MASTER FOOD LIST. Compliments of 1 OZ 75 0g 7g 3 5g Proteins. Copyright Exercise Video Library Page 1
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1 1% Milk 1 CUP 90 12g 8g 0 3g Milks 1/2% Milk 1 CUP 90 12g 8g 0 3g Milks 2% Milk 1 CUP g 8g 3 5g Milks 5% fat cottage cheese 0.25 CUP 55 0g 7g 0 3g Milks Almonds, cashews 6 PCS 45 0g 0g 0 5g Fats Apple juice/cider 0.5 CUP 60 15g 0g 0 0g Fruits Apple, unpeeled, small 1 Each 60 15g 0g 0 0g Fruits Apples, dried 4 PCS 60 15g 0g 0 0g Fruits Applesauce, unsweetened 0.5 CUP 60 15g 0g 0 0g Fruits Apricots, canned 0.5 CUP 60 15g 0g 0 0g Fruits Apricots, dried 8 PCS 60 15g 0g 0 0g Fruits Apricots, fresh 4 Each 60 15g 0g 0 0g Fruits Artichoke 1 CUP 25 5g 2g 0 0g Vegetables Artichoke hearts 1 CUP 25 5g 2g 0 0g Vegetables Asparagus 1 CUP 25 5g 2g 0 0g Vegetables Avocado, medium 2 TBSP 45 0g 0g 0 5g Fats Bacon 3 PCS 100 0g 7g 5 8g Proteins Bacon, cooked 1 PCS 45 0g 0g 0 5g Fats Bacon, grease 1 TSP 45 0g 0g 0 5g Fats Bagel 0.25 Each 80 15g 3g 0 1g Starches Baked Beans 0.33 CUP 80 15g 3g 0 1g Starches Banana, small 1 Each 60 15g 0g 0 0g Fruits Bean sprouts 1 CUP 25 5g 2g 0 0g Vegetables Beans (green, wax, Italian) 1 CUP 25 5g 2g 0 0g Vegetables Beef: Most beef products (ground beef, meat loaf, corned beef, short ribs, prime rib) 1 OZ 75 0g 7g 3 5g Proteins Copyright Exercise Video Library Page 1
2 Beef: USDA select or choice grades of 1 OZ 55 0g 7g 0 3g Proteins lean beef (round, sirloin, flank, tenderloin, roast, steak) Beets 1 CUP 25 5g 2g 0 0g Vegetables Blackberries 0.75 CUP 60 15g 0g 0 0g Fruits Blueberries 0.75 CUP 60 15g 0g 0 0g Fruits Bran Cereals 0.5 CUP 80 15g 3g 0 1g Starches Bread sticks (4" x 1/2") 4 Each 80 15g 3g 0 1g Starches Bread, reduced calorie 2 PCS 80 15g 3g 0 1g Starches Bread, white, whole wheat, rye 1 PCS 80 15g 3g 0 1g Starches Broccoli 1 CUP 25 5g 2g 0 0g Vegetables Brussels sprouts 1 CUP 25 5g 2g 0 0g Vegetables Bulgur 0.5 CUP 80 15g 3g 0 1g Starches Butter, reduced fat 1 TBSP 45 0g 0g 0 5g Fats Butter, stick 1 TSP 45 0g 0g 0 5g Fats Butter, whipped 2 TSP 45 0g 0g 0 5g Fats Buttermilk, low fat or fat free 1 CUP 90 12g 8g 0 3g Milks Cabbage 1 CUP 25 5g 2g 0 0g Vegetables Cantaloupe, small 1 CUP 60 15g 0g 0 0g Fruits Carrots 1 CUP 25 5g 2g 0 0g Vegetables Cauliflower 1 CUP 25 5g 2g 0 0g Vegetables Celery 1 CUP 25 5g 2g 0 0g Vegetables Cereals, cooked 0.5 CUP 80 15g 3g 0 1g Starches Cereals, unsweetened, ready to eat 0.75 CUP 80 15g 3g 0 1g Starches Cheese with 1g of fat or less per ounce 1 OZ 35 0g 7g 0 1g Proteins Copyright Exercise Video Library Page 2
3 Cheese: All regular cheeses such as 1 OZ 100 0g 7g 5 8g Proteins American, cheddar, Monterery Jack, Swiss Cheeses with 3g of fat or less per 1 OZ 55 0g 7g 0 3g Proteins ounce Cherries, sweet, canned 0.5 CUP 60 15g 0g 0 0g Fruits Cherries, sweet, fresh 12 Each 60 15g 0g 0 0g Fruits Chitterlings, boiled 2 TBSP 45 0g 0g 0 5g Fats Coconut milk 1 TBSP 45 0g 0g 0 5g Fats Coconut, sweetened, shredded 2 TBSP 45 0g 0g 0 5g Fats Corn 0.5 CUP 80 15g 3g 0 1g Starches Corn on cob, large 0.5 Each 80 15g 3g 0 1g Starches Cornmeal (dry) 3 TBSP 80 15g 3g 0 1g Starches Cranberry juice cocktail 0.33 CUP 60 15g 0g 0 0g Fruits Cranberry juice cocktail, reducedcalorie 1 CUP 60 15g 0g 0 0g Fruits Cream cheese, reduced fat 1.5 TBSP 45 0g 0g 0 5g Fats Cream cheese, regular 1 TBSP 45 0g 0g 0 5g Fats Cream, half and half 2 TBSP 45 0g 0g 0 5g Fats Cucumber 1 CUP 25 5g 2g 0 0g Vegetables Dates 3 Each 60 15g 0g 0 0g Fruits Egg 1 Each 75 0g 7g 3 5g Proteins Egg Substitutes, plain 0.25 CUP 35 0g 7g 0 1g Proteins Egg whites 2 Each 35 0g 7g 0 1g Proteins Eggplant 1 CUP 25 5g 2g 0 0g Vegetables English muffin 0.5 Each 80 15g 3g 0 1g Starches Evaporated fat free milk 0.5 CUP 90 12g 8g 0 3g Milks Evaporated whole milk 0.5 CUP g 8g 5 8g Milks Copyright Exercise Video Library Page 3
4 Fat free cheese 1 OZ 35 0g 7g 0 1g Proteins Fat free dry milk 0.33 CUP 90 12g 8g 0 3g Milks Fat free milk 1 CUP 90 12g 8g 0 3g Milks Fat free or low fat cottage cheese 0.25 CUP 35 0g 7g 0 1g Proteins Feta Cheese 1 OZ 75 0g 7g 3 5g Proteins Figs, dried 1.5 Each 60 15g 0g 0 0g Fruits Figs, fresh 1.5 Each 60 15g 0g 0 0g Fruits Fish: Any fried fish product 1 OZ 75 0g 7g 3 5g Proteins Fish: Fresh or frozen cod, flounder, 1 OZ 35 0g 7g 0 1g Proteins haddock, halibut, trout; tuna, fresh or canned in water Flour (dry) 3 TBSP 80 15g 3g 0 1g Starches Fruit cocktail 0.5 CUP 60 15g 0g 0 0g Fruits Fruit juice blends, 100% juice 0.33 CUP 60 15g 0g 0 0g Fruits Game: Duck or pheasant (no skin), 1 OZ 35 0g 7g 0 1g Proteins venison, buffalo, ostrich Game: Goose (no skin), rabbit 1 OZ 55 0g 7g 0 3g Proteins Garbanzo, pinto, kidney, white, split, 0.5 CUP 80 15g 3g 0 1g Starches black eyed Goat's milk 1 CUP g 8g 5 8g Milks Granola, low fat 0.25 CUP 80 15g 3g 0 1g Starches Grape juice 0.33 CUP 60 15g 0g 0 0g Fruits Grape Nuts 0.25 CUP 80 15g 3g 0 1g Starches Grapefruit juice 0.5 CUP 60 15g 0g 0 0g Fruits Grapefruit sections, canned 0.75 CUP 60 15g 0g 0 0g Fruits Grapefruit, large 0.5 Each 60 15g 0g 0 0g Fruits Grapes, small 17 Each 60 15g 0g 0 0g Fruits Grated Parmesan 2 TBSP 55 0g 7g 0 3g Proteins Copyright Exercise Video Library Page 4
5 Green onions or scallions 1 CUP 25 5g 2g 0 0g Vegetables Greens (collard, kale, mustard, turnip) 1 CUP 25 5g 2g 0 0g Vegetables Grits 0.5 CUP 80 15g 3g 0 1g Starches Herring (uncreamed or smoked) 1 OZ 55 0g 7g 0 3g Proteins Honeydew melon 1 CUP 60 15g 0g 0 0g Fruits Hot dog (turkey or chicken) 1 Each 100 0g 7g 5 8g Proteins Hot dog or hamburger bun 0.5 Each 80 15g 3g 0 1g Starches Hot dogs with 1g of fat or less per 1 OZ 35 0g 7g 0 1g Proteins ounce Hot dogs with 3g of fat or less per 1.5 OZ 55 0g 7g 0 3g Proteins ounce Kasha 0.5 CUP 80 15g 3g 0 1g Starches Kefir 1 CUP g 8g 5 8g Milks Kiwi 1 Each 60 15g 0g 0 0g Fruits Kohlrabi 1 CUP 25 5g 2g 0 0g Vegetables Lamb: Rib roast, ground 1 OZ 75 0g 7g 3 5g Proteins Lamb: Roast, chop or leg 1 OZ 55 0g 7g 0 3g Proteins Leeks 1 CUP 25 5g 2g 0 0g Vegetables Lentils 0.5 CUP 80 15g 3g 0 1g Starches Lima Beans 0.66 CUP 80 15g 3g 0 1g Starches Liver, heart 1 OZ 55 0g 7g 0 3g Proteins Lower fat spread (30% 50% vegetable 1 TBSP 45 0g 0g 0 5g Fats oil) Mandarin oranges, canned 0.75 CUP 60 15g 0g 0 0g Fruits Mango, small 0.5 CUP 60 15g 0g 0 0g Fruits Margarine stick, tub or squeeze 1 TSP 45 0g 0g 0 5g Fats Mayonnaise, reduced fat 1 TBSP 45 0g 0g 0 5g Fats Copyright Exercise Video Library Page 5
6 Mayonnaise, regular 1 TSP 45 0g 0g 0 5g Fats Millet 0.33 CUP 80 15g 3g 0 1g Starches Miracle Whip, reduced fat 1 TBSP 45 0g 0g 0 5g Fats Miracle Whip, regular 2 TSP 45 0g 0g 0 5g Fats Miso 3 TBSP 80 15g 3g 0 1g Starches Mixed (50% peanuts) 6 PCS 45 0g 0g 0 5g Fats Mixed vegetables (without corn, peas 1 CUP 25 5g 2g 0 0g Vegetables or pasta) Mixed vegetables with corn, peas or 1 CUP 80 15g 3g 0 1g Starches pasta Mozzarella 1 OZ 75 0g 7g 3 5g Proteins Muesli 0.25 CUP 80 15g 3g 0 1g Starches Mushrooms 1 CUP 25 5g 2g 0 0g Vegetables Nectarine, small 1 Each 60 15g 0g 0 0g Fruits Oats 0.5 CUP 80 15g 3g 0 1g Starches Oil (canola, olive, peanut) 1 TSP 45 0g 0g 0 5g Fats Oil (corn, safflower, soybean) 1 TSP 45 0g 0g 0 5g Fats Okra 1 CUP 25 5g 2g 0 0g Vegetables Olives (green, stuffed) 10 Each 45 0g 0g 0 5g Fats Olives (ripe black) 8 Each 45 0g 0g 0 5g Fats Onions 1 CUP 25 5g 2g 0 0g Vegetables Orange juice 0.5 CUP 60 15g 0g 0 0g Fruits Orange, small 1 Each 60 15g 0g 0 0g Fruits Oysters 6 Each 55 0g 7g 0 3g Proteins Pancake (4" x 1/4") 1 Each 80 15g 3g 0 1g Starches Papaya 1 CUP 60 15g 0g 0 0g Fruits Pasta 0.33 CUP 80 15g 3g 0 1g Starches Peach pods 1 CUP 25 5g 2g 0 0g Vegetables Copyright Exercise Video Library Page 6
7 Peach, medium, fresh 1 Each 60 15g 0g 0 0g Fruits Peaches, canned 0.5 CUP 60 15g 0g 0 0g Fruits Peanut butter 1 TBSP 100 0g 7g 5 8g Proteins Peanut butter, smooth or crunchy 0.5 TBSP 45 0g 0g 0 5g Fats Peanuts 10 PCS 45 0g 0g 0 5g Fats Pear, large, fresh 0.5 Each 60 15g 0g 0 0g Fruits Pears, canned 0.5 CUP 60 15g 0g 0 0g Fruits Peas, green 0.5 CUP 80 15g 3g 0 1g Starches Pecans 4 PCS 45 0g 0g 0 5g Fats Peppers 1 CUP 25 5g 2g 0 0g Vegetables Pineapple juice 0.5 CUP 60 15g 0g 0 0g Fruits Pineapple, canned 0.5 CUP 60 15g 0g 0 0g Fruits Pineapple, fresh 0.75 CUP 60 15g 0g 0 0g Fruits Pita 0.5 Each 80 15g 3g 0 1g Starches Plantain 0.5 CUP 80 15g 3g 0 1g Starches Plums, canned 0.5 CUP 60 15g 0g 0 0g Fruits Plums, dried (prunes) 3 Each 60 15g 0g 0 0g Fruits Plums, small 2 Each 60 15g 0g 0 0g Fruits Pork: Lean pork (fresh ham, canned, 1 OZ 55 0g 7g 0 3g Proteins cured or boiled; Canadian bacon; Tenderloin Pork: Spareribs, ground pork, pork 1 OZ 100 0g 7g 5 8g Proteins sausage Pork: Top loin, chop, Boston butt, 1 OZ 75 0g 7g 3 5g Proteins cutlet Potato, baked with skin 3 OZ 80 15g 3g 0 1g Starches Potato, boiled 0.5 CUP 80 15g 3g 0 1g Starches Potato, mashed 0.5 CUP 80 15g 3g 0 1g Starches Copyright Exercise Video Library Page 7
8 Poultry: Chicken (dark meat, with skin), ground turkey or ground chicken, fried chicken (with skin) Poultry: Chicken or Turkey (white meat, no skin) Poultry: Chicken, turkey (dark meat, no skin); chicken (white meat, with skin) 1 OZ 75 0g 7g 3 5g Proteins 1 OZ 35 0g 7g 0 1g Proteins 1 OZ 55 0g 7g 0 3g Proteins Processed sandwich Meats (chipped 1 OZ 35 0g 7g 0 1g Proteins beef, turkey ham) Processed sandwich Meats (turkey, 1 OZ 55 0g 7g 0 3g Proteins pastrami or kielbasa) Processed sandwich Meats with 8g of 1 OZ 100 0g 7g 5 8g Proteins fat or less per ounch (bologna, pimento loaf, salami) Prune juice 0.33 CUP 60 15g 0g 0 0g Fruits Puffed cereal 1.5 CUP 80 15g 3g 0 1g Starches Radishes 1 CUP 25 5g 2g 0 0g Vegetables Raisins 2 TBSP 60 15g 0g 0 0g Fruits Raspberries 1 CUP 60 15g 0g 0 0g Fruits Rice, white or brown 0.33 CUP 80 15g 3g 0 1g Starches Ricotta 0.25 CUP 75 0g 7g 3 5g Proteins Roll, plain, small 1 Each 80 15g 3g 0 1g Starches Salad dressing, reduced fat 2 TBSP 45 0g 0g 0 5g Fats Salad dressing, regular 1 TBSP 45 0g 0g 0 5g Fats Salad greens (endive, escarole, lettuce, 1 CUP 25 5g 2g 0 0g Vegetables romaine, spinach) Salmon (fresh or canned), catfish 1 OZ 55 0g 7g 0 3g Proteins Copyright Exercise Video Library Page 8
9 Sardines (canned) 2 Each 55 0g 7g 0 3g Proteins Sauerkraut 1 CUP 25 5g 2g 0 0g Vegetables Sausage with 1g of fat or less per 1 OZ 35 0g 7g 0 1g Proteins ounce Sausage with 5g of fat or less per 1 OZ 75 0g 7g 3 5g Proteins ounce Sausage, such as bratwurst, Italian, 1 OZ 100 0g 7g 5 8g Proteins knockwurst, Polish, smoked Seeds: pumpkin, sunflower 1 TBSP 45 0g 0g 0 5g Fats Sesame seeds 1 TBSP 45 0g 0g 0 5g Fats Shellfish: Clams, crab, lobster, scallops, shrimp, imitation shellfish 1 OZ 35 0g 7g 0 1g Proteins Shortening or lard 1 TSP 45 0g 0g 0 5g Fats Shredded Wheat 0.5 CUP 80 15g 3g 0 1g Starches Sour cream, reduced fat 3 TBSP 45 0g 0g 0 5g Fats Sour cream, regular 2 TBSP 45 0g 0g 0 5g Fats Soy milk 1 CUP g 8g 3 5g Milks Soy milk, low fat or fat free 1 CUP 90 12g 8g 0 3g Milks Spinach 1 CUP 25 5g 2g 0 0g Vegetables Squash, winter (acorn, butternut, 1 CUP 80 15g 3g 0 1g Starches pumkin) Strawberries 1.25 CUP 60 15g 0g 0 0g Fruits Sugar frosted cereal 0.5 CUP 80 15g 3g 0 1g Starches Summer squash 1 CUP 25 5g 2g 0 0g Vegetables Sweet acidophilus milk 1 CUP g 8g 3 5g Milks Tahini or sesame paste 2 TSP 45 0g 0g 0 5g Fats Tangerines, small 2 Each 60 15g 0g 0 0g Fruits Copyright Exercise Video Library Page 9
10 Tofu 0.5 CUP 75 0g 7g 3 5g Proteins Tomato 1 CUP 25 5g 2g 0 0g Vegetables Tomato sauce 1 CUP 25 5g 2g 0 0g Vegetables Tomato/vegetable juice 1 CUP 25 5g 2g 0 0g Vegetables Tomatoes, canned 1 CUP 25 5g 2g 0 0g Vegetables Tortilla, corn (6") 1 Each 80 15g 3g 0 1g Starches Tortilla, flour (10") 0.33 Each 80 15g 3g 0 1g Starches Tortilla, flour (6") 1 Each 80 15g 3g 0 1g Starches Tuna (canned in oil, drained) 1 OZ 55 0g 7g 0 3g Proteins Turnips 1 CUP 25 5g 2g 0 0g Vegetables Veal: Cutlet (ground or cubed, 1 OZ 75 0g 7g 3 5g Proteins unreaded) Veal: Lean chop, roast 1 OZ 55 0g 7g 0 3g Proteins Waffle (4") 1 Each 80 15g 3g 0 1g Starches Walnuts, English Nuts 4 PCS 45 0g 0g 0 5g Fats Water chestnuts 1 CUP 25 5g 2g 0 0g Vegetables Watercress 1 CUP 25 5g 2g 0 0g Vegetables Watermelon 1.25 CUP 60 15g 0g 0 0g Fruits Wheat germ 3 TBSP 80 15g 3g 0 1g Starches Whole Milk 1 CUP g 8g 5 8g Milks Yam, sweet potato, plain 0.5 CUP 80 15g 3g 0 1g Starches Yogurt, fat free, flavored, sweetened 0.66 CUP 90 12g 8g 0 3g Milks Yogurt, plain (made from whole milk) 0.75 CUP g 8g 5 8g Milks Yogurt, plain, fat free 0.66 CUP 90 12g 8g 0 3g Milks Yogurt, plain, low fat 0.75 CUP g 8g 3 5g Milks Zucchini 1 CUP 25 5g 2g 0 0g Vegetables Copyright Exercise Video Library Page 10
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