YOURGAMEPLAN TO PREVENT TYPE 2 DIABETES FAT AND CALORIE COUNTER

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1 YOURGAMEPLAN TO PREVENT TYPE DIABETES FAT AND CALORIE COUNTER

2 FAT AND CALORIE COUNTER More than, foods, including regional foods from all parts of the United States. Complete information on FAT GRAMS CALORIES

3 Acknowledgments The fat gram and calorie values in the Fat Counter were calculated using the Nutrient Data System (NDS, version.) from the University of Minnesota Nutrition Coordinating Center. Appreciation is expressed to Antoinette Angeles, Bonnie Gillis, Holly Henry, and Gaye Koenning for their conscientious work in researching the nutrient values and to Carolyn Huffmyer for her preparation of the manuscript. The nutritionists from the Diabetes Prevention Program and Women s Health Initiative provided valuable suggestions for improving this guide. Version. Copyright by the University of Pittsburgh. All rights reserved. Developed by the Diabetes Prevention Program Lifestyle Resource Core, Rena R. Wing, PhD, and Bonnie Gillis, MS, RD. Supported by the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. About the Fat Counter The Fat Counter is designed to help you keep track of the number of fat grams and calories you eat. It shows the grams of fat and calories for more than, commonly eaten foods. Foods are listed from A to Z. Regional foods are at the back of the book. Please note: If the food is described as having the or fat trimmed, this has been done before cooking. Cooking methods are without added fat unless described differently (for example, stir-fried ). Serving sizes are after cooking (if any) and with only the parts to be eaten (for example, no bone). Modified foods (low-fat, diet, etc.) are described as such. Foods containing mayo are prepared with imitation mayonnaise. If you eat manufactured products such as frozen dinners or store-bought cookies, look at the food label to find the grams and calories. You can add these and other foods that are not in the Fat Counter to the blank pages at the back of the book.

4 Anchovies, canned in oil, drained ( can = oz) Apple, /" diam Apple butter Apple, cider or juice, unsweetened Applesauce, unsweetened Apples, dried Apricot halves, dried Apricot nectar, unsweetened Apricots, fresh ( = ) Artichoke, globe Asparagus spears Avocado, black or green skin can Tbsp / cup / cup / cup / cup med Baby corn Bacon: turkey pork Bacon bits: imitation real Bacon Fat Bagel: white, " diam white, with raisins, " diam white, " diam whole wheat, " diam whole wheat, with raisins, " diam whole wheat, " diam slice slice Tbsp Tbsp Tbsp

5 Baked Beans: vegetarian baked beans pork and beans (Campbell s ) Baklava, " square Bamboo shoots, canned Banana, fresh, " long Banana pudding, With vanilla wafers Barbecue sauce Barley BBQ sandwich, on a bun: chicken pork beef Beans and peas, dried (navy, lima, red, pinto, kidney or black beans, split peas, lentils, black eye peas, pigeon peas): cooked with bacon, ham or sausage Beans, green, or Italian: cooked with bacon, ham or sausage Beans, mung Beef, canned Beef jerky: strip, /" x " x /" cut pieces Beef stew, gravy-based, with vegetables: homemade, with round steak, trimmed, pc Tbsp med med med pc homemade, with stew meat, trimmed, homemade, with stew meat, trimmed, fat added homemade, with stew meat, untrimmed, fat added canned Beef Stroganoff (no noodles), homemade: with round steak, trimmed, nonfat sour cream, no fat added with beef cubes, trimmed, nonfat sour cream, no fat added with beef cubes, trimmed, low fat sour cream, fat added with beef cubes, untrimmed sour cream, fat added Beer ( can = fl oz): low calorie, malt, or no alcohol Beets Biscochitos (cookie), /" diam Biscuit, from refrigerated dough: buttermilk (Pillsbury ) buttermilk, flaky (Hungry Jack ) Grands! (Pillsbury ) Biscuit, from mix, small, " diam Biscuit, mix only: Bisquick Light Bisquick Blackberries, fresh can can pc / cup / cup

6 Blintz, cheese filled, " long Blueberries, fresh Bok choy: stir-fried Bologna: chicken or turkey beef light or pork beef, Borscht (beet soup) Bouillabaisse Braunschweiger Bread, rye: diet Bread, white or whole wheat: diet Bread pudding, with raisins Bread crumbs, plain Breaded and fried steak (chicken-fried steak) Bread stick, " long Breakfast biscuit (McDonald s ): plain with bacon, egg, cheese with sausage with sausage, egg Breakfast Croissan wich (Burger King ): plain, croissant only with egg, cheese with egg, bacon, cheese with egg, sausage, cheese oz oz oz oz slice slice slice slice Breakfast drink, instant: with skim milk with whole milk Breakfast fruit drink powders, pre-sweetened, prepared (Tang, etc) Broccoli Broccoli, with cheese sauce: with skim milk, nonfat cheese, with skim milk, reduced fat cheddar, fat added with whole milk, cheddar, fat added Broccoli casserole with mushroom soup, mayonnaise, cheese and crackers: with nonfat mayo, nonfat cheese with reduced calorie mayo, reduced fat cheddar with mayo, cheddar Broth or bouillon: beef chicken Brownie, /" square: without nuts with nuts Brussels sprouts pc pc

7 Brussels sprouts, with cheese sauce: with skim milk, nonfat cheese, with skim milk, reduced fat with whole milk, cheddar, fat added Bulgur, cooked Bun, hamburger, " diam Bun, hamburger, " diam Bun, hot dog, " long () Bun, hot dog (large) Burrito (Taco Bell ): light bean light supreme bean beef Burrito, breakfast, fast food (McDonald s ) Burrito made from " tortilla: bean with cheese with nonfat refried beans, reduced fat cheddar with homemade refried beans, cheddar beef, plain beef with beans and cheese with nonfat refried beans, reduced fat cheddar with homemade refried beans, cheddar chicken, plain chicken with beans and cheese with nonfat refried beans, reduced fat cheddar with homemade refried beans, cheddar Butter: whipped Butter buds Buttermilk: /% fat /% fat whole Cabbage: cooked with bacon, ham or sausage Cabbage roll, with ground beef and rice, " long x " diam: with diet lean (% fat) ground beef with (% fat) ground beef Cake, angel food, / of " diam Cake, yellow or chocolate from mix, " x " x ": without icing with icing, white with icing, chocolate tsp tsp Tbsp tsp roll roll pc pc pc pc

8 Cake, pound, /" x /" x /": fat-free Calzone, " diam: with cheese and meat with cheese Canadian bacon Candy: caramels divinity ( pc =. oz) divinity with nuts ( pc =. oz) fudge, " cube plain with nuts gumdrops, /" diam hard ( pc =. oz) jelly beans ( pc =. oz) licorice ( stick =. oz) marshmallows (large size) taffy ( pc =. oz) truffle ( pc = oz) Candy bars: Baby Ruth,. oz bar chocolate bar, size,. oz bar chocolate bar with almonds, size,. oz bar granola bar,,. oz bar granola bar, fat-free,. oz bar Hershey s Kiss pc pc pc pc slice pcs pcs pcs pc pc pcs pc pcs stick pcs pc bar bar bar bar bar pcs M&M s, pkg =. oz M&M s, peanuts, pkg =. oz Milky Way,. oz bar Reese s Peanut Butter Cup,. oz pkg of Snickers,. oz bar Caramel, butterscotch syrup Caramel corn, fat-free, Cracker Jack Caramel corn, coated popcorn with peanuts, Cracker Jack Carrots Carrot and raisin salad: with nonfat mayo with reduced calorie mayo with mayo Catsup Cauliflower Cauliflower, with cheese sauce: with skim milk, nonfat cheese, with skim milk, reduced fat cheddar, fat added with whole milk, cheddar, fat added Caviar Celery Cereal, cold: without nuts cornflakes puffed rice wheat flakes pkg pkg bar pkg bar Tbsp cups cups Tbsp Tbsp

9 with nuts Mueslix Golden Crunch Fruit and Fiber Dates, Raisins, Walnuts granola fat-free (Health Valley ) (Nature Valley ) homemade, with nuts Cereal, hot: Cream of Wheat fat added grits fat added oatmeal fat added Cereal party mix, homemade Challah bread, /" x " x /" Cheese: Fat-free cheeses fat-free cream cheese Kraft free ( slice =. oz) Weight Watchers, fat-free American slices Reduced fat cheeses Borden s Lite-line ( slice =. oz) Kraft Light N Lively ( slice =. oz) Laughing Cow Wedges-Light ( wedge = oz) / cup / cup / cup slice oz slice oz slice slice wedge Cheddar, Colby, Monterey Jack, provolone (generic, Kraft Light Naturals, Kraft Healthy Favorites Natural, Weight Watchers Natural ) Part-skim cheeses Light cream cheese Neufchatel Mozzarella, part skim Ricotta, part skim Whole milk cheeses American, Cheddar, Monterey Jack Blue, Brie, Gouda, provolone, Swiss Cream cheese, Farmer s cheese, Goat s cheese, feta Mozzarella Parmesan cheese, dry grated Processed cheese Ricotta Cheese, cottage: uncreamed (dry curd) nonfat low fat (% fat) low fat (% fat) creamed (% fat) Cheese puffs oz Tbsp Tbsp oz oz oz Tbsp oz oz oz Tbsp oz

10 Cheese sauce: with skim milk, nonfat cheese, with skim milk, reduced fat cheddar, fat added with whole milk, cheddar, fat added Cheesecake, " diam: with cream cheese, low calorie, commercial with cottage cheese, commercial with light (% fat) cream cheese, homemade with (% fat) cream cheese, homemade Cherries, sweet, fresh Chestnuts, roasted Chicken, light meat only Chicken, dark meat only Chicken a la King (no toast or rice): with skim milk, chicken breast, with whole milk, dark meat, Chicken and vegetable stir fry: with chicken breast, skin removed with dark meat, / cup / cup / cup / pie / pie / pie / pie oz oz Chicken breast ( med = / breast): baked with oven coating mix, baked, broiled, or stewed skin eaten breaded/battered, pan-fried skin eaten breaded/battered, deep-fried (fast food): skin eaten Chicken drumstick: Baked with oven coating mix, baked, broiled, or stewed skin eaten breaded/battered, pan-fried skin eaten breaded/battered, deep-fried (fast food): skin eaten Chicken thigh: baked with oven coating mix, baked, broiled, or stewed skin eaten med med med med med med med med med med med med med med med med med

11 breaded/battered, pan-fried skin eaten breaded/battered, deep-fried (fast food): skin eaten Chicken wing: baked with oven coating mix, baked, broiled, or stewed skin eaten breaded/battered, pan-fried skin eaten breaded/battered, deep-fried (fast food): skin eaten Chicken casserole, with egg noodles, mushroom soup, and vegetables: with chicken breast, skin removed, no cheese with chicken breast, skin removed, cheddar with dark meat, skin removed, cheddar Chicken Creole (no rice): with chicken breast, skin removed with dark meat, med med med med med med med med med med med Chicken fricassee: with chicken breast, skin removed, skim milk with dark meat, skin removed, whole milk Chicken gizzard: baked, broiled, or stewed breaded/battered, pan-fried breaded/battered, deep-fried Chicken liver: baked, broiled, or stewed breaded/buttered, pan-fried breaded/buttered, deep-fried Chicken McNuggets (McDonald s ) Chicken, whole, baked, broiled, or stewed: ( oz) skin eaten ( oz) Chicken or turkey breast, processed Chicken or turkey roll, processed Chicken salad, with chicken breast,, no egg: with nonfat mayo with reduced calorie mayo with mayo Chicken sandwich: Grilled (Wendy s ) breaded, fried filet, without dressing breaded, fried filet, with dressing pcs med med oz oz

12 Chicken stew with vegetables: homemade with chicken breast,, tomato-based canned Chicken tenders (Burger King ) Chicken with almonds (Chinese style): with chicken breast, skin removed with dark meat, Chick peas (garbanzos) Chiles, hot (fresh, canned, or roasted) Chili: without meat with diet lean (% fat) ground beef, with beans with diet lean (% fat) ground beef, no beans with (% fat) ground beef, with beans with (% fat) ground beef, no beans canned, Hormel, no beans Chili sauce Chimichanga, fried, " diam tortilla bean and cheese chicken and cheese beef and cheese Chinese cabbage: stir-fried pcs Tbsp Chipped beef, creamed: with skim milk, with whole milk, fat added Chipped or dried beef Chocolate baking chocolate carob chocolate chips chocolate chips cocoa powder cocoa powder Chocolate pudding: instant, with skim milk instant, with whole milk homemade, with egg and skim milk homemade, with egg and whole milk Chocolate syrup, thin Chop suey (no noodles): with vegetables only with chicken breast, skin removed with beef round steak, trimmed Chopped ham, lunch meat Chow mein, canned (no noodles): with beef with chicken Clams ( med = ) Club sandwich, with dressing (chicken/turkey with bacon) Cobbler, peach, pastry topping oz oz Tbsp Tbsp Tbsp oz

13 Cocktails with whipping cream (% fat): White Russian Alexander with gin Grasshopper Cocktail sauce Cocoa or hot chocolate homemade with skim milk with whole milk made from mix with water with skim milk with whole milk Coconut, dried, shredded, unsweetened Coconut milk: light Coffee cake with streusel topping, " x " x /" without nuts with nuts Coffee, espresso ( or decaffeinated) Coffee, flavored, prepared from mix (amaretto, cappuccino, Swiss mocha, etc) Coffee, café au lait, or cappuccino: with skim milk with whole milk Coffee, or decaffeinated fl oz fl oz fl oz Tbsp Tbsp pc pc fl oz Coleslaw: with nonfat mayo with reduced calorie mayo with vinaigrette dressing with mayo Cookies: small, " diam animal crackers arrowroot butter, commercial chocolate chip, homemade without nuts with nuts chocolate covered graham crackers chocolate covered marshmallow fat-free Fig Newtons fig bars fortune cookies gingersnaps Girl Scouts Thin Mints Trefoils graham crackers, /" squares lady fingers Lemon Coolers macaroons oatmeal, homemade Oreo Oreo Double Stuff peanut butter sandwich cookies pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs pcs

14 sugar, commercial Teddy Grahams vanilla wafers medium, / " diam butter or sugar, commercial chocolate chip, homemade without nuts with nuts oatmeal without nuts with nuts peanut butter, commercial peanut butter, homemade Pecan Sandies large, / - " diam butter or sugar, commercial chocolate chip, homemade without nuts with nuts oatmeal, homemade, no nuts peanut butter, commercial peanut butter, homemade Cordials and liqueurs: Amaretto, Cointreau, crème de menthe, Grand Marnier Irish Cream liqueur Corn: whole kernel cream-style on the cob, " ear, plain on the cob, " ear, with fat Corn bread, " x " x " Corn chips Corn dog pcs pcs pcs pc pc pc pc pc pc pc pc pc pc pc pc pc pc fl oz fl oz ear ear pc Corned beef: lunch meat, deli round or canned brisket Couscous Crab: Blue soft shell, breaded/ battered, pan-fried Dungeness or Alaskan King Crab cake, fried, /" diam x /" Crackers, : butter, round cheese rounds club crackers with cheese or peanut butter filling Cuban crackers goldfish graham, /" square matzo, " diam Melba, round oyster rice cake, " diam rice crackers Ritz Ry Krisp triple cracker saltines/soda Triscuits Wheat Thins Crackers, reduced fat: Ritz Triscuits Wheat Thins oz oz oz pcs pcs pcs pcs pcs pcs pcs pc pcs pcs pcs oz pcs pcs pcs pcs pcs pcs pcs pcs

15 Cranberries, fresh Cranberry juice cocktail, sweetened Cranberry sauce Crawfish Cream: half and half half and half heavy (% fat) Creamer, non-dairy liquid, fat-free (Coffee-mate ) liquid, powder, reduced fat powder, Cream puff with filling, /" diam with chocolate frosting Crepe, " diam Crisp, fruit (apple) Croissant, " long, plain Croquette, fried: fish salmon chicken ham Croutons Cucumber, raw Cupcake: without icing, yellow, commercial with icing, yellow, commercial Hostess, light, chocolate Hostess, chocolate / cup / cup tsp Tbsp Tbsp Tbsp Tbsp tsp tsp pc pc pc pc pc pc pc / cup pc pc pc pc Custard, baked: with skim milk with whole milk Danish pastry, " x " x ": without frosting with frosting Dates, dried Deviled eggs: with nonfat mayo with reduced calorie mayo with mayo Dim sum, meat and shrimp filled Dirty rice Donuts: cake, " diam chocolate, glazed, Dolly Madison yeast, glazed, " diam Dressing, stuffing, made from mix (Stove Top ): fat added Dressing, stuffing, cornbread, fat added, homemade Dressing, stuffing, rice, fat added, homemade Duck, domestic skin eaten Dumpling, main dish type, plain, for stews, " diam pc pc pcs / egg / egg / egg pc pc pc pc pc

16 Eclair with custard filling and chocolate frosting Egg Foo Yung, " diam x /": without meat with shrimp with chicken Egg McMuffin (McDonald s ) Egg nog: with % fat Egg roll, medium, fried: with vegetables, no meat with shrimp with chicken with pork Egg salad: with nonfat mayo with reduced calorie mayo with mayo Eggplant Eggplant, breaded/battered, fried Eggplant Parmesan casserole, " diam x /" Eggs, fried without fat, hard cooked, or poached: white only yolk only whole egg Eggs, fried with fat Eggs, scrambled: fat added pc pc pc pc roll roll roll roll pc med med med med med med Eggs, substitute: Egg Beater fat added Second Nature (no fat, no cholesterol) fat added Scramblers fat added Eggs Benedict, made with hollandaise sauce, boneless ham, med eggs Elephant ear, pastry, " diam Enchilada, without beans, long with chicken breast, skin removed, reduced fat cheddar with chicken, dark meat, skin removed, cheddar with beef, diet lean (% fat) ground beef, reduced fat cheddar with beef, (% fat) ground beef, cheddar with cheese (no meat), reduced fat cheddar with cheese (no meat), cheddar svg pc

17 Enchilada sauce Endive, raw English muffin Escarole, raw Fajita, " tortilla: with chicken breast, skin removed, plain with beef skirt, trimmed, plain with chicken breast, skin removed, cheddar, guacamole with beef skirt, trimmed, cheddar, guacamole Falafel, fried ( patty = oz) Fatback, pork (Armour ) Fettuccini Alfredo: with half and half cream, with half and half cream, fat added with cream (% fat), fat added Figs, dried Fish, fresh or frozen, cooked, : Low fat fish Barracuda, sea bass, bream, catfish, cod, crappie, croaker, drumfish, flounder, grouper, haddock, halibut, kingfish, / cup whole patty oz small mahi mahi, orange roughy, perch, pike, plaice, red fish, red snapper, rockfish, scrod, sheepshead, sole, speckled trout, sunfish Medium fat fish Angelfish, bluefish, fresh tuna, gulf butterfish, mackerel, salmon (Atlantic, coho, pink, chum, Lake Michigan), shark, smelt, spadefish, striped bass, swordfish, trout (rainbow, lake, sea), whitefish, yellowtail High fat fish Herring, pompano, salmon (Chinook, sockeye), fresh sardines, wahoo Fish, fillets, commercial pre-coated, breaded/battered, fried Fish sandwich, breaded/battered, fried, with tartar sauce Fish stick, baked Flan: with skim milk with whole milk Focaccia bread, / of " diam French fries: oven baked from frozen, light oven baked from frozen, fried from fresh fast food, McDonald s fast food, McDonald s oz pc sm svg lrg svg to to

18 French toast, homemade, /" square x /" Fritter, main dish, with corn, fried, " diam Fritter, apple, fried, " diam Frog legs ( legs = ) breaded/battered, fried Fruit bread, /" x /" x /": without nuts with nuts Fruit, canned in juice or water (includes fruit cocktail, pear, peach, pineapple) Fruit, canned in heavy syrup (includes fruit cocktail, pear, peach, pineapple) Fruit drink or punch, all flavors Fruit ice Fruit salad: plain with non-dairy whipped topping with whipped cream with whipped cream, chopped pecans Fudgesicle,. oz bar Fudge syrup slice slice bar Tbsp Gefilte fish, /" diam General Tso s chicken: with chicken breast, skin removed with dark meat, Goose: skin eaten Goulash, Hungarian, beef with noodles: with round steak, trimmed, with beef cubes, trimmed, fat added with beef cubes, untrimmed, fat added Grapefruit, " diam Grapefruit juice, unsweetened Grape juice, unsweetened Grapes, all kinds Gravy: from mix with water milk-based, homemade with skim milk with whole milk beef, homemade, water-based giblet, broth-based Green bean casserole with mushroom soup: without cheese with reduced fat cheddar with cheddar pc / fruit / cup / cup / cup / cup / cup / cup / cup

19 Green pepper, stuffed: with diet lean (% fat) ground beef, rice with (% fat) ground beef, rice Greens (beet, collard, dandelion, kale, mustard, turnip, etc): cooked with bacon, ham, or sausage Grilled cheese sandwich Grilled ham and cheese sandwich Ground beef: super lean % fat (% lean) diet lean % fat (% lean) extra lean % fat (% lean) lean % fat (% lean) % fat (% lean) Ground beef casserole, tomatobased, with pasta and cheese: with diet lean (% fat) ground beef, nonfat cheese with (% fat) ground beef, cheddar Ground beef casserole, Hamburger Helper, cheeseburger macaroni: with diet lean (% fat) ground beef with (% fat) ground beef Ground lamb Ground pork Ground turkey breast, skin removed Ground turkey, from frozen Ground veal Guacamole Guava ( = ) Guava nectar Gyro sandwich, with condiments Ham and cheese sandwich, with spread Ham, cured ( slice = oz): % fat or extra lean trimmed, untrimmed, Ham hocks Ham salad, without egg: with nonfat mayo, extra lean ham with reduced calorie mayo, trimmed ham with mayo, untrimmed ham Hamburger on bun: without cheese, no condiments small, /lb, diet lean (% fat) ground beef small, /lb, diet lean (% fat) ground beef quarter lb, diet lean (% fat) ground beef quarter lb, diet lean (% fat) ground beef / cup / cup pc

20 with cheese, no condiments small, /lb, diet lean (% fat) ground beef small, /lb, diet lean (% fat) ground beef quarter lb, diet lean (% fat) ground beef quarter lb, diet lean (% fat) ground beef Fast food McDonald s hamburger McDonald s cheeseburger Wendy s Jr. hamburger Wendy s Jr. cheeseburger Wendy s Jr. bacon cheeseburger Big Mac Whopper Whopper, with cheese Hash, beef, canned Hashed browns: frozen patty McDonald s Burger King homemade Hardee s Head cheese Heart, beef Hoagie roll, " long Hoisin sauce Hollandaise sauce: commercial homemade Hominy, canned oval oz Tbsp Tbsp Tbsp Honey Horseradish Hot butter rum Hog dog, no bun: chicken or turkey beef and pork, light beef and pork, Hot dog on bun: plain with cheese with chili and cheese Hot dog on bun, foot-long: plain with cheese with chili and cheese Hummus (chickpea dip), plain Hummus, with olive oil Hushpuppy, fried, /" diam x /" Ice cream: dietary (% fat) dairy desserts (<% fat) (-% fat) high fat (% fat) Ice cream bar, Dove,. fl oz Ice cream bar, Eskimo Pie, fl oz Ice cream cone, without ice cream: wafer sugar waffle, large Tbsp Tbsp fl oz / cup / cup bar bar

21 Ice cream sandwich: dietary (% fat) Ice milk bar, chocolate coated: plain with nuts Ice milk or soft serve Icing (frosting), ready to spread: cream cheese, white, or flavored chocolate German chocolate Icing (frosting), homemade: white, boiled (-minute) white, confectioners sugar, fat added Jellies, jams, preserves Jell-O salad (sweetened Jell-O ): clear, with fruit (waterpacked fruit) with cream cheese with cranberries, pineapple, nuts with fruit, light cream cheese and whipping cream with fruit, cream cheese and whipping cream Tbsp Tbsp Tbsp Tbsp Tbsp Tbsp Kiwi Knish, potato, " diam Kool-Aid,, prepared Kreplach: with cheese, " diam, folded with meat, " square, folded Kugel Kumquats Lamb/mutton, chops, or roast: leg, sirloin, shoulder, trimmed leg, untrimmed sirloin, shoulder, untrimmed Lamb/mutton, rib: trimmed untrimmed Lamb/mutton stew Lard Lasagna (with part-skim mozzarella), " square: with spinach, no meat, nonfat ricotta with diet lean (% fat) ground beef, nonfat ricotta with (% fat) ground beef, part-skim ricotta with sausage, part-skim ricotta Lemon, " diam Lemon juice Lemonade, prepared from mix, with sugar med pcs Tbsp pc pc pc pc Tbsp

22 Lentils, canned or cooked Lettuce, iceberg, romaine, red leaf, etc, fresh Lime, " diam Lime juice Liquor (brandy, gin, rum, vodka, whiskey, etc) Liver, beef or pork Liver, chopped, chicken, with eggs Lobster Lobster sauce Lo mein, pork and vegetables Lox, smoked salmon Macadamia nuts, raw Macaroni and cheese: Weight Watchers canned or frozen homemade, with skim milk, nonfat cheese homemade, with skim milk, reduced fat cheddar homemade, with whole milk, cheddar made from mix, with whole milk Macaroni salad with chicken, without egg: with nonfat mayo with reduced calorie mayo with mayo Tbsp / fl oz Tbsp oz / cup pkg Macaroni salad with tuna, without egg: water-packed tuna, drained with nonfat mayo with reduced calorie mayo with mayo oil-packed tuna, drained with nonfat mayo with reduced calorie mayo with mayo oil-packed tuna, not drained with mayo Mackerel, canned, drained Mango, diced Mango nectar Margarine: fat-free (Promise ) diet whipped spread Marshmallow creme Matzo ball, " diam Meat substitute (textured vegetable protein): breakfast strips brown and serve brown and serve Canadian-style bacon hot dog meat loaf type / cup tsp tsp tsp tsp tsp Tbsp Tbsp strip link patty slice

23 Meatball, " diam: with diet lean (% fat) ground beef with ground turkey with ground pork with (% fat) ground beef Meat loaf, /" x /" x /" slice: with diet lean (% fat) ground beef with ground turkey with ground pork with (% fat) ground beef Melon, cantaloupe, honeydew, etc ( pcs = / of " diam) Milk skim, nonfat /% % % whole Milk, chocolate: skim low fat (%) whole Milk, condensed, sweetened, canned: nonfat low fat slice slice slice slice Tbsp Tbsp Tbsp Milk, evaporated, canned, undiluted: skim whole Milk powder, dry, instant nonfat Milkshake or malt (chocolate): with soft serve with ice cream vanilla shake (McDonald s ) Millet Mineral, spring, or sparkling water Miso Mixed vegetables (broccoli, cauliflower, carrots) Molasses Moo Goo Gai Pan (chicken breast) Moo Shu Pork with pancake Mousse, chocolate: with half and half cream with whipping cream Muffin, corn, from mix, /" diam x /" Muffin, English (plain), /" diam Muffin, from mix (blueberry): small large large, with streusel Muffins, purchased: fat-free apple bran, McDonald s banana walnut, bakery, large Mushrooms, raw Mustard / cup fl oz Tbsp Tbsp Tbsp

24 Nachos with cheese: with low fat chips, reduced fat cheddar, diet lean (% fat) ground beef with chips, cheddar, (% fat) ground beef Nachos with cheese, Taco Bell : supreme Nectarine, fresh, /" diam Noodles: cellophane (mung beans) chow mein (crispy) egg macaroni or spaghetti rice, boiled spinach Nori, dry (seaweed) Nut bread, /" x /" x /" Nuts: walnuts pecans peanuts peanuts, chocolate-covered almonds, mixed nuts order order sheet slice / cup / cup / cup / cup / cup Oil, all types Oil, all types Okra: cooked with bacon, ham, or sausage breaded/battered, fried Olive loaf, lunch meat Olives, green or black Omelet, plain ( med eggs): fat added Omelet, with cheese ( med eggs): fat added Onion rings: fast food, Burger King frozen, baked canned Onions, raw Orange, fresh /" diam Orange drink Orange juice, unsweetened Oxtail Oyster sauce Oysters: ( med = ) breaded/battered, fried tsp Tbsp oz med svg svg svg svg svg / cup Tbsp

25 Paella Pancake, " diam: frozen, plain homemade, plain homemade, with butter and syrup Papaya, diced Parsley, fresh Parsnips Pasta, plain: linguine, macaroni or spaghetti fettuccini Pasta salad with vegetables: low calorie Italian dressing Italian dressing Pasta shells, cheese-filled with tomato sauce: without meat with meat sauce Pastrami, turkey Pastrami, beef Paté, chicken liver Peach, fresh, /" diam Peanut butter: low fat Pear, fresh, /" diam Peas and carrots Peas, green Tbsp oz oz Tbsp Tbsp Tbsp Pepper steak: with round steak, trimmed, with sirloin, trimmed, fat added with sirloin, untrimmed, fat added Pepperoni Peppers, green or red Pesto sauce Pheasant, quail, duck (wild): skin eaten Pickle and pimento loaf, lunch meat Pickles: dill bread and butter or sweet gherkins relish, sweet Pie, " diam ( slice=/ pie): with single crust apple banana cream chiffon custard lemon peach pecan pumpkin walnut with double crust apple peach mincemeat oz Tbsp oz slice slice tsp slice slice slice slice slice slice slice slice slice slice slice slice

26 Pie crust, " diam, no filling: graham cracker pastry, single crust pastry, double crust Pie, fruit, snack, commercial: McDonald s Hostess, all flavors Pierogies: filled with cheese and potatoes, " diam folded filled with meat, " square folded Pig s feet Pig s feet, pickled Piña colada, without ice Pineapple, fresh Pineapple juice, unsweetened Pita or pocket bread, white, " diam Pizza, ( slice = / pizza): Fast food, Pizza Hut Pan Pizza cheese (" diam) pepperoni (" diam) supreme (" diam) personal pan supreme (" diam) Frozen, " diam cheese meat topping meat toppings Restaurant or homemade, " diam cheese with vegetables meat topping meat toppings / pie / pie / pie pie pie pc pc foot fl oz / cup pc slice slice slice slice slice slice slice slice slice Plum, fresh, " diam Polenta: fried Popcorn: air popped, plain air popped, with butter or margarine commercially popped, not buttered commercially popped, buttered microwave, light, popped from package microwave, popped from package popped in oil, plain popped in oil, with butter or margarine Popover Popsicle,. fl oz = bar Pork chops (loin, sirloin): trimmed untrimmed Pork chops (loin, sirloin), breaded/battered, pan-fried trimmed untrimmed Pork roast (loin, sirloin): trimmed untrimmed browned or braised trimmed untrimmed cups cups cups cups cups cups cups cups bar

27 Pork roast (Boston butt): trimmed untrimmed browned or braised trimmed untrimmed Pork tenderloin (trimmed): browned or braised Pork dumplings, main dish type, commercial, with white sauce Pork skins (rind, fried) Pot pies, frozen ( oz.): chicken or turkey, double crust beef, double crust Pot sticker, fried Potato chips ( single svg bag = oz): fat-free low fat or preformed Potato salad, German Potato salad, without egg: with nonfat mayo with reduced calorie mayo with mayo Potatoes and potato products: au gratin baked, boiled or canned (small, " diam = ) baked, topped with butter oz oz oz chip oz sm fried, American, cottage, home or panfries hash browned mashed with skim milk, with whole milk, fat added potato pancake, " diam scalloped potatoes with skim milk, with skim milk, fat added with whole milk, fat added with whole milk, with ham, fat added tater tots, baked tater tots, fried Potatoes, prepared from mixes: scalloped, with skim milk scalloped, with whole milk au gratin, with skim milk au gratin, with whole milk hash browned Prawns: stir-fried Pretzels, soft type Pretzels, hard type Prune juice, unsweetened Prunes, dried Pudding Pops, all flavors,. fl oz Puddings, all flavors (made from mix, sweetened): with skim milk with low fat (%) milk with whole milk each each oz oz / cup each

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