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 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 spray.

Food Choice Serving Size Carbohydrates Food Choice Serving Size Carbohydrates
Per Serving, Per Serving,
Meat and Poultry Selections, Vegetarian Selections,
Beef heart (ground) 3.5 oz, 3 carbs, Tofu (fat-free), 6 oz, 2 carbs,
Beef flank 3.5 oz, 0 carbs, Veg-e-burger, .34 cup, 3 carbs,
Beef Sirloin (ground) Veg-e-cutlet or No less than No more than
7% fat maximum, 3 oz, 0 carbs, meat substitute, 15 grams of 12 grams of
Beef round, 3.5 oz, 0 carbs, protein carbohydrate
per serving, per serving,
Chicken breast
(fresh or frozen), 3.5 oz, 0 carbs,
Chicken breast Seafood Selections,
(canned white,
water packed), 2.5 oz, 0 carbs, Catfish, 3.5 oz, 0 carbs,
Cold cuts Cod, 3.5 oz, 0 carbs,
(97-98% lean/fat-free), 2.5 oz, 1 carb, Crab, 3.5 oz, 1 carb,
Haddock, 3.5 oz, 0 carbs,
Pork Tenderloin (lean), 3 oz, 0 carbs,, Halibut, 3.5 oz, 0 carbs,
Turkey (white breast), 3.5 oz, 0 carbs, Lobster, 3.5 oz, 1 carb,
Turkey breast (ground) Orange roughy, 3.5 oz, 0 carbs,
97% fat free, 3.5 oz, 0 carbs, Perch, 3.5 oz, 0 carbs,
Veal, 3.5 oz, 0 carbs, Salmon, 3.5 oz, 0 carbs,
Scallops, 3.5 oz, 2 carbs,,
Sea Bass, 3.5 oz, 0 carbs,
Dairy Selections, Shark, 3.5 oz, 0 carbs,
Shrimp, 3.5 oz, 1 carb,
Cheese (fat-free), 2 oz, 0 carbs,
Snapper, 3.5 oz, 0 carbs,
Cottage cheese Sole, 3.5 oz, 0 carbs,
(lowfat, plain), 4 oz, 4 carbs, Swordfish, 3.5 oz, 0 carbs,
Egg Trout (Rainbow), 3.5 oz, 0 carbs,
(limit if cholesterol is Tuna
high or use EggBeaters), 1, 1 carb, (white, fresh
Egg whites (no yolks), 2, 1 carb, or frozen), 3.5 oz, 0 carbs,
Milk (nonfat) 1 cup, 12 carbs, Tuna
Yogurt (nonfat, plain), .5 cup, 9 carbs, (canned white
albacore, water-
packed), 2.5 oz, 0 carbs,
Lean for Life Protein Products, Turbot, 3.5 oz, 0 carbs,
Lean for Life Protein products may be used as a
protein serving. See page 32 for more information.,

2007 Lindora, Inc.

 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 Food Choice, Serving Size, Carbohydrates
Per Serving, Per Serving,
Bread (whole grain, Nutri-Grain (Barley), .75 cup, 26 carbs,
80 calories or less), 1 slice, 15 carbs, (Corn), .75 cup, 27 carbs,
Cheerios, .75 cup, 12 carbs, Nutri-Grain(Rye), .75 cup, 25 carbs,
Chex (Bran), .75 cup, 30 carbs, (Wheat), .75 cup, 28 carbs,
(Corn), .75 cup, 19 carbs, Oatmeal (cooked), .5 cup, 12 carbs,
(Rice), .75 cup, 19 carbs, Post Oat Flakes, .75 cup, 21 carbs,
(Wheat), .75 cup, 28 carbs, Post Bran Flakes, .75 cup, 23 carbs,
Cream of Wheat Product 19, .75 cup, 21 carbs,
(cooked), .5 cup, 13 carbs, Rice Krispies, .75 cup, 18 carbs,
Cream of Rice, .5 cup, 14 carbs, Shredded Wheat
Crispix, .75 cup, 19 carbs, (or Wheat Bran), .75 cup, 23 carbs,
Grapenut Flakes, .75 cup, 17 carbs, Special K, .75 cup, 16 carbs,
Kashi (Puffed), .75 cup, 12 carbs, Team Flakes, .75 cup, 27 carbs,
Kelloggs 40+ Toasties, .75 cup, 18 carbs,
(Bran Flakes), .75 cup, 23 carbs, Total (Wheat), .75 cup, 17 carbs,
Life, .75 cup, 24 carbs, (Corn), .75 cup, 18 carbs,
Malt-O-Meal Wheaties, .75 cup, 18 carbs,
(cooked), .5 cup, 13 carbs,

VEGETABLES,
Your choice of one serving each at lunch and dinner. Measure raw, frozen (thawed), water
packed (drained), unless otherwise stated. No sugar added.,

Food Choice Serving Size Carbohydrates Food Choice Serving Size Carbohydrates
Per Serving, Per Serving
Asparagus, 1 cup, 8 carbs, Mushrooms, raw, 2 cups, 7 carbs,
Bean sprouts, 1 cup, 14 carbs, Okra, 1 cup, 8 carbs,
Broccoli, 1 cup, 5 carbs, Onion, .5 cup, 6 carbs,
Cabbage, 1 cup, 5 carbs, Pepper
Carrots, .5 cup, 8 carbs, (red or green), 1 small, 4 carbs,
Celery, 1 cup, 6 carbs, Spinach (Raw), 2 cups, 4 carbs,
Chinese pea pods, 1 cup, 11 carbs, (Cooked), 1 cup, 7 carbs,
Cauliflower, 1 cup, 5 carbs, String beans, 1 cup, 8 carbs,
Collard greens, 1 cup, 8 carbs, Sauerkraut, 1 cup, 10 carbs,
Cucumbers, 1 cup, 3 carbs, Tomato, 1 small, 5 carbs,
Jicama, .5 cup, 5 carbs, Zucchini, 1 cup, 4 carbs,

2007 Lindora, Inc.

 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*). Choose
fresh, frozen (thawed), or water packed (without sugar or fruit juice).,
Food Choice Serving Size Carbohydrates Food Choice Serving Size Carbohydrates
Per Serving, Per Serving,
Apple, 1, 2.5 Kiwi, medium (3 oz), 11 carbs,
inch diameter,, 17 carbs Mango, .5 cup, sliced, 14 carbs,
Applesauce Nectarine, .5 cup, sliced, 8 carbs,
(unsweetened), .5 cup, 14 carbs, Orange*, 1 small, 14 carbs,
Apricots (fresh), 2 medium, 9 carbs, Orange juice
(dried), 4 halves, 9 carbs, (unsweetened), 4 oz, 12 carbs,
Banana, .5 small, 13 carbs, Papaya, .5 cup, cubed, 7 carbs,
Blackberries, .67 cup, 12 carbs, Peach, 1 small, 10 carbs,
Blueberries, .67 cup, 14 carbs, Pear (Bartlett), .5 small, 13 carbs,
Boysenberries, .67 cup, 11 carbs, Persimmon, 1, 8 carbs,
Casaba melon, .25, Pineapple, .5 cup, cubed, 10 carbs,
(6.5 inch diameter) 4 carbs, Raisins, .5 oz, 11 carbs,
Cantaloupe , .25, Raspberries, .67 cup, 10 carbs,
(6 inch diameter) 11 carbs, Rhubarb, 1 cup, 7 carbs,
Cherries, 10, 11 carbs, Strawberries, 1 cup, 11 carbs,
Dates, 2, 13 carbs, Tangerine*, 1 (2.5 dia.), 9 carbs,
Grapefruit*, .5 small, 10 carbs, Watermelon, .5 cup, cubed, 6 carbs,
Grapefruit juice*, 4 oz, 11 carbs,
Honeydew melon, .2,
(6.5 inch diameter) 20 carbs,

MISCELLANEOUS,
Your choice of one serving, twice per day, with the meals of your choice.,

Food Choice Serving Size Carbohydrates Food Choice Serving Size Carbohydrates
Per Serving Per Serving
Coffee creamer Margarine
(non-dairy (nonfat, 5 cal max), 1 Tbsp., 0 carbs,
powdered, fat-free), 1 tsp., 2 carbs, Mustard, 1 tsp., 0 carbs,
Gelatin (diet), .5 cup, 0 carbs, Peppers, jalapeno, 2 small, 2 carbs,
Green onion (tops), 1 tsp., 0 carbs, Pimento, 2 small, 1 carbs,
Horseradish, 1 tsp., 1 carb, Radishes, 2 medium, 1 carb,
Vinegar (unseasoned), 2 Tbsp.,, 2 carbs,,

2007 Lindora, Inc.