STARCH/BREAD LIST

______Servings (80 calories, 15g Carb)

Breakfast Cereal (Kashi Go Lean or Heart to Heart, Fiber One, All-Bran, Total) ½ cup

Cooked cereal (plain oats) ½ cup

Cooked Steel Cut Oats ¼ cup

Whole wheat pasta, Brown Rice ½ cup

Other Grains (Millet or Couscous, Barley, Quinoa) 1/3 cup

Wheat Germ 3 Tbsp

Beans (kidney, chickpea, edamame) ½ cup

Lentils 1/3 cup

Corn , Peas ½ cup

Corn on the cob 6 inches

Potato, sweet 1 small (3oz)

Potato, mashed 1/3 cup

Squash (acorn, butternut) 1 cup

Thomas 100 calorie bagel or Light Whole Wheat English Muffin 1

La Tortilla Factory or Mission low carb wheat wrap 1

Pepperidge Farm Bagel or Deli Flat 1

Bread, 100% Whole Wheat 1 slice

Flat out multi-grain Flatbread 1

Pretzels ¾ oz

Small whole wheat/grain dinner roll 1

Chips, Fat-Free/Baked (soy, potato, tortilla) 15-20 (3/4oz)

Popcorn, Reduced-Fat 3 cups

Snack Bars (Fiber One, Gnu, Kashi) 1

MEAT/PROTEIN LIST

_____Servings (45 calories, 7g protein, 0-3g fat)

Beef: USDA select/choice grades, fat trimmed (round, sirloin, flank steak, tenderloin, chipped 1oz

Pork: Lean cuts, ham, canadian bacon, tenderloin, rib or loin chop/roast 1oz

Veal: All cuts are lean except for veal cutlets (ground or cubed) 1oz

Poultry: White meat skinless/boneless chicken, turkey, Cornish hen 1oz

Fish/Seafood: All fresh/frozen fish, shellfish (tuna, salmon, crab, lobster, shrimp, scallops, etc) 1-2oz

Wild Game: buffalo/bison, ostrich, venison, rabbit, pheasant, duck 1oz

Dairy:

2% Nonfat Greek Yogurt 3oz

low-fat Cheese 1oz

1% cottage cheese ½ cup

Eggs:

Whole Egg 1

Egg-beaters ½ cup

Plant-based:

Tofu 4oz

Beans (soy, kidney, etc) 1/3 cup

VEGETABLE LIST

_____Servings (25 calories, 5g carb) ½ cup cooked or 1 cup raw:

Artichoke

Asparagus

Beans (green, wax, Italian)

Bean Sprouts

Beets

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Eggplant

Greens (Collard, Kale, Mustard, Turnip, arugula, watercress, bok choy, endive, escarole, romaine, spinach)

Mushroom

Okra

Onions

Pea Pods

Peppers

Rutabaga

Sauerkraut

Summer squash (zucchini)

Tomato

Turnips

Water chestnut

FRUIT LIST

_____Servings (60 calories, 15g carb)

FRESH

Apple (2 in. across) 1

Banana (medium) ½

Berries (black, blue, rasp, straw) 1 cup

Cherries 12

Grapefruit (medium) 1/2

Grapes 15

Kiwi 1

Mango (small) 1/2

Melon (honeydew, cantaloupe, watermelon) 1 cup

Nectarine 1

Orange (small) 1

Papaya 1 cup

Peach (small) 1

Pear (small) 1

Pineapple ¾ cup

Plum 2 small

Pomegranate 1/2

DRIED

Apricot 7 halves

Dates 2.5 medium

Figs 1 1/2

Prunes 3 medium

Raisins 2 Tbsp

MILK/DAIRY LIST

____Servings (100 calories, 12g carb, 8g protein)

Milk, Skim or 1%, Soy, Lactaid 1 cup

Greek Yogurt -0% or nonfat (Fage, Chobani, Oikos, Siggi’s) 6 ounces

Dannon Light and Fit yogurt 6-8 ounces

Babybel light cheese 1

Cottage Cheese, 1% ½ cup

Cheese, String, Part-skim 1

Laughing cow light cheese wedge ~3

Cheese, slices, reduced-fat, fat-free ~2 slices

FAT LIST

_____Servings (45 calories, 5g fat)

Avocado (small) 2 Tbsp (1/4)

Mayonnaise canola or olive oil 1 Teaspoon

Mayonnaise, reduced-fat 1 Tbsp

Almonds, Dry, Unsalted 6

Cashews, Dry, Unsalted 1 Tbsp

Peanuts, Unsalted 15

Walnuts, Unsalted 2 whole

Flaxseed, ground 1 Tbsp

Seeds, pine nuts/sunflower 1 Tbsp

Seeds, Pumpkin 2 Tsp

Oils (Canola, Olive, Vegetable) 1 Tsp

Olives 10 Small 5 Large

Salad Dressing (Olive, canola) 1 Tbsp

Salad Dressing (reduced-fat, fat-free) 2 Tbsp

Butter spread substitute, reduced-fat (Smart Balance, Benecol, Etc.) 1 Tbsp