Calories

Grains (includes starchy vegetables)_servings per day

• One serving = approximately 80 calories

Type	One Serving
Bagel (varies), 4 ounces	¼ of a bagel (1 ounce)
Bread (white, pumpernickel, whole wheat, rye)	1 slice
Bread, reduced calorie or “lite”	2 slices
Broth-based soup	1 cup
Cooked beans, peas, or corn	½ cup
Cooked cereal	½ cup
Crackers	4-6
English muffin, hot dog bun, or hamburger bun	½
Muffin, 5 ounces	1/5 (1 ounce)
Pasta, rice	1/3 cup
Popcorn, air popped, no fat added	3 cups
Potato	1 small (3 ounces)
Pretzels	¾ ounce
Sweet potato or yam	½ cup
Tortilla	1 small
Unsweetened, dry cereal	¾ cup

Vegetables_servings per day

• One serving = approximately 25 calories

**Type**	**One Serving**
Cooked vegetables	½ cup
Raw vegetables	1 cup
Tomato or vegetable juice	½ cup

Fruits_servings per day

• One serving = approximately 60 calories

**Type**	**One Serving**
Canned fruit	½ cup
Dried fruit	¼ cup
Fresh fruit	1 small or 1 cup (eg, cut up or berries)
Fruit juice	½ cup

Milk_servings per day

• Calories in one serving varies as listed below

**Type**	**One Serving**
** *90 calories per serving***
Nonfat or low-fat milk	1 cup
Plain, nonfat yogurt	¾ cup
Nonfat or low-fat soy milk	1 cup
** *120 calories per serving***
2% milk	1 cup
Soy milk	1 cup
Yogurt, plain, low-fat	¾ cup
** *150 calories per serving***
Whole milk	1 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, plain	¼ cup
Egg whites	2
Fish: fresh or frozen cod, flounder, haddock, halibut, trout, tuna	1 ounce
Nonfat or low-fat cottage cheese	¼ cup
Poultry: chicken or turkey, white meat, no skin	1 ounce
Shellfish	1 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 cheese	2 tablespoons
Pork: lean pork, such as fresh ham, Canadian bacon, tenderloin, center loin chop	1 ounce
Poultry: chicken or turkey (dark meat, no skin); chicken (white meat with skin)	1 ounce
Tofu, light	½ cup or 4 ounces
Veal: lean chop, roast	1 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, mozzarella	1 ounce, (Ricotta 2 ounces)
Egg	1
Lamb: rib roast, ground	1 ounce
Pork: top loin, chop, cutlet	1 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 ounce	1 ounce
Tofu	½ 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 exchange	1 ounce
Peanut butter	1 tablespoon
Pork: spareribs, ground pork, pork sausage	1 ounce
Processed sandwich meats: bologna, salami	1 ounce
Sausage (eg, Italian, bratwurst)	1 ounce

Fats_servings per day

• One fat serving = approximately 45 calories

**Type**	**One Serving**
** *Monounsaturated***
Avocado	2 tablespoons (1 ounce)
Oil (canola, olive, peanut)	1 teaspoon
Olives	9-10 large
Peanut butter	2 teaspoons
Tahini paste	2 teaspoons
** *Polyunsaturated***
Margarine	1 teaspoon
Mayonnaise, regular	1 teaspoon
Mayonnaise, low-fat	1 tablespoon
Salad dressing, regular	1 tablespoon
** *Saturated***
Bacon, cooked	1 slice
Butter, stick	1 teaspoon
Coconut, sweetened, shredded	2 tablespoons
Cream cheese, reduced fat	1½ tablespoons
Cream cheese, regular	1 tablespoon
Cream, half and half	2 tablespoons
Shortening or lard	1 teaspoon
Sour cream, reduced fat	3 tablespoons
Sour cream, regular	2 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, unfrosted	1/12 cake (2 ounces)
Brownie, small, unfrosted	2 inch square (about 1 ounce)
Cake, frosted	2 inch square (about 2 ounces)
Doughnut, plain	1 medium (1½ ounce)
Gingersnaps	3
Honey	1 tablespoon
Ice cream	½ cup
Ice cream, low-fat	½ cup
Milk, chocolate, whole	1 cup
Pudding, sugar-free (made with low-fat milk)	½ cup
Sports drink	8 ounces
Sugar	1 tablespoon
Syrup, regular	1 tablespoon
Yogurt, frozen, low-fat	1/3 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 free	1 candy
Carbonated or mineral water	—
Coffee	—
Cream cheese, fat-free	1 tablespoon
Creamers, nondairy	1 tablespoon
Diet soft drinks, sugar-free	—
Drink mixes, sugar-free	—
Garlic	—
Gelatin dessert, sugar-free	—
Herbs, fresh or dried	—
Horseradish	—
Jam or jelly, light	2 teaspoons
Ketchup	1 tablespoon
Lemon or lime juice	—
Margarine spread, fat-free	4 tablespoons
Mayonnaise, fat-free	1 tablespoon
Mustard	—
Nonstick cooking spray	—
Pickles, dill	1½ large
Salad dressing, fat-free or low-fat	1 tablespoon
Salsa	¼ cup
Soy sauce	—
Spices	—
Tabasco or hot pepper sauce	—
Tea	—
Vinegar	—
Whipped topping, light or fat-free	2 tablespoons
Wine, used in cooking	—
Worcestershire sauce	—