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Mission 12: Get (Slightly) Acquainted With Calories
If you want to study, memorize and count calories then don’t let me stop you. Perhaps you’re already a walking database of calorie values.
But I suspect you have more important things to do.
And besides, a lot of people find calorie counting not only time-consuming and boring, but also counter-productive, as it can make you a little obsessive. And obsessiveness tends to bring forth the dreaded binge as a way to relieve pressure.
So I’m not going to ask you to learn the calorie value of everything. But I am going to ask you to learn certain calorie values.
Then we'll use this information to get even smarter about our actions in Mission 4: Choose Smart Diet Actions.
Log in to read the rest of this mission and to access the resources in your 52 Weight Loss Missions Action Pack. Not yet a customer? Don’t miss out! Download your free sample. Or join now to get immediate access.
During Mission 7 I decided to join Weight Watchers for extra support. Through that program, and previous tracking on My Fitness Pal, I’ve become acquainted with the calories in foods I regularly eat. Such a helpful exercise and really worth doing if you aren’t sure!
Choosing a variety of supports is really smart. My Fitness Pal is a very popular choice for support, we find a lot of members use this app. The WW point system is also great for when you’re out and about and need to make a quick decision. It helps prevent those slip-ups! Thanks for sharing, Hayley. 🙂
Our Diet Actions for our group would include:
Fruits [for continued good health eat small amounts of grapes, watermelon, pineapple, mangoes, raisins and dates] – 2-4 portions per day
Foods & drinks high in fats and/or sugars limited amount of this food group for your health
Fats, sweets and alcohol should be eliminated from your diet. A glass of red wine per day is fine as it will help keep your arteries clean.
Milk and dairy product 2-3 servings per day
Meats, fish, eggs, beans & other non-dairy sources of protein – 2-3 servings per day
Vegetables 3-5 servings per day
Grains, Beans & Starchy Vegetables – 6 or more servings per day
We compared three fast food chains. First Wendy’s; Second McDonald’s and Burger King were third. This included a burger, fries, salad
& desert. Wendy’s has the lowest calories 1,280; McDonalds was second with 1,430; and Burger King was third with 1,520 calories.
The following is a guideline for a Healthy Daily Planning Menus:
Healthy Calorie Daily Meal Planner.
Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
Starch 5 7 8 9 11.
Fruit 3 3 4 4 6.
Milk 2 2 3 3 3.
Vegetables 2 2 3 4 5.
Meat & Meat.
Substitutes 4 4 6 6 8.
Fat 3 4 4 5 6.
1,200 Calories
Breakfast
1 Starch
1 Fruit
1 Milk
Snack
Nothing
Dinner
2 Starches
2 Meat
1 Vegetable
1 Fruit
2 Fat
Snack
1 Starch
1 Milk
1,200 Sample Menu.
English Muffin ½.
Banana (Med) ½.
Hot Cocoa mix 1.
envelope.
Tortilla (6”) 1 oz.
Chicken 1 oz.
Cheese 1 oz.
Beans
Apple (raw – 2”).
Salad dressing 2 Tbsp.
Rice 1/3 cup.
Corn Chips 1 oz.
Chicken 2 oz.
Onions
Butter 1 tsp.
Oil 1 tsp.
Canned fruit ½ c.
Whole milk 8 oz.
Popcorn 3 cups.
1,500 Calories
Add
1 Starch
1 Starch
1 Fat
1,800 Calories
Add
1 Starch
1 Starch
1 Meat
1 Milk
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Fruit
2,000 Calories
Add
1 Starch
1 Fat
1 Starch
1 Milk
1 Fat
1 Vegetable
1 Starch
1 Starch
2 Meat
1 Vegetable
1 Fruit
2,500 Calories
Add
1 Starch
1 Fat
1 Fruit
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Milk
1 Starch
1 Meat
1 Fruit
2 Starch
2 Meat
2 Vegetable
1 Fat
1 Fruit
Starch
1 serving = 80 calories.
Cereal/Beans/Grains/Pasta
Cereal (cooked) ½ cup.
Beans (cooked or canned) 1/3 cup.
Rice (cooked) 1/3 cup.
Pasta (cooked) 1/3 cup.
Starchy Vegetables
Corn (cooked) ½ cup).
Corn on the cob (6” piece) 1.
Peas (cooked) ½ cup.
Plantain (green, cooked) 1/3 cup.
Potato (small – 3oz) 1 cup.
Squash (winter, cooked) 1 cup.
Yam or sweet potato ½ cup.
Breads
Bagel or English muffin ½ or 1 oz.
Bread (slice or roll) 1 oz.
Crackers, snack 4-5.
Graham crackers 3 squares.
Hamburger/hot dog bun ½ oz. or 1 oz.
Popcorn (plain, unbuttered) 3 cups.
Tortilla (6”) 1.
Fruit 1 serving = 60 calories.
Apple (raw – 2”) 1.
Banana (medium) ½.
Cherries 12
Dried fruit ¼ cup.
Canned fruit in juice ½ cup.
Grapes 12-15
Raisins 2 Tbsp.
Apple, orange or grapefruit juice ½ cup.
Cranberry, grape or prune juice 1/3 cup.
Milk 1 serving = 90-100 calories.
Whole Milk 8 oz.
Buttermilk 8 oz.
Yogurt (non-fat, plain) 8 oz.
Hot Cocoa mix 1 envelope.
Vegetable 1 serving = 25 Calories.
(A serving is ½ cup of cooked vegetables.
Or 1 cup of raw vegetables).
Beets, Broccoli, Cabbage, Carrots.
Greens, Mushrooms, Okra, Onions.
Pea Pods, Peppers.
Spinach, Tomatoes
Water Chestnuts
Meat and Meat Substitutes.
Lean Meats 1 serving = 35-55calories.
Cheese (1-3 grams of fat) 1 oz.
Chicken (white, no skin) 1 oz.
Cottage cheese ¼ cup.
Fish (cod, flounder, tuna) 1 oz.
Lean beef (flank, round, sirloin) 1 oz.
Shellfish (clams, crab, lobster, shrimp) 1oz.
Turkey (white, no skin) 1 oz.
Medium/High-Fat Meats
1 serving contains 75-100 calories.
Beef 1 oz.
Chitterlings 1 oz.
Chicken (dark meat, no skin) 1 oz.
Eggs 1
Pork (ribs, barbecue, chops, cutlets) 1 oz.
Sausage 1 oz.
Wieners 1oz. (high in sodium).
Fats 1 serving = 5 grams fat, 45 calories.
Avocado (4”) 1/8.
Bacon 1 slice.
Butter 1 tsp.
Cream (light, table, coffee, sour) 2 Tbsp.
Cream cheese 1 Tbsp.
Margarine 1 tsp.
Mayonnaise 1 tsp.
Mayonnaise (reduced fat) 1 Tbsp.
Non-dairy creamer (liquid) 2 Tbsp.
Non-dairy creamer (dry) 4 Tsp.
Oil 1 Tsp.
Nuts or seeds 1 Tbsp.
Pesto sauce 2 Tsp.
Salad dressing (reduced calorie) 2 Tbsp.
Free Foods
UNLIMITED SERVINGS
Beverages
Bouillon
Broth
Club Soda
Coffee
Drink mixes (sugar-free).
Mineral water, Tea.
Seasonings
Flavoring extracts
Garlic or garlic powder.
Herbs (fresh or dry).
Mustard (prepared)
Soy sauce
Vinegar
Sweet Substitutes
Gelatin desserts (sugar-free).
Gum (sugar-free)
Popsicles (sugar-free)
Sugar substitutes
LIMIT TO 2-3 SERVINGS A DAY.
Fruits
Cranberries (no sugar added) ½ cup.
Rhubarb (no sugar added) ½ cup.
Sugar Substitutes
Jam or Jelly (sugar-free) 2 tsp.
Whipped topping 2 Tbsp.
Spreadable fruit (no sugar added) 1 tsp.
Condiments
Catsup 1 Tbsp.
Salad dressing (reduced-calories) 2 Tbsp.
Taco sauce 2 Tbsp.
The above info came from a licensed medical professional for our use.
The following is a guideline for a Healthy Daily Planning Menus:
Healthy Calorie Daily Meal Planner.
Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
Starch 5 7 8 9 11.
Fruit 3 3 4 4 6.
Milk 2 2 3 3 3.
Vegetables 2 2 3 4 5.
Meat & Meat.
Substitutes 4 4 6 6 8.
Fat 3 4 4 5 6.
1,200 Calories
Breakfast
1 Starch
1 Fruit
1 Milk
Snack
Nothing
Dinner
2 Starches
2 Meat
1 Vegetable
1 Fruit
2 Fat
Snack
1 Starch
1 Milk
1,200 Sample Menu.
English Muffin ½.
Banana (Med) ½.
Hot Cocoa mix 1.
envelope.
Tortilla (6”) 1 oz.
Chicken 1 oz.
Cheese 1 oz.
Beans
Apple (raw – 2”).
Salad dressing 2 Tbsp.
Rice 1/3 cup.
Corn Chips 1 oz.
Chicken 2 oz.
Onions
Butter 1 tsp.
Oil 1 tsp.
Canned fruit ½ c.
Whole milk 8 oz.
Popcorn 3 cups.
1,500 Calories
Add
1 Starch
1 Starch
1 Fat
1,800 Calories
Add
1 Starch
1 Starch
1 Meat
1 Milk
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Fruit
2,000 Calories
Add
1 Starch
1 Fat
1 Starch
1 Milk
1 Fat
1 Vegetable
1 Starch
1 Starch
2 Meat
1 Vegetable
1 Fruit
2,500 Calories
Add
1 Starch
1 Fat
1 Fruit
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Milk
1 Starch
1 Meat
1 Fruit
2 Starch
2 Meat
2 Vegetable
1 Fat
1 Fruit
Starch
1 serving = 80 calories.
Cereal/Beans/Grains/Pasta
Cereal (cooked) ½ cup.
Beans (cooked or canned) 1/3 cup.
Rice (cooked) 1/3 cup.
Pasta (cooked) 1/3 cup.
Starchy Vegetables
Corn (cooked) ½ cup).
Corn on the cob (6” piece) 1.
Peas (cooked) ½ cup.
Plantain (green, cooked) 1/3 cup.
Potato (small – 3oz) 1 cup.
Squash (winter, cooked) 1 cup.
Yam or sweet potato ½ cup.
Breads
Bagel or English muffin ½ or 1 oz.
Bread (slice or roll) 1 oz.
Crackers, snack 4-5.
Graham crackers 3 squares.
Hamburger/hot dog bun ½ oz. or 1 oz.
Popcorn (plain, unbuttered) 3 cups.
Tortilla (6”) 1.
Fruit 1 serving = 60 calories.
Apple (raw – 2”) 1.
Banana (medium) ½.
Cherries 12
Dried fruit ¼ cup.
Canned fruit in juice ½ cup.
Grapes 12-15
Raisins 2 Tbsp.
Apple, orange or grapefruit juice ½ cup.
Cranberry, grape or prune juice 1/3 cup.
Milk 1 serving = 90-100 calories.
Whole Milk 8 oz.
Buttermilk 8 oz.
Yogurt (non-fat, plain) 8 oz.
Hot Cocoa mix 1 envelope.
Vegetable 1 serving = 25 Calories.
(A serving is ½ cup of cooked vegetables.
Or 1 cup of raw vegetables).
Beets, Broccoli, Cabbage, Carrots.
Greens, Mushrooms, Okra, Onions.
Pea Pods, Peppers.
Spinach, Tomatoes
Water Chestnuts
Meat and Meat Substitutes.
Lean Meats 1 serving = 35-55calories.
Cheese (1-3 grams of fat) 1 oz.
Chicken (white, no skin) 1 oz.
Cottage cheese ¼ cup.
Fish (cod, flounder, tuna) 1 oz.
Lean beef (flank, round, sirloin) 1 oz.
Shellfish (clams, crab, lobster, shrimp) 1oz.
Turkey (white, no skin) 1 oz.
Medium/High-Fat Meats
1 serving contains 75-100 calories.
Beef 1 oz.
Chitterlings 1 oz.
Chicken (dark meat, no skin) 1 oz.
Eggs 1
Pork (ribs, barbecue, chops, cutlets) 1 oz.
Sausage 1 oz.
Wieners 1oz. (high in sodium).
Fats 1 serving = 5 grams fat, 45 calories.
Avocado (4”) 1/8.
Bacon 1 slice.
Butter 1 tsp.
Cream (light, table, coffee, sour) 2 Tbsp.
Cream cheese 1 Tbsp.
Margarine 1 tsp.
Mayonnaise 1 tsp.
Mayonnaise (reduced fat) 1 Tbsp.
Non-dairy creamer (liquid) 2 Tbsp.
Non-dairy creamer (dry) 4 Tsp.
Oil 1 Tsp.
Nuts or seeds 1 Tbsp.
Pesto sauce 2 Tsp.
Salad dressing (reduced calorie) 2 Tbsp.
Free Foods
UNLIMITED SERVINGS
Beverages
Bouillon
Broth
Club Soda
Coffee
Drink mixes (sugar-free).
Mineral water, Tea.
Seasonings
Flavoring extracts
Garlic or garlic powder.
Herbs (fresh or dry).
Mustard (prepared)
Soy sauce
Vinegar
Sweet Substitutes
Gelatin desserts (sugar-free).
Gum (sugar-free)
Popsicles (sugar-free)
Sugar substitutes
LIMIT TO 2-3 SERVINGS A DAY.
Fruits
Cranberries (no sugar added) ½ cup.
Rhubarb (no sugar added) ½ cup.
Sugar Substitutes
Jam or Jelly (sugar-free) 2 tsp.
Whipped topping 2 Tbsp.
Spreadable fruit (no sugar added) 1 tsp.
Condiments
Catsup 1 Tbsp.
Salad dressing (reduced-calories) 2 Tbsp.
Taco sauce 2 Tbsp.
The above info came from a licensed medical professional for our use.
The following is a guideline for a Healthy Daily Planning Menus:
Healthy Calorie Daily Meal Planner.
Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
Starch 5 7 8 9 11.
Fruit 3 3 4 4 6.
Milk 2 2 3 3 3.
Vegetables 2 2 3 4 5.
Meat & Meat.
Substitutes 4 4 6 6 8.
Fat 3 4 4 5 6.
1,200 Calories
Breakfast
1 Starch
1 Fruit
1 Milk
Snack
Nothing
Dinner
2 Starches
2 Meat
1 Vegetable
1 Fruit
2 Fat
Snack
1 Starch
1 Milk
1,200 Sample Menu.
English Muffin ½.
Banana (Med) ½.
Hot Cocoa mix 1.
envelope.
Tortilla (6”) 1 oz.
Chicken 1 oz.
Cheese 1 oz.
Beans
Apple (raw – 2”).
Salad dressing 2 Tbsp.
Rice 1/3 cup.
Corn Chips 1 oz.
Chicken 2 oz.
Onions
Butter 1 tsp.
Oil 1 tsp.
Canned fruit ½ c.
Whole milk 8 oz.
Popcorn 3 cups.
1,500 Calories
Add
1 Starch
1 Starch
1 Fat
1,800 Calories
Add
1 Starch
1 Starch
1 Meat
1 Milk
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Fruit
2,000 Calories
Add
1 Starch
1 Fat
1 Starch
1 Milk
1 Fat
1 Vegetable
1 Starch
1 Starch
2 Meat
1 Vegetable
1 Fruit
2,500 Calories
Add
1 Starch
1 Fat
1 Fruit
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Milk
1 Starch
1 Meat
1 Fruit
2 Starch
2 Meat
2 Vegetable
1 Fat
1 Fruit
Starch
1 serving = 80 calories.
Cereal/Beans/Grains/Pasta
Cereal (cooked) ½ cup.
Beans (cooked or canned) 1/3 cup.
Rice (cooked) 1/3 cup.
Pasta (cooked) 1/3 cup.
Starchy Vegetables
Corn (cooked) ½ cup).
Corn on the cob (6” piece) 1.
Peas (cooked) ½ cup.
Plantain (green, cooked) 1/3 cup.
Potato (small – 3oz) 1 cup.
Squash (winter, cooked) 1 cup.
Yam or sweet potato ½ cup.
Breads
Bagel or English muffin ½ or 1 oz.
Bread (slice or roll) 1 oz.
Crackers, snack 4-5.
Graham crackers 3 squares.
Hamburger/hot dog bun ½ oz. or 1 oz.
Popcorn (plain, unbuttered) 3 cups.
Tortilla (6”) 1.
Fruit 1 serving = 60 calories.
Apple (raw – 2”) 1.
Banana (medium) ½.
Cherries 12
Dried fruit ¼ cup.
Canned fruit in juice ½ cup.
Grapes 12-15
Raisins 2 Tbsp.
Apple, orange or grapefruit juice ½ cup.
Cranberry, grape or prune juice 1/3 cup.
Milk 1 serving = 90-100 calories.
Whole Milk 8 oz.
Buttermilk 8 oz.
Yogurt (non-fat, plain) 8 oz.
Hot Cocoa mix 1 envelope.
Vegetable 1 serving = 25 Calories.
(A serving is ½ cup of cooked vegetables.
Or 1 cup of raw vegetables).
Beets, Broccoli, Cabbage, Carrots.
Greens, Mushrooms, Okra, Onions.
Pea Pods, Peppers.
Spinach, Tomatoes
Water Chestnuts
Meat and Meat Substitutes.
Lean Meats 1 serving = 35-55calories.
Cheese (1-3 grams of fat) 1 oz.
Chicken (white, no skin) 1 oz.
Cottage cheese ¼ cup.
Fish (cod, flounder, tuna) 1 oz.
Lean beef (flank, round, sirloin) 1 oz.
Shellfish (clams, crab, lobster, shrimp) 1oz.
Turkey (white, no skin) 1 oz.
Medium/High-Fat Meats
1 serving contains 75-100 calories.
Beef 1 oz.
Chitterlings 1 oz.
Chicken (dark meat, no skin) 1 oz.
Eggs 1
Pork (ribs, barbecue, chops, cutlets) 1 oz.
Sausage 1 oz.
Wieners 1oz. (high in sodium).
Fats 1 serving = 5 grams fat, 45 calories.
Avocado (4”) 1/8.
Bacon 1 slice.
Butter 1 tsp.
Cream (light, table, coffee, sour) 2 Tbsp.
Cream cheese 1 Tbsp.
Margarine 1 tsp.
Mayonnaise 1 tsp.
Mayonnaise (reduced fat) 1 Tbsp.
Non-dairy creamer (liquid) 2 Tbsp.
Non-dairy creamer (dry) 4 Tsp.
Oil 1 Tsp.
Nuts or seeds 1 Tbsp.
Pesto sauce 2 Tsp.
Salad dressing (reduced calorie) 2 Tbsp.
Free Foods
UNLIMITED SERVINGS
Beverages
Bouillon
Broth
Club Soda
Coffee
Drink mixes (sugar-free).
Mineral water, Tea.
Seasonings
Flavoring extracts
Garlic or garlic powder.
Herbs (fresh or dry).
Mustard (prepared)
Soy sauce
Vinegar
Sweet Substitutes
Gelatin desserts (sugar-free).
Gum (sugar-free)
Popsicles (sugar-free)
Sugar substitutes
LIMIT TO 2-3 SERVINGS A DAY.
Fruits
Cranberries (no sugar added) ½ cup.
Rhubarb (no sugar added) ½ cup.
Sugar Substitutes
Jam or Jelly (sugar-free) 2 tsp.
Whipped topping 2 Tbsp.
Spreadable fruit (no sugar added) 1 tsp.
Condiments
Catsup 1 Tbsp.
Salad dressing (reduced-calories) 2 Tbsp.
Taco sauce 2 Tbsp.
The above info came from a licensed medical professional for our use.
The following is a guideline for a Healthy Daily Planning Menus:
Healthy Calorie Daily Meal Planner.
Daily Meal Plans 1,200 1,500 1,800 2,000 2,500.
Starch 5 7 8 9 11.
Fruit 3 3 4 4 6.
Milk 2 2 3 3 3.
Vegetables 2 2 3 4 5.
Meat & Meat.
Substitutes 4 4 6 6 8.
Fat 3 4 4 5 6.
1,200 Calories
Breakfast
1 Starch
1 Fruit
1 Milk
Snack
Nothing
Dinner
2 Starches
2 Meat
1 Vegetable
1 Fruit
2 Fat
Snack
1 Starch
1 Milk
1,200 Sample Menu.
English Muffin ½.
Banana (Med) ½.
Hot Cocoa mix 1.
envelope.
Tortilla (6”) 1 oz.
Chicken 1 oz.
Cheese 1 oz.
Beans
Apple (raw – 2”).
Salad dressing 2 Tbsp.
Rice 1/3 cup.
Corn Chips 1 oz.
Chicken 2 oz.
Onions
Butter 1 tsp.
Oil 1 tsp.
Canned fruit ½ c.
Whole milk 8 oz.
Popcorn 3 cups.
1,500 Calories
Add
1 Starch
1 Starch
1 Fat
1,800 Calories
Add
1 Starch
1 Starch
1 Meat
1 Milk
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Fruit
2,000 Calories
Add
1 Starch
1 Fat
1 Starch
1 Milk
1 Fat
1 Vegetable
1 Starch
1 Starch
2 Meat
1 Vegetable
1 Fruit
2,500 Calories
Add
1 Starch
1 Fat
1 Fruit
1 Starch
1 Meat
1 Vegetable
1 Fat
1 Milk
1 Starch
1 Meat
1 Fruit
2 Starch
2 Meat
2 Vegetable
1 Fat
1 Fruit
Starch
1 serving = 80 calories.
Cereal/Beans/Grains/Pasta
Cereal (cooked) ½ cup.
Beans (cooked or canned) 1/3 cup.
Rice (cooked) 1/3 cup.
Pasta (cooked) 1/3 cup.
Starchy Vegetables
Corn (cooked) ½ cup).
Corn on the cob (6” piece) 1.
Peas (cooked) ½ cup.
Plantain (green, cooked) 1/3 cup.
Potato (small – 3oz) 1 cup.
Squash (winter, cooked) 1 cup.
Yam or sweet potato ½ cup.
Breads
Bagel or English muffin ½ or 1 oz.
Bread (slice or roll) 1 oz.
Crackers, snack 4-5.
Graham crackers 3 squares.
Hamburger/hot dog bun ½ oz. or 1 oz.
Popcorn (plain, unbuttered) 3 cups.
Tortilla (6”) 1.
Fruit 1 serving = 60 calories.
Apple (raw – 2”) 1.
Banana (medium) ½.
Cherries 12
Dried fruit ¼ cup.
Canned fruit in juice ½ cup.
Grapes 12-15
Raisins 2 Tbsp.
Apple, orange or grapefruit juice ½ cup.
Cranberry, grape or prune juice 1/3 cup.
Milk 1 serving = 90-100 calories.
Whole Milk 8 oz.
Buttermilk 8 oz.
Yogurt (non-fat, plain) 8 oz.
Hot Cocoa mix 1 envelope.
Vegetable 1 serving = 25 Calories.
(A serving is ½ cup of cooked vegetables.
Or 1 cup of raw vegetables).
Beets, Broccoli, Cabbage, Carrots.
Greens, Mushrooms, Okra, Onions.
Pea Pods, Peppers.
Spinach, Tomatoes
Water Chestnuts
Meat and Meat Substitutes.
Lean Meats 1 serving = 35-55calories.
Cheese (1-3 grams of fat) 1 oz.
Chicken (white, no skin) 1 oz.
Cottage cheese ¼ cup.
Fish (cod, flounder, tuna) 1 oz.
Lean beef (flank, round, sirloin) 1 oz.
Shellfish (clams, crab, lobster, shrimp) 1oz.
Turkey (white, no skin) 1 oz.
Medium/High-Fat Meats
1 serving contains 75-100 calories.
Beef 1 oz.
Chitterlings 1 oz.
Chicken (dark meat, no skin) 1 oz.
Eggs 1
Pork (ribs, barbecue, chops, cutlets) 1 oz.
Sausage 1 oz.
Wieners 1oz. (high in sodium).
Fats 1 serving = 5 grams fat, 45 calories.
Avocado (4”) 1/8.
Bacon 1 slice.
Butter 1 tsp.
Cream (light, table, coffee, sour) 2 Tbsp.
Cream cheese 1 Tbsp.
Margarine 1 tsp.
Mayonnaise 1 tsp.
Mayonnaise (reduced fat) 1 Tbsp.
Non-dairy creamer (liquid) 2 Tbsp.
Non-dairy creamer (dry) 4 Tsp.
Oil 1 Tsp.
Nuts or seeds 1 Tbsp.
Pesto sauce 2 Tsp.
Salad dressing (reduced calorie) 2 Tbsp.
Free Foods
UNLIMITED SERVINGS
Beverages
Bouillon
Broth
Club Soda
Coffee
Drink mixes (sugar-free).
Mineral water, Tea.
Seasonings
Flavoring extracts
Garlic or garlic powder.
Herbs (fresh or dry).
Mustard (prepared)
Soy sauce
Vinegar
Sweet Substitutes
Gelatin desserts (sugar-free).
Gum (sugar-free)
Popsicles (sugar-free)
Sugar substitutes
LIMIT TO 2-3 SERVINGS A DAY.
Fruits
Cranberries (no sugar added) ½ cup.
Rhubarb (no sugar added) ½ cup.
Sugar Substitutes
Jam or Jelly (sugar-free) 2 tsp.
Whipped topping 2 Tbsp.
Spreadable fruit (no sugar added) 1 tsp.
Condiments
Catsup 1 Tbsp.
Salad dressing (reduced-calories) 2 Tbsp.
Taco sauce 2 Tbsp.
The above info came from a licensed medical professional for our use.