Protein
Most Favorable:
Bass, fresh water 1 oz
Bass, sea 1 1/2 oz
Beef (range fed/game) 1oz
Bluefish 1 1/2 oz
Calamari 1 1/2 oz
Catfish 2 oz
Chicken Breast, deli-style 1 1/2oz
Chicken Breast, skinless 1oz
Clams 1 1/2 oz
Cod 1 1/2 oz
Cottage cheese 1/4 cup
Crabmeat 1 1/2 oz
Deli Meat 1 ½ oz
Egg Whites 2
Haddock 1 1/2 oz
Halibut 1 1/2 oz
Lobster 1 1/2 oz
Mackerel 1 1/2 oz
Protein Powder 1 oz (check label)
Salmon 1 1/2 oz
Sardines 1 oz
Scallops 1 1/2 oz
Shrimp 2 oz
Snapper 1 1/2 oz
Soy burgers* 1/2 patty
Soy hot-dog* 1 link
Soy sausage links* 2 links
Soy sausage* 1 patty
Swordfish 1 1/2 oz
Tofu, firm + extra firm* 3 oz
Trout 1 oz
Tuna Steak 1 oz
Tuna, canned in water 1 oz
Turkey Breast, skinless 1 oz
Turkey, ground 1 1/2 oz
Protein
Moderately Favorable:
Beef, ground 1 1/2 oz
Beef, lean cuts 1oz
Canadian bacon, lean 1 oz
Cheese, reduced fat 1 oz
Chicken, skinless dark meat 1 oz
Corned beef, lean 1 oz
Duck 1 1/2 oz
Ham, deli-style 1 1/2 oz
Ham, lean 1oz
Lamb, lean 1 oz
Mozzarella cheese, skim 1 oz
Pork chop 1 oz
Pork, lean 1 oz
Ricotta cheese, skim 2 oz
Turkey bacon 3 1/2 oz
Turkey, skinless dark meat 1 oz
Veal 1 oz
Whole egg 1
Protein
Least Favorable:
Bacon, pork 3 1/2 slices
Beef, fatty cuts 1 oz
Beef, ground (10-15% fat) 1 1/2 oz
Hard Cheese 1 oz
Hot dog (pork, beef, turkey or chicken)* 1 link
Kielbasa* 2 oz
Liver, beef or chicken 1 oz
Pepperoni 1 oz
Salami 1 oz
Sausage, link or patty* 1 oz
Carbohydrate
Most Favorable:
Alfalfa sprouts 11 cups
Apple 1/2
Applesauce (unsweetened) 1/3 cup
Apricots 3
Artichoke 1 med
Artichoke hearts 1 1/2 cups
Asparagus (12 spears) 1 cup
Bamboo Shoots, cut 4 cups
Barley, dry 1/2 Tbsp
Bean Sprouts 3 cups
Beans, black 1/4 cup
Beans, green or wax 1 cup
Blackberries 3/4 cup
Blueberries 1/2 cup
Bok Choy 3 cups
Boysenberries 1/2 cup
Broccoli, raw 4 cups
Broccoli, cooked 3 cups
Brussel Sprouts 1 1/2 cups
Cabbage shredded, boiled 3 cups
Cabbage, shredded 4 cups
Cauliflower raw or cooked 3 cups
Cauliflower, pieces 3 cups
Celery, sliced 2 1/2 cups
Cherries 8 or 3/4 cup
Chickpeas 1/4 cup
Collard greens, chopped 2 cups
Cucumber 1.5
Cucumber, sliced 4 cups
Eggplant 1 1/2 cups
Endive, chopped 10 cups
Escarole, chopped 10 cups
Fruit Cocktail 1/3 cup
Grapefruit 1/2
Grapes 1/2 cup
Green or red peppers 2
Green pepper, chopped 2 cups
Honeydew melon, cubed 2/3 cup
Hummus 1/4 cup
Kale 2 cups
Kidney Beans 1/4 cup
Kiwi 1
Leeks 1 cup
Lemon 1
Lentils 1/4 cup
Lettuce, iceberg (6" diameter) 2 heads
Lettuce, romaine chopped 10 cups
Lime 1
Mushrooms, boiled 2 cups
Mushrooms, chopped 4 cups
Nectarine, medium 1/2
Okra, sliced 1 cup
Onion, chopped 1 1/2 cup
Onions, chopped & boiled 1/2 cup
Orange 1/2
Orange, mandarin, canned 1/4 cup
Peach 1
Peach, canned 1/2 cup
Pear 1/2
Plum 1
Radishes, sliced 2 1/2 cups
Raspberries 1 cup
Salsa 1/2 cup
Sauerkraut 1 cup
Slow cooking oatmeal, cooked ** 1/3 cup
Slow cooking oatmeal, dry ** 1/2 oz
Snow peas 1 1/2 cups
Spinach chopped, cooked 3 1/2 cups
Spinach, chopped 20 cups
Strawberries 1 cup
Swiss chard, chopped 2 cups
Tangerine 1
Tomato 2
Tossed Salad 1
Turnip Greens, chopped 4 cups
Turnip mashed 1 1/2 cups
Yellow squash 2 cups
Zucchini, sliced 2 cups
Carbohydrate
Moderately Favorable:
Acorn squash 1 med
Beets, sliced 1 cup
Banana 1/3 banana
Butternut squash 1 cup
Butternut Squash, cooked 3/4 cup
Cantaloupe 1/4 melon
Cantaloupe, cubed 3/4 cup
Carrot 1 cup
Carrot, shredded 1 cup
Carrot, sliced 1 cup
Corn 1/4 cup
Lima beans 1/4 cup
Parsnips 1/4 cup
Peas 1/2 cup
Pineapple, cubed 1/2 cup
Sweet potato, baked 1/3
Sweet potato, mashed 1/5 cup
Watermelon, cubed 3/4 cup
Carbohydrate
Least Favorable:
Apple cider 1/3 cup
Apple juice 1/3 cup
Barbecue sauce 2 tbsp.
Beer (light) 6 oz.
Beer (regular) 4 oz
Cake 1/3 slice
Candy bar 1/4
Cocktail sauce 2 Tbsp.
Cookie (small) 1
Cracker (graham) 1 1/2
Cranberry juice 1/4 cup
Distilled Spirits 1 oz
Fruit punch 1/4 cup
Grape juice 1/4 cup
Grapefruit juice 1/3 cup
Honey 1/2 Tbsp
Ice cream, regular * 1/4 cup
Jam or Jelly 2 tsp
Ketchup 2 Tbsp.
Lemonade 1/3 cup
Melba toast 1/2 oz
Millet 1/2 oz
Molasses, light 2 Tbsp
Muffin, blueberry 1/4
Noodles, egg (cooked) 1/4 cup
Orange juice 1/3 cup
Pancakes (4") 1
Pasta, cooked 1/4 cup
Pineapple juice 1/4 cup
Pinto Beans 1/4 cup
Pita Bread Pocket 1/4
Pita bread, mini pocket 1/2
Plum sauce 1 1/2 Tbsp
Popcorn, popped 2 cups
Potato chips * 1/2 oz
Potato, baked 1/3 cup
Potato, boiled 1/3 cup
Potato, mashed 1/5 cup
Pretzels 1/2 oz
Refried beans 1/4 cup
Relish, sweet pickle 2 tsp
Rice cake 1
Rice, brown/white cooked 1/5 cup
Roll, bulky 1/4 Roll,
Hamburger 1/2 Roll,
Small dinner 1/2
Sugar, brown 2 tsp
Sugar, confectionery 1 Tbsp
Sugar, granulated 2 tsp
Syrup, pancake or maple 2 tsp
Taco shell 1
Teriyaki sauce 1 Tbsp
Tomato juice 1 cup
Tortilla chips 1/2 oz
Tortilla, corn (6") 1
Tortilla, flour (8") 1/2
V-8 Juice 3/4 cup
Waffle 1/2
Wine 4 oz
Fat
Most Favorable:
Almond Butter 1/3 tsp
Almonds, slivered 1 1/2 tsp
Almonds, whole 3
Avocado 1 tbsp
Canola Oil 1/3 tsp
Guacamole 1 tbsp
Macadamia Nuts 1 nut
Olive oil 1/3 tsp
Olive oil/Vinegar dressing (1 part/2 parts) 1 Tbsp
Olives 3
Peanut butter, natural 1/2 tsp
Peanut Oil 1/3 tsp
Peanuts 6
Tahini 1/2 tsp
Fat
Moderately Favorable
Mayonnaise, light 1 tsp
Mayonnaise, regular 1/3 tsp
Sesame oil 1/2 tsp
Soybean oil 1/3 tsp
Walnuts, shelled & chopped 1 tsp
Fat
Least Favorable:
Bacon bits (imitation) 1/3 tsp
Butter 1/3 tsp
Cream (half & half) 1/2 tsp
Cream cheese 1/3 tsp
Cream cheese, light 1 tsp
Lard 1/3 tsp
Sour cream 1/2 tsp
Sour cream, light 1 tbsp
Vegetable shortening 1/3 tsp
