4 = 2 Bacon, cooked, crisp 3 slices= 4 Bagel, any type 1 small or 1/2 large = 3 Bagel, with cream cheese and lox 1 large= 12 Banana 1 = 2 Barbecue sauce 1/4 cup = 1 Barley, cooked 1 cup = 3 Beans, cooked: baked 1/2 cup = 5 baked, vegetarian, canned 1/2 cup = 2 black 1/2 cup = 2 cannellini 1/2 cup = 1 garbanzo 1/2 cup = 2 green or wax 1 cup = 0 kidney 1/2 cup = 1 lima 1/2 cup = 1 navy 1/2 cup = 2 pinto 1/2 cup = 2 pork and beans, canned 1/2 cup = 2 refried 1/2 cup = 3 refried, fat-free or regular, canned 1/2 cup = 2 soybeans 1/2 cup = 3 white 1/2 cup = 2 Beef: ground 1 patty (3 oz) = 6 ground, lean 1 patty (3 oz) = 6 lean 1 slice or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice or 1/2 cup cubed or shredded (2 oz) = 4 steak 1 small (4 oz) = 10 steak, lean 1 small (4 oz) = 7 Beef stew 1 cup = 5 Beer: light 1 can or bottle (12 fl oz) = 2 regular 1 can or bottle (12 fl oz) = 3 Beets 1 cup =0 Biscotti homemade 1 small (2 " diameter) = 3 Blackberries 1 cup = 1 Blueberries 1 cup = 1 Bologna, any type 1 slice (1 oz) = 2 1 jigger (11/2 fl oz) = 2 Bratwurst 2 oz = 5 Breads: any type(other than those listed here) 1 slice = 2 corn 2 " square = 3 garlic 1 slice = 5 high-fiber (3 g or more dietary fiber per slice) 1 slice = 1 Bread crumbs, dried 3 Tbsp = 2 Broccoli 1 cup = 0 Brownie 1 (2 " square) = 5 Brussels sprouts 1 cup = 0 Buffalo wings, cooked 3 = 9 Bulgur, cooked 1 cup = 2 Burritos: bean 1 medium (8 " ) = 8 bean 1 small (6 " ) = 5 Butter, regular or whipped 1 tsp = 1 Cabbage 1 cup = 0 Cakes: angel food 1/16 of 10 " tube = 2 pound 1 slice (5 " x3 " x1 " ) = 8 with icing, homemade 1/12 of 9 " layer cake or 3 " square =12 Candies: 1/2 candy bar, or 2 Tbsp chips (1 oz) = 3 fudge, plain 1 piece (1 " x2 " ) = 3 hard 1 oz = 2 Cantaloupe 1/4 melon (8 oz) or 1 cup = 1 Cappuccino: made with fat-free milk 1 grande (16 fl oz) = 2 made with low-fat milk 1 grande (16 fl oz) = 3 made with whole milk 1 grande (16 fl oz) = 4 Caraway Seeds 1 tsp = 0 Carrots: cooked 1 cup = 1 raw 1 cup = 0 Cashews 14 nut s= 4 Cauliflower 1 cup = 0 Celery 1 cup = 0 Cereals, cooked: cream of rice 1 cup = 3 cream of wheat 1 cup = 2 farina 1 cup = 2 grits 1 cup =3 oatmeal 1 cup = 2 Cereals, ready-to-eat: any type (other than those listed here) 1 cup = 2 raisin bran 3/4 cup = 2 fortified 1 cup =2 frosted 1 cup = 3 granola 1/2 cup = 4 granola, low-fat 1/2 cup = 3 nuggets 1/2 cup = 3 puffed 1 cup = 1 shredded wheat 1 biscuit = 1 wheat germ 3 Tbsp = 1 Cereal bars: fat-free 1 = 2 regular 1 =3 Cheeses: cottage 2 Tbsp = 1 - fat free 1 cup = 3 - low-fat (1%) 1 cup = 3 - reduced-fat (2%) 1 cup = 4 - regular (4%) 1 cup = 6 cream 2 Tbsp = 1 - fat free 4 Tbsp = 1 - light 2 Tbsp = 2 - regular (4%) 1 Tbsp = 1 feta 1/4 cup (1 1/3 oz) = 3 hard or semisoft, dairy or soy 2 Tbsp = 1 - fat-free 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1 - low-fat 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2 - regular 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3 Neufchatel 1 Tbsp = 1 pot 1 cup = 3 ricotta 2 Tbsp = 1 - fat-free 1 cup = 4 - part-skim 1 cup = 8 - whole 1 cup = 11 Cheeseburger on bun, fast food 1 average = 9 Cheese sandwich, grilled, restaurant-type 1 = 13 Cheese sauce 1/4 cup = 2 Cherries: dried 1/4 cup = 2 fresh 1 cup = 2 Chicken: buffalo wings, cooked 3 = 9 canned 1/2 cup = 4 dark meat, cooked 1 slice or 1/2 cup cubed or shredded = 3 light meat, cooked 1 slice or 1/2 cup cubed or shredded = 2 nugget-style, fried, fast food 6 pieces = 8 - breast, without skin and bone 1 = 3 - breast, without skin 1 = 3 - breast, with skin 1 = 5 - drumstick, without skin 1 = 1 - drumstick, with skin 1 = 3 - thigh, without skin = 3 - thigh, with skin 3 = 4 salad 1/2 cup = 6 Chili con carne, with or without beans 1 cup = 8 Chili dog on roll 1 = 10 Chili sauce 1 Tbsp = 0 Chinese vegetables with: beef 1 cup = 6 chicken 1 cup = 5 pork 1 cup = 7 shrimp or tofu 1 cup = 4 Chips: corn 10 large or 30 small = 4 potato, baked 1 medium = 2 Cocoa, hot, instant: regular 6 fl oz = 2 fat-free 6 fl oz = 1 no sugar added 6 fl oz = 1 Coffee, black, without sugar 1 cup = 0 Coleslaw 1/2 cup = 4 Corn: kernels or cream-style 1 cup = 3 on the cob 1 small ear (5 " ) = 1 Corn bread 2 " square = 3 Corn chips 10 large or 30 small = 4 Cornmeal, cooked 1/4 cup = 4 Couscous (semolina), cooked 1 cup = 3 Crackers, snack any type (other than those listed here) 1 oz = 3 fat-free 7 = 1 graham 2 (2 1/2 " squares) or 2 Tbsp crumbs = 1 matzo 1 board = 2 melba toast 6 rounds or 4 slices = 2 rice cakes, plain 2 regular or 6 mini = 1 saltines 6 = 2 Cranberries: dried 1/4 cup = 2 fresh 11/2 cups = 1 Cranberry sauce 1/4 cup = 2 Cream: light 2 Tbsp = 2 half and half 2 Tbsp = 1 sour, fat-free 1/4 cup = 1 sour, light 3 Tbsp = 1 sour, regular 1 Tbsp = 1 whipped cream or topping aerosol or frozen 1/4 cup = 1 whipping, heavy or light 2 Tbsp = 3 Cucumber 1 cup = 0 Currants: dried 1/4 cup = 2 fresh 1 cup = 1 Dates: dried 1/4 cup = 1 fresh 1 cup = 1 Doughnut, plain or glazed 1 (3 " diameter) = 6 Dressing, salad: creamy: - fat-free 2 Tbsp = 1 - reduced-calorie 2 Tbsp = 2 - regluar 2 Tbsp = 4 Itlian-type (other than creamy Italian): - fat-free 2 Tbsp = 0 - reduced-calorie 2 Tbsp = 1 - regluar 2 Tbsp = 4 mayonnaise or mayonnaise-type: - fat-free 4 Tbsp = 1 - reduced-calorie 2 tsp = 1 - regluar 1 tsp = 1 oil, vegetable 1 tsp = 1 vinegar 1 tsp = 0 Duck, without skin, cooked 1/4 duck (3 1/2 oz) = 5 Eggplant 1 cup = 0 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " ) = 13 Egg rolls: beef or pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Eggs: omelet, cheese 2-egg, = 8 omelet, ham and cheese 2-egg,= 9 scrambled 2 or 1/2 cup = 5 substitute, fat-free 1/4 cup = 1 whole 1 = 2 English muffins: regular, any type 1 = 2 light 1 = 1 Escarole 1 cup = 0 Fajitas: beef 2 = 12 chicken 2 = 8 pork 2 = 13 Fish and shellfish: fish, canned, drained: - anchovies 6 =1 - salmon 1/2 cup = 4 - sardines 5 = 3 - tuna, canned in oil, drained 1/2 cup = 5 - tuna, canned in water 1/2 cup = 3 fish, fresh, cooked without added fat: - catfish 1 fillet= 6 - cod 1 fillet = 4 - halibut 1 fillet or steak = 5 - herring 1 oz = 1 - salmon 1 fillet or steak = 7 - snapper 1 fillet = 4 - sole 1 fillet = 4 - swordfish 1 fillet or steak = 4 - trout, rainbow 1 fillet = 6 - tuna 1 fillet or steak = 6 fish, fried 1 fillet = 12 shellfish, canned, any type (meat only), drained 1/2 cup = 2 shellfish, fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - oysters 1/2 cup = 2 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 tuna salad 1/2 cup = 7 Fish and cheese sandwich, fried, fast food 1 = 13 Flour, any type 3 Tbsp = 1 furter: beef or pork, fat-free 1 = 1 beef or pork, light 1 = 2 beef or pork, regular 1 = 5 turkey 1 = 3 roll or bun 1 = 3 French fries, homemade 20 (each about 4 1/2 " long)= 10 French toast 2 slices = 7 Fruit, dried, mixed 1/4 cup = 2 Fruit butter 1 Tbsp = 1 Fruit salad 1 cup = 2 Fruit, spreadable 1 1/2 Tbsp = 1 Fudge, plain 1 piece (1 " x2 " ) = 3 Gin 1 jigger (1 1/2 fl oz) = 2 Gingersnap cookies 2 = 1 Grapefruit juice 1/2 cup = 1 sections 1 cup = 2 Grape juice 1/2 cup = 2 Grapes 1 cup = 1 Gravy: brown 1/4 cup = 2 cream 1/4 cup = 4 Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup = 0 Guacamole 1/4 cup = 2 Gum, chewing 1 piece = 0 Ham, cooked 1 slice or 1/2 cup cubed or shredded = 3 Hamburger: on bun, fast food 1 small = 6 Honey 1 Tbsp = 1 Honeydew melon 1/8 melon or 1 cup = 1 Hummus 1/4 cup = 3 Ice cream: fat-free, no sugar added 1/2 cup = 2 fat-free, sweetened with sugar 1/2 cup = 2 light 1/2 cup = 3 premium 1/2 cup = 7 regular 1/2 cup = 4 Ice cream cone, plain or sugar 1 small = 1 Ice cream sandwich 1 = 4 Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8 Jelly 1 Tbsp = 1 Jerusalem artichokes (sunchokes) 1 cup = 2 Jicama 1 cup = 1 Kasha (buckwheat groats), cooked 1 cup = 3 Ketchup 1/4 cup = 1 Kiwi fruit 1 = 1 Knish, potato 1 (3 1/2 " square) = 6 Knockwurst 2 oz = 5 Lamb, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 Leeks 1 cup = 0 Lentils, cooked 1/2 cup = 2 Lettuce 1 cup = 0 Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2 Liver, cooked: beef 1 slice or 1/2 cup = 2 chicken 1/2 cup 2 Lo mein, any type 1 cup = 8 Luncheon meat: lean (3 g fat or less per oz) 1 slice = 1 regular (4 g fat or more per oz) 1 slice = 2 Macaroni 1 cup cooked or 1 1/2 oz uncooked = 4 Macaroni and cheese, package mix 1 cup prepared = 9 Mandarin orange 1 = 1 Mango 1 = 2 Margarine: fat-free 4 Tbsp = 1 reduced-calorie 2 tsp = 2 regular 1 tsp = 1 Marinara sauce 1/2 cup = 3 Meatballs: without sauce 2 = 10 with tomato sauce 2 with 1/2 cup sauce = 13 Meat loaf: 1 slice (5/8 " thick) = 6 Milk: buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2 evaporated, fat-free or low-fat 1/2 cup = 2 evaporated, whole 1/2 cup = 4 fat-free 1 cup = 2 instant nonfat dry powder 1/3 cup = 2 low-fat or light (1/2% or 1%) 1 cup = 2 reduced-fat (2%) 1 cup = 3 soy milk: - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 sweetened condensed 1/2 cup = 11 whole 1 cup = 4 Muffins: any type (other than those listed here) 1 large (3 " diameter) = 6 English, light 1 = 1 English, regular 1 = 2 Mushrooms: fresh 1 cup = 0 marinated 1/2 cup = 3 Nachos, cheese 4 = 8 Nectar, any type 1/2 cup = 1 Nectarine 1 = 1 Noodles, cooked: cellophane 1 cup = 3 egg 1 cup = 4 Oil, vegetable 1 tps = 1 Okra 1 cup = 0 Olives 10 small or 6 large = 1 Omelets: cheese 2-egg, = 8 ham and cheese 2-egg, = 9 Onion rings, fast food 1 medium serving = 10 Onions 1 cup = 1 Orange: juice 1/2 cup = 1 orange-grapefruit juice 1/2 cup = 1 sections 1 cup = 1 whole 1 = 1 Pancake, homemade 1 (4 " diameter) = 3 Papaya 1/2 (8 oz) or 1 cup = 1 Parsnips 1 cup cooked = 2 Pasta 1 cup cooked or 1 1/2 oz uncooked = 4 Pasta sauce, bottled, any type 1/2 cup = 2 Pastrami: beef 1 slice = 3 turkey 1 slice = 1 Peaches: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peanut butter 1 Tbsp = 2 Peanuts 40 nuts = 4 Pears: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peas, cooked: black-eyed (cowpeas) 1/2 cup = 1 chick 1/2 cup = 2 green 1 cup = 2 snow (Chinese pea pods) 1 cup = 1 split 1/2 cup = 2 sugar snap 1 cup = 0 Pecans 14 halves = 5 Peppers 1 cup = 0 Persimmon 1 = 2 Pickles: sweet 2 large = 1 unsweetened 1 cup or 1 medium = 0 Pie crust, any type, refrigerated or frozen 1/8 of 9 " pie crust = 2 Pies: fruit, one-crust 1/8 of 9 " pie = 6 fruit, two-crust 1/8 of 9 " pie = 9 meringue 1/8 of 9 " pie = 10 Pierogies: cabbage, cheese, or potato 3 (each 3 1/2 " ) = 7 meat 3 (each 3 1/2 " ) = 8 Pineapple: chunks, canned, unsweetened 1 cup = 2 fresh 1/4 (12 oz) or 1 cup = 1 Pineapple juice 1/2 cup = 1 Pita, any type 1 small or 1/2 large = 1 Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Pizza crust dough, refrigerated, frozen, or ready-made 1 oz = 2 Plantain 1 cup = 3 Plums 2 = 1 Popcorn: air-popped 3 cups = 1 microwave-popped, light 3 cups = 1 microwave-popped, reduced-fat (94% fat-free) 5 cups = 1 microwave-popped, regular 3 cups = 3 movie popcorn, without butter 3 cups = 3 oil-popped 3 cups = 3 Poppy seeds 1 tsp = 0 Pork: lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5 Pork and beans, canned 1/2 cup = 2 Potatoes: French fries, homemade 20 (each about 41/2 " long) = 10 mashed 1/2 cup = 2 salad 1/2 cup = 7 sweet 1 large (8 oz cooked) or 1 cup = 4 white or red 1 large (8 oz cooked) or 1 cup = 4 white or red 1 small (2 " diameter or 3 oz cooked) = 1 Potato chips: baked 1 oz = 2 regular 14 (1 oz) = 4 Preserves 1 Tbsp = 1 Pretzels: hard or Bavarian 1 (3/4 oz) = 2 rods 2 (3/4 oz) = 2 soft 1 (2 1/2 oz) = 3 sticks 45 (3/4 oz) = 2 twists, regular 7 (3/4 oz) = 2 twists, small 15 (3/4 oz) = 2 Prune juice 1/2 cup = 2 Prunes 2 = 1 Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup = 2 Pumpkin 1 cup = 0 Pumpkin seeds 1 Tbsp = 2 Quesadilla (6 " diameter) = 5 Radishes 1 cup = 0 Raisins 1/4 cup = 2 Raspberries 1 1/2 cup = 1 Ravioli, with tomato sauce, cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Rice, cooked: brown 1 cup = 4 fried, with beef, chicken, pork,shrimp, or plain 1 cup = 8 Spanish 1 cup = 5 white 1 cup = 4 Rice cakes, plain 2 regular or 6 mini = 1 Rice drinks: any type (other than those listed here) 1 cup (8 fl oz) = 3 chocolate 1 cup (8 fl oz) = 4 fat-free 1 cup (8 fl oz) = 2 Rolls: dinner 1 (2 oz) = 3 hamburger 1 (2 oz) = 3 frankfurter 1 (2 oz) = 3 hard 1 (2 oz) = 3 hot dog 1 (2 oz) = 3 high-fiber (3 g or more dietary fiber per roll) = 1 Rum 1 jigger (1 1/2 fl oz) = 2 Salads: Caesar 3 cup = 7 chef's, no dressing 4 cups = 6 chicken 1/2 cup = 6 coleslaw 1/2 cup = 4 fruit 1 cup = 2 mixed greens 1 cup = 0 potato 1/2 cup = 7 side, without dressing, fast food 1 serving = 0 spinach, with dressing 2 cups = 7 three-bean, canned 1/2 cup = 1 tuna 1/2 cup = 7 Salami, any type 1 slice (1 oz) = 2 Salsa 1/2 cup = 0 Saltines 6 = 2 Sanwhiches: bagel, with cream cheese and lox 1 large = 12 cheese, grilled, restaurant-style 1 = 13 cheeseburger on bun, fast food 1 small = 8 chicken, grilled, fast food 1 = 9 falafel in pita = 1 large pita with 4 falafel patties = 13 fish and cheese, fried, fast food 1 = 13 hamburger on bun, fast food 1 small = 6 Sauerkraut 1 cup = 0 Scotch 1 jigger (1 1/2 fl oz) = 2 Sesame seeds 1 tsp = 0 Shellfish: canned, any type (meat only), drained 1/2 cup = 2 fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 Soft drinks: club soda 1 can or bottle (12 fl oz) = 0 diet, any flavor 1 can or bottle (12 fl oz) = 0 seltzer, unsweetened 1 can or bottle (12 fl oz) = 0 sweetened with sugar, any flavor 1 can or bottle (12 fl oz) = 3 Sorbet, any flavor 1 scoop or 1/2 cup = 2 Soups: bouillon, any type 1 cup = 0 broth, any type 1 cup = 0 chicken noodle 1 cup = 3 egg drop 1 cup = 1 hot and sour 1 cup = 2 lentil 1 cup = 3 mushroom, cream of, canned(made with fat-free milk) 1 cup = 2 onion soup mix 1 cup prepared or 1/4 envelope = 1 tomato, canned (made with water) 1 cup = 1 vegetable 1 cup = 2 Sour cream: fat-free 1/4 cup = 1 light 3 Tbsp = 2 regular 1 Tbsp = 1 Soy products: seitan 2 slices (2 oz) or 2 Tbsp prepared mix = 1 soybean nuts 1/4 cup (1 oz) = 3 soybeans, cooked 1/2 cup = 3 soy milk: 1/2 cup = 2 - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 tempeh (fermented soybean cake) 1/4 cup = 2 textured vegetable protein 1/3 cup (3/4 oz dry) =1 tofu: - frozen 1/2 cup = 5 - low-fat 1/3 cup, or 3 oz =1 - regular, firm 1/3 cup, or 3 oz = 2 - regular, soft 1/3 cup, or 3 oz = 1 Soy sauce 1 Tbsp = 0 Spaghetti 1 cup cooked or 1 1/2 oz uncooked = 3 Spaghetti sauce, bottled, any type 1/2 cup = 2 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16 Spareribs: barbecued 4 (each 4 " long) = 8 Chinese, barbecued 2 (each 4 " long) = 4 Spinach 1 cup = 0 Spinach salad, with dressing 2 cups = 7 Spreadable fruit 1 1/2 Tbsp = 1 Sprouts: alfalfa 1 cup = 0 bean 1 cup = 0 Squash: spaghetti 1 cup = 0 summer 1 cup = 0 winter 1 cup = 1 zucchini 1 cup = 0 Steak sauce 1 Tbsp = 0 Stir-fry with garlic or black bean sauce: beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Strawberries 1 1/2 cups = 1 Stuffing mix, bread, 1/2 cup prepared = 4 Sugar, any type 1 Tbsp = 1 Sunflower seeds 1 Tbsp = 1 Sushi, maki, nigiri, or nori maki 4 pieces = 2 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 Sweet and sour sauce 2 Tbsp = 1 Syrup: low-calorie 2 Tbsp = 1 regular (maple, pancake, or chocolate) 1 Tbsp = 1 Tabouli 1/2 cup = 4 Tacos: beef, fast food 1 = 5 sauce 1 Tbsp = 0 shells, store-bought 2 = 2 Tahini 2 Tbsp = 2 Tangerine 1 large or 2 small = 1 Tartar sauce 1 Tbsp = 2 Tea, black, without sugar 1 cup = 0 Tempeh (fermented soybean cake) 1/4 cup (1 oz) = 2 Tempura: shrimp 4 jumbo shrimp = 12 vegetable 1 cup = 8 Tequila 1 jigger (1 1/2 fl oz) = 2 Teriyaki: beef 2 slices = 7 chicken 2 slices = 6 fish 4 oz = 5 sauce 1 Tbsp = 0 Tomatoes: dried (not packed in oil) 1/4 cup = 0 fresh or canned 1 cup = 0 paste 2 Tbsp = 0 puree or sauce 1/2 cup =0 Tomato or mixed vegetable juice 1 cup = 1 Tomato sauce, Italian 1/2 cup = 3 Tortilla chips 12 = 3 Tortoni 1 serving = 7 Tostadas: beef 1 = 10 chicken 1 = 8 shells, store-bought 2 = 2 Tuna canned in oil, drained 1/2 cup = 5 canned in water, drained 1/2 cup = 3 fresh, cooked 1 fillet or steak = 5 salad 1/2 cup = 7 Turkey, cooked: dark meat 1 slice or 1/2 cup cubed or shredded = 3 ground 1 patty (3 oz) = 5 ground 1/2 cup = 3 ground, lean 1 patty = 4 ground, lean 1/2 cup = 3 light meat 1 slice or 1/2 cup cubed or shredded (2 oz) = 2 Turnips 1 cup = 0 Veal, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 breakfast strips 4 = 3 Vodka 1 jigger (1 1/2 fl oz) =2 Waffles, any type, low-fat, frozen 2 (4 " round or square) = 3 Walnuts 14 halves = 5 Watercress 1 cup = 0 Watermelon 2 " slice or 1 cup = 1 Water or mineral water 1 cup = 0 Wheat germ 3 Tbsp = 3 Whiskey 1 jigger (11/2 fl oz) = 2 Wine 1 small glass (4 fl oz) = 2 Yam 1 large (10 oz uncooked) = 6 Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 3 - fruit-flavored 1 cup = 4 - plain 1 cup = 2 light (artificially sweetened) 1 cup = 2 low-fat, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 4 - fruit-flavored 1 cup = 5 - plain 1 cup = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 Yogurt, frozen: fat-free, no sugar added 1 scoop or 1/2 cup = 2 fat-free, sweetened with sugar 1 scoop or 1/2 cup = 2 low-fat 1 scoop or 1/2 cup = 3 Yogurt drink 1 cup = 5 Ziti, baked (without meat) 1 cup = 6 Zucchini 1 cup = 0 Restaurant and Ethnic Chinese Food Food Portion POINTS Chinese vegetables with: Beef 1 cup = 6 Chicken 1 cup = 5 Pork 1 cup = 7 Shrimp or Tofu 1 cup = 4 Egg drop soup 1 cup = 1 Egg rolls: Beef or Pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Hot and sour soup 1 cup = 2 Lo mein, any type 1 cup = 8 Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup = 8 Stir-fry with garlic or black bean sauce beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 sweet and sour sauce 1 tbsp = 2 Fast Food POINTS Bean burrito 1 = 8 Cheeseburger on bun 1 small = 8 Chicken pieces (nugget-style), fried 6 pieces = 8 Chicken sandwich, grilled 1 = 6 Fish and cheese sandwich, fried = 13 Hamburger on bun 1 small = 6 Milk shake, any flavor = 10 Onion rings 1 serving = 10 Side salad, without dressing 1 = 0 Beef taco, hard or soft = 5 Italian Food Portion POINTS Biscotti 8 mini, 2 small,or 1 regular = 3 Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce = 10 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " )= 13 Garlic bread 1 slice (1 oz) = 5 Lasagna, with meat 1 serving (4 " x 21/2 " ) or 1 cup = 6 Marinara sauce 1/2 cup = 3 Pasta, cooked 1 cup = 4 Pizza, cheese, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Ravioli, with tomato sauce: cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Spaghetti, cooked 1 cup = 3 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 6 Tortoni 1 serving = 7 Veal parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 Ziti, baked (without meat) 1 cup = 6 Baking Ingredients Flour 1 cup white -- 9 1 cup Whole Wheat -- 8 Sugar (brown or white) 1 cup -- 20 1 cup Powdered Sugar -- 10 Shortening & Oil 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Canola & Olive Oil -- 1 tbsp, 4 Regular Margarine 1 tsp , 1 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Baking Soda or Powder -- 1 tsp 0 Bread Crumbs -- 3 tbsp, 1 Butter -- 1 cup 51 Chocolate Chips -- 1/2 cup, 12 Chocolate Chips -- 1 cup, 24 Coconut -- Baker's Angel Flake Coconut (bag), 2 tbsp, 2 Cornmeal -- 1/4 cup, 2 Cornmeal -- 1/2 cup, 4 Cornmeal -- 1 cup, 8 Cornstarch -- 1 tbsp, 3 Dry Milk -- 1 cup, 2 Evaporated Milk -- (12 oz can), 12 Evaporated Skim Milk -- (12 oz can), 6 Sweetened Condensed Fat Free Milk -- Borden Eagle Brand, 2 tbsp, (2.5) Egg (1) -- 2 Eggs Substitute (1/4 cup) -- 1 Graham Cracker Crumbs -- 3 tbsp, 2 Honey -- 1 tbsp, 1 Honey -- 1 cup, 20 Jell-O -- Sugar-Free, (3 oz pkg), 1 Ketchup -- 1/4 cup, 1 Lard -- 1 tbsp, 3 Mayonnaise -- 1 tbsp, 3 Mayonnaise -- Fat Free, 4 tsp, 1 Mayonnaise -- Light, 2 tsp, 1 Molasses -- 1 tbsp, 1 Oatmeal - Old Fashioned -- 1 cup, 5 Raisins -- 1 cup, 8 Sour Cream (1 cup) -- 13 Sour Cream -- Non-Fat, (1 cup), 3 Syrup -- Reduced Calorie, 2 tbsp, 1 Walnuts -- 1/2 cup chopped, 10 Whipping Cream (1 cup) -- 20 Whipped Cream -- Aerosol, (1/4 cup), 2 Whipped Cream -- Non-Fat Aerosol, (1/4 cup), 0 Whipped Topping -- Frozen, (1/4 cup), 1 Whipped Topping -- Fat-Free Frozen, (1/4 cup), 0 ~Keep The Faith~ Retta Louisiana (-52.6) Come Visit Our Group: http://groups.yahoo.com/group/WeightWatchersGroupSupport/ Quote Link to comment Share on other sites More sharing options...
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