FOOD CHOICES, SERVINGS, AND CARBOHYDRATE …

1 food CHOICES, SERVINGS, AND CARBOHYDRATE COUNTS,PROTEIN, Your choice of one serving each at breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack. Be sure to weigh meat, seafood, and poultry (raw, skinned, and boned), with all visible fat removed. Broil, boil, barbecue, microwave, roast, or fry in a nonstick pan using a nonfat, nonstick choice serving Size Carbohydrates Per serving ,Meat and Poultry Selections, Beef heart (ground) oz, 3 carbs,Beef flank oz, 0 carbs, Beef Sirloin (ground) 7% fat maximum, 3 oz, 0 carbs,Beef round, oz, 0 carbs,Chicken breast (fresh or frozen), oz, 0 carbs,Chicken breast (canned white, water packed), oz, 0 carbs,Cold cuts (97-98% lean/fat-free)

2 , oz, 1 carb,Pork Tenderloin (lean), 3 oz, 0 carbs,,Turkey (white breast), oz, 0 carbs,Turkey breast (ground) 97% fat free, oz, 0 carbs,Veal, oz, 0 carbs,Dairy Selections,Cheese (fat-free), 2 oz, 0 carbs,Cottage cheese (lowfat, plain), 4 oz, 4 carbs,Egg (limit if cholesterol is high or use EggBeaters), 1, 1 carb,Egg whites (no yolks), 2, 1 carb,Milk (nonfat) 1 cup, 12 carbs,Yogurt (nonfat, plain), .5 cup, 9 carbs,Lean for Life Protein Products,Lean for Life Protein products may be used as a protein serving .

3 See page 32 for more information., food choice serving Size Carbohydrates Per serving ,Vegetarian Selections,Tofu (fat-free), 6 oz, 2 carbs,Veg-e-burger, .34 cup, 3 carbs,Veg-e-cutlet or meat substitute,No less than15 grams of protein per serving ,No more than12 grams of CARBOHYDRATE per serving , 2007 Lindora, Selections,Catfish, oz, 0 carbs,Cod, oz, 0 carbs,Crab, oz, 1 carb,Haddock, oz, 0 carbs,Halibut, oz, 0 carbs,Lobster, oz, 1 carb,Orange roughy, oz, 0 carbs,Perch, oz, 0 carbs,Salmon, oz, 0 carbs,Scallops, oz, 2 carbs,,Sea Bass, oz, 0 carbs,Shark, oz, 0 carbs,Shrimp, oz, 1 carb,Snapper, oz, 0 carbs,Sole, oz, 0 carbs.

4 Swordfish, oz, 0 carbs,Trout (Rainbow), oz, 0 carbs,Tuna (white, fresh or frozen), oz, 0 carbs,Tuna (canned white albacore, water- packed), oz, 0 carbs,Turbot, oz, 0 carbs, food choice serving Size Carbohydrates Per serving ,Bread (whole grain, 80 calories or less), 1 slice, 15 carbs,Cheerios, .75 cup, 12 carbs,Chex (Bran), .75 cup, 30 carbs, (Corn), .75 cup, 19 carbs, (Rice), .75 cup, 19 carbs, (Wheat), .75 cup, 28 carbs,Cream of Wheat (cooked).

5 5 cup, 13 carbs,Cream of Rice, .5 cup, 14 carbs,Crispix, .75 cup, 19 carbs,Grapenut Flakes, .75 cup, 17 carbs,Kashi (Puffed), .75 cup, 12 carbs,Kellogg s 40+ (Bran Flakes), .75 cup, 23 carbs,Life, .75 cup, 24 carbs,Malt-O-Meal (cooked), .5 cup, 13 carbs,GRAINS, Your breakfast menu includes your choice of either one serving of fruit OR one serving of grain from the following list:, food choice , serving Size, Carbohydrates Per serving ,Nutri-Grain (Barley), .75 cup, 26 carbs, (Corn).

6 75 cup, 27 carbs,Nutri-Grain(Rye), .75 cup, 25 carbs, (Wheat), .75 cup, 28 carbs,Oatmeal (cooked), .5 cup, 12 carbs,Post Oat Flakes, .75 cup, 21 carbs,Post Bran Flakes, .75 cup, 23 carbs,Product 19, .75 cup, 21 carbs,Rice Krispies, .75 cup, 18 carbs,Shredded Wheat (or Wheat Bran), .75 cup, 23 carbs,Special K, .75 cup, 16 carbs,Team Flakes, .75 cup, 27 carbs,Toasties, .75 cup, 18 carbs,Total (Wheat), .75 cup, 17 carbs, (Corn), .75 cup, 18 carbs,Wheaties, .75 cup, 18 carbs,VEGETABLES, Your choice of one serving each at lunch and dinner.

7 Measure raw, frozen (thawed), water packed (drained), unless otherwise stated. No sugar added., food choice serving Size Carbohydrates Per serving ,Asparagus, 1 cup, 8 carbs,Bean sprouts, 1 cup, 14 carbs,Broccoli, 1 cup, 5 carbs,Cabbage, 1 cup, 5 carbs,Carrots, .5 cup, 8 carbs,Celery, 1 cup, 6 carbs,Chinese pea pods, 1 cup, 11 carbs,Cauliflower, 1 cup, 5 carbs,Collard greens, 1 cup, 8 carbs,Cucumbers, 1 cup, 3 carbs,Jicama, .5 cup, 5 carbs, food choice serving Size Carbohydrates Per ServingMushrooms, raw, 2 cups, 7 carbs,Okra, 1 cup, 8 carbs,Onion.

8 5 cup, 6 carbs,Pepper (red or green), 1 small, 4 carbs,Spinach (Raw), 2 cups, 4 carbs, (Cooked), 1 cup, 7 carbs,String beans, 1 cup, 8 carbs,Sauerkraut, 1 cup, 10 carbs,Tomato, 1 small, 5 carbs,Zucchini, 1 cup, 4 carbs, 2007 Lindora, Inc. 2007 Lindora, choice serving Size Carbohydrates Per serving ,Apple, 1, inch diameter,, 17 carbsApplesauce (unsweetened), .5 cup, 14 carbs,Apricots (fresh), 2 medium, 9 carbs, (dried), 4 halves, 9 carbs,Banana, .5 small, 13 carbs,Blackberries.

9 67 cup, 12 carbs,Blueberries, .67 cup, 14 carbs,Boysenberries, .67 cup, 11 carbs,Casaba melon, .25, ( inch diameter) 4 carbs,Cantaloupe , .25, (6 inch diameter) 11 carbs,Cherries, 10, 11 carbs,Dates, 2, 13 carbs,Grapefruit*, .5 small, 10 carbs,Grapefruit juice*, 4 oz, 11 carbs,Honeydew melon, .2, ( inch diameter) 20 carbs,FRUITS,Your choice of one serving each at breakfast (when not choosing a grain), lunch and dinner. Be sure your daily fruit choices include at least one citrus (indicated with an asterisk*).

10 Choose fresh, frozen (thawed), or water packed (without sugar or fruit juice)., food choice serving Size Carbohydrates Per serving ,Kiwi, medium (3 oz), 11 carbs,Mango, .5 cup, sliced, 14 carbs,Nectarine, .5 cup, sliced, 8 carbs,Orange*, 1 small, 14 carbs,Orange juice (unsweetened), 4 oz, 12 carbs,Papaya, .5 cup, cubed, 7 carbs,Peach, 1 small, 10 carbs,Pear (Bartlett), .5 small, 13 carbs,Persimmon, 1, 8 carbs,Pineapple, .5 cup, cubed, 10 carbs,Raisins, .5 oz, 11 carbs,Raspberries.