Monday, January 24, 2011


Grains (includes starchy vegetables)_servings per day

  • One serving = approximately 80 calories
Type One Serving
Bagel (varies), 4 ounces¼ of a bagel (1 ounce)
Bread (white, pumpernickel, whole wheat, rye)1 slice
Bread, reduced calorie or “lite”2 slices
Broth-based soup1 cup
Cooked beans, peas, or corn½ cup
Cooked cereal½ cup
English muffin, hot dog bun, or hamburger bun½
Muffin, 5 ounces1/5 (1 ounce)
Pasta, rice1/3 cup
Popcorn, air popped, no fat added3 cups
Potato1 small (3 ounces)
Pretzels¾ ounce
Sweet potato or yam½ cup
Tortilla1 small
Unsweetened, dry cereal¾ cup

Vegetables_servings per day

  • One serving = approximately 25 calories
**Type** **One Serving**
Cooked vegetables½ cup
Raw vegetables1 cup
Tomato or vegetable juice½ cup

Fruits_servings per day

  • One serving = approximately 60 calories
**Type** **One Serving**
Canned fruit½ cup
Dried fruit¼ cup
Fresh fruit1 small or 1 cup (eg, cut up or berries)
Fruit juice½ cup

Milk_servings per day

  • Calories in one serving varies as listed below
**Type** **One Serving**
** *90 calories per serving***
Nonfat or low-fat milk1 cup
Plain, nonfat yogurt¾ cup
Nonfat or low-fat soy milk1 cup
** *120 calories per serving***
2% milk1 cup
Soy milk1 cup
Yogurt, plain, low-fat¾ cup
** *150 calories per serving***
Whole milk1 cup
Yogurt, plain (made from whole milk)¾ cup

Meat and Beans_servings per day

  • Calories vary as follows:
    • One very lean serving = approximately 35 calories
    • One lean serving = approximately 55 calories
    • One medium-fat serving = approximately 75 calories
    • One high-fat serving = approximately 100 calories
**Type** **One Serving**
** *Very lean***
Egg substitutes, plain¼ cup
Egg whites2
Fish: fresh or frozen cod, flounder, haddock, halibut, trout, tuna1 ounce
Nonfat or low-fat cottage cheese¼ cup
Poultry: chicken or turkey, white meat, no skin1 ounce
Shellfish1 ounce
** *Lean***
Beef: round, sirloin, flank, tenderloin, roast, steak, ground round (trimmed of fat)1 ounce
Fish: herring, salmon, catfish, tuna (canned in oil, drained)1 ounce
Parmesan cheese2 tablespoons
Pork: lean pork, such as fresh ham, Canadian bacon, tenderloin, center loin chop1 ounce
Poultry: chicken or turkey (dark meat, no skin); chicken (white meat with skin)1 ounce
Tofu, light½ cup or 4 ounces
Veal: lean chop, roast1 ounce
** *Medium-fat***
Beef: most beef products (ground beef, meatloaf, corned beef, short ribs, prime rib)1 ounce
Cheese with five grams or less of fat per ounce: feta, mozzarella1 ounce, (Ricotta 2 ounces)
Lamb: rib roast, ground1 ounce
Pork: top loin, chop, cutlet1 ounce
Poultry: chicken (dark meat with skin), ground turkey or ground chicken, fried chicken (with skin)1 ounce
Sausage with 5 g or less of fat per ounce1 ounce
Tofu½ cup or 4 ounces
** *High-fat***
Cheeses: all regular cheese (eg, American, cheddar, Monterey Jack, Swiss)1 ounce
Hot dog (beef, pork, or combination) *count as 1 high-fat meat plus 1 fat exchange1 ounce
Peanut butter1 tablespoon
Pork: spareribs, ground pork, pork sausage1 ounce
Processed sandwich meats: bologna, salami1 ounce
Sausage (eg, Italian, bratwurst)1 ounce

Fats_servings per day

  • One fat serving = approximately 45 calories
**Type** **One Serving**
** *Monounsaturated***
Avocado2 tablespoons (1 ounce)
Oil (canola, olive, peanut)1 teaspoon
Olives9-10 large
Peanut butter2 teaspoons
Tahini paste2 teaspoons
** *Polyunsaturated***
Margarine1 teaspoon
Mayonnaise, regular1 teaspoon
Mayonnaise, low-fat1 tablespoon
Salad dressing, regular1 tablespoon
** *Saturated***
Bacon, cooked1 slice
Butter, stick1 teaspoon
Coconut, sweetened, shredded2 tablespoons
Cream cheese, reduced fat1½ tablespoons
Cream cheese, regular1 tablespoon
Cream, half and half2 tablespoons
Shortening or lard1 teaspoon
Sour cream, reduced fat3 tablespoons
Sour cream, regular2 tablespoons

Sweets and Desserts_servings per day/week

  • These foods tend to be high in sugar and/or fat, while providing little nutritional value. They may or may not be included in your diet plan.
**Type** **Serving Size**
Angel food cake, unfrosted1/12 cake (2 ounces)
Brownie, small, unfrosted2 inch square (about 1 ounce)
Cake, frosted2 inch square (about 2 ounces)
Doughnut, plain1 medium (1½ ounce)
Honey1 tablespoon
Ice cream½ cup
Ice cream, low-fat½ cup
Milk, chocolate, whole1 cup
Pudding, sugar-free (made with low-fat milk)½ cup
Sports drink8 ounces
Sugar1 tablespoon
Syrup, regular1 tablespoon
Yogurt, frozen, low-fat1/3 cup

Free Foods

  • These foods contain less than 20 calories per serving.
  • Eat as desired, unless a serving size is given, then limit to three servings per day.
**Type** **One Serving**
Bouillon, broth or consommé
Candy, hard, sugar free1 candy
Carbonated or mineral water
Cream cheese, fat-free1 tablespoon
Creamers, nondairy1 tablespoon
Diet soft drinks, sugar-free
Drink mixes, sugar-free
Gelatin dessert, sugar-free
Herbs, fresh or dried
Jam or jelly, light2 teaspoons
Ketchup1 tablespoon
Lemon or lime juice
Margarine spread, fat-free4 tablespoons
Mayonnaise, fat-free1 tablespoon
Nonstick cooking spray
Pickles, dill1½ large
Salad dressing, fat-free or low-fat1 tablespoon
Salsa¼ cup
Soy sauce
Tabasco or hot pepper sauce
Whipped topping, light or fat-free2 tablespoons
Wine, used in cooking
Worcestershire sauce

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