The Food Lists The following chart shows the amount of nutrients in serving from each list. Carbohydrate Protein Fat Calories Food List (grams) (grams) (grams) Carbohydrates Starch: breads, cereals 5 0 3 0 80 and grains, starchy vegetables, crackers, snacks, and beans, peas, and lentils Fruits 5 60 Milk Fat-free, low-fat, % 2 8 0 3 00 Reduced-fat, 2% 2 8 5 20 Whole 2 8 8 60 Sweets, Desserts, and 5 varies varies varies Other Carbohydrates Nonstarchy Vegetables 5 2 25 Meat and Meat Substitutes Lean 7 0 3 45 Medium-fat 7 4 7 75 High-fat 7 8+ 00 Plant-based proteins varies 7 varies varies Fats 5 45 Alcohol varies 00
Food Bagel, large (about 4 oz) Bread Biscuit, 2 2 inches across Bread reduced-calorie white, whole-grain, pumpernickel, rye, unfrosted raisin Chapatti, small, 6 inches across Cornbread, 3 4 inch cube English muffin 2 Hot dog bun or hamburger bun Naan, 8 inches by 2 inches 4 Pancake, 4 inches across, 4 inch thick Pita, 6 inches across 2 Roll, plain, small Stuffing, bread Starch Taco shell, 5 inches across 2 Tortilla, corn, 6 inches across Tortilla, flour, 6 inches across Serving Size 4 ( oz) 2 slices ( 2 oz) slice ( oz) ( 2 oz) 2 ( oz) ( oz) 3 cup Tortilla, flour, 0 inches across 3 tortilla Waffle, 4-inch square or 4 inches across 2
Starch Cereals and Grains Food Barley, cooked Bran, dry oat wheat Bulgur (cooked) Cereals bran cooked (oats, oatmeal) puffed shredded wheat, plain sugar-coated unsweetened, ready-to-eat Couscous Granola low-fat regular Grits, cooked Kasha Millet, cooked Muesli Pasta, cooked Polenta, cooked Quinoa, cooked Rice, white or brown, cooked Tabbouleh (tabouli), prepared Wheat germ, dry Wild rice, cooked Serving Size 3 cup 4 cup s 3 4 cup 3 cup 4 cup 4 cup 3 cup 4 cup 3 cup 3 cup 3 cup 3 cup 3 Tbsp 3
Starch Starchy Vegetables Food Cassava Corn on cob, large Hominy, canned Mixed vegetables with corn, peas, or pasta Parsnips Peas, green Plantain, ripe Potato baked with skin boiled, all kinds mashed, with milk and fat French fried (oven-baked) Pumpkin, canned, no sugar added Spaghetti/pasta sauce Squash, winter (acorn, butternut) Succotash Yam, sweet potato, plain Serving Size 3 cup 2 cob (5 oz) 3 4 cup cup 3 cup 4 large (3 oz) or 2 medium (3 oz) cup (2 oz) cup cup 4
Food Animal crackers 8 Serving Size Crackers round-butter type 6 saltine-type 6 sandwich-style, cheese or peanut butter filling 3 whole-wheat regular 2 5 ( 3 4 oz) whole-wheat lower fat or crispbreads 2 5 ( 3 4 oz) Graham cracker, 2 2-inch square 3 Matzoh Melba toast, about 2-inch by 4-inch piece Oyster crackers 20 Popcorn with butter no fat added lower fat Pretzels Starch Crackers and Snacks Rice cakes, 4 inches across 2 Snack chips fat-free or baked (tortilla, potato), baked pita chips regular (tortilla, potato) 3 4 oz 4 pieces 3 cups 3 cups 3 cups 3 cups 3 4 oz 5 20 ( 3 4 oz) 9 3 ( 3 4 oz) 5
Starch Beans, Peas, and Lentils The choices on this list count as starch + lean meat. Food Baked beans Beans, cooked (black, garbanzo, kidney, lima, navy, pinto, white) Lentils, cooked (brown, green, yellow) Peas, cooked (black-eyed, split) Refried beans, canned Serving Size 3 cup 6
Fruits Food Fruit The weight listed includes skin, core, seeds, and rind. Apple, unpeeled, small Apples, dried Applesauce, unsweetened Apricots canned dried fresh Banana, extra small Blackberries Blueberries Cantaloupe, small Cherries sweet, canned sweet fresh Dates 3 Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins) Serving Size (4 oz) 4 rings 8 halves 4 whole (5 2 oz) (4 oz) 3 4 cup 3 4 cup 3 melon or cup cubed ( oz) 2 (3 oz) 2 Tbsp Figs dried 2 fresh 2 large or 2 medium (3 2 oz) Fruit cocktail Grapefruit large sections, canned Grapes, small Honeydew melon Kiwi Mandarin oranges, canned 2 ( oz) 3 4 cup 7 (3 oz) slice or cup cubed (0 oz) (3 2 oz) 3 4 cup 7
Fruits Food Mango, small Fruit (continued) The weight listed includes skin, core, seeds, and rind. Nectarine, small Orange, small Papaya Peaches canned fresh, medium Pears canned fresh, large Pineapple canned fresh Serving Size 2 fruit (5 2 oz) or (5 oz) (6 2 oz) 2 fruit or cup cubed (8 oz) (6 oz) 2 (4 oz) 3 4 cup Plums canned dried (prunes) 3 small 2 (5 oz) Raspberries Strawberries Tangerines, small Watermelon cup 4 cup whole berries 2 (8 oz) slice or 4 cups cubes (3 2 oz) 8
Fruits Fruit Juice Food Apple juice/cider Fruit juice blends, 00% juice Grape juice Grapefruit juice Orange juice Pineapple juice Prune juice Serving Size 3 cup 3 cup 3 cup 9
Milk Carbohydrate (grams) Protein (grams) Fat (grams) Calories Fat-free (skim), low-fat (%) 2 8 0 3 00 Reduced-fat (2%) 2 8 5 20 Whole 2 8 8 60 Milk and Yogurts Fat-free or low-fat (%) Milk, buttermilk, acidophilus milk, cup fat-free milk Lactaid Evaporated milk fat-free milk Yogurt, plain or flavored with an artificial sweetener 2 3 cup (6 oz) fat-free milk Reduced-fat (2%) Milk, acidophilus milk, kefir, cup reduced-fat milk Lactaid Yogurt, plain 2 3 cup (6 oz) reduced-fat milk Whole Milk, buttermilk, goat s milk cup whole milk Evaporated milk whole milk Yogurt, plain 8 oz whole milk 0
Milk Dairy-Like Foods Chocolate milk fat-free cup fat-free milk + carbohydrate whole cup whole milk + carbohydrate Eggnog, whole milk carbohydrate + 2 fats Rice drink flavored, low-fat cup 2 carbohydrates plain, fat-free cup carbohydrate Smoothies, flavored, 0 oz fat-free milk + 2 2 carbohydrates regular Soy milk light cup carbohydrate + 2 fat regular, plain cup carbohydrate + fat Yogurt and juice blends cup fat-free milk + carbohydrate low carbohydrate 2 3 cup (6 oz) 2 fat-free milk (less than 6 grams carbohydrate per choice) with fruit, low-fat 2 3 cup (6 oz) fat-free milk + carbohydrate
Sweets, Desserts, and Other Carbohydrates Beverages, Soda, and Energy/Sports Drinks Cranberry juice cocktail carbohydrate Energy drink can (8.3 oz) 2 carbohydrates Fruit drink or lemonade cup (8 oz) 2 carbohydrates Hot chocolate regular envelope added carbohydrate + fat to 8 oz water sugar-free or light envelope added carbohydrate to 8 oz water Soft drink (soda), regular can (2 oz) 2 2 carbohydrates Sports drink cup (8 oz) carbohydrate Brownies, Cake, Cookies, Gelatin, Pie, and Pudding Brownie, small, unfrosted 4-inch square, carbohydrate + fat 7 8 inch high (about oz) Cake angel food, unfrosted 2 of cake (about 2 oz) 2 carbohydrates frosted 2-inch square 2 carbohydrates + fat (about 2 oz) unfrosted 2-inch square carbohydrate + fat (about oz) Cookies chocolate chip 2 cookies carbohydrate + 2 fats (2 4 inches across) gingersnap 3 cookies carbohydrate sandwich, with crème filling 2 small (about 2 3 oz) carbohydrate + fat sugar-free 3 small or large carbohydrate + 2 fats ( 3 4 oz) vanilla wafer 5 cookies carbohydrate + fat 2
Sweets, Desserts, and Other Carbohydrates Brownies, Cake, Cookies, Gelatin, Pie, and Pudding (continued) Cupcake, frosted small (about 3 4 oz) 2 carbohydrates + 2 fats Fruit cobbler (3 2 oz) 3 carbohydrates + fat Gelatin, regular carbohydrate Pie commercially prepared 6 of 8-inch pie 3 carbohydrates + 2 fats fruit, 2 crusts pumpkin or custard 8 of 8-inch pie 2 carbohydrates + 2 fats Pudding regular (made with 2 carbohydrates reduced-fat milk) sugar-free or sugar- carbohydrate and fat-free (made with fat-free milk) Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings Candy bar, chocolate/peanut 2 fun size bars ( oz) 2 carbohydrates + 2 fats Candy, hard 3 pieces carbohydrate Chocolate kisses 5 pieces carbohydrate + fat Coffee creamer dry, flavored 4 tsp 2 carbohydrate + 2 fat liquid, flavored 2 Tbsp carbohydrate Fruit snacks, chewy roll ( 3 4 oz) carbohydrate (pureed fruit concentrate) Fruit spreads, 00% fruit 2 Tbsp carbohydrate Honey Tbsp carbohydrate Jam or jelly, regular Tbsp carbohydrate Sugar Tbsp carbohydrate 3
Sweets, Desserts, and Other Carbohydrates Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings (continued) Syrup chocolate 2 Tbsp 2 carbohydrates light (pancake type) 2 Tbsp carbohydrate regular (pancake type) Tbsp carbohydrate Condiments and Sauces Barbeque sauce 3 Tbsp carbohydrate Cranberry sauce, jellied 4 cup 2 carbohydrates Gravy, canned or bottled 2 carbohydrate + 2 fat Salad dressing, fat-free, 3 Tbsp carbohydrate low-fat, cream-based Sweet and sour sauce 3 Tbsp carbohydrate Doughnuts, Muffins, Pastries, and Sweet Breads Banana nut bread -inch slice ( oz) 2 carbohydrates + fat Doughnut cake, plain medium ( 2 oz) 2 carbohydrates + 2 fats yeast type, glazed 3 3 4 inches across (2 oz) 2 carbohydrates + 2 fats Muffin (4 oz) 4 muffin ( oz) carbohydrate + 2 fat Sweet roll or Danish (2 2 oz) 2 2 carbohydrates + 2 fats 4
Sweets, Desserts, and Other Carbohydrates Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream Frozen pops 2 carbohydrate Fruit juice bars, frozen, bar (3 oz) carbohydrate 00% juice Ice cream fat-free 2 carbohydrates light carbohydrate + fat no sugar added carbohydrate + fat regular carbohydrate + 2 fats Sherbet, sorbet 2 carbohydrates Yogurt, frozen fat-free 3 cup carbohydrate regular carbohydrate + 0 fat Granola Bars, Meal Replacement Bars/Shakes, and Trail Mix Granola or snack bar, bar ( oz) 2 carbohydrates regular or low-fat Meal replacement bar bar ( 3 oz) 2 carbohydrates + 0 fat Meal replacement bar bar (2 oz) 2 carbohydrates + fat Meal replacement shake, can (0 oz) 2 carbohydrates + 0 fat reduced calorie Trail mix candy/nut-based oz carbohydrate + 2 fats dried fruit-based oz carbohydrate + fat 4
Nonstarchy Vegetables Nonstarchy Vegetables Amaranth or Chinese spinach Artichoke Artichoke hearts Asparagus Baby corn Bamboo shoots Beans (green, wax, Italian) Bean sprouts Beets Borscht Broccoli Brussels sprouts Cabbage (green, bok choy, Chinese) Carrots Cauliflower Celery Chayote Coleslaw, packaged, no dressing Cucumber Eggplant Gourds (bitter, bottle, luffa, bitter melon) Green onions or scallions Greens (collard, kale, mustard, turnip) Hearts of palm Jicama Kohlrabi Leeks Mixed vegetables (without corn, peas, or pasta) Mung bean sprouts Mushrooms, all kinds, fresh Okra Onions Oriental radish or daikon Pea pods Peppers (all varieties) Radishes Rutabaga Sauerkraut Soybean sprouts Spinach Squash (summer, crookneck, zucchini) Sugar pea snaps Swiss chard Tomato Tomatoes, canned Tomato sauce Tomato/vegetable juice Turnips Water chestnuts Yard-long beans 6
Meat and Meat Substitutes Carbohydrate (grams) Protein (grams) Fat (grams) Calories Lean meat 7 0 3 45 Medium-fat meat 7 4 7 75 High-fat meat 7 8+ 00 Plant-based protein varies 7 varies varies Food Lean Meats and Meat Substitutes Beef: Select or Choice grades trimmed of fat: ground round, roast (chuck, rib, rump), round, sirloin, steak (cubed, flank, porterhouse, T-bone), tenderloin Beef jerky Cheeses with 3 grams of fat or less per oz Cottage cheese Egg substitutes, plain Egg whites 2 Fish, fresh or frozen, plain: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna Fish, smoked: herring or salmon (lox) Game: buffalo, ostrich, rabbit, venison Hot dog with 3 grams of fat or less per oz (8 dogs per 4 oz package) Note: May be high in carbohydrate. Lamb: chop, leg, or roast Organ meats: heart, kidney, liver Note: May be high in cholesterol. Oysters, fresh or frozen Pork, lean Canadian bacon rib or loin chop/roast, ham, tenderloin Amount oz /2 oz oz 4 cup 4 cup oz oz oz oz oz 6 medium oz oz
Meat and Meat Substitutes Lean Meats and Meat Substitutes (continued) Food Poultry, without skin: Cornish hen, chicken, domestic duck or goose (well-drained of fat), turkey Processed sandwich meats with 3 grams of fat or less per oz: chipped beef, deli thin-sliced meats, turkey ham, turkey kielbasa, turkey pastrami Salmon, canned Sardines, canned Sausage with 3 grams of fat or less per oz Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp Tuna, canned in water or oil, drained Veal, loin chop, roast Amount oz oz oz 2 small oz oz oz oz 8 Food Medium-Fat Meat and Meat Substitutes Beef: corned beef, ground beef, meatloaf, Prime grades trimmed of fat (prime rib), short ribs, tongue Cheeses with 4 7 grams of fat per oz: feta, mozzarella, pasteurized processed cheese spread, reduced-fat cheeses, string Egg Note: High in cholesterol, so limit to 3 per week. Fish, any fried product Lamb: ground, rib roast Pork: cutlet, shoulder roast Poultry: chicken with skin; dove, pheasant, wild duck, or goose; fried chicken; ground turkey Ricotta cheese Sausage with 4 7 grams of fat per oz Veal, cutlet (no breading) Amount oz oz oz oz oz oz 2 oz or 4 cup oz oz
Meat and Meat Substitutes High-Fat Meat and Meat Substitutes These foods are high in saturated fat, cholesterol, and calories and may raise blood cholesterol levels if eaten on a regular basis. Try to eat 3 or fewer servings from this group per week. Food Bacon pork turkey Cheese, regular: American, bleu, brie, cheddar, hard goat, Monterey jack, queso, and Swiss Hot dog: beef, pork, or combination (0 per lb-sized package) Hot dog: turkey or chicken (0 per lb-sized package) Pork: ground, sausage, spareribs Processed sandwich meats with 8 grams of fat or more per oz: bologna, pastrami, hard salami Sausage with 8 grams fat or more per oz: bratwurst, chorizo, Italian, knockwurst, Polish, smoked, summer Amount 2 slices (6 slices per lb or oz each, before cooking) 3 slices ( 2 oz each before cooking) oz oz oz oz 9
Meat and Meat Substitutes Plant-Based Proteins Because carbohydrate content varies among plant-based proteins, you should read the food label. Food Amount Count as Bacon strips, soy-based 3 strips medium-fat meat Baked beans 3 cup starch + lean meat Beans, cooked: black, starch + lean meat garbanzo, kidney, lima, navy, pinto, white Beef or sausage 2 oz 2 carbohydrate + lean meat crumbles, soy-based Chicken nuggets, 2 nuggets 2 carbohydrate + medium-fat meat soy-based ( 2 oz) Edamame 2 carbohydrate + lean meat Falafel (spiced chickpea 3 patties carbohydrate + high-fat meat and wheat patties) (about 2 inches across) Hot dog, soy-based ( 2 oz) 2 carbohydrate + lean meat Hummus 3 cup carbohydrate + high-fat meat Lentils, brown, green, carbohydrate + lean meat or yellow Meatless burger, 3 oz 2 carbohydrate + 2 lean meats soy-based Meatless burger, patty carbohydrate + 2 lean meats vegetable- and starch- (about 2 2 oz) based Nut spreads: Tbsp high-fat meat almond butter, cashew butter, peanut butter, soy nut butter Peas, cooked: black-eyed starch + lean meat and split peas 20
Meat and Meat Substitutes Plant-Based Proteins (continued) Because carbohydrate content varies among plant-based proteins, you should read the food label. Food Amount Count as Refried beans, starch + lean meat canned Sausage patties, ( 2 oz) medium-fat meat soy-based Soy nuts, unsalted 3 4 oz 2 carbohydrate + medium-fat meat Tempeh 4 cup medium-fat meat Tofu 4 oz ( ) medium-fat meat Tofu, light 4 oz ( ) lean meat 2
Fats Unsaturated Fats Monounsaturated Fats Food Avocado, medium Nut butters (trans fat free): almond butter, cashew butter, peanut butter (smooth or crunchy) Nuts almonds Brazil cashews filberts (hazelnuts) macadamia mixed (50% peanuts) peanuts pecans pistachios Oil: canola, olive, peanut Olives black (ripe) green, stuffed Serving Size 2 Tbsp ( oz) 2 tsp 6 nuts 2 nuts 6 nuts 5 nuts 3 nuts 6 nuts 0 nuts 4 halves 6 nuts tsp 8 large 0 large 22
Fats Polyunsaturated Fats Food Margarine: lower-fat spread (30% 50% vegetable oil, trans fat free) Margarine: stick, tub (trans fat free), or squeeze (trans fat free) Mayonnaise reduced-fat regular Mayonnaise-style salad dressing reduced-fat regular Nuts Pignolia (pine nuts) walnuts, English Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower Oil: made from soybean and canola oil Enova Plant stanol esters light regular Salad dressing reduced-fat Note: May be high in carbohydrate. regular Seeds flaxseed, whole pumpkin, sunflower sesame seeds Tahini or sesame paste Serving Size Tbsp tsp Tbsp tsp Tbsp 2 tsp Tbsp 4 halves tsp tsp Tbsp 2 tsp 2 Tbsp Tbsp Tbsp Tbsp Tbsp 2 tsp 23
Fats Saturated Fats Food Bacon, cooked, regular or turkey Butter reduced-fat stick whipped Butter blends made with oil reduced-fat or light regular Chitterlings, boiled Coconut, sweetened, shredded Coconut milk light regular Cream half and half heavy light whipped whipped, pressurized Cream cheese reduced-fat regular Lard Oil: coconut, palm, palm kernel Salt pork Shortening, solid Sour cream reduced-fat or light regular Serving Size slice Tbsp tsp 2 tsp Tbsp 2 tsp 2 Tbsp ( 2 oz) 2 Tbsp 3 cup 2 Tbsp 2 Tbsp Tbsp 2 Tbsp 2 Tbsp 4 cup 2 Tbsp ( 3 4 oz) Tbsp ( 2 oz) tsp tsp 4 oz tsp 3 Tbsp 2 Tbsp 24
Free Foods Low Carbohydrate Foods Food Cabbage, raw Candy, hard (regular or sugar-free) Carrots, cauliflower, or green beans, cooked Cranberries, sweetened with sugar substitute Cucumber, sliced Gelatin dessert, sugar-free unflavored Gum Jam or jelly, light or no sugar added Rhubarb, sweetened with sugar substitute Salad greens Sugar substitutes (artificial sweeteners) Syrup, sugar-free Serving Size piece 4 cup 2 tsp 2 Tbsp 25
Free Foods Modified Fat Foods with Carbohydrate Food Cream cheese, fat-free Creamers nondairy, liquid nondairy, powdered Margarine spread fat-free reduced-fat Mayonnaise fat-free reduced-fat Mayonnaise-style salad dressing fat-free reduced-fat Salad dressing fat-free or low-fat fat-free, Italian Sour cream, fat-free or reduced-fat Whipped topping light or fat-free regular Serving Size Tbsp ( 2 oz) Tbsp 2 tsp Tbsp tsp Tbsp tsp Tbsp tsp Tbsp 2 Tbsp Tbsp 2 Tbsp Tbsp 26
Free Foods Condiments Food Barbecue sauce Catsup (ketchup) Honey mustard Horseradish Lemon juice Miso Mustard Parmesan cheese, freshly grated Pickle relish Pickles dill sweet, bread and butter sweet, gherkin Salsa Soy sauce, light or regular Sweet and sour sauce Sweet chili sauce Taco sauce Vinegar Yogurt, any type Serving Size 2 tsp Tbsp Tbsp 2 tsp Tbsp Tbsp 2 medium 2 slices 3 4 oz 4 cup Tbsp 2 tsp 2 tsp Tbsp 2 Tbsp Free Snacks These foods in these serving sizes are perfect free-food snacks. 5 baby carrots and celery sticks 4 cup blueberries 2 oz sliced cheese, fat-free 0 goldfish-style crackers 2 saltine-type crackers frozen cream pop, sugar-free 2 oz lean meat cup light popcorn vanilla wafer 27
Free Foods Drinks/Mixes Any food on this list without a serving size listed can be consumed in any moderate amount. Bouillon, broth, consomme Bouillon or broth, low-sodium Carbonated or mineral water Club soda Cocoa powder, unsweetened ( Tbsp) Coffee, unsweetened or with sugar substitute Diet soft drinks, sugar-free Drink mixes, sugar-free Tea, unsweetened or with sugar substitute Tonic water, diet Water Water, flavored, carbohydrate free Seasonings Any food on this list can be consumed in any moderate amount. Flavoring extracts (for example, vanilla, almond, peppermint) Garlic Herbs, fresh or dried Nonstick cooking spray Pimento Spices Hot pepper sauce Wine, used in cooking Worcestershire sauce 28
Combination Foods Entrees Casserole type (tuna cup (8 oz) 2 carbohydrates + noodle, lasagna, spaghetti 2 medium-fat meats with meatballs, chili with beans, macaroni and cheese) Stews (beef/other meats and cup (8 oz) carbohydrate + vegetables) medium-fat meat + 0 3 fats Tuna salad or chicken salad (3 2 oz) 2 carbohydrate + 2 lean meats + fat Frozen Meals/Entrees Burrito (beef and bean) (5 oz) 3 carbohydrates + lean meat + 2 fats Dinner-type meal generally 3 carbohydrates + 4 7 oz 3 medium-fat meats + 3 fats Entree or meal with less about 8 oz 2 3 carbohydrates + than 340 calories 2 lean meats Pizza cheese/vegetarian, 4 of a 2 inch 2 carbohydrates + thin crust (4 2 5 oz) 2 medium-fat meats meat topping, 4 of a 2 inch 2 carbohydrates + 2 thin crust (5 oz) medium-fat meats + 2 fats Pocket sandwich (4 2 oz) 3 carbohydrates + lean meat + 2 fats Pot pie (7 oz) 2 2 carbohydrates + medium-fat meat + 3 fats 29
Combination Foods Salads (Deli-Style) Coleslaw carbohydrate + 2 fats Macaroni/pasta salad 2 carbohydrates + 3 fats Potato salad 2 2 carbohydrates + 2 fats Soups Bean, lentil, or split pea cup carbohydrate + lean meat Chowder (made with milk) cup (8 oz) carbohydrate + lean meat + 2 fats Cream (made with water) cup (8 oz) carbohydrate + fat Instant 6 oz prepared carbohydrate with beans or lentils 8 oz prepared 2 2 carbohydrates + lean meat Miso soup cup 2 carbohydrate + fat Oriental noodle cup 2 carbohydrates + 2 fats Rice (congee) cup carbohydrate Tomato (made with water) cup (8 oz) carbohydrate Vegetable beef, chicken cup (8 oz) carbohydrate noodle, or other broth-type 30
Fast Foods Breakfast Sandwiches Egg, cheese, meat, sandwich 2 carbohydrates + 2 English muffin medium-fat meats Sausage biscuit sandwich sandwich 2 carbohydrates + 2 high-fat meats + 3 2 fats Main Dishes/Entrees Burrito (beef and beans) (about 8 oz) 3 carbohydrates + 3 mediumfat meats + 3 fats Chicken breast, breaded (about 5 oz) carbohydrate + and fried 4 medium-fat meats Chicken drumstick, (about 2 oz) 2 medium-fat meats breaded and fried Chicken nuggets 6 (about 3 2 oz) carbohydrate + 2 mediumfat meats + fat Chicken thigh, breaded (about 4 oz) 2 carbohydrate + 3 mediumand fried fat meats + 2 fats Chicken wings, hot 6 (5 oz) 5 medium-fat meats + 2 fats 3
Fast Foods Oriental Beef/chicken/shrimp cup carbohydrate + with vegetables in (about 5 oz) lean meat + fat sauce Egg roll, meat (about 3 oz) carbohydrate + lean meat + fat Fried rice, meatless 2 carbohydrates + 2 fats Meat and sweet sauce cup 3 carbohydrates + 3 medium- (orange chicken) fat meats + 2 fats Noodles and vegetables cup 2 carbohydrates + fat in sauce (chow mein, lo mein) Pizza Pizza cheese, pepperoni, 8 of a 4 inch 2 2 carbohydrates + regular crust (about 4 oz) medium-fat meat + 2 fats cheese/vegetarian, 4 of a 2 inch 2 2 carbohydrates + thin crust (about 6 oz) 2 medium-fat meats + 2 fats 32
Fast Foods Sandwiches Chicken sandwich, grilled 3 carbohydrates + 4 lean meats Chicken sandwich, 3 2 carbohydrates + crispy 3 medium-fat meats + fat Fish sandwich with 2 2 carbohydrates + tartar sauce 2 medium-fat meats + 2 fats Hamburger 2 2 carbohydrates + 4 large with cheese medium-fat meats + fat regular 2 carbohydrates + mediumfat meat + fat Hot dog with bun carbohydrate + high-fat meat + fat Submarine sandwich 6-inch sub 3 carbohydrates + 2 lean less than 6 grams fat meats regular 6-inch sub 3 2 carbohydrates + 2 medium-fat meats + fat Taco, hard or soft shell small carbohydrate + medium- (meat and cheese) fat meat + 2 fats Salads Salad, main dish (grilled Salad carbohydrate + 4 lean chicken type, no dressing meats or croutons) Salad, side, no dressing Small vegetable or cheese (about 5 oz) 33
Fast Foods Sides/Appetizers French fries, restaurant small 3 carbohydrates + 3 fats style medium 4 carbohydrates + 4 fats large 5 carbohydrates + 6 fats Nachos with cheese small (about 2 2 carbohydrates + 4 fats 4 2 oz) Onion rings serving 2 2 carbohydrates + 3 fats (about 3 oz) Desserts Milkshake, any flavor 2 oz 6 carbohydrates + 2 fats Soft-serve ice cream cone small 2 2 carbohydrates + fat 34
Alcohol Alcoholic Beverage Serving Size Count as Beer light (4.2%) 2 fl oz alcohol equivalent + 2 carbohydrate regular (4.9%) 2 fl oz alcohol equivalent + carbohydrate Distilled spirits: vodka, 2 fl oz alcohol equivalent rum, gin, whiskey 80 or 86 proof Liqueur, coffee fl oz 2 alcohol equivalent + carbohydrate (53 proof) Sake fl oz 2 alcohol equivalent Wine dessert (sherry) 3 2 fl oz alcohol equivalent + carbohydrate dry, red or white 5 fl oz alcohol equivalent (0%) 35