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144 Cards in this Set

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Bagel
1 oz
Biscuit
2.5 inches across
1 starch, 1 fat
Red-Cal Bread
2 slices, 1.5 oz
Bread: white, WW, pump, rye, raisin
1 slice, 1 oz
Chapatti
1, 6 inches across
Cornbread
1.5 oz or 1.75-inch cube
1 starch, 1 fat
English muffin
1/2
Hot dog or Hamburger bun
1 oz, 1/2
Naan
2x2
Pancake
1, 4x1/4
Pita
1/2 of 6 inch
Roll
1 oz or 1 small
Stuffing, bread
1/3 cup
1 starch, 1 fat
Taco Shell
2 of 5-inch
1 starch, 1 fat
Tortilla
1 each of 6 inch corn or flour, 1/3 of 10 inch flour
Waffle
4 inch square or circle
1 starch, 1 fat
Barley
1/3 cup cooked
Bran, oat
Dry, 1/4 cup
Bran, wheat
Dry, 1/2 cup
Bulgur
1/2 cup cooked
Bran cereal
1/2 cup
Cooked cereal (oats, oatmeal)
1/2 cup
Puffed cereal
1.5 cups
Shredded wheat, plain
1/2 cup
Sugar-coated cereal
1/2 cup
Cereal, unsweetened
3/4 cup
Couscous
1/3 cup
Granola
1/4 cup
1 starch, 1 fat (if regular)
Grits
cooked, 1/2 cup
Kasha
1/2 cup
Millet
cooked, 1/3 cup
Muesli
1/4 cup
Pasta
cooked, 1/3 cup
Polenta
cooked, 1/3 cup
Quinoa
cooked, 1/3 cup
Rice, brown or white
cooked, 1/3 cup
Tabbouleh/Tabouli
prepared, 1/2 cup
Wheat germ
dry, 3 Tbs
Wild rice
cooked, 1/2 cup
Cassava
1/3 cup, SV
Corn
1/2 cup, SV
Corn on the cob
1/2 cob (5 oz), SV
Hominy, canned
3/4 cup, SV
Mixed veg with corn, peas or pasta
1 cup, SV
Parsnips
1/2 cup, SV
Peas, green
1/2 cup, SV
Plantain, ripe
1/3 cup, SV
Potato, baked with skin
1/4 large (3 oz), SV
Potato, boiled, all kinds
1/2 cup or 1/2 med (3 oz), SV
Potato, mashed with milk and fat
1/2 cup
1 SV, 1 fat
Potato, French Fried (oven baked)
1 cup (2 oz), SV
Pumpkin, canned, no sugar
1 cup, SV
Spaghetti/pasta sauce
1/2 cup, SV
Squash, winter
1 cup, SV
Succotash
1/2 cup, SV
Yam/Sweet Potato, plain
1/2 cup, SV
Animal Crackers
8
Crackers, round, butter-type
6
1 starch, 1 fat
Crackers, saltine-type
6
Crackers, sandwich style, cheese or PB filled
3
1 starch, 1 fat
Crackers, WW regular or low fat
2-5 (3/4 oz)
1 starch, 1 fat (if regular)
Graham crackers
2.5-inch square, 3
Matzoh
3/4 oz
Melba toast
2x4, 4 pieces
Oyster crackers
20
Popcorn
3 cups
1 starch, 1 fat (if buttered)
Pretzels
3/4 oz
Rice cakes
4-inch, 2
Snack chips, FF or baked (tortilla, potato, pita)
15-20 (3/4 oz)
Snack chips, regular (tortilla, potato)
9-13 (3/4 oz)
1 starch, 1 fat
Baked beans
1/3 cup
1 starch, 1 LM
Beans, cooked
1/2 cup
1 starch, 1 LM
Lentils, cooked
1/2 cup
1 starch, 1 LM
Peas, black-eyed or split
1/2 cup
1 starch, 1 LM
Refried beans, canned
1/2 cup
1 starch, 1 LM
Apple, unpeeled, small
1 (4oz), F
Apples, dried
4 rings, F
Applesauce, unsweetened
1/2 cup, F
Apricots, canned
1/2 cup, F
Apricots, dried
8 halves, F
Apricots, fresh
4 whole (5.5 oz), F
Banana, extra small
1 (4 oz), F
Blackberries
3/4 cup, F
Blueberries
3/4 cup, F
Cantaloupe, small
1/3 melon or 1 cup cubed (11 oz), F
Cherries, sweet, canned
1/2 cup, F
Cherries, sweet fresh
12 (3 oz), F
Dates
3, F
Dried fruits
2 Tbs, F
Figs, dried
1.5, F
Figs, fresh
1.5 large or 2 med (3.5 oz), F
Fruit cocktail
1/2 cup. F
Grapefruit, large
1/2 (11 oz), F
Grapefruit, canned sections
3/4 cup, F
Grapes, small
17 (3 oz), F
Honeydew melon
1 slice or 1 cup cubed (10 oz), F
Kiwi
1 (3.5 oz), F
Mandarin oranges, canned
3/4 cup, F
Mango, small
1/2 fruit or 1/2 cup (5.5 oz), F
Nectarine, small
1 (5 oz), F
Orange, small
1 (6.5 oz), F
Papaya
1/2 fruit or 1 cup cubed (8 oz)
Peaches, canned
1/2 cup, F
Peaches, med fresh
1 (6 oz), F
Pears, canned
1/2 cup, F
Mango, small
1/2 fruit or 1/2 cup (5.5 oz), F
Nectarine, small
1 (5 oz), F
Pears, large fresh
1/2 (4 oz), F
Pineapple, canned
1/2 cup
Pineapple, fresh
3/4 cup
Plums, canned
1/2 cup, F
Plums, dried (prunes)
3, F
Plums, small
2 (5 oz), F
Raspberries
1 cup, F
Strawberries
1.25 cup whole berries, F
Tangerines, small
2 (8 oz), F
Watermelon
1 slice or 1.25 cups cubes (13.5 oz), F
Apple juice
1/2 cup, F
Fruit juice blends, 100% juice
1/3 cup, F
Grape juice
1/3 cup, F
Grapefruit juice
1/2 cup, F
Orange juice
1/2 cup, F
Pineapple juice
1/2 cup, F
Prune juice
1/3 cup, F
Yogurt, plain or artifical sweetener
2/3 cup, FF milk
Red-fat yogurt, plain
2/3 cup, RF milk
Evaporated milk
1/2 cup, 1 milk (depends on fat)
Whole yogurt, plain
1 cup, W milk
Chocolate milk, FF
1 cup
1 FF milk, 1 CHO
Chocolate milk, whole
1 cup
1 W milk, 1 CHO
Eggnog, whole milk
1/2 cup
1 CHO, 2 fats
Rice drink, flavored, low-fat
1 cup
2 CHO
Rice drink, plain, FF
1 cup
1 CHO
Smoothies, flavored, regular
10 oz
1 FF milk, 2.5 CHO
Soy milk, light
1 cup
1 CHO, 1/2 fat
Soy milk, regular plain
1 cup
1 CHO, 1 fat
Yogurt and juice blends
1 cup
1 FF milk, 1 CHO
Yogurt, low-carb
2/3 cup (6 oz)
1/2 FF milk
Yogurt, with fruit, red-fat
2/3 cup (6 oz)
1 FF milk, 1 CHO
Ice cream, regular
1/2 cup
1 starch, 2 fat
Ice cream, light or no sugar added
1/2 cup
1 starch, 1 fat
Ice cream, FF
1/2 cup
1 starch, 1/2 CHO
Sandwich cookies with creme filling
2 small (2/3 oz)
1 starch, 1 fat
Sugar
1 Tbs
1 CHO