Bacon
Beef Tenderloin
Beef Top Round
Beef Top Sirloin, Fried
Beer; Schlitz
Beer; Miller Lite
Bread; Weight Watcher's Cinammon Raisin
Bread; Pepperidge Farms
Bread; Wonder, Wheat
Bread; Light Oatmeal
Bread, Pita, Whole Wheat
Bread; Roman Meal
Bread; French
Butter
Butter; Whipped
CAKE MIXES
Angel Food
Banana Cake
Carrot Cake
Chocolate with Chocolate Frosting
Date Quick Bread
Lemon Cake with Frosting
Crumb Coffee Cake
CANDY
Almond Joy
Butterfinger
Hershey Bar with Almonds
Lifesavers
M&M Peanuts
Mr Goodbar
Gum Drops
CEREALS with 1/2 cup 1% milk:
Alpha Bits
100% Bran
Apple Raisin Crisp
Bran Flakes
Ralston Rice Chex
Froot Loops
Corn Flakes
Quaker Life
Quaker 100% Natural
Cream of Wheat
Instant Oatmeal
CHEESE
Blue Cheese
Brie
Armour Cheddar
Bristol Gold Lite
Colby
Edam
Kraft Gouda
Monterey Jack
Swiss
CHICKEN
Breast quarters with skin
Breast quarters, skinless
Leg quarters with skin
Dark meat, batter dip
Dark meat, roasted
Fried Chicken
Swanson Fried Chicken
CHILI
Chef Boyardee Chili con Carne with Beans
Dennison's Chili with Beans
Van de Camp's Chili with Beans
Health Valley Vegetarian
POTATO CHIPS
Eagle Chips
Kelly's Ripple
Lance Rippled
Pringle's Chips
Weight Watcher's Barbecue
COFFEE
COOKIES
Nabisco Raisin Oatmeal
Angel Bars
Lance Apple Oatmeal
Anisette Toast Jumbo
Cjips Ahoy Choc-Walnut
Nutra/Balance Chocolate Chip
Lance Choc-O-Mint
Health Valley Apple Spice
Tastylake Fudge Bar
Frookie Ginger Spice
Sunshine Lemon Coolers
COTTAGE CHEESE
Borden 5% Dry Curd
Knudsen 2%
Land O' Lakes
Weight Watchers 1%
CRACKERS
Nabisco Cracked Wheat
Goya Butter Crackers
Cheese Crackers with Peanut Butter
Cheez=it
Dark Rye Crisp Bread
Nabisco Escort
Keebler Garlic Melba Toast
Saltines
FROZEN DINNERS
Armour Classic Chicken/Noodles
Armour Lite Chicken Ala King
Banquet Chicken Nuggets
Budget Gourmet Chicken Caccitori
Budget Gourmet Lite Pot Roast
Le Menu Beef Stroganoff
Le Menu Lite Glazed Chicken
Lean Cuisine Fillet Fish
Swanson Chicken Nuggets
Weight Watchers Baked Fish
DOUGHNUTS
TastyKake Chocolate Dipped
Earth Grains Devil's Food
Powdered Sugar Mints
TastyKake Fudge Iced
Glazed Donuts
EGGS
Fried with Margarine
Hard boiled
Scrambled
Egg white only
One egg yolk poached
Egg Beaters substitute
Scrambled substitute
FISH
Smelt
Red Snapper
Microwave Tuna Sandwich
Broiled Rainbow Trout
Canned Tuna in Water
Canned Tuna in Oil
S&W Canned Tuna in Water
Baked Orange Ruffy
Broiled Sea Bass
Gorton's Frozen Scrod
Van Kamp's Frozen Fillets
Mrs Paul's Fish Cakes
Microwave Fish Sandwich
FRUIT (Zero to trace amounts of fat in most fruits)
Apple
Grapefruit
Pitted Prunes
Orange
Pear
Pineapple (fresh)
Canned Mixed Fruit
FRENCH TOAST
Made at home
Restaurant/butter
Aunt Jemima Cinnamon Swirls
Weight Watchers'
JELLO
Royal Apple
Jell-O Black Raspberry
Cherry with Nutrasweet
Sugar Free Diamond Crystal Orange
CANNED GRAVY
Franco-American Beef Gravy
Franco-American Pork Gravy
Pepperidge Farm Beef Gravy
HAM
Armour Star Boneless
Hansel'n Gretel Deluxe
Krakus Polish Cooked
Oscar Mayer Cracked Black Forest
Russer Lill' Salt Cooked
Canned Extra Lean
HAMBURGER
Double Patty, dry w/bun
Double Patty Loaded
Double Patty Loaded (large)
Single Patty, dry w/bun
Single PattyLoaded (large)
Single Patty, bun/w heese
Triple Patty Loaded (large)
ICE CREAM; ICES
Bresler's All Flavors Ice
Bresler's Ice Cream
Edy's Light Almond Praline
Sealtest Butter Crunch
Lady Borden Butter Pecan
Haagan-Daz Chocolate
Weioght Watcher's Ice Milk
Ben & Jerry's Chocolate Fudge
Good Humor Chocolate Malt
Weight Watcher's Treat Bar
Breyer's Coffee Ice Cream
Mocha Mix Dutch Chocolate
Land O'Lakes Fruit Sherbet
Wyler's Fruit Punch Slush
Ben & Jerry's Health Bar
Jell-O Orange Bars
Borden Orange Sherbet
JAMS & jELLIES
Smucker's Fruit Spreads
Pritkin Fruit Spreads
White House Apple Butter
Bama Grape Jelly
Apple Jelly
Strawberry Jam
Plum Jam
COLD CUTS
Armour Beef Balogna
Carl Buddig Pastrami
Hansel'N Gretel Healthy Deli
Oscar Mayer Balogna
Oscar Mayer Honey Loaf
Weight Watcher's Balogna
Hard Pork Salami
Summer Sausage Thuringer
MARGARINE
Fleischmann's Diet
Mazola Diet
Parkay Diet Soft
Smart Beat
Blue Bonnet Regular stick
Fleischmann's Regular stick
Land O'Lakes Regular stick
Mazola Regular stick
Parkey Regular stick
Blue Bonnet Soft tub
Fleischmann's Soft tub
Land O'Lakes Tub
Parkway Soft
Promise Soft Tub
Parkay Whipped
MAYONAISE
Best Foods Cholsterol Free Low Ca
Best Food Light
Krafe Free
Kraft Light
Smart Beat Corn Oil
Best Foods Real Mayonaise
Hellmann's Real Mayonaise
Kraft Real Mayonaise
Sandwich Spread
MEXICAN FROZEN FOODS
banquet Chimichanga
Banquet Enchilada Cheese
El Charrito Burrito Grande
Enchilada Cheese Dinner
Corn Tortillas
Healthy Choice Enchiladas
Healthy Choice Fajitas
Lean Cuisine Enchanadas
Patio Enchilada Beef Dinner
Patio Fiesta Dinner
Van de Kamp's Beef Burrito
Van de Kamp's Chicken Suiza w/Rice, Beans
Van de Kamp's Enchilade Suiza Chicken
Weight Watcher's Fajitas
Taco Shells
MUFFINS (Frozen)
Sara Lee Apple Oat Bran
Health Valley Banana Free
Sara Lee Blueberry
Sara Lee Blueberry Free
Pepperidge Farm Cinnamon Swirl
Sara Lee Golden Corn
Health Valley Oat Bran
MUFFINS (Mixes)
Arrowhead Blue Corn
Duncan Hines Bran, Honey
Duncan Hines Cran-Nut
Duncan Hines Wild Blueberry
MILK
Evaporated
Evaporated Skim
Carnation Dry
1% Milk
2% Milk
Buttermilk
Whole Milk
Skim Milk
NUTS
Cashews, Peanuts
Planters Mixed, Salted
Guy's Tasty Mix
Dry roasted, with peanuts
Planter's Almonds
Black Walnuts
English Walnut Halves
Cashews
Dry Roasted Cashews
Filberts
Dry Roasted Peanuts
Peanut Butter
Pecans
COOKING OIL
Crisco
Planter's Popcorn Oil
Puritan Oil
Wesson Corn Oil
Smart Beat
Wesson Vegetable Oil
Crisco Solid
Wesson Shortening
ORIENTAL FOODS
Benihana Lites Chicken (frozen)
Bird's Eye Frozen Stir Fry Vegetables
Bird's Eye Frozen Chow Mein
Chung King Walnut Chicken (frozen)
Chung King Frozen Shrimp Egg Rolls
LaChoy Pork Egg Roll (frozen)
Chicken Terriyaki Take Out
Pork Chop Suey Talke Out
PANCAKES & WAFFLES (From Commercial Mixes)
Hungry Jack Blueberry
Aunt Jemima Buckwheat
Hungry Jack Buttermilk
Hungry Jack Packets
Arrowhead Griddle Lite
Estee Pancake Mix
Pancakes with butter syrup
PASTA: (Dry, all types)
FROZEN PASTA DINNERS
Banquet entree Primavera
Banquet Macaroni & Cheese
Budget Gourmet Stroganoff
Budget Gourmet Cheese Manicott
Dining Light Fettucini
Healthy Choice Fettucini
Kid Cuisine Macaroni & Franks
LeMenu Light Tortellini
Lean Cuisine Rigatoni & Meat
Morton Macaroni & Cheese
SwansonSpaghetti & Meat Balls
Weight Watcher's Manicotti
PIE (Frozen)
Banquet Apple
Sara Lee Apple
Mrs Smith's Apple Natural
Banquet Banana
Mrs Smith's Blueberry
Banquet Lemon
Banquet Pumpkin
PIE (Ready to Eat))
Apple
Creme
Lemon Meringue
PIZZA (Frozen)
Celeste Deluxe
Fox Deluxe Sausage
Jeno's 4 pack Cheese
Jeno's Crisp Sausage
Pappalo's French Pepperoni
Totino's Bacon Party
Totino's Mexican Style
WeightWatcher'sCheese
POPCORN
Jiffy Pop Microwave Butter
Newman's Microwave Light
Redenbacher Gourmet Original
Pillbury Microwave Butter
Ultra Slim-Fast Lite
Weight Watcher's Ready Eat
SALAD DRESSING
Catalina
Diamond Crystal Blue Cheese
Kraft Bacon & Tomato
Kraft Fee Catalina Nonfat
Ott's Italian Chef
Newman's Olive Oil & Vinegar
Seven Seas Free Ranch Nonfat
Estee Blue Cheese
Herb Magic Vinaigrette
Kraft French
Magic Mountain Blue Cheese
S & W Italian No Oil
Ultra Slim-Fast
Weight Watcher's Russian
SAUSAGE
Oscar Mayer Smoked Bratwurst
Perdue TurkeyPatties
Armour Country Sausage
Hebrew National Knockwurst
Oscar Mayer Polish Sausage
Armour Pork Sausage Links
Perdue Sweet Italian Turkey Sausage
SOUP (Canned)
Healthy Choice Bean & Ham
Campbell Bean w/Bacon
College Inn Beef Broth
Campbell Beef Noodle
Lipton Beef Noodle
Goya Black Bean
Gold's Borscht
Health Valley Chicken Broth
Campbell Chicken Corn Chowder
Pritikin Lentil
Snow's Clam Chowder
Health Valley Minestrone
American New England Chowder
Pritikin Split Pea
Campbell Tomato 2% Milk
Campbell Vegetable
FRESH TURKEY
Louis Rich Breast
Perdue Breast Fillets
Louis Rich Breast Steaks
Perdue Fresh Drumsticks
Bill Mar Ground Turkey
Louis Rich Thighs
Shady Brook Wings
Whole Turkey
VEGETABLES
Hanover broccoli, cauliflower
Broccoli, cauliflower, carrots with cheese sauce
Chinese stir fry
Japanese stir fry
Mixed vegetables with onion
Oriental blend
Peas, onions, withcheese sauce
Stew vegetables
Cooked peas & onions
Fresh zucchin
Canned tomatoes
Canned spinach
Fresh shallots
Canned sauerkraut
Fresh Baked Potato
Canned peas
Canned corn
Canned carrots
YOGURT
Cabot, all flavors
Apples'N Spice No-fat
Black Cherry Classic
Columbo Bleuberry Classic
Dannon Blueberry No-fat
Yoplait Blueberry Original
Knudsen Lemon with Aspartame
La Yogurt Peach
Maountain High Plain
Meadow Gold Raspberry Sundae
New Country Strawberry
|
One slice
Three ounces
Three ounces
Three ounces
Twelve ounces
Twelve ounces
One slice
One slice
One slice
One slice
One ounce
One slice
One slice
One teaspoon
One teaspoon
1/12th Cake
1/12th Cake
1/12th Cake
1/8th Cake
1/12th Loaf
1/8th Cake
1/6th Cake
1.76 oz
2.1 oz
1.45 oz
One piece
1.7 oz
1.7 oz
1 oz
One cup
1/3 cup
2/3 cup
One ounce
One cup
One cup
One cup
2/3 cup
1/4 cup
One ounce
One cup
One ounce
One ounce
One ounce
One ounce
One ounce
One ounce
One ounce
One ounce
One ounce
One ounce
One ounce
Oneounce
5.9 oz
3.5 oz
6.4 oz
4.5 oz
7 oz
7.5 oz
1 cup
5 oz
One ounce
One ounce
One ounce
One ounce
One ounce
6 oz
1
1
1.65 oz
1
1
2 oz
1.25 oz
3
1
1
2
1/2 cup
4 oz
4 oz
1/2 cup
4
1
1.4 oz
12
1
3
2
2
11 oz
11 oz
6
1 pkg
1 pkg
10 oz
10 oz
10 oz
9 oz
7 oz
1
1
1
1
1
1
1
1
1
1
1/4 cup
3.5 oz
6 oz
6 oz
1
3 oz
3 oz
3 oz
3 oz
3 oz
3 oz
1 pkg
1
2
1
1
1/2
1/4 cup
1
1
1 cup
1/2 cup
1 slice
1 slice
3 oz
1 slice
1/2 cup
1/2 cup
1/2 cup
1/2 cup
2 oz
2 oz
2 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1
1
1
1
1
1
1
3.5 oz
3.5 oz
4 oz
1/2 cup
1/2 cup
4 oz
1/2 cup
4 oz
3 oz
2.75 oz
1/2 cup
3.5 oz
4 oz
4 oz
4 oz
1
1/2 cup
1 tsp
1 tsp
1 oz
2 tsp
3.5 oz
3.5 oz
3.5 oz
1 oz
1 oz
1 oz
1 slice
1 slice
1 slice
1 slice
1 oz
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
9.5 oz
11 oz
6 oz
14 oz
2
13 oz
7 oz
10 oz
13 oz
12 oz
5
15 oz
5.5 oz
7 oz
1
1
1
1
1
1
1
1
1
1
1
1
1/2 cup
1/2 cup
8 oz
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1 oz
1 oz
1 Oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
2 tbspn
1 oz
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
9 oz
1/2 cup
1/2 cup
13 oz
3.6 oz
3 oz
3/4 oz
1 cup
3, 4 inch
3, 4 inch
3, 4 inch
3, 4 inch
1/2 cup
3, 3 inch
3, 4 inch
2 0z
7 0z
7 oz
1 pkg
1 pkg
1 pkg
8.5 oz
9 oz
8 oz
10 oz
6.5 oz
13 oz
10 oz
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
8 oz
1/2 pizza
1 pizza
1/2 pizza
1 pizza
1/2 pizza
1/2 pizza
7 oz
4 cups
3 cups
3 cups
3 cups
1/2 oz
7 oz
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
2.7 oz
1.3 oz
1 oz
3 oz
2.7 oz
1 oz
2 oz
7.5 oz
8 oz
7 oz
8 oz
8 oz
7.5 oz
8 oz
7.5 oz
11 oz
7 oz
7.5 oz
7.5 oz
4 oz
7.5 oz
8 oz
8 oz
1 oz
1 oz
1 oz
1 oz
3 oz
1 oz
3 oz
3.5 oz
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
3 oz
1/2 cup
1/2 oz
1/2 cup
1/2 cup
1 tbsp
1/2 cup
5 oz
1/2 cup
1/2 cup
1/2 cup
8 oz
8 oz
8 oz
8 oz
8 oz
6 oz
8 oz
6 oz
8 oz
8 oz
6 oz
|
3
12
8
19
0
0
1
3
1
0
1
1
1
4
3
0
11
15
17
2
17
7
14
12
14
0
13
19
0
1.5
3.5
1.5
2.5
1.5
2.5
1.5
3.5
7.5
2.5
3.5
8
8
9
4
9
8
9
9
8
2
minimal
4
31
16
19
20
20
19
23
3
10
9
13
13
6
0
3
5
7
1
6
14
10
Insignificant
8
2
2
1
2
5
1
4
1
11
4
Insignificant
4
Insignificant
1
73
7
16
27
8
4
3
5
23
4
10
21
3
21
13
7
5
7
0
5
0
5
6
3
6
4
2
15
1.5
1
2
18
10
7
15
0
0
0
0
0
0
0
7
9
4
2.5
0
Insignificant
Insignificant
Insignificant
1
3
2.5
2
1
3
Insignificant
1
2
28
32
44
12
48
15
51
0
12
5
9
12
17
4
16
13
0
8
12
2
0
17
Insignificant
1
0
0
0
0
0
0
0
8
2
2
8
1
1
4
8
6
6
6
3
11
11
4
11
11
11
11
4
11
10
7
5
5
0
5
4
11
11
12
5
21
9
16
24
1
5
4
9
24
20
9
20
10
5
2
6
Insignificant
8
0
6
13
4
4
4
8
3
10
0
Insignificant
1.5
2.5
2
4
Insignificant
12
15
7
15
15
17
20
14
13
19
14
17
20
14
13
14
14
14
14
12
12
4
Insignificant
4
5
6
5
27
24
15
8
11
3
3
0
14
1
3
11
12
25
9
4
15
8
10
14
18
8
11
12
22
10
17
9
8
18
23
14
32
13
8
16
20
20
21
7
7
3
4
13
2
3
1
1
7
0
9
9
0
Insignificant
0
1
Insignificant
0
Insignificant
5
21
4
11
25
20
11
6
4
4
0
3
Insignificant
4
0
2
21
0
2
3
6
Insignificant
2
2
2
Insignificant
Insignificant
2
12
4
6
10
0
6
Insignificant
Insignificant
5
0
6
Insignificant
Insignificant
Insignificant
Insignificant
0
Insignificant
0
Insignificant
0
0
0
3
Insignificant
6
6
0
3
0
4
9
4
2
|
38
208
170
277
145
96
60
90
70
45
80
68
100
35
25
150
250
232
300
160
300
230
250
280
240
40
250
290
100
212
170
230
200
194
210
210
200
227
208
245
100
95
110
70
110
100
110
110
110
42
31
49
497
256
330
360
340
300
352
100
150
150
160
170
140
4
70
74
190
109
100
260
180
75
240
45
60
80
100
120
90
70
40
210
70
26
70
25
25
230
290
340
470
210
430
230
210
470
150
181
330
58
350
235
91
77
101
17
59
25
105
212
217
200
129
90
200
90
75
105
320
180
190
280
81
40
140
69
100
90
90
155
180
71
80
80
81
8
9
25
40
65
41
31
65
24
30
41
544
576
706
275
745
320
769
120
230
140
160
180
270
120
280
187
90
150
210
130
140
300
42
110
16
14
50
25
259
234
241
90
40
41
90
35
18
41
98
50
50
50
25
100
100
35
100
100
100
100
35
100
90
70
50
50
12
50
40
100
100
100
60
480
340
430
570
95
350
210
290
520
460
320
550
220
210
50
190
130
200
120
190
240
140
110
120
200
110
170
100
90
51
60
60
75
45
170
170
130
169
170
180
190
170
163
191
170
200
190
120
120
120
120
120
120
110
100
270
36
89
310
200
150
399
425
320
230
240
180
260
100
519
210
140
260
290
430
260
240
360
250
260
290
490
260
250
280
420
180
380
170
200
404
455
355
600
260
160
300
410
370
380
300
140
90
80
210
60
90
15
20
70
20
80
80
16
8
6
20
5
2
6
50
237
61
110
260
229
110
94
220
140
16
70
85
160
100
35
340
100
70
130
145
130
90
90
50
28
40
36
163
65
130
200
20
89
36
29
97
25
126
50
40
3
40
25
7
20
220
90
70
20
220
190
230
230
100
190
70
190
200
250
150
|
