carb counter and acceptable foodS liSt

2012 Atkins Nutritionals, Inc.

(1111)

CONTENTS
atkins products . . . . . . . . . . . . . . . . . . beverages . . . . . . . . . . . . . . . . . . . . . alcoholic beverages . . . . . . . . . . . . . . breads, crackers and Muffins . . . . . . . . cereals and cereal bars . . . . . . . . . . . breakfast pastries, pancakes and Waffles fruit . . . . . . . . . . . . . . . . . . . . . . . . . cheese, cream cheese and eggs . . . . . butter, Sour cream and Yogurt . . . . . . . . Jams, Syrups and Sweeteners . . . . . . . . Sauces, Gravies and Marinades . . . . . . condiments and Seasonings . . . . . . . . . fats, oils and Salad dressings . . . . . . . Soups . . . . . . . . . . . . . . . . . . . . . . . . fish and Shellfish . . . . . . . . . . . . . . . . beef, lamb and pork . . . . . . . . . . . . . . poultry . . . . . . . . . . . . . . . . . . . . . . . nuts, nut butters and Seeds . . . . . . . . . Vegetables . . . . . . . . . . . . . . . . . . . . Grains, pasta and rice . . . . . . . . . . . . beans, legumes and tofu . . . . . . . . . . . desserts . . . . . . . . . . . . . . . . . . . . . . brownies, cakes and pies . . . . . . . . . . candy, cookies and Snacks . . . . . . . . . baking products . . . . . . . . . . . . . . . . . fast food . . . . . . . . . . . . . . . . . . . . . acceptable foods list . . . . . . . . . . . . . notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pg 4 . pg 6 . pg 10 . pg 11 . pg 15 . pg 17 . pg 19 . pg 23 . pg 25 . pg 26 . pg 27 . pg 30 . pg 32 . pg 34 . pg 37 . pg 40 . pg 43 . pg 45 . pg 46 . pg 53 . pg 56 . pg 57 . pg 61 . pg 62 . pg 67 . pg 68 . pg 71 . pg 77

atkinS carb counter

abbreViationS and SYMbolS
c = cup dia = diameter fl oz = fluid ounce g = gram lb = pound lg = large med = medium n/a = not applicable oz = ounce pkt = packet sm = small sq = square tsp = teaspoon tbs = tablespoon w/ = with w/ o = without " = inch < = less than

Atkins and Net Carbs on atkins, you count grams of net carbs, which are the only carbs counted in the diet . unlike total carbs, net carbs dont include fiber (or sugar alcohols and glycerin), which have little impact on your blood-sugar levels . We have also supplied information on fat, protein and calories for reference only . Note: the inclusion of a food doesnt mean that its recommended on the atkins diet . a broad array of common foods is included, allowing you to compare those high in carbs with more appropriate foods .

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

AtkiNs ProduCts ATKINS ADVANTAGE MEAL BARS Chocolate Chip Cookie Dough Bar Chocolate Chip Granola Bar Chocolate Peanut Butter Bar Cookies n' Crme Bar Mudslide Bar Peanut Butter Granola Bar Peanut Fudge Granola Bar ATKINS ADVANTAGE SNACK/LIGhT MEAL BARS Caramel Chocolate Nut Roll Caramel Chocolate Peanut Nougat Bar Caramel Double Chocolate Crunch Bar Caramel Fudge Brownie Bar Cashew Trail Mix Bar Coconut Almond Delight Bar Dark Chocolate Almond Coconut Crunch Bar Dark Chocolate Decadence Bar Sweet & Salty Almond Crunch Bar ATKINS ADVANTAGE ShAKES Caf Caramel Shake Dark Chocolate Royale Shake Milk Chocolate Delight Shake 4 Atkins Products 3 6 5 1 4 3 2 2 2 15 15 15 9 10 10 160 160 160 20 18 22 19 19 18 16 23 14 8 11 11 10 6 6 8 10 5 3 3 4 3 5 2 3 4 4 8 10 10 10 7 7 5 10 7 12 11 9 9 11 15 15 6 15 180 180 160 170 170 200 190 150 200 29 18 22 20 19 18 17 11 6 10 10 5 5 9 3 3 2 3 3 3 2 15 17 19 15 15 15 16 11 8 12 9 10 11 10 240 200 240 180 210 210 210

Mocha Latte Shake Strawberry Shake Vanilla Shake ATKINS DAy BREAK MORNING SNACK/ LIGhT BREAKfAST BARS Apple Crisp Bar Blueberry Almond Baked Square Cherry Pecan Bar Chocolate Chip Crisp Bar Chocolate Hazelnut Bar Chocolate Oatmeal Fiber Bar Cinnamon Bun Bar Cranberry Almond Bar Oatmeal Cinnamon Baked Square Peanut Butter Fudge Crisp Bar Vanilla Fruit & Nut Bar ATKINS DAy BREAK ShAKES Creamy Chocolate Shake Strawberry Banana Shake Wild Berry Shake ATKINS ENDuLGE TREAT BARS Caramel Nut Chew Bar Chocolate Caramel Mousse Bar Chocolate Coconut Bar

5 2 2

2 1 1

2 1 1

15 15 15

9 9 9

160 160 160

17 24 15 16 18 24 18 16 24 14 18

7 10 4 6 7 10 5 5 10 8 5

4 6 6 3 3 7 3 2 6 2 5

10 5 5 10 6 6 10 10 5 10 5

5 7 11 6 14 5 8 6 7 7 13

130 130 160 140 180 130 160 150 140 150 180

10 10 10

7 7 7

3 2 2

10 10 10

9 9 9

140 140 140

17 23 19

6 9 9

2 2 3

5 3 5

8 4.5 12

130 120 170

Atkins Products 5

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Chocolate Crme Sandwich Cookies Nutty Fudge Brownie Peanut Butter Cups Peanut Caramel Cluster Bar ATKINS CuISINE All Purpose Baking Mix Penne BeverAges ALMOND MILK Vanilla, unsweetened BuTTERMILK Cultured from 1% milk, 1 C Cultured from skim milk, 1 C ChOCOLATE DRINKS Carnation Hot Cocoa, w/ marshmallows, 1 pkt Nestl Hot Cocoa, no sugar added, 1 pkt Nestl Hot Cocoa, Rich Chocolate, 1 pkt Nesquik chocolate drink, 8 fl oz YooHoo, 8 fl oz COffEE Brewed (regular, decaf), 8 fl oz Cappuccino, sugar free ultra creamy mix, 3 tbs

23 18 18 13 11 37

5 6 5 6 6 18

5 2 2 3 5 19

3 7 2 7 20 11

7 12 13 10 4.5 1

130 170 160 140 150 140

Instant powder, 1 tsp CREAM Half and half, 1 tbs Heavy, liquid, 1 tbs Heavy, whipped, 2 tbs Light, 1 tbs CREAMER, NON-DAIRy Coffee-mate, fat-free hazelnut, 1 tbs Coffee-mate, plain, 1 tbs Gatorade Most flavors, 8 fl oz JuICES, fRuIT Apple, 4 fl oz Apricot nectar, 4 fl oz Cranberry juice cocktail, 4 fl oz Cranberry juice cocktail, frozen, concentrate, 2 tbs Ocean Spray Cranberry Juice Cocktail, light, 4 fl oz Dole Orange Peach Mango, 4 fl oz Dole Orange Strawberry Banana, 4 fl oz Fruit punch, 4 fl oz Grape, 4 fl oz Grapefruit, sweetened, 4 fl oz Grapefruit, unsweetened, 4 fl oz Guava nectar, 4 fl oz

0.7 0.6 0.4 0.4 0.6 5 2 15.2 14.5 18.1 18.2 18.6 5.6 14 14 14.8 18.9 13.9 11.1 19

0 0 0 0 0 0 0 0 0.1 0.8 0.1 0 0 0 0 0.1 0.1 0.1 0.1 1

0.7 0.6 0.4 0.4 0.6 5 2 15.2 14.4 17.3 18.1 18.6 5.6 14 14 14.6 18.8 13.8 11 18

0.2 0.4 0.3 0.3 0.4 0 0 0 0.1 0.5 0 0 0 0.5 0.5 0 0.7 0.7 0.6 0.2

0 1.7 5.5 5.5 2.9 0 1 0 0.1 0.1 0.1 0 0 0 0 0 0.1 0.1 0.1 0.1

4 20 51 52 29 25 20 6 58 70 72 73 23 60 60 58 77 58 47 74

2 13 11.7

1 0 0

1 13 11.7

1 9 8.1

3 2.5 2.2

40 110 99

23 10 15 33 40 0.1 3

0.8 0 0 1 0 0 0

22.2 10 15 32 40 0.1 3

1 2 1 7 3 0.3 1

3 0.4 3 8 1.5 0 2

120 50 80 230 180 2 50

6 BeverAges

BeverAges 7

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Lemon, 2 tbs Lime, 2 tbs Mango nectar, 4 fl oz Orange, fresh, 4 fl oz Orange, from concentrate, 4 fl oz Passion fruit, 4 fl oz Peach nectar, 4 fl oz Pear nectar, 4 fl oz Pineapple, 4 fl oz Prune, 4 fl oz Tropicana Tangerine Orange, 4 fl oz JuICES, VEGETABLE Carrot, 4 fl oz Clam & tomato, 4 fl oz Tomato, 4 fl oz Vegetable juice cocktail, 4 fl oz LEMONADE Crystal Light, prepared, 8 fl oz Prepared from concentrate, 8 fl oz Prepared from powder, 8 fl oz MILK Condensed, canned, 2 tbs Evaporated, 2%, 2 tbs Evaporated, whole, 2 tbs Low fat, 1 C Nonfat (skim), 1 C

2 2.1 18.9 12.9 13.4 16.8 17.3 19.7 16.1 22.3 12.5 11 13.2 5.2 5.5 0 34 26.9 20.8 3.5 3.2 12.2 12.2

0.1 0.1 0.9 0.3 0.3 0.2 0.8 0.8 0.3 1.3 0 1 0.5 0.5 1 0 0 0 0 0 0 0 0

1.9 2 18 12.7 13.2 16.6 16.6 19 15.8 21.1 12.5 10 12.7 4.7 4.5 0 34 26.9 20.8 3.5 3.2 12.2 12.2

0.1 0.1 0.3 0.9 0.9 0.5 0.3 0.1 0.4 0.8 1 0.9 0.7 0.9 0.8 0 0.2 0 3 2.3 2.2 8.2 8.3

0 0 0.1 0.3 0.1 0.1 0 0 0.1 0 0 0.2 0.2 0.1 0.1 0 0.2 0 3.3 0.6 2.4 2.4 0.2

6 6 73 56 56 63 67 75 66 91 55 47 58 21 23 5 131 103 123 29 42 102 83

Reduced fat, 2%, 1 C Whole, 1 C MILK, fLAVORED Hershey's Chocolate, reduced fat, 4 fl oz Nesquik Double Chocolate, 8 fl oz Parmalat Strawberry, Low fat, 8 fl oz NaNtucket Nectar 100% Apple Juice, 8 fl oz Squeezed Blueberry Tea, 8 fl oz Squeezed Diet Lemon Tea, 8 fl oz RICE MILK Plain, 1 C Vanilla, 1 C SNapple Cranberry Raspberry, diet, 8 fl oz Kiwi Strawberry Juice Drink, 8 fl oz Tea, Lemon, diet, 8 fl oz Tea, Lemon, sweetened, 8 fl oz SODA (ALL BRANDS) Cola, 12 fl oz Diet soda, 12 fl oz Ginger ale, 12 fl oz Grape, 12 fl oz Lemon-lime, 12 fl oz Root beer, 12 fl oz

11.4 11

0 0

11.4 11

8.1 8

4.8 7.9

122 146

15 30 27 25 19 0 25 26 2 28 0 21 35.6 0 31.8 41.7 38.3 39.2

0 1 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0

15 29 27 24 19 0 25 26 2 28 0 21 35.6 0 31.8 41.7 38.3 39.2

4 8 7 0 0 0 1 1 0 0 0 0 0 0 0 0 0 0

2.5 9 3 0 0 0 2 2.3 0 0 0 0 0 0 0 0 0 0

100 230 150 100 80 0 120 130 10 110 21 80 153 0 124 160 147 152

8 BeverAges

BeverAges 9

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Seltzer/club soda, 12 fl oz StarbuckS Cappuccino, w/ whole milk, 12 fl oz Frappuccino, bottled, 1 bottle Latte, iced, w/ low fat milk, 12 fl oz Latte, w/ low fat milk, 12 fl oz Latte, w/ whole milk, 12 fl oz Mocha, w/ whole milk, 12 fl oz Mocha Frappuccino, 12 fl oz SOy MILK Plain, unsweetened, 8 fl oz Soy Dream, Chocolate, 8 fl oz Soy Dream, Vanilla, 8 fl oz Vitasoy, Light, 8 fl oz TEA Brewed, 8 fl oz Herbal, brewed, 8 fl oz Nestea Iced, diet, 8 fl oz Nestea Iced, sweetened, 8 fl oz AlCoholiC BeverAges BEER Beer, 12 fl oz Light beer, 12 fl oz Near beer, 12 fl oz O'Doul's Non-alcoholic, 12 fl oz

0 11 37 10 17 17 33 44 4 37 22 37 0.7 0.5 1.2 18

0 0 0 0 0 0 1 0 1 1 0 1 0 0 0 0

0 11 37 10 17 17 32 44 3 36 22 36 0.7 0.5 1.2 18

0 7 7 7 12 11 12 6 7 7 7 7 0 0 0 0

0 7 3.5 3 6 11 20 3 4 3.5 4 3.5 0 0 0 0

0 140 200 9 170 210 340 230 80 210 150 210 2 2 3 65

Sharp's Non-alcoholic, 12 fl oz COCKTAILS Bloody Mary, 3 fl oz Margarita, 3 fl oz Pia Colada, 3 fl oz Screwdriver, 3 fl oz hARD LIquOR Bourbon, gin, rum, vodka, etc., any proof, 1 fl oz ShERRy Dessert, dry, 3 fl oz Dessert, sweet, 3 fl oz Non-alcoholic, 3 fl oz Sherry, dry, 3 fl oz WINE Red, 3 fl oz White, 3 fl oz Wine cooler, 3 fl oz

12.1 3.5 15 23.4 9.1

0 0.3 0.1 0.3 0.2

12.1 3.2 14.9 23.1 8.9

0.4 0.5 0.1 0.5 0.5

0 0.1 0.1 2 0.1

58 88 236 181 90

0 4.2 12.2 1.1 1.4 1.8 0.8 5.9

0 0 0 0 0 0 0 0

0 4.2 12.2 1.1 1.4 1.8 0.8 5.9

0 0.2 0.2 0.5 0.2 0.2 0.1 0.1

0 0 0 0 0 0 0 0

82 130 158 6 72 74 70 49

BreAds, CrACkers ANd MuffiNs BAGELS Cinnamon raisin, 4 dia 65.1 37.9 55.5 2.7 1.6 2.4 62.4 36.3 53 11.6 7.5 11.6 2 1.1 1.8 323 195 283

12.8 4.6 5 15

0 0 0 0

12.8 4.6 5 15

1.7 0.7 1.1 0.7

0 0 0 0

154 99 32 70

Plain, 3 dia Plain, poppy, sesame, 4 dia

10 Alcoholic BeverAges

BreAds, crAckers And Muffins 11

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

BISCuITS Gold Medal, 1 Grands!, 1 Homemade, 2 dia Hungry Jack Fluffy, refrigerated, 1 Pillsbury Buttermilk, refrigerated, 1 BREADS Breadsticks, brown & serve, 1 Breadsticks, sesame, 1 sm Cornbread, 2 sq French, 1 oz slice Italian, 1 oz slice Oatmeal, 1 oz slice Pita, white, 6 dia Pita, whole wheat, 6 dia Pumpernickel, 1 oz slice Raisin, 1 oz slice Rye, 1 oz slice Sourdough, 1 oz slice White, 1 oz slice Whole grain, 1 oz slice Whole wheat, 1 oz slice CRACKERS 100% Stoned Wheat, 3 Barbara's Rite Lite Rounds, 5 Brown-rice snaps, 8 8.2 12 11 1.2 0 1 7 12 10 1.1 1 1 2.1 <1.0 0 53 55 50 28 2 22.7 16 14.2 13.8 33.4 47.4 13.5 14.8 13.7 14.7 14 14.3 14.6 1 0 1.9 0.7 0.8 1.1 1.3 4.5 1.8 1.2 1.6 0.9 0.7 1.9 2 27 2 20.7 15.3 13.4 12.6 32.1 42.9 11.6 13.6 12.1 13.9 13.4 12.4 12.6 7 0 4 3.3 2.5 2.4 5.5 8.9 2.5 2.2 2.4 2.5 2.3 3.1 3.1 1.5 0 4.9 0.5 1 1.3 0.7 1.2 0.9 1.3 0.9 0.9 1 1.2 1 150 15 152 82 77 76 165 232 71 78 73 78 76 77 75 22 25 26.8 11.4 30.4 0.5 0.8 0.9 0.4 0 21.5 24.3 25.9 11 30.4 3 4 4.2 1.7 5 7 9 9.8 4.1 1.4 160 200 212 89 154

Carr's Water Biscuit, 5 Carr's Whole Wheat, 2 Cheez-It, 27 Matzoh, plain, Melba Toast, 2 Pepperidge Farm Water Biscuit, 4 Ritz, 5 Saltines, 5 San-J Teriyaki Brown Rice, 3 Town House, 4 Triscuit, 3 Uneeda Biscuits, 2 Wheat Thins, 8 Wheatsworth, 5 Zwieback, 1 CRISpBREADS Bran-a-Crisp, 1 Finn Crisp, 3 Kavli Crispy Thin, 3 Ryvita Flavorful Fiber, 2 Wasa Hearty Rye, 1 fLATBREADS Harvest Crisp 5-Grain, 13 JJ Flats, 1 Nejaimes Lavash,

13 11 17 11.8 7.7 11.4 10 10.8 13 8.3 10 10.5 10 10 6 6 27 13 16 9 23 9 10

1 1 1 0.4 0.6 0 0 0.4 0.5 0.3 1.5 0.2 0.4 1 0 2 6 2 4 2 1 1 1

12 10 16 11.4 7 11.4 10 10.4 12.5 8 8.5 10.3 9.6 9 6 4 21 11 11 7 22 8 9

2 1 3 1.4 1.2 1.7 1 1.4 1.5 1 1.5 1.5 1.2 2 1 1 3 1 2 1 3 2 2

1.5 3.5 8 0.2 0.3 1.3 4 1.8 0.5 4.2 2 1.5 5.9 3.5 1 0 0 0 0 0 3.5 2 2

70 80 150 56 39 61 80 65 60 75 60 65 68 80 35 20 105 60 60 45 130 60 70

12 BreAds, crAckers And Muffins

BreAds, crAckers And Muffins 13

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

HealtH Valley Sesame, low fat, 5 Stoned Wheat, low fat, 5 ENGLISh MuffINS Cinnamon raisin, 1 Plain, 1 Sourdough, 1 Whole wheat, 1 GARLIC BREAD Pepperidge Farm, 1 MuffINS Banana nut, 2 oz Blueberry, 2 oz Blueberry, toaster, 2 oz Bran, 2 oz Corn, 2 oz ROLLS Dinner, brown & serve, 1 oz Hamburger, 1 oz Pillsbury Crescent, refrigerated, 1 Sara Lee Croissant, original, 1 White, hard, 1 oz Whole wheat, 1 oz STuffING Cornbread, stove top, C 19 1 18 3 8 160 14.6 21.7 11 20 14.9 14.5 0.6 0.9 0 1 0.7 2.1 14 20.1 11 19 14.3 12.4 3 4 2 4 2.8 2.5 1.8 1.8 6 8 1.2 1.3 87 120 110 170 83 75 29 27.2 17.6 23.7 28.9 1 1.5 0.6 4 1.9 28 25.8 17 19.7 26.9 3 3.1 1.5 4 3.4 7 3.7 3.1 7.3 4.8 190 157 103 163 173 20.8 0 20.8 5 10 186 27.9 26.2 26.2 26.7 1.5 1.5 1.5 4.4 26.4 24.7 24.7 22.2 4.3 4.4 4.3 5.8 1.5 1 1 1.4 139 134 132 134 10 10 1 1 9 9 2 2 1.5 1 60 60

Turkey, stove top, C TORTILLAS Corn, w/ o added salt, 1 Flour, medium, 6", 1 La Tortilla Factory, low-carb, all flavors, 1 Whole wheat, 1

20 12.1 15.4 10 20

1 1.4 0.9 7 1.9

19 10.7 14.5 3 18.1

4 1.5 2.5 5 2.9

9 0.6 2.2 2 0.4

170 58 94 60 73

CereAls ANd CereAl BArs CEREAL, hOT, COOKED Cream of Rice, C Cream of Wheat, instant, prepared w/ water, C Cream of Wheat, flavored, 1 pkt Farina, C Grits, C Maltex, C OATMEALS Cinnamon spice, 1 pkt Blueberry & cream, 1 pkt Instant, 1 pkt Plain (all cuts of oats), C Wheatena, C CEREAL, READy-TO-EAT All-Bran, C Apple Jacks, C Bran Buds, C 23.5 13.7 33 10 0.5 19.4 13.5 13.2 13.6 3.8 0.5 4.5 1 0.3 1.5 82 58 120 35.9 26.1 18.1 12.6 14.3 3 2 3.1 2 3.3 32.9 24.1 15.1 10.7 11.1 3.9 2.7 4.4 3 2.4 2.1 2.7 1.7 1.2 0.6 172 135 105 73 68 13.9 15.8 29 12.2 15.7 19.7 0.1 1.5 0.5 0.4 0.2 1.1 13.8 14.3 28.5 11.8 15.5 18.6 1.1 2.2 2.4 1.7 1.7 2.9 0.1 0.2 0.5 0.1 0.2 0.5 63 77 132 55 73 95

14 BreAds, crAckers And Muffins

cereAls And cereAl BArs 15

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Cheerios, C Cheerios, Multigrain, C Cocoa Puffs, C Complete Bran Flakes, C Corn Chex, C Corn Flakes, C Cracklin Oat Bran, C Crispix, C Fiber One, C Frosted Flakes, C Frosted Mini-Wheats, C Froot Loops, C Granola, C Grape Nuts Flakes, C Kashi, Honey Puffed, C Kashi, Puffed, C Kashi, Medley, C Kix, C Life, C Mothers Harvest Oat Flakes, C Nut & Honey Crunch, C Nutlettes, All-In-One Cereal, 1 C Oatmeal Squares, C Organic Soy Essence, C Product 19, C Protein Crunch, Plain, C

11.1 12.5 13.4 15.4 13 12.1 23.8 12.5 24 18.9 21.3 13.1 20.5 15.8 12.5 9.6 17.3 9.3 16.8 15.6 15.3 12 21.7 16.8 12.5 6

1.8 1.5 0.1 3.1 0.5 0.7 3.9 0.3 14.3 0.4 2.7 0.4 2 1.7 1 0.8 2 0.4 1.4 1.5 0.3 7 2.1 3.4 0.5 1

9.3 10 13.3 12.4 12.5 11.4 19.9 12.2 9.8 18.4 18.6 12.7 18.5 14.1 11.5 8.8 15.3 8.9 15.4 14.1 15 5 19.5 13.4 12 5

1.8 1 0.6 2 0.5 0.9 2.7 1.1 2.8 0.8 2.6 0.8 4.5 1.9 1.5 1.5 2 0.7 2.2 1.8 1.3 25 3.6 2 1.3 26

0.8 0.5 0.5 0.4 0.3 0.1 4.1 0.1 0.8 0.1 0.4 0.5 5.5 0.6 0.5 0.5 0.5 0.4 0.9 0.8 0.8 2 1.3 0.3 0.2 4

55 55 59 63 60 51 134 54 62 80 91 60 150 71 60 47 76 44 83 73 74 133 108 67 55 170

Puffed rice, C Raisin Bran, C Rice Krispies, C Shredded Spoonfuls, C Shredded Wheat, lg biscuits, 2 Shredded Wheat, sm biscuit, C Special K, C Spelt Flakes, C Puffed wheat, C Total, Wheat, C Trix, C Wheaties, C CEREAL BARS Chocolate-coated granola, 1 Natures Choice, Carob Chip Granola, 1 Nutri-Grain, Strawberry, 1 Peanut butter granola, 1 SnackWells, Blueberry, 1

6.3 21.4 11.1 20.2 38.8 17.2 11 11 10 15.9 13 12.1 22.7 16 27 14.7 29.3

0.1 3.3 0.1 2.9 5.6 2.1 0.4 1.5 1 1.8 0.5 1.5 1.2 2 1 0.7 1.2

6.2 18.1 11 18 33.2 15.1 10.6 9.5 9 14.2 12.5 10.6 21.5 14 26 14 28.1

0.4 2.4 0.8 2.7 5.2 2.4 3.5 2.5 1.5 2 0.5 1.6 2.2 2 2 2.3 1

0 0.8 0.2 1 0.8 0.4 0.2 0.5 0.3 0.5 0.8 0.5 7.3 2 3 5.6 0.3

28 90 50 80 163 76 59 50 45 70 60 55 158 80 140 114 121

BreAkfAst PAstries, PANCAkes ANd WAffles CINNAMON ROLLS Pepperidge Farm, 1 Pillsbury, w/ icing, refrigerated, 1 Pillsbury Grands Sweet Rolls, frozen, 1 Coffeecake, crumb topping, 2 oz 33 23 54 30 2 1 1 0.7 31 22 53 29.3 4 2 4 4 12 5 9 14.7 250 150 310 263

16 cereAls And cereAl BArs

BreAkfAst PAstries, PAncAkes And WAffles 17

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

DANISh Cinnamon, 2 oz Entenmanns, Pecan Pastry Ring, 2 oz Pepperidge Farm, Cheese, 2 oz DOuGhNuTS Apple Fritter, Dunkin Donuts, 1 Bow Tie, Dunkin Donuts, 1 Cake, 1 Chocolate Cake, Dunkin Donuts, 1 Glazed yeast, 1 fRENCh TOAST Aunt Jemima, frozen, 1 slice Homemade, 2 oz piece Pepperidge Farm, frozen, 1 slice pANCAKES Aunt Jemina, Blueberry, 1 From mix, 1 pancake Frozen, 6" dia Great Start, w/ sausage, 1 pkg TOASTER pASTRIES Health Valley, Low Fat Fruit Tart, 1 Pop-Tart, 1 Pop-Tart, Frosted, 1 Toaster Strudel Pastry, Cream Cheese, frozen, 1 28 32.2 37.4 24 1 0.8 0.5 1 27 31.5 36.9 23 2 2.7 2.2 3 2 9.2 5.3 11 130 219 204 200 14.3 28.3 28.7 52 0.3 1 1.8 3 14 27.3 26.9 49 2 6 3.8 14 2 5.9 2.4 25 83 168 167 490 18.5 17.5 23 0.5 0.7 1 18 16.8 22 4 5 5 2.2 7 5 110 149 160 63 39 23.4 19 26.6 2 1 0.7 1 0.7 61 38 22.7 18 25.9 5 4 2.4 3 3.8 15 15 10.8 14 13.7 400 310 198 210 242 25.3 24.6 21.8 0.7 1.1 0.9 24.6 23.5 20.9 4 3.2 5.2 12.7 16.1 9.6 229 246 201

WAffLES Aunt Jemima, Blueberry, 1 Eggo, Buttermilk, 1 Hungry Jack, Homestyle, 1 fruit Acerola, C Apple, med AppLESAuCE Sweetened, C Unsweetened, C ApRICOTS Canned, in juice, 3 halves Dried, 6 halves Fresh, 3 whole AVOCADOS California (Haas), C Florida, C BANANAS Banana, sm, 1 Banana chips, C BLACKBERRIES Fresh, C Frozen, unsweetened, C BLuEBERRIES Fresh, C 10.5 1.7 8.8 0.5 0.3 41 6.9 11.8 3.8 3.8 3.1 8.1 1 0.9 0.4 0.3 31 48 23.1 14.9 2.6 1.6 20.5 13.3 1 0.6 0.3 1.2 90 66 9.9 9 7.8 6.4 2.1 2.6 2.3 2.6 17.7 11.6 192 138 13.3 13 11.7 1.7 1.9 2.1 11.6 11.1 9.6 0.7 0.8 1.5 0 0.1 0.4 52 50 50 25.4 13.8 1.5 1.5 23.9 12.3 0.2 0.2 0.2 0.1 97 52 3.8 9.5 0.5 1.7 3.2 7.8 0.2 0.2 0.2 0.1 16 36 16.5 13 14.5 0.5 0.5 0.5 16 12.5 14 2 2.5 1.5 3 4 3 95 110 90

18 BreAkfAst PAstries, PAncAkes And WAffles

fruit 19

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Frozen, sweetened, C Frozen, unsweetened, C BOySENBERRIES Fresh, C Frozen, unsweetened, C Cherimoyas, C ChERRIES Sour, canned, in water, C Sour, fresh, C Sweet, canned, in water, C Sweet, fresh, C Cranberries, raw, no sugar, C DATES Chopped, C Fresh, 3 fIGS Canned, in water, C Fresh, sm, 1 fRuIT COCKTAIL Canned, in heavy syrup, C Canned, in water, C Gooseberries, raw, no sugar, C GRApEfRuITS Fresh, C Sections, C

25.2 9.4 6.9 8 13.8 10.9 6.3 14.6 9.7 6 62 18.3 17.4 7.7 23.5 10.1 7.6 9.5 9.3

2.4 2.1 3.8 3.5 1.8 1.3 0.8 1.9 1.3 2 6 1.9 2.7 1.3 1.2 1.2 3.2 1.7 1.3

22.8 7.4 3.1 4.5 12 9.6 5.5 12.7 8.3 4 56 16.4 14.7 6.4 22.2 8.9 4.4 7.8 8

0.5 0.3 0.5 0.7 1.3 0.9 0.5 1 0.7 0.2 1.8 0.5 0.3 0.3 0.5 0.5 0.7 0.7 0.7

0.2 0.5 0.3 0.2 0.5 0.1 0.2 0.2 0.6 0.1 0.4 0.1 0.1 0.1 0.1 0.1 0.4 0.1 0.1

93 40 31 33 58 44 26 57 42 23 240 68 30 30 91 38 33 37 37

GRApES Green seedless, C Slip skin (purple Concord), C Tokay/Empress/Redflame (red seedless), C GuAVAS Guava, C Guava paste, 2 tbs Kiwi, 1 whole Kumquat, 4 whole Lemon juice, 2 tbs Loganberries, C Loquat, sm, 10 LyChEES Fresh, C Fresh, whole, 10 MANGOS Dried, 1 piece Fresh, C MELONS Cantaloupe, balls, C Cantaloupe, med, 5 dia, Crenshaw melon, balls, C Honeydew, balls, C Watermelon, balls, C Nectarine, 1 whole 7.4 23.1 5.3 7.8 5.5 14.3 0.7 2.2 0.7 0.5 0.4 2.3 6.7 20.9 4.6 7.3 5.1 12 0.8 2.4 0.8 0.4 0.5 1.4 0.3 0.8 0.1 0.1 0.3 0.4 31 97 22 30 25 60 4.1 14 0.3 1.5 3.8 12.5 0.1 0.4 0.1 0.2 16 54 15.7 15.9 1.2 1.3 14.5 14.6 0.8 0.8 0.4 0.4 63 63 11.8 27.7 11.3 12.1 2.6 9.2 16.5 4.5 0.4 2.6 5 0.1 3.8 2.3 7.3 27.3 8.7 7.1 2.5 5.4 14.2 2.1 0 0.8 1.4 0.1 0.5 0.6 0.8 0 0.3 0.7 0 0.3 0.3 56 107 46 54 8 37 64 14.2 7.9 14.2 0.8 0.5 0.8 13.4 7.4 13.4 0.5 0.3 0.5 0.5 0.2 0.5 57 31 57

20 fruit

fruit 21

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

ORANGES Sections, C Whole, 1 pApAyAS Dried, 1 piece Fresh, sm, Passion fruit, C pEAChES Canned, in water, C Dried, 2 halves Fresh, sm, 1 whole pEARS Canned, in water, halves, C Fresh, med, Bartlett, 1 whole Fresh, sm, Bosc, 1 whole Persimmon, lg, C pINEAppLES Canned, in water, C Fresh, chunks, C pLuMS Dried (prune), 4 whole Dried (prune), canned, in heavy syrup, C Fresh, sm, 1 whole Purple, canned, in water, C Pomegranate, whole 22 fruit 21.1 32.5 3.7 13.7 6.6 2.4 4.5 0.4 1.3 0.2 18.7 28.1 3.3 12.5 6.4 0.9 1 0.2 0.5 0.4 0.2 0.2 0.2 0 0.1 80 123 16 51 26 10.2 9.6 1 0.9 9.2 8.7 0.5 0.3 0.1 0.3 39 38 9.5 25.1 21 15.6 2 4 3.3 3 7.6 21.1 17.7 12.6 0.2 0.7 0.5 0.5 0 0.7 0.6 0.2 35 98 82 59 7.5 16 7.5 1.6 2.1 1.2 5.9 13.8 6.3 0.5 0.9 0.7 0.1 0.2 0.2 29 62 31 14.9 14.9 13.8 2.7 2.7 6.1 12.2 12.2 7.7 0.9 0.5 1.3 0.2 0.1 0.4 59 59 57 10.6 16.3 2.2 3.4 8.4 12.9 0.9 1.4 0.1 0.1 42 64

RAISINS Golden, 1 tbs Seedless, 1 tbs RASpBERRIES Fresh, C Frozen, sweetened, C Rhubarb, fresh, C STRAWBERRIES Fresh, whole, C Frozen, sweetened, C Frozen, unsweetened, C Tangerine, sm, 1 whole 5.1 33 6.8 7.8 1.7 2.4 1.6 1.6 3.4 30.6 5.2 6.2 0.4 0.7 0.3 0.4 0.3 0.2 0.1 0.1 22 122 26 31 7.1 32.7 2.8 4.2 5.5 1.1 3 27.2 1.7 0.6 0.9 0.6 0.3 0.2 0.1 30 129 13 8.2 8.1 0.4 0.7 7.8 7.4 0.4 0.3 0 0.1 31 31

Cheese, CreAM Cheese ANd eggs ChEESE American cheese, 1 slice, oz American cheese food, 1 slice, oz Blue, crumbled, 2 tbs Boursin, 2 tbs Brie, 1 oz Camembert, 1 oz Cheddar, 1 oz Cheez Whiz, 2 tbs Cottage, 2% fat, C Cottage, creamed, C Cracker Barrel, 2 tbs 1.5 1.2 0.4 1 0.1 0.1 0.4 3 4.1 2.8 4 0 0 0 0 0 0 0 0.1 0 0 0 1.5 1.2 0.4 1 0.1 0.1 0.4 2.9 4.1 2.8 4 4.1 5 3.6 2 5.9 5.6 7.1 4 15.5 13.1 5 5.2 6.8 4.9 13 7.9 6.9 9.4 6.9 2.2 4.7 8 69 86 60 120 95 85 114 91 101 109 100

cheese, creAM cheese And eggs 23

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Edam, 1 oz Feta, 1 oz Fontina, 1 oz Goat, soft, 1 oz Gorgonzola, 1 oz Gouda, 1 oz Havarti, 1 oz Jarlsberg, 1 oz Laughing Cow, 1 wedge Mascarpone, 1 oz Mozzarella, part skim, 1 oz Mozzarella, whole milk, 1 oz Muenster, 1 oz Neufchatel, 2 tbs Parmesan, chunk, 1 oz Parmesan, grated, 1 tbs Port Wine spread, 2 tbs Provolone, 1 oz Ricotta, part skim, C Ricotta, whole milk, C Romano, chunk, 1 oz Romano, grated, 1 tbs Swiss Knight, 1 wedge Swiss, 1 oz Velveeta, 1 oz

0.4 1.2 0.4 0.3 0 0.6 0.8 1 1 0.6 0.8 0.6 0.3 2 0.9 0.2 4 0.6 3.2 1.9 1 0.2 0 1.5 2.8

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0.4 1.2 0.4 0.3 0 0.6 0.8 1 1 0.6 0.8 0.6 0.3 2 0.9 0.2 4 0.6 3.2 1.9 1 0.2 0 1.5 2.8

7.1 4 7.3 5.3 7 7.1 6.6 8.1 2.5 2 6.9 6.3 6.6 3 10.1 1.9 5 7.3 7 6.9 9 2 6 7.6 4.6

7.9 6 8.8 6 9 7.8 8.4 7.8 2 13.2 4.5 6.3 8.5 5 7.3 1.4 8 7.6 4.9 8 7.6 1.4 6 7.8 6.2

101 75 110 76 111 101 105 107 35 126 72 85 104 70 111 22 100 100 85 107 110 22 82 107 86

CREAM ChEESE Chive & onion, 2 tbs Plain, 2 tbs Strawberry, 2 tbs EGGS Fried, 1 egg Poached/broiled, 1 egg Scrambled, w/ milk, 1 egg Scrambled, egg substitute, C White, before cooking, C 0.4 0.4 1.3 1.4 0.4 0 0 0 0 0 0.4 0.4 1.3 1.4 0.4 6.2 6.3 6.8 3.6 6.6 6.8 5 7.5 4.1 0.1 87.3 73 101 58 32 2 0.8 5 0 0 0 2 0.8 5 2 2.2 1 10 10.1 9 110 101 100

Butter, sour CreAM ANd Yogurt BuTTER Butter, 1 tbs Butter, whipped, 1 tbs SOuR CREAM Light, 2 tbs Regular, 2 tbs yOGuRT daNNoN Light & Fit, Vanilla, nonfat, 8 oz Light & Fit, Carb Control, Vanilla, low fat, 4 oz Fruit on the Bottom, Strawberry, low fat, 6 oz 21 3 28 0 0 1 21 3 27 7 5 6 0 1.5 1.5 110 45 150 2.3 1.2 0 0 2.3 1.2 1.1 0.9 3.4 6 44 62 0 0 0 0 0 0 0.1 0 11.5 7 102 70

24 cheese, creAM cheese And eggs

Butter, sour creAM And Yogurt 25

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

FaGe Total 0% Greek Yogurt, Honey, nonfat, 5.3 oz Total 2% Greek Yogurt, Honey, low fat, 5.3 oz Total Classic Greek Yogurt, Plain, whole milk, 7 oz StoNyField orGaNic Smooth & Creamy, French Vanilla, whole milk, 8 oz Smooth & Creamy, Plain, nonfat, 6 oz yoplait Light, Blueberry Patch, nonfat, 6 oz Original, Strawberry, low fat, 6 oz 19 33 0 0 19 33 5 5 0 1.5 100 170 30 11 0 0 30 11 8 8 8 0 230 80 30 29 8 0 0 0 30 29 8 13 12 18 0 2.5 10 170 190 190

Honey, 1 tsp Molasses, 1 tsp pANCAKE SyRup Maple, 1 tbs Maple, flavored, 1 tbs Reduced calorie, 1 tbs Steels Sugar Free Chocolate Fudge sauce, 1 tbs SuGAR Brown, packed, 1 tsp Maple, 1 tsp Powdered, unsifted, 1 tsp White, 1 tsp SWEETENERS, NON-CALORIC Equal, 1 pkt 8 3.6 1.3 13.9 6.6 1-2.3 11.9 5.8 15.7 0 0.2 0 0.1 0.3 0 0.5 0.4 0 8 3.4 1.3 13.9 6.3 1-2.3 11.4 5.4 15.7 0 0 0 0 0.1 0 0.5 0.3 0 0 0 0 0 0 0 0.2 0.1 0 30 10 50 55 26 6-10 51 25 58 Splenda, 1 pkt Splenda, 1 tbs Stevia, 1 pkt Sugar Twin, brown, 1 tsp SweetN Low, 1 pkt

5.8 4.9 13.4 12 6.6 2.5 4.5 2.7 2.5 4.2

0 0 0 0 0 1 0 0 0 0

5.8 4.9 13.4 12 6.6 1.5 4.5 2.7 2.5 4.2

0 0 0 0 0 0.5 0 0 0 0

0 0 0 0 0 1.5 0 0 0 0

21 19 52 48 25 23 17 11 10 16

JAMs, sYruPs ANd sWeeteNers JAMS/pRESERVES Apple butter, 1 tbs Artificially sweetened, 1 tbs Grape jelly, 1 tbs Jam/preserves, 1 tbs Reduced sugar, 1 tbs Steeles jams, assorted flavors, 1 tbs ChOCOLATE SyRupS Hersheys, 1 tbs Hersheys Lite, 1 tbs Corn syrup, 1 tbs

0 1 1.6 1 0.4 1

0 0 0 0 0 0

0 1 1.6 1 0.4 1

0 0 0 0 0 0

0 0 0 0 0 0

0 4 6 4 1 0

sAuCes, grAvies ANd MAriNAdes BARBECuE SAuCE Forgione, 2 tbs Hunts Bold Original, 1 tbs Kraft Hickory Smoke, 1 tbs 1 6.5 4.5 0 0 0 1 6.5 4.5 0 0.2 0 0 0.1 0 15 30 20

26 JAMs, sYruPs And sWeeteners

sAuces, grAvies And MArinAdes 27

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Kraft Thickn Spicy, 1 tbs Rocky Mountain Sweetened, 2 tbs COCKTAIL SAuCE Kraft, 2 tbs Steels Sugar Free, 2 tbs Cranberry sauce, whole or jellied, 2 tbs Fish sauce, 1 tsp Hollandaise sauce, 2 tbs Kraft Tarter sauce, 2 tbs Steels, Hoisin sauce, 2 tbs pASTA SAuCE Contadina, Four Cheese, C DiGiorno, Alfredo, C Newmans Own, Five Cheese, C Newmans Own, Sockarooni, C Prego, Marinara, C Prego, Traditional, C Ragu, Old World Style, C Raos, C Peanut sauce, 2 tbs Pesto sauce, 2 tbs SOy SAuCE Soy sauce, 1 tbs Soy sauce, low sodium, 1 tbs Soy sauce, tamari, 1 tbs

6 1 5.5 0.5 13 0.2 0.6 4 2 6 2 14 9 6 10.4 6.1 2 3.4 1.5 1.2 1.5 1

0 0 0.3 0.3 0.5 0 0. 0 1 1 0 3 3 1.5 2 1.3 1 0.4 0.4 0.1 0.1 0.1

6 1 5.3 0.3 12.5 0.2 0.6 4 1 5 2 11 6 4.5 8.4 4.8 1 3 1.1 1.1 1.4 0.9

0 0 0.5 0.5 0 0.3 1.5 0 0 1 4 2 2 1 1.1 0.9 2.5 3.6 5.4 1 0.9 1.9

0 0 0.2 0 0 0 14.2 5 0 0.5 22 3 2 3 2.5 1.3 2 7.2 15 0 0 0

25 15 30 18 50 2 134 60 15 30 230 90 60 55 68 40 30 86 160 8 10 11

STEAK SAuCE Newman's Own, steak sauce, 1 tbs Steak sauce, 1 tbs SWEET & SOuR SAuCE Kraft, 2 tbs Steels Sugar Free, 2 tbs Tabasco sauce, 1 tsp TACO SAuCE Green, 1 tbs Old El Paso, Red, med, 1 tbs Ortega Thick & Smooth, Red, 1 tbs TOMATO SAuCE Canned, C Hunts Seasoned Tomato Sauce for Pizza, C Redpack, C Worcestershire sauce, 1 tsp GRAVy, JARRED/CANNED Au Jus, 2 tbs Beef, 2 tbs Chicken, 2 tbs Mushroom, 2 tbs Turkey, 2 tbs MARINADES A1 Steak House Classic, 1 tbs 3 0 3 0 0 15 0.8 1.4 1.6 1.6 1.5 0 0.1 0.1 0.1 0.1 0.8 1.3 1.5 1.5 1.4 0.4 1.1 0.6 0.4 0.8 0.1 0.7 1.7 0.8 0.6 5 15 24 15 15 4.4 5 5 1 0.9 1 1 0 3.5 4 4 1 0.8 1 0 0 0.1 0 0 0 18 25 20 4 0.9 2 2 0.1 0 0 0.8 2 2 0.1 0 0 0 0 0 5 10 10 19 2 0 16 0 0 3 1 0 0 0 0.1 0.5 0 0 80 10 1 4 2.4 0 0.3 4 2.1 0 0.2 0.5 0 20 9

28 sAuces, grAvies And MArinAdes

sAuces, grAvies And MArinAdes 29

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Annies Naturals Organic, Smoky Campfire, 1 tbs Annies Naturals Organic, Spicy Ginger, 1 tbs Consorzio, California Teriyaki, 1 tbs Consorzio, Tropical Grill, 1 tbs KC Masterpiece, Hickory & Spice, 1 tbs Kikkoman, Teriyaki, 1 tbs Lawry's, 30 Minute Mesquite, 1 tbs SALSA Desert Pepper 2 Olive Roasted Garlic, 2 tbs Doritos, Medium, 2 tbs Green, 2 tbs Newmans Own, Roasted Garlic, 2 tbs Old El Paso, Thick N'Chunky, 2 tbs Red, 2 tbs

0 2 5 3 7.5 2 1

0 0 0 0 0.5 0 0

0 2 5 3 7 2 1

0 0 1 0 0 1 0

3 1 2 0 0 0 0

30 18 40 15 30 15 5

Chives, 1 tbs Cilantro, fresh, 1 tbs Clam juice, 8 fl oz Cumin seed, 1 tsp Dill, fresh, 1 tbs Garlic, 1 clove Ginger root, 1 tbs Herbs, dried (oregano, thyme, etc.), 1 tsp Horseradish, prepared, 1 tsp McCormick, Bacn Pieces, 1 tbs Miso paste, 1 tbs Mustard, Dijon, 1 tsp Mustard, yellow, 1 tsp Olives, black, lg, 5 Olives, green, 5 Oscar Mayer, Bacon Bits, 1 tbs Parsley, fresh, 1 tbs pEppERS Hot cherry, 1 Hot red, canned, 1 Jalapeo, picked, 1 Roasted red, 1 pICKLES Pickle, dill, 1 sm Pickle relish, 1 tbs

0.1 0.1 0.1 0.9 0 0.6 0.9 1 0.2 2 3 0.6 0.4 1.4 0.3 0 0.2 2 3.7 1 1.5 1.5 5.4

0.1 0.1 0 0.2 0 0 0.1 0.6 0 0 0.4 0.1 0.2 0.7 0.2 0 0.1 1 1 0.1 0 0.4 0.2

0.1 0 0.1 0.7 0 0.6 0.8 0.4 0.2 2 2.6 0.5 0.2 0.7 0.1 0 0.1 1 2.8 0.8 1.5 1.1 5.2

0.1 0.1 0.4 0.4 0 0.2 0.1 0.2 0.1 3 1.9 0.3 0.2 0.2 0.3 2 0.1 0 0.7 0.1 0 0.2 0.1

0 0 0 0.5 0 0 0 0.2 1 1 0.8 0.5 0.2 2.4 2.5 1.5 0 0 0.1 0 0 0.1 0.1

1 1 2 7 0 4 4 5 10 30 27 3 3 25 23 25 1 10 15 4 5 12 20

2 3 1 2 2 2

1 1 0 1 0 0.5

1 2 1 1 2 1.5

0 1 0 1 0 0.4

0 0 0 0 0 0.1

10 15 10 10 10 9

CoNdiMeNts ANd seAsoNiNgs Anchovies, in oil, drained, 5 pieces Basil, fresh, 1 tbs Basil, ground, 1 tbs Capers, 1 tbs Caponata, 2 tbs Catsup/Ketchup, 1 tbs Steels sugar free, Catsup, 1 tbs Chili powder, 1 tbs 0 0.1 2.7 0.4 2 3.8 2 4.1 0 0.1 1.8 0.3 2 0.1 0 2.6 0 0 0.3 0.1 0 3.7 2 1.5 5.7 0.1 0.6 0.2 0 0.3 0 0.9 1.9 0 0.2 0.1 2 0.05 0 1.3 42 1 11 2 25 14.5 10 24

30 condiMents And seAsonings

condiMents And seAsonings 31

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Pickle, sweet, 1 Sofrito, 1 tsp VINEGAR Balsamic, 1 tbs Cider, 1 tbs Red wine, 1 tbs Rice, 1 tbs Trader Joe's Rice, seasoned, 1 tbs White, 1 tbs

8 0 2.7 0.1 0 0 5 0

0 0 0 0 0 0 0 0

8 0 2.7 0.1 0 0 5 0

0 0 0.1 0 0 0 0 0

0 0 0 0 0 0 0 0

35 0 14 3 3 0 20 5

kraFt Creamy Italian, 2 tbs French, 2 tbs House Italian, 2 tbs Peppercorn Ranch, 2 tbs Thousand Island, 2 tbs marie'S Caesar, 2 tbs Parmesan Ranch, 2 tbs Tangy French, 2 tbs NewmaN'S owN Creamy Caesar, 2 tbs Parmesan Roasted Garlic, 2 tbs waldeN FarmS Calorie Free, 2 tbs wiSHboNe Chunky Blue Cheese, 2 tbs Creamy Roasted, 2 tbs Deluxe French, 2 tbs Honey Dijon, 2 tbs Italian, 2 tbs Ranch, 2 tbs Russian, 2 tbs Thousand Island, 2 tbs 1 3 5 9 3 2 15 6 0 0 0 0 0 0 0 0 1 3 5 9 3 2 15 6 0 0 0 0.5 0 0 0 0 15 13 11 10 7 13 6 12 150 140 120 130 80 120 110 130 0 0 0 0 0 0 1 2 0 0 1 2 0 0 18 11 170 110 1 3 8 0 0 0 1 3 8 1 0.5 0 19 19 11 170 180 130 3 5 3 1 5 0 0 0 0 0 3 5 3 1 5 0 0 0 1 0 11 14 12 19 10 110 150 120 170 110

fAts, oils ANd sAlAd dressiNgs Crisco, vegetable shortening, 1 tbs Lard, 1 tbs OILS, SALAD/COOKING Canola, 1 tbs Corn, 1 tbs Olive, 1 tbs Peanut, 1 tbs Safflower, 1 tbs Sesame, 1 tbs Soybean, 1 tbs SALAD DRESSINGS aNNie'S orGaNic Natural Balsamic Vinaigrette, 2 tbs Natural Caesar, 2 tbs 3 2 0 0 3 2 0 1 10 12 100 120 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 14 13.6 13.5 13.5 13.6 13.6 13.6 124 120 119 119 120 120 120 0 0 0 0 0 0 0 0 12.8 12.8 113 116

32 fAts, oils And sAlAd dressings

fAts, oils And sAlAd dressings 33

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

MARGARINE Hard, 1 tbs Soft, 1 tbs MAyONNAISE Bestfoods/Hellmans, 1 tbs Kraft, 1 tbs Light, 1 tbs Soybean, 1 tbs Miracle Whip, 1 tbs Miracle Whip, Light, 1 tbs souPs Broth, all flavors, 1 cube Broth/Bouillon, beef, 8 oz campbellS, prepared From coNdeNSed Bean w/ Bacon, C Beef Broth, C Beef Noodle, 8 fl oz Chicken Broth, C Chicken Gumbo, C Chicken Noodle, C Chicken Rice, C Clam Chowder, Manhattan, 8 fl oz Clam Chowder, New England, C Consomm, Beef, C Cream of Celery, C 34 souPs 25 1 8 1 10 10 13 12 10 1 9 8 0 1 0 1 0.5 1 2 1.5 0 3 17 1 7 1 9 9.5 12 10 85 1 6 8 3 5 1 2 4 2 2 3.5 4 1 4 0 2.5 1 1 2 1.5 0.5 6.5 0 6 170 15 70 20 70 70 70 60 1150 20 90 0.6 0.1 0 0 0.6 0.1 0.6 2.6 0.1 0.5 6 16 0.2 0 1.3 0.5 3.5 2 0 0 0 0 0 0 0.2 0 1.3 0.5 3.5 2 0.2 0 0.1 0.2 0.1 0 11.6 10 4.9 11 4.9 1.5 110 90 50 99 57 20 0.3 0.1 0 0 0.3 0.1 0.03 0.1 11.2 11.4 100 102

Cream of Chicken, C Golden Mushroom, C Green Pea, 8 fl oz Minestrone, C Tomato, C Turkey Vegetable, C Vegetable, C Vegetable Beef, 8 fl oz, 'Just Heat and Enjoy' Soup Vegetarian Vegetable, C campbellS cHuNky Beef w/ Country Vegetables, 8 fl oz Classic Chicken Noodle, C Minestrone, C Vegetable, 8 fl oz FaNtaStic iN a cup Country Lentil, 1 container Creamy Mushroom, 1 container Minestrone, 1 container Split Pea, 1 container HealtH Valley 14 Garden Vegetable, 1 C Black Bean, 1 C Garden Split Pea w/ Carrots, 1 C HealtHy cHoice Chicken w/ Rice, 8 fl oz

10 10 29 17 20 10 20 15 18 21 14 19 22 43 24 3 35 17 25 17 17

2 1 5 3 1 3 3 3 2 3 4 4 4 13 2 4 8 4 5 4 3

8 9 24 14 19 7 17 12 16 18 10 15 18 30 22 26 27 13 20 13 14

3 2 9 4 2 3 4 3 3 9 8 4 3 16 6 8 12 6 7 6 7

8 3.5 3 1 0 2.5 0.5 0.5 0.5 3 2 0.5 3 2 0 2 1 0 1 0 1.5

120 80 180 90 90 80 100 80 90 150 120 100 130 250 120 170 190 80 130 80 110

souPs 35

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Garden Vegetable, 8 fl oz Hearty Chicken, 8 fl oz New England Clam Chowder, 8 fl oz Split Pea and Ham, 8 fl oz kNorr iN a cup Beef Vegetable Soup, 1 container Red Bean Chili, 1 container liptoN iN a cup Beefy Mushroom, 1 container Harvest Vegetable, 1 container Vegetable, 1 container Nile Spice iN a cup Black Bean, 1 container Cheddar Broccoli, 1 container Chili & Beans, 1 container Tomato & Rice, 1 container proGreSSo Escarole in Chicken Broth, 8 fl oz Healthy Classics Cream of Broccoli, 8 fl oz Lentil Soup, 8 fl oz Meatballs & Pasta, 8 fl oz Tomato Vegetable, 8 fl oz Traditional Beef Barley, 8 fl oz rameN iN a cup Fantastic Mandarin Broccoli Big Soup Noodle Bowl, 1 container 36 souPs

24 18 19 27 27 32 6.6 17 8 36 20 24.7 22.7 2 13.3 30 13 15 17

5 3 2 6 1 8 0.1 2 0 12 1 5.7 1.4 0 2.4 5 0 4 2

19 15 17 21 26 24 6.5 15 8 24 19 19 21.3 2 10.9 25 13 11 15

5 8 5 12 5 9 0.9 1 2 12 6 8.2 4.6 3 2.4 9 7 3 8

0.5 2 1 2.5 2 1 0.4 1.5 1 1.5 3 2.2 2.8 0 2.8 2 7 2 2.5

120 130 110 160 150 170 33 90 45 170 130 151 135 20 88 160 140 90 120

Nissin Cup of Noodles Chicken Ramen, 1 container fish ANd shellfish fISh BASS Sea bass, baked, 6 oz Striped bass, baked, 6 oz Bluefish, baked, 6 oz Catfish, baked, 6 oz COD Baked, 6 oz Dried, salted, 3 oz fISh STICKS Mrs. Pauls, breaded, 6 pieces Mrs. Pauls Crunchy Fish Fillets, 2 fillets Mrs. Pauls Healthy Treasures, 6 pieces Van de Kamp's Battered Fillets, 2 fillets Flounder, baked, 6 oz Gelfilte, no sugar added, 1 piece Gortons Garlic Butter Fillets, 1 piece hADDOCK Baked, 6 oz Smoked, 6 oz

36.8

36.8

5.6

14.1

296

0 0 0 0 0 0 20 23 30 18 0 3 1 0 0

0 0 0 0 0 0 0.9 0 3 0 0 1 0 0 0

0 0 0 0 0 0 19.1 23 27 18 0 2 1 0 0

37.7 38.7 43.7 31 35.6 53.4 11 13 15 18 37.4 7 17 38 42.9

10 5.1 9.3 20 6.1 2 10 12 4.5 13 7.2 3 3 6.3 1.6

252 211 270 313 208 247 230 250 255 240 225 80 100 218 197

21

19

110 fish And shellfish 37

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Van de Kamp's Battered, 2 pieces Halibut, baked, 6 oz hERRING Vita Herring in Sour Cream, 1 C Vita Herring Party Snacks, 1 C Mackerel, baked, 6 oz Mahi-mahi, baked, 6 oz Perch, baked, 6 oz SALMON Baked, 6 oz Canned, 6 oz Smoked, 6 oz SARDINES Canned, in mustard, 6 oz Canned, in oil, 6 oz Canned, in tomato sauce, 6 oz Scrod, baked, 6 oz Shad, baked, 6 oz Swordfish, baked, 6 oz Trout, baked, 6 oz TuNA Baked, 6 oz White, canned in oil, 6 oz White, canned in water, 6 oz

18 0 8 10 0 0 0 0 0 0 0 0 0 0 0 0.8 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

18 0 8 10 0 0 0 0 0 0 0 0 0 0 0 0.8 0 0 0 0

8 45.4 7 9 38 42 42.3 40.8 35 31.1 35.5 41.9 35.5 37.6 26.9 40.5 41.5 46.4 45.1 40.6

13 5 7 5 23.5 1.6 2 13 10.7 7.4 17.8 19.5 17.8 6.3 30 14 15.6 6.7 13.7 1.4

240 238 120 120 377 193 199 291 245 199 316 354 316 218 429 301 319 259 316 194

ShELLfISh CLAMS Canned, drained, 6 oz Gorton's Fried, 15 pieces Mrs. Paul's Fried, 6 oz CRAB Canned, drained, 6 oz Steamed, 6 oz Surimi (imitation crabmeat), 6 oz Crawfish, 6 oz Lobster, steamed, 6 oz Mussels, steamed, 6 oz OySTERS Canned, 6 oz Raw, 6 oz Smoked, 6 oz SCALLOpS Baked, 6 oz Mrs. Pauls, 6 oz Mrs. Paul's Fried, 13 pieces ShRIMp Cocktail, 6 oz Cooked, 6 oz Gortons Popcorn, 22 pieces Mrs. Pauls Cajun, 21 pieces 12.3 2.1 28 4 3.4 0 0 1 8.9 2.1 28 3 18.6 46.4 10 130 1.3 3.9 11 1.5 144 241 250 90 4.9 38.2 27 0 1.7 1 4.9 36.5 26 34.7 17.4 12 6.7 13.9 7 228 365 220 5.9 6.7 10.7 0 0 0 5.9 6.7 10.7 10.6 12 19.3 3.7 4.2 6.7 104 116 186 0 0 17.4 0 2.2 12.6 0 0 0 0 0 0 0 0 17.4 0 2.2 12.6 25.6 34.4 20.5 25 34.9 40.5 1.5 3 2.2 1.6 1 7.6 124 174 174 122 167 293 5.5 20 58 0 0 2 5.5 20 56 27.2 8 16 2.1 15 32 157 250 560

38 fish And shellfish

fish And shellfish 39

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Prawns, steamed, 6 oz Van de Kamp's Crunchy Butterfly, 7 pieces Squid, cooked, 6 oz Beef, lAMB ANd Pork BEEf, COOKED Brisket, 6 oz Chuck, 6 oz Chuck eye steak, 6 oz Corned beef brisket, 6 oz Cubed steak, 6 oz Eye round, 6 oz Ground chuck, 6 oz Ground round, 6 oz Liver, calf, 6 oz Slim Jim Jerky, 5 oz Prime rib, 6 oz Rib eye roast, 6 oz Rib eye steak, 6 oz Roast, 6 oz Roast, deli, 6 oz Shell steak, 6 oz Short ribs, 6 oz Sirloin steak, 6 oz Skirt steak, 6 oz Tenderloin, lean, 6 oz

0 30 6.4

0 3 0

0 27 6.4

35.6 10 32.2

1.8 15 8

168 300 236

Top loin, 6 oz Top sirloin, 6 oz BEEf MEALS Thomas E. Wilson Seasoned Beef Meatloaf, 5 oz Time for Dinner Beef Pot Roast, 5 oz VEAL, COOKED Arm shoulder, 6 oz Breast, 6 oz Cutlet, 6 oz Ground, 6 oz Loin, 6 oz Rib chop, 6 oz Round steak, 6 oz Shank, 6 oz Stew meat, 6 oz GOAT, COOKED Goat, 6 oz LAMB, COOKED Ground, 6 oz Leg, bone-in, 6 oz Rack, bone-in, 6 oz Rib chop, 6 oz Shoulder, 6 oz Stew meat, 6 oz

0 0

0 0

0 0

51.7 34

12.3 21.6

332 342

12 7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

11 7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

17 23 43.3 39.6 51.4 41.5 32 34.3 47.6 32.5 40.2 34 28 48.1 44.5 37.6 48.1 57.3

16 5 14 33.5 29.3 12.9 16 23.2 7 5.9 13.4 3.9 40 13.2 22.6 50.3 13.2 15

270 170 311 472 483 293 246 354 265 192 292 186 481 325 395 614 325 379

0 0 0 0.3 0 0 0 0 4.9 1.1 0 0 0 0 2.3 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0.2 0 0 0 0 0 0 0 0 0 0

0 0 0 0.3 0 0 0 0 4.9 0.9 0 0 0 0 2.3 0 0 0 0 0

44 50.1 46.2 33.3 53.9 45.3 38.9 46.7 33.6 3.2 37 37 42.4 38.7 34.4 48.7 24 34.2 35 37

41.7 31.6 41.1 33.8 8.3 24 44 28.1 8.2 2.5 56.4 56.4 37.9 45.6 5.2 16 62 21.6 13.8 11

563 498 568 449 306 410 562 454 240 39 667 667 522 576 193 352 660 344 276 258

40 Beef, lAMB And Pork

Beef, lAMB And Pork 41

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

LuNCh MEATS AND SAuSAGES Bologna, beef, 3 slices Bologna, beef & pork, 3 slices Breakfast sausage, 1 link Chorizo, 2 oz Ham, 6 oz Liverwurst, 6 oz Olive loaf, 3 slices Pastrami, beef, 6 oz Pepperoni, 5 pieces Pork and beef sausage, 1 Pork sausage, 1 piece Spam, 2 oz fRANKfuRTERS (hOT DOGS) Beef, 1 piece Beef & pork, 1 piece Hebrew National, 1 piece SALAMI Beef, 3 slices Beef and pork, 3 slices Pork, 3 pieces pORK MEALS Hormel Pork Roast Au Jus, 5 oz Time for Dinner Pork Loin Roast, 5 oz 0 3 0 0 0 3 29 27 7 9 180 200 0.8 1 0.5 0 0 0 0.8 1 0.5 5.3 6.3 6.8 9.3 8.1 10.1 110 104 122 2.5 0.8 1 0 0 0 2.5 0.8 1 6.8 5.2 6 17.3 12.4 14 194 137 150 2.3 1.3 1.2 1.1 1.8 5.3 7.8 0 1.1 0.4 0.2 1.7 0 0 0.7 0 0 0 0 0 0 0 0 0 2.3 1.3 0.5 1.1 1.8 5.3 7.8 0 1.1 0.4 0.2 1.7 6.4 4.7 4.5 13.7 28.2 24.7 10 37 5.6 317 3.9 7.4 10.3 11.6 1 21.7 6.6 48.5 14 9.9 11.1 4.7 7.3 15.8 129 128 32 258 174 556 200 248 128 51 82 174

pORK, ROASTED/COOKED Bacon, 3 pieces Canadian bacon, 3 pieces Chop, center cut, bone-in, 6 oz Ground, 6 oz Ham, boneless, 6 oz Kielbasa, w/ beef, 2 oz Loin chop, bone-in, 6 oz Loin roast, 6 oz Pancetta, 1 oz Prosciutto, 6 oz Sausage, Italian, 2 oz Spare ribs, 6 oz Tenderloin, 6 oz PoultrY ChICKEN, COOKED Breast filet, skinless, 6 oz Breast, w/ skin, boneless, 6 oz Drumstick, skinless, boneless, 6 oz Drumstick, w/ skin, 6 oz Ground, 6 oz Leg, boneless, w/ skin, 6 oz Light and dark, 6 oz Thigh, boneless, w/ skin, 6 oz Wing, boneless, 6 oz 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 44 50.7 48 46 45.5 44.2 40.8 42.6 45.7 6.2 13.2 15.8 19 22.7 22.9 22.8 26.4 33.1 243 335 348 367 398 395 379 420 493 0.2 0.9 0 0 0.7 2.2 0 0 0 0.5 2.4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.2 0.9 0 0 0.7 2.2 0 0 0 0.5 2.4 0 0 5.6 16.9 50.7 28.8 30 7.6 37.3 46.1 12 47 10.7 31 47.9 6.3 5.9 14.1 36 14 9.9 43.3 24.9 16 14.2 15.3 32.6 8.2 81 129 344 448 276 126 549 422 200 331 192 427 279

42 Beef, lAMB And Pork

PoultrY 43

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

ChICKEN DIShES, fROzEN Banquet Popcorn Chicken, 11 pieces Birds Eye Zesty Garlic Chicken, 1 C Goya Chicken Croquettes, 3 ChICKEN, REfRIGERATED, pREpARED Aidells Smoked Chicken and Apple Chicken Sausage, 1 piece Purdue Short Cuts Carved Chicken Breast, C Tyson Roasted Whole Chicken, 3 oz Cornish hen, roasted, 6 oz pOT pIES Banquet, 1 Morton, 1 Pepperidge Farm, 1 SKILLET MEALS Birds Eye Chicken Voila! Pesto Chicken Primavera, 1 C Chicken Helper Four Cheese, 1 C Green Giant Chicken Teriyaki Skillet Meal, 1 C Stouffers Skillet Sensations Teriyaki Chicken, package Uncle Bens Fiesta Bowl, 1 container Weaver Chicken Breast Strips, 3 strips Weaver Original Style Chicken Rondelets, 1 piece 24 27 43 41 55 13 10 2 0 6 5 4 2 1 22 27 37 36 51 11 9 15 24 13 18 22 14 10 8 12 1 4 6 11 11 230 310 240 270 350 210 210 35 32 36 3 2 1 32 30 35 10 8 10 21 18 22 370 320 0 1 3 1 0 0 0 0 0 1 3 1 0 16 15 16 26.6 16 2 11 21.8 210 90 160 310 18 32 30 0 2 3 18 30 27 8 17 13 9 10 12 180 300 280

DuCK, COOKED Breast, w/ o skin, 6 oz Whole, 6 oz Goose, roasted, 6 oz Shelton's Turkey Jerky, oz TuRKEy, COOKED Breast, w/ o skin, 6 oz Ground, 6 oz Light and dark, 6 oz Sausage, 2 oz TuRKEy pOT pIES Banquet, 1 Swanson, 1 36 31 3 5 33 26 10 9 21 17 370 320 0 0 0.1 0.3 0 0 0 0 0 0 0.1 0.3 51.1 46.5 47.6 9.6 1.3 22.4 16.1 6.4 230 400 349 97 0 0 0 1 0 0 0 0 0 0 0 1 46.9 26.1 42.8 9 4.2 89.2 37.3 0.5 238 916 519 50

Nuts, Nut Butters ANd seeds ALMONDS Butter, 2 tbs Paste, 1 oz Slivered, blanched, 2 tbs Whole, roasted, 24 pieces Brazil nuts, roasted, 6 pieces CAShEWS Butter, 2 tbs Whole, roasted, 2 tbs Chestnuts, roasted, 6 pieces Coconut, dried, unsweetened, 2 tbs 8.8 5.6 30 2.4 0.6 0.5 2.9 1.6 8.2 5.1 27.1 0.8 5.6 2.6 1.8 0.7 15.8 7.9 1.2 6.3 188 98 138 64 6.8 13.6 3.3 5.7 3 1.2 1.4 1.6 3.4 2 5.6 12.2 1.7 2.3 1 4.8 2.6 3.5 6.1 4.1 18.9 7.9 8.6 14.6 18.8 203 130 102 166 186

44 PoultrY

nuts, nut Butters And seeds 45

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Hazelnuts, roasted, 2 tbs MACADAMIA NuTS Butter, 2 tbs Roasted, 2 tbs Nutella, 2 tbs pEANuTS Butter, natural, 2 tbs Butter, smooth, 2 tbs Oil-roasted, 2 tbs Pecans, roasted, 2 tbs Pine nuts, 2 tbs Pistachios, 2 tbs Pumpkin seeds, hulled, 2 tbs Sesame seeds, 2 tbs Soybeans, roasted, 1 oz Sunflower seeds, hulled, 1 oz Walnuts, halves, 1 oz vegetABles ARTIChOKES Whole, 1 med Hearts, frozen, C Hearts, marinated, 4 pieces ASpARAGuS Steamed, 4 spears Canned, 4 spears

2.8 5 2.3 22 6.9 6.2 3.4 1.9 2.4 4.7 4.3 4.2 9.5 6.8 3.9

1.6 0 1.4 1 3 1.9 1.7 1.3 0.8 1.6 0.3 2.1 5 2.6 1.9

1.2 5 0.9 21 3.9 4.3 1.8 0.6 1.7 3.1 4 2.1 4.5 4.2 2

2.5 3 1.3 3 7.7 8.1 4.7 1.2 4.1 3.3 1.5 3.2 10 5.5 4.3

10.3 24 12.7 11 15.9 16.3 8.9 9.7 8.6 6.9 1.6 8.9 7.2 14.1 18.5

106 230 120 140 187 190 105 93 96 88 36 103 133 165 185

Frozen, steamed, C Bamboo shoots, canned, sliced, C BEANS Green, steamed, C Green Giant Green Bean Casserole, C Yellow wax, boiled, C Beets, canned, C Bok choy, C Broccoflower, steamed, C BROCCOLI Florets, raw, C Frozen, chopped, steamed, C BROCCOLI DIShES Birds Eye Broccoli w/ Cheese Sauce, C Green Giant Broccoli & Three Cheese Sauce, C Broccoli rabe, raw, C Broccolini, steamed, C Brussels sprouts, steamed, C CABBAGES Chinese, C Green, shredded, raw, C Green, steamed, C Red, shredded, raw, C Savoy, steamed, C

4.4 2.1 5.3 9 4.9 5.7 0.8 2.6 2.4 4.9

1.4 0.9 2.1 1 2.1 1.4 0.4 1.3 0.9 2.8

2.9 1.2 3.2 8 2.9 4.3 0.4 1.3 1.5 2.2

2.7 1.1 1.3 2 1.2 0.7 0.5 1.2 1 2.9

0.4 0.3 2.2 8 0.2 0.1 0.1 0.1 0.1 0.1

25 12 41 110 22 24 4.5 13 12 26

7.1 7 0.6 8 6.4 1.4 0.8 3.3 3.3 4.4

1.9 2 0.5 1.3 3.2 1.4 0.4 1.7 0.9 2.2

5.2 5 0.1 6.7 3.2 0 0.4 1.6 2.4 2.2

4.3 3 0.6 4 2.8 0.9 0.5 0.8 0.6 1.4

3.2 1.5 0.1 0 0.3 0.1 0.1 0.3 0.1 0.1

70 45 4.4 47 32 8 4.7 17 13.8 19.5

13.4 7.8 7 2.6 1.9

6.9 6 1 1.2 1.2

6.5 1.8 6 1.4 0.7

4.2 2.7 2 1.5 1.6

0.2 0.4 0 0.2 0.5

60 38 35 25 24

46 vegetABles

vegetABles 47

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Cardoon, steamed, C CARROTS Sliced, steamed, C Whole, 7 long, raw, 1 piece CAuLIfLOWER Raw, C Steamed, C CAuLIfLOWER DIShES Birds Eye Cauliflower w/ Cheese Sauce, C Green Giant Cauliflower & Cheese Flavored Sauce, C Celeriac, cooked, C CELERy Steamed, C Raw, 1 stalk Chard, steamed, C Chayote, steamed, C Coleslaw, w/ dressing, C Collards, steamed, C CORN Canned, C Cob, 1 ear Cream style, canned, C Kernels, C Cucumber slices, C

3.9 5.7 6.9 2.6 3.6

1.2 2.4 2 1.3 2.2

2.7 3.3 4.9 1.4 1.4

0.6 0.9 0.7 1 1.6

0.1 0.4 0.1 0.1 0.3

16 43 30 13 19

Dandelion greens, C Eggplant, broiled, C Endive, C Fava beans, steamed, C fENNEL Braised, C Raw, C Garlic cloves, 1 Jerusalem artichoke, raw, C

3.4 3.3 0.8 16.7 2.8 3.2 0.6 13.1 5.7 3.6 5.5 0.6 0.8 1 0.7 8 9 5 9 14 9

1.5 1.2 0.8 4.6 1.3 1.4 0.4 1.2 3.2 1.3 0.9 0.3 0.4 0.5 0.5 1.5 3 1 0.5 3 2

1.8 2.1 0 12.1 1.5 1.8 0.2 11.9 2.5 2.3 4.6 0.3 0.4 0.5 0.2 6 6 4 8.5 11 7

1.1 0.4 0.3 6.5 0.6 0.5 0.1 1.5 0.5 1.2 1.5 0.4 0.3 0.4 0.5 2.5 3 1 1.5 2 2

0.3 0.1 0.1 0.3 0.1 0.1 0 0 0.1 0.3 0.1 0.1 0.1 0.1 0.1 0.3 5 0 0.8 0.5 0

17 14 4.2 94 12 13 3 57 25 18 24 4 4 5 4 45 100 25 50 70 40

6.8 6 4.6 3 1.2 3 4.1 7.5 4.1 15.2 14 23.2 14.7 1.4

1.8 1 0.9 1.2 0.6 1.5 2.2 0.9 2.4 1.6 1.8 1.5 2.1 0.4

5 5 3.6 1.8 0.6 1.5 1.8 6.6 1.7 13.6 12.2 21.7 12.6 1

3.8 2 0.7 0.6 0.3 1.4 0.5 0.8 1.8 2.2 2 2.2 2.5 0.4

2.9 2.5 0.2 0.1 0.1 0.1 0.4 1.6 0.3 0.8 0.5 0.5 0.9 0.1

64 50 21 14 6 14 19 41 22 83 58 92 66 7

Jicama, raw, C Kale, steamed, C Kohlrabi, steamed, C LETTuCE Boston/Bibb, C Iceberg, C Looseleaf/mesclun, C Romaine, C bird'S eye, FrozeN Asparagus Stir Fry, 1 C California Style Vegetables, C Pepper Stir-Fry, 1 C Rotelle Pasta & Vegetables, C GreeN GiaNt, FrozeN Mixed Vegetables, C Teriyaki Vegetables, 1 C

48 vegetABles

vegetABles 49

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

MuShROOMS Portobello, 4 oz Shitake, cooked, C Straw, canned, C Whole, raw, C Mustard greens, steamed, C Nopales (cactus pads), cooked, C Okra, steamed, C Onions, chopped, raw, C Parsnips, steamed, C Pea pods/snow peas, C Peas, frozen, C pEppERS Green, raw, C Red, raw, C pOTATOES Betty Crocker, Au Gratin, C Baked, potato Betty Crocker, Scalloped, C Boiled, C Boston Market, Mashed, per 1 side French fries, frozen, 10 fries Hash browns, frozen, cooked, C Ore-Ida Hash Browns, toaster, 2 patties Idahoan Real Potato Hash Browns, C 50 vegetABles 21 14.7 26 15.7 23 15.8 21.9 25 27 1 1.5 1 1.4 1 1.5 1.6 2 1.5 20 13.2 25 14.3 22 14.3 20.4 23 25.5 2 1.7 3 1.5 3 1.6 2.5 2 3 6 1.6 0 1.8 9 7.2 9 12 3.7 150 78 130 83 180 134 170 220 135 3.5 4.5 1.3 1.6 2.2 2.9 0.6 0.7 0.1 0.2 15 19 5.6 10.4 4.2 1.6 2.3 2.4 4.7 7.5 13.2 5.6 9.9 2.5 1.5 2.3 0.5 2.1 1.5 2.4 1.4 2.8 2.2 3 3.1 8.8 2 1.1 0.2 1 2.3 6.1 10.4 3.4 6.9 4.8 1.1 3.5 1.5 1.7 1 1.8 0.9 1 2.6 3.8 0.8 0.2 0.6 0.2 0.2 0 0.2 0.1 0.2 0.2 0.3 40 40 29 11 14 11 23 32 55 34 55

Mashed, from flakes, prepared, C puMpKIN Boiled, C Canned, C Radicchio, C Radishes, 10 Rutabaga, boiled, C Sauerkraut, C Scallions/green onions, C Shallots, C Sorrel, cooked, C SpINACh Bird's Eye, Creamed, C Green Giant, Creamed, C Frozen, steamed, C Raw, C SpROuTS, RAW Alfalfa, C Mung Bean, C SquASh Acorn, baked, C Acorn, boiled, C Butternut, baked, cubes, C Butternut, boiled, mashed, C Hubbard, boiled, mashed, C Spaghetti, cooked, C

15.8 6 9.9 0.9 1.6 7.4 3 3.7 13.4 1.5 9 9 5.3 0.5 0.4 3.1 14.9 10.8 10.8 12.1 7.6 5

2.4 1.4 3.5 0.2 0.7 1.5 2.1 1.3 0.6 1.3 4 1 3.8 0.4 0.3 1 4.5 3.2 0 0 3.4 1.1

13.4 4.6 6.4 0.7 0.9 5.9 0.9 2.4 12.9 0.2 5 8 1.5 0.1 0.1 2.1 10.4 7.6 10.8 12.1 4.2 3.9

2 0.9 1.3 0.3 0.3 1.1 0.7 0.9 2 0.9 3 3 4.1 0.4 0.7 1.6 1.2 0.8 0.9 1.5 1.8 0.5

5.9 0.1 2.2 0.1 0.2 0.2 0.1 0.1 0.1 0.3 4 2.5 0.5 0.1 0.1 0 0.1 0.1 0.1 0.1 0.4 0.2

119 25 58 5 9 33 14 16 58 10 90 70 33 3 4 16 57 42 41 47 35 21

vegetABles 51

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Summer/Yellow, raw, C Summer/Yellow, steamed, C Zucchini, raw, C Zucchini, steamed, C SWEET pOTATOES Baked, med, potato Boiled, C Candied, C Mashed, C Taro leaves, cooked, C Tomatillo, chopped, C TOMATOES Cherry, 10 Plum, 1 Small, 1, 3 oz Sundried, in oil, 5 pieces TOMATO pRODuCTS, CANNED Contadina, Recipe Ready Diced, C Contadina, Stewed Tomatoes, C Contadina, Tomato Sauce, C Del Monte, Tomato Sauce, C Diced, in juice, 1 C Paste, 2 tbs Pomi, C Pure, 2 tbs

1.9 3.9 1.9 4 11.8 17.6 28.2 29.6 2.9 3.9 6.7 2.4 3.6 3.5

0.6 1.3 0.8 1.4 1.9 2.5 2.4 2.2 11.4 1.3 2 0.7 1.1 0.9

1.3 2.6 1.1 2.6 9.9 15.1 25.8 27.4 1.5 2.6 4.7 1.7 2.5 2.7

0.7 0.8 0.8 1.3 1.1 1.4 0.9 2.5 2 0.6 1.5 0.6 0.8 0.8

0.1 0.3 0.1 0.1 0.1 0.1 3.5 0.3 0.3 0.7 0.3 0.1 0.2 2.1

9 18 9 19 51 76 146 128 17 21 31 11 16 32

TuRNIp GREENS Frozen, chopped, C Raw, steamed, C TuRNIpS Boiled, cubes, C Boiled, mashed, C Water chestnuts, C Watercress, C Yams, canned, mashed, C Yuca (cassava), raw, C 3.8 5.8 9.7 0.2 29.7 39.2 1.6 2.3 2 0.2 2.2 1.9 2.3 3.5 7.7 0 27.5 37.3 0.6 0.8 0.7 0.4 2.5 1.4 0.1 0.1 0 0 0.3 0.3 16 25 40 2 129 165 3 3.6 2.1 2.9 1 0.7 2 0.9 0.3 0.2 18 35

grAiNs, PAstA ANd riCe GRAINS Barley, cooked, C BRAN Oat bran, 2 tbs Wheat bran, 2 tbs Bulgur, cooked, C 3 4.7 16.9 13.4 11.5 16.7 10.4 20.6 29.3 26 7 0.7 3.1 4.1 1.3 2 2.3 1.3 1.1 2.5 6 1.8 2.3 1.6 12.8 12.1 9.5 14.4 9.1 19.5 26.8 20 5.2 0.8 1.1 2.8 1.5 1.2 2.8 1.3 1.1 5.6 4 4.1 0.2 0.3 0.2 0.3 4.3 0.5 0.5 0.1 2.5 0.5 1.5 10 16 76 63 89 77 50 104 159 120 54 22.2 3 19.2 1.8 0.4 97

6 9 3 4 2.5 6.3 5 2.7

1 1 1 1 0.5 1.3 3 0.6

5 8 2 3 2 5 2 2.1

1 1 1 1 0.5 1.2 1 0.5

0 0 0 0 0 0.2 0 0.1

30 35 15 20 13 27 30 11

Cornmeal, 2 tbs Hominy, cooked, C Kasha (buckwheat groats), cooked, C Masa (corn flour), 2 tbs Millet, cooked, C Quinoa, dry, 1 C Tabbouleh, dry, 1 C Wheat germ, toasted, 2 tbs

52 vegetABles

grAins, PAstA And rice 53

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

COuSCOuS Couscous, cooked, C Casbah Sahara Cheddar Broccoli, C Fantastic, w/ lentils, Meal in a cup, 1 container Near East Couscous Broccoli & Cheese, 1 C MACARONI AND ChEESE Amys, frozen, C Kraft, prepared, C Morton, frozen, C NOODLES, COOKED Egg, C Japanese somen, C Rice, C Thai rice, C Udon (brown rice), dry, 1 oz pASTA, COOKED Celentano Ravioli, frozen, 12 Fresh, 4 oz Macaroni, protein-enriched, C Plain, all shapes, C Spinach, C Whole wheat, C 35 70.5 18.2 19.5 18.3 27 2 0 0 3.4 2.5 3.3 33 70.5 18.2 16 15.9 23.7 10 14.5 4.6 1.8 3.2 4.6 3.5 2.9 0.1 0.5 0.4 1 210 369 94 88 91 140 19.9 24.2 21.9 24.5 19.6 0.9 1.4 0.9 1 1.6 19 22.8 21 23.5 18 3.8 3.5 0.8 1.5 4.1 12 0.2 0.2 0.1 1 106 115 96 105 103 20.5 24.5 17 1.5 0.5 1.5 19 24 15.5 7 4.5 4.5 7 9.5 4 180 205 120 18.2 9.8 47 41 1.1 0.3 9 3 17.1 9.6 38 38 3 2.2 12 7 0.1 1.1 1 0.5 88 55 220 190

pASTA, SpECIALTy, COOKED Corn, C Quinoa, C Rice, C Semolina, C Sesame rice, C Spelt, C pASTA DIShES Angel Hair Pasta w/ Herbs, Pasta Roni, 2 oz Celentano Lasagne w/ Sauce, frozen, 7 oz Classico Penne w/ Tomato Mushroom Sauce, 1 container Lipton Noodles & Sauce, Beef Flavor,1 C Ravioli, beef in tomato and meat sauce, canned, 1 C Spaghetti, w/ tomato Sauce & Cheese, canned, C RICE Basmati, dry, C Brown, cooked C Short grain risotto, cooked C White, cooked C Wild, cooked C 36 22.4 26.7 26.7 17.5 0 1.8 0.9 0 1.5 36 20.6 25.8 26.7 16 4 2.5 2.2 2.2 3.3 0 0.9 0.2 0.2 0.3 160 108 121 121 83 42 29 98 42 33.4 19.3 2 2 12 2 1.3 1.3 40 27 86 40 32.1 18 9 11 15 8 12.7 2.8 13 12 6 10 7.3 0.8 320 270 510 280 248 95 22.5 17.5 21.8 60.8 18.5 20 3.1 1.2 0.3 3.3 2 2.5 19.4 16.3 21.5 57.8 16.5 17.5 2.1 2 2.1 10.6 4 4 0.6 1 0 0.9 1 0.8 101 90 106 300 100 95

54 grAins, PAstA And rice

grAins, PAstA And rice 55

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

RICE AND GRAIN DIShES Casbah Spanish Pilaf, cooked, C Lipton Rice & Sauce, Chicken Flavor, cooked C Lipton Rice & Sauce, Chicken Risotto, cooked C Near East Brown Rice Pilaf, cooked, C Near East Wheat Pilaf, cooked, C 24 24 22 20 20 0.7 0.5 0.5 1.5 4 23.3 23.5 21.5 18.5 16 2.7 3.5 3.5 2.5 3.5 0.3 1 1 2.2 0.5 107 120 115 105 100

Kidney beans, C Lentils, C Lima beans, baby, C Navy beans, C Peas, split, C Pink beans, C Pinto beans, C Refried beans, canned, C Soybeans, green, C TOfu 25.7 26.8 5.5 4 24.5 20.4 20.1 24.6 10.5 15.2 18.1 20 6.2 5 5.2 1.3 1 6.1 7.5 5.4 7.1 3.4 5.6 0 6 1.6 20.7 21.6 4.2 3 18.5 12.9 14.7 17.5 7.1 9.6 18.1 14 4.6 7.1 6 1.9 1 6.5 7.6 7.2 7.8 10.3 7.3 7.6 7 1.5 3.8 0.5 1.7 2 1.3 0.5 0.6 2.4 5.4 7 10.1 2 2.6 157 119 45 35 124 114 111 147 130 143 189 130 53 Firm, C Regular, C Silken, firm, C Silken, soft, C desserts fROzEN yOGuRT beN & JerryS Cherry Garcia, C Chocolate Fudge Brownie, C edyS/dreyerS Heath Toffee Crunch, C Vanilla, C HaaGeN-daz Chocolate, C Vanilla, C

19.8 19.1 21.2 23.7 20.7 23.6 21.9 19.6 10 5.4 2.3 2.7 3.2

8.2 7.5 7 9.6 8.1 4.5 7.4 6.7 3.8 2.9 0.4 0.1 0.1

11.6 11.6 14.2 14.1 12.6 19.1 14.6 12.9 6.2 2.5 2 2.6 3.1

8.1 8.6 7.3 7.5 8.2 7.7 7 6.9 11.1 19.9 10 7.8 5.4

0.1 0.4 0.4 0.6 0.4 0.4 0.4 1.6 5.8 11 5.9 3.1 3.1

110 110 115 127 116 126 117 118 127 183 94 70 62

BeANs, leguMes ANd tofu BEANS AND LEGuMES Baked beans w/ pork, C Baked beans, vegetarian, C BEAN DIp Regular, 2 tbs Black bean, 2 tbs Beans w/ pork & tomato sauce, canned, C Black beans, C Black-eyed peas, C Chickpeas/Garbanzo beans, C ChILI, CANNED Con carne w/ beans, C Vegetarian w/ beans, C Falafel, 2 oz patty Great northern beans, C Hummus, 2 tbs

31 35 18 17 28 31

0 2 0 0 0.8 0

31 33 18 17 27.3 31

4 3 2 2 6 9

3 2.5 4 2.5 0 0

170 180 120 100 140 180

56 BeAns, leguMes And tofu

desserts 57

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

GELATIN Gelatin dessert, prepared, C Handi-Snacks Gel Snacks, 1 container Sugar-Free Jell-O Gelatin Snacks, 1 container Sugar-free gelatin, C ICE CREAM beN & JerryS Cherry Garcia, C Chocolate Chip Cookie Dough, C Chocolate Fudge Brownie, C NY Fudge Crunch, C breyerS Butter Pecan, C Chocolate, C French Vanilla, C Vanilla, C HaaGeN-daz Chocolate, C Coffee, C Rum Raisin, C Strawberry, C StarbuckS Classic Coffee, C Java Chip, C 26 29 0 0 26 29 5 4 12 13 230 250 22 21 22 23 1 0 0 0.8 21 21 22 22.3 5 5 4 4 18 18 17 16 270 270 270 250 14 18 15 15 0 1 0 0 14 17 15 15 3 2 3 3 12 9 8 9 170 160 140 150 25 26 31 29 0 0 2 2 25 26 29 27 4 4 4 5 16 12 12 19 240 220 250 300 18.9 20 0 0 0 0 0 0 18.9 20 0 0 1.6 0 1 1 0 0 0 0 80 80 10 10

MOuSSE Expert Food Mousse Mix, 1 tsp From instant, C NON-DAIRy Rice Dream Vanilla Non-Dairy Dessert, C Sherbet, various flavors, C Soy Delicious Creamy Fudge Bar, 1 Tofutti Life Lite, various flavors, C Tofutti Life Lite Chocolate Cutie, 1 piece MISCELLANEOuS fROzEN TREATS Dove Miniatures, 1 bar Edys Whole Fruit, Fruit Bar, 1 bar Frozen fruit bar, most flavors, 3 oz Frozen fruit bar w/ cream, 2 oz Fudgsicle, No Sugar Added, 1 popsicle Klondike, No Sugar Added Bar, 1 bar Nestl Crunch, No Sugar Added Vanilla Bar, 1 bar Nestl Ice Screamers Nesquik Bar, 1 popsicle Ocean Spray, No Sugar Added Fruit Juice Bar, 1 bar Popsicle, 1 Popsicle, sugar free, 1 4.2 13 26 19.3 10 22 16 14 6 11 3 0.4 0 1 0.1 2 4 0 2 0 0 0 3.8 13 25 19.2 8 18 16 12 6 11 3 0.6 0 0 1 2 4 1 1 0 0 0 2.6 0 0 1.3 1 10 8 4.5 0 0 0 42 60 110 86 40 170 140 100 25 45 15 23 27 25 21 21 1 0 2 0 0 22 27 23 21 21 0 1 3 2 2 6 1 4 11 5 150 120 140 200 140 4 23 4 0 0 23 2 5 0 9 24 190

58 desserts

desserts 59

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Starbucks Mocha Frappuccino Bar, 1 bar Yoplait Double Fruit Smoothies, 1 puDDING MIxES Banana, made w/ whole milk, C Chocolate, made w/ whole milk, C Egg custard, made w/ whole milk, C Rice, made w/ whole milk, C Tapioca, made w/ whole milk, C Vanilla, made w/ whole milk, C READy-MADE puDDING Jell-O, Chocolate, 1 container Jell-O, Vanilla, 1 container Kozy Shack, Rice, C Swiss Miss, Chocolate Vanilla Swirl, 1 container Swiss Miss, Lemon Meringue, 1 container SORBETS Hagen-Daz, Chocolate, C Hagen-Daz, Raspberry, C Hagen-Daz, Zesty Lemon, C WhIppED TOppING Cool Whip, Lite, 2 tbs Cool Whip, Regular, 2 tbs 60 desserts

22 11 22.3 27.6 19.6 23.5 22 28 23 23 22 27 30 28 31 31 3 2

3 0 0 1.5 0 0 0 0 0 0 0 0 0 2 2 0.5 0 0

19 11 22.3 26.2 19.6 23.5 22 28 23 23 22 27 30 26 29 30.5 3 2

4 1 3.1 4.6 5.5 3.7 3.2 3.8 1 2.4 4 2 0 2 0 0 0 0

2 0 3.3 4.6 5.5 3.2 3.3 4.1 1 0.2 3 3.5 3 0 0 0 1 1.5

120 45 130 163 137 137 130 162 90 100 130 140 150 120 120 120 20 25

BroWNies, CAkes ANd Pies BROWNIES Pillsbury, 1 Sara Lee Brownie Bites, 1 CAKES Angel food, from mix, cake Betty Crocker, White, from mix, 1 cake Cheesecake, from mix-to-bake, 1 cake Chocolate pudding, from mix, 1 cake
1

23 12 29.2 34 35.1 34.2 36 47 28 36 50 35 33 13.8 14 43

1 1 0.1 0 1.9 1.5 0 2 0.5 0 2 1 2 0.1 0 1

22 11 29 34 33.2 32.7 36 45 27.5 36 48 34 31 13.7 14 42

1 1 3 2 5.4 3.5 3 3 3 2.9 8 1 2 1.6 2 7

2.5 4 0.2 10 12.6 14.3 11 14 14 12.1 37 9 14 5.6 6 27

170 90 128 230 271 270 250 310 240 263 550 220 270 110 120 140

Duncan Hines, Yellow, from mix, 1 cake Entenmanns, Chocolate Fudge Cake, 1 slice Entenmanns, Sour Cream Chip & Nut Loaf, 1 slice Gingerbread, from mix, /9 cake Mrs Smith's, Chocolate cheesecake, /6 cake Pepperidge Farm, 3-Layer Vanilla, /8 cake Pillsbury Devils Food, from mix, 1 cake Pound cake w/ butter, 1 cake Sara Lee, All Butter Pound, 1 cake Sara Lee, Original Cheesecake Bites, 1

BroWnies, cAkes And Pies 61

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Sponge, commercial, 16 oz, 1 cake pIES Apple, 9, frozen, /8 pie Banana cream, 9, frozen, /8 pie Blueberry, 9, frozen, /8 pie Cherry, 9, frozen, /8 pie Chocolate cream, 9, /8 pie Coconut custard, 8, /6 pie Lemon meringue, 9, homemade, /8 pie Mrs. Smith's, Dutch Apple, /8 pie Mrs. Smith's, Peach, /10 pie Peach, 9, homemade, /8 pie Pecan, 9, homemade, /8 pie Pumpkin, 9, homemade, /8 pie Pumpkin, Banquet, /8 pie Rhubarb, 9, /8 pie Strawberry Cream Tart, 1 pIE CRuST Pie crust, 9, frozen, /8 pie Graham cracker crust, 9, /8 pie

23.2 42.5 29.1 43.6 49.8 44.3 31.4 49.7 52 40 55.4 63.7 40.9 40 48.7 33.4 7.9 19.2

0.2 2 0.6 1.3 1 2.8 1.9 1.5 2 2 2 6.1 4.2 3 2.2 1.4 0.2 0.5

23 40.5 28.5 42.3 48.8 41.5 29.5 48.1 50 38 53.5 57.6 36.7 37 46.5 32 7.8 18.7

2.1 2.4 3.1 2.3 2.5 6.8 6.1 4.8 3 3 3.2 6 7 4 3.3 2.5 0.7 1.2

1 13.8 11.9 12.5 13.8 22.9 13.7 16.4 16 15 16.3 27.1 14.4 8 16.6 15.8 5.3 7.3

110 296 231 290 325 400 270 362 360 310 375 503 316 250 336 281 82 145

Cadbury Caramello, 1.6 oz bar Cadbury Dairy, 10 blocks Cadbury Fruit and Nut, 10 blocks Chunky, 1.4 oz bar Crunch, 1.4 oz bar Good & Plenty, 33 pieces Gumdrops, 10 pieces Hard candy, all flavors, 4 pieces Hersheys Kisses, 8 pieces Jellybeans, 10 pieces Kit Kat, oz M&Ms Peanut, 10 pieces M&Ms Plain, 20 pieces Milk Chocolate, 1 oz bar Milk Chocolate, w/ almonds, 1.4 oz bar Milky Way, 2.1 oz bar Peppermint patties, 1 patty, 1.5 oz Raisinets, C Reeses Peanut Butter Cups, 2 Reeses Pieces, 20 pieces Snickers, 2 oz bar Starburst fruit chews, 5 pieces 3 Musketeers, 2.1 oz bar Twizzlers, 3 pieces

28 24 24 22.8 26.1 30 35.6 23.5 22.4 10.2 9.2 12.1 10 24.4 22.6 42.3 34.8 31.9 25 9.6 34.5 20.6 46.1 27 37.4

1 1 1 1.9 1 1 0 0 1.3 0 0.1 0.7 0.4 0.7 2.6 0.6 0.9 1 1.6 0.5 1.4 0 1 0 0.6

27 23 23 20.9 25 29 35.6 23.5 21.1 10.2 9.1 11.4 9.6 23.7 20 41.7 34 30.9 23.4 9.1 33.1 20.6 45.1 27 36.8

3 3 4 3.6 2.4 20 0 0 2.6 0 0.9 1.9 0.6 3.6 3.8 2.4 1 2 4.6 2 4.6 0.1 1.9 0.9 2.6

9 12 9 11.7 10.5 11 0 0.1 11.6 0.1 3.7 5.3 3 12.8 14.6 10.3 3.1 7.7 13.7 4 14 2.1 7.7 0.8 13.9

200 220 200 198 209 220 139 95 194 40 73 103 69 226 224 271 165 190 252 79 273 102 250 118 284

CANdY, Cookies ANd sNACks CANDy Almond Joy, 1.7 oz bar Andes mints, 8 28.6 22 2.4 1 26.2 21 2.1 2 13.1 13 229 200

Twix, 2 oz bar

62 cAndY, cookies And snAcks

cAndY, cookies And snAcks 63

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

COOKIES Animal crackers, 15 cookies arcHway Chocolate Chip, 2 cookies Iced Molasses, 2 cookies Oatmeal, 2 cookies barbaraS Old Fashioned Oatmeal Crisp, 1 cookie Traditional Shortbread Crisp, 1 cookie Chips Ahoy!, 2 cookies Famous Amos, Oatmeal Raisin, 2 cookies Fig Bar, 2 bars Fudge Shoppe Deluxe Graham Crackers, 2 crackers Ginger Snaps, 2 cookies HealtH Valley Chocolate Chocolate Chip, 1 cookie Peanut Crunch Oatmeal, 1 cookie keebler Droxies, 2 cookies Oatmeal, 2 cookies Lorna Doone, 2 cookies NewmaNS owN Champion Chip, 2 cookies 10 0.5 9.5 1 4 80 14 15.9 9.5 0 0.7 0 14 15.2 9.5 1.3 1.4 1 4 4.7 3.5 94 111 70 13 14 2 1 11 13 1 2 5 4 100 10 10 3 13.5 10 22.7 12.1 11 1 1 0.5 0 1.5 0.5 0.3 9 2 13 10 21.2 11.5 10.8 1 1 1 1 1.2 0.9 0.5 2.5 4 4.5 3 2.3 4.5 1.3 60 80 95 70 111 91 60 11.3 39 33.4 0 0.6 1.5 11.3 38.4 32 0.7 2.1 3 4.7 7.2 7.5 87 228 212 27.8 0.4 27.4 2.6 5.2 167

Fig Newman's, 2 cookies Newman Os, 2 cookies Nilla Wafers, 2 cookies Nutter Butters, 2 cookies Oatmeal, 2, from mix, 2 cookies oreo Double Stuff, 2 cookies Sandwich, 2 cookies pepperidGe Farm Bordeaux, 2 cookies Chessmen, 2 cookies Milano, 2 cookies Sandies Pecan Shortbread, 2 cookies Shortbread, 2 cookies Sugar wafer w/ cream filling, 2 cookies Vienna Fingers, 2 cookies Walkers Shortbread, 1 cookie SNACKS, SAVORy Ultra Racquet Chips, 6 chips ChEESE SNACKS Cheetos Crunchy, 21 pieces Cheetos Curls, 20 pieces Just the Cheese, 1 oz Roberts American Gourmet Pirates Booty, 1 oz

28 20 6 19 20.9 21 16 9.5 12 14 18.2 16 4.9 22 11 4 15 10 1 18

1 1 0.1 1 1.2 1 1 0 0 0 0.6 0 0 0 0 0 1 1.3 0 1.5

27 19 5.9 18 19.7 20 15 9.5 12 14 17.6 16 4.9 22 11 4 14 18.7 1 16.5

2 2 0.3 3 2.4 1 1 1 1.3 1.3 1.9 2 0.3 1 1 0.5 2 2.7 10.1 2

2 4.5 1.3 6 6.2 7 4.5 2.5 3.3 6.7 10.6 7 1.7 7 6 1 10 13.3 0 5

140 130 35 130 148 140 120 65 80 120 175 140 36 150 100 30 160 200 162 128

64 cAndY, cookies And snAcks

cAndY, cookies And snAcks 65

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

CORN ChIpS Barbecue, 20 pieces Fritos, Original, 20 pieces Onion rings, dry snack, 1 oz pOpCORN Cracker Jacks, C Newmans Own Microwave Popcorn, fat free, 1 C Orville Redenbacher, HomeStyle, 1 C PopSecret, 1 C Pork rinds, 20 pOTATO ChIpS Baked KC Masterpiece, BBQ, 11 pieces Barbecue, 20 pieces Cape Cod, Yukon Gold, 1 oz Lays, Baked, 11 pieces Lays, Classic, 20 pieces Pringles, Original, 14 pieces pRETzELS Rods, 3 pieces Soft, 1 super pretzel Sticks, 48 pieces Twisted, 5 pieces Soybeans, roasted, 2 tbs 27 34 22 23.8 7.2 2 1 1 1 3.8 25 33 21 22.8 3.4 3 5 3 2.7 7.6 2 1 0.5 1.1 5.5 120 160 105 114 101 22 13.7 19 23 15 15 2 1.1 1 2 1 1 20 12.6 18 21 14 14 2 2 3 2 2 1 3 8.4 5 2 10 11 120 128 135 120 150 160 23 6 5 4.5 0 1 1.4 2 0.8 0 22 4.6 3 3.8 0 2 0.8 1 0.8 12.3 2 0.4 2 2.8 6.3 120 31 35 45 109 20.2 9.4 19.5 1.9 0.6 0 18.4 8.8 19.5 2.5 1.3 0.1 11.8 6.3 6 188 100 134

TORTILLA ChIpS Doritos, 3D Cool Ranch, 12 pieces Doritos, Nacho Cheesier, 20 pieces Newmans Own, Yellow Corn, 1 oz Tortilla chips, 20 pieces Tostitos, Baked, 15 pieces VEGETABLE ChIpS & SNACKS GeniSoy Soy Crisps, 19 pieces Good Health Veggie Crinkle Chips, 1 oz Roberts American Gourmet Original Veggie Chips, 1 oz Terra Chips, 1 oz Terra Stix, 1 oz Terra Taro Chips, 1 oz Top Banana Plantain Chips, 1 oz BAkiNg ProduCts Baking soda, tsp Chocolate, baking, unsweetened, 1 oz Chocolate chips, semi sweet, 2 tbs Chocolate chips, semi sweet, mini, 2 tbs Cinnamon, ground, 1 tsp Cocoa powder, unsweetened, 2 tbs Coconut, shredded, C 0 8.5 20 18 1.8 6 3.1 0 4.7 2 0 1.2 2 1.8 0 3.8 18 18 0.6 4 1.3 0 3.7 2 0 0.1 2 0.7 0 14.8 8 8 0.1 1 6.7 0 142 140 140 6 40 71 16 18 19 16 16 19 17 2 1 2 3 3 4 2 14 17 17 13 13 15 15 7 1 6 1 1 1 1 3 8 5 9 9 6 8 120 140 130 150 150 140 130 18 22.7 19 22.6 22 2 1.3 2 2.3 2 16 21.3 17 20.3 20 2 2.7 2 2.5 2 8 9.3 7 9.4 3 150 187 150 180 120

66 cAndY, cookies And snAcks

BAking Products 67

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Coconut milk, canned, C Cornmeal, 2 tbs Flour, all purpose, C Gelatin, unsweetened, 1 envelope Ghee, 1 tsp Molasses, 1 tbs Sugar, brown, 1 tsp Sugar, white, 1 tsp ThickenThin not/Starch, 1 tsp fAst food BuRGER ChAINS mcdoNaldS Big Mac Cheeseburger Chicken Fillet Chicken McGrill Sandwich Hamburger Patty McSalad Shaker Salads Chef Salad Garden Salad burGer kiNG BK Broiler Sandwich BK Broiler Chicken Breast Patty Hamburger Hamburger Patty

3.2 13.4 23.9 0 0 14.1 4.5 4.2 2.3

1.3 1.3 0.8 0 0 0 0 0 2.3

1.9 12.1 23 0 0 14.1 4.5 4.2 0

2.3 1.5 3.2 6 0 0 0 0 0

24.1 0.3 0.3 0 4.3 0 0 0 0

223 63 114 23 37 55 17 16 7

Whopper Whopper Patty weNdyS Hamburger Patty, lb Hamburger Patty, 2 oz Chicken Fillet Sandwich Classic Single w/ everything Grilled Chicken Fillet arbyS Grilled Chicken Caesar Salad Grilled Chicken Deluxe Sandwich Grilled Chicken Deluxe Sandwich w/ o bun

51 0 0 0 53 43 1 8 37 4 37 1 10 0 35 4 32

3 0 0 0 2 3 0 3 2 N/A 2 0 3 0 1 N/A 1

48 0 0 0 51 40 1 5 35 4 35 1 7 0 34 4 31

29 25 19 9 27 27 19 33 29 21 23 16 23 15 20 21 24

40 23 14 7 17 21 3.5 8 22 4.5 13 13.5 12 14.5 18 4.5 16

670 320 200 100 470 470 110 230 450 135 350 175 250 180 400 135 370

45 33 2 52 0 5 4 52 4 25 0

3 2 0 4 N/A 2 2 3 N/A 2 0

42 31 2 48 0 3 2 49 4 23 0

25 15 24 40 12 17 7 30 21 13 11

29 12 2 17 12 8 6 25 4.5 11 10

540 300 120 530 110 150 100 550 135 250 140

Regular Roast Beef Sandwich Regular Roast Beef Sandwich w/ o bun Turkey Club Salad dairy QueeN/brazier Cheeseburger Patty DQ Homestyle Cheeseburger Grilled Chicken Grilled Chicken Sandwich pIzzA ChAINS domiNoS Buffalo Wings, BBQ, 1 avg piece Buffalo Wings, hot, 1 avg piece

1.5 0.5

<1 <1

1.5 0.5

5.5 5.5

2.5 2.5

51 45

68 fAst food

fAst food 69

Food Item (Amount)

Carb (g)

Fiber (g)

Net Carbs (g) Protein (g)

Fat (g)

Calories

Classic Hand Tossed Pizza, 1 slice of a 12" pizza Crunchy Thin Crust Pizza, 1 slice of a 12" pizza Ultimate Deep Dish Pizza, 1 slice of a 12-inch pizza pizza Hut Buffalo Wings, Hot, 2 pieces Buffalo Wings, Mild, 2 pieces Pepperoni Lovers Pizza, 1 slice Veggie Lovers Pizza, 1 slice taco bell Taco, crunchy shell, 1 taco Taco, w/ o tortilla, 1 taco Taco Salad, 1 salad Taco Salad, w/ o shell, 1 salad SANDWICh ChAINS kFc

25 22 27 18 18 27 27 12 5 77 38

1 1 1 1 1 2 2 3 3 13 11

24 21 26 17 17 25 25 9 2 64 27

12 9 1 10 10 11 9 8 6 37 30

10 8 13 8 9 11 7 10 9 38 18

230 190 270 190 190 250 200 170 120 790 430

acceptable foodS liSt

Hot & Spicy Chicken Breast Sandwich Original Recipe Chicken Breast Sandwich Tender Roast Sandwich, w/ o sauce Subway Roast Beef Salad, 1 Tuna Salad, 1 Turkey Breast Salad, 1 Veggie Delight Salad, 1 70 fAst food

23 16 23 12 10 11 11

1 1 1 4 3 4 4

22 15 22 8 7 7 7

38 29 31 13 9 3 3

29 24 5 3 10 1 1

505 400 270 120 165 60 60

ACCEpTABLE fOOD LISTS

PhAse 1, iNduCtioN
This is an extensive list but doesn't include all foods. All fish and shellfish, but no pickled herring with added sugar, artificial crab (surimi or sea legs) or other processed or breaded products. Also, limit oysters and mussels to about 4 ounces per day. All chicken, turkey and poultry, but no breaded or processed products. Beef, lamb, pork and all other meats, but no processed meats made with fillers such as some salami, pepperoni, hot dogs, meatballs or meatloaf. Also, no ham or bacon cured with sugar. Eggs cooked any way. Soy and Vegetarian Products Almond milk (plain and unsweetened), Quorn products (unbreaded), seitan, shirataki soy noodles, soy or rice cheese, soy milk (plain and unsweetened), tempeh, tofu and tofu meat analogs, vegan cheese, veggie burgers (and crumbles and meatballs). Cheese All firm or aged cheese, but no fresh cheeses, cheese spreads with other ingredients or cheese products. Foundation Vegetables All leafy greens and other salad vegetables, including bean sprouts, bell peppers, celery, celery root, cucumber, jicama, mushrooms, onions and radishes. Also, the following fruits generally thought of as vegetables: avocados, tomatoes and olives. The following vegetables that are usually cooked: artichoke, asparagus, bamboo shoots, string beans, beet greens, bok choy, broccoli, brussel sprouts, cabbage, cardoon, cauliflower, celery, chard, collard greens, dandelion greens, eggplant, escarole, fennel, hearts of palm, kale, kohlrabi, leeks, mushrooms,
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mustard greens, nopales, okra, onion, bell peppers, pumpkin, rhubarb, sauerkraut, scallions, shallots, sorrel, snow peas, snap peas in pod, spinach, zucchini and other summer squash, spaghetti squash, tomato, tomatillo, white turnips, water chestnuts.

Some of these, such as celery root, kohlrabi, leeks, mushrooms, onions, and pumpkin, are higher in carbs than most, so keep portions small. Vegetables not on this list should not be consumed in Induction.

Salad Dressings Any dressing with no more than 2g Net Carbs per 2-tablespoon serving, but no dressings with sugar, honey, maple syrup or other caloric sweeteners. Fats and Oils Butter and the following oils: canola, coconut, flaxseed, grape seed, olive, high-oleic safflower, sesame and walnut oil, preferably cold pressed or expeller pressed.

Avoid lite or low fat products and all margarines and shortening products, which may contain small amounts of trans fats. Avoid corn, soy, sunflower seed and other vegetable oils.

Noncaloric Sweeteners The following are acceptable in moderation: Splenda (sucralose), Truvia or SweetLeaf (stevia), Sweet N Low (saccharin) and xylitol. Condiments, Herbs and Spices All herbs, spices and seasonings (as long as they have no added sugar), as well as ancho chili pepper, anchovy paste, black bean sauce, capers, chipotle en adobe, unsweetened coconut milk, clam juice, enchilada sauce, fish sauce, garlic, ginger, horseradish sauce, jalapeno and other chiles, miso paste, Dijon mustard, yellow mustard, olives, pesto, Pickapeppa sauce, dill or kosher pickles, roasted red pepper (pimentos), salsa with no added sugar, soy sauce, Tabasco or other hot sauces, taco sauce, tahini, tamari, vinegar (but not sweetened rice wine vinegar) and wasabi paste.

Avoid any condiments made with added sugar or flour, cornstarch and other carb-filled thickeners.

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Beverages Broth/bouillon (not low sodium and no added sugars, hydrogenated oils or MSG), club soda; heavy or light cream or half-and-half (11.5 ounces a day); caffeinated or decaffeinated coffee and tea; diet soda sweetened with noncaloric sweeteners; lemon juice or lime juice (23 tablespoons a day); plain or flavored seltzer (must say no calories); herb tea (no added barley or fruit sugars); unsweetened, unflavored soy or almond milk; unsweetened, unflavored coconut dairy beverage.

Berries and Other Fruits All fresh or frozen berries (without sugar) are acceptable, as are cherries and cantaloupe, Crenshaw and honeydew melon (but not watermelon). Also, 1-tablespoon portions of preserves made without added sugar. Fresh Cheese and Other Dairy Products All fresh cheeses, including ricotta and cottage cheese, and plain, unsweetened, whole milk yogurt or Greek yogurt.

other uNACCePtABle PhAse 1 foods

In addition to any foods cited above, avoid the following:

Fruits other than fruits in the vegetable list Fruit and vegetable juice other than lemon and lime juice Regular sodas Any food made with flour or other grain products Any food with added sugar such as evaporated cane juice, glucose, dextrose, honey and corn syrup Alcohol of any sort Nuts and seeds, nut and seed butters Grains, even whole grains Kidney beans, chickpeas, lentils and other legumes Any vegetables not listed above, including starchy vegetables such as parsnips, carrots, pod peas, potatoes, sweet potatoes, winter squash and yams Dairy products other than hard cheese, cream, sour cream and butter Cow or goat milk of any sort Yogurt, cottage cheese or ricotta Low-fat products Diet products, unless they have no more than 3 grams of Net Carbs per serving

Avoid yogurt made with fruit or other flavorings or with any added sugar. Avoid low-fat and no-fat cottage cheese or yogurt products.

Legumes Lentils and the following beans: black, cannellini, cranberry beans, fava, Great Northern, kidney, lima, navy, pink, pinto, soy (including edamame) and turtle; also black-eyed peas, chickpeas (garbanzos), hummus, split peas, pigeon peas and refried beans.

Avoid jarred or canned baked beans, which are full of sugar, beans in tomato sauce with added sugar or starches, bean dips and other products with added sugar or starch.

Vegetable and Fruit Juices Lemon and/or lime juice (up to 6-tablespoons a day) and small portions of tomato juice or tomato juice cocktail. Alcohol In moderation, lite or low-carb beer, red or white wine and spirits such as bourbon, gin, rum, Scotch and vodka.

AdditioNAl foods ACCePtABle iN PhAse 2, oNgoiNg Weight loss

Nuts and Seeds, Nut and Seed Butters, Nut and Seed Meals (Flours), including almonds, Brazil nuts, cashews, coconut (unsweetened), macadamias, hazelnuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds (and tahini), sunflower seeds, soy nuts and walnuts.

Avoid flavored brandy and cordials, regular beer, fruit juice, tonic water and other mixers high in carbs.

Avoid chestnuts (very high in carbs) and honey-roasted or smoked products. Avoid products with added sugar such as Nutella.
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uNACCePtABle foods iN PhAse 2

NOTES

Fruits other than those listed on previous pages Starchy vegetables Grains

AdditioNAl foods ACCePtABle iN PhAse 3, Pre-MAiNteNANCe

The following foods are acceptable in this phase, as well as in Phase 4, Lifetime Maintenance. Fruits other than berries and melon, including apples, apricot, banana, carambola (star fruit), cherimoya, fresh figs, grapes, grapefruit, guava, kiwi, kumquat, loquat, lychee, mango, orange, nectarine, papaya, passion fruit, peach, pear, persimmon, pineapple, plantain, plum, pomegranate, quince, tangerine and watermelon.

Avoid canned fruit, even packed in juice concentrate or lite syrup. Continue to avoid fruit juice, other than lemon and lime juice. Avoid dried fruit.

Starchy Vegetables All starchy vegetables, including beets, burdock, calabaza, carrot, cassava (yuca), corn, Jerusalem artichoke, parsnips, peas in pods, potato, rutabaga, sweet potato, taro, winter squash, yautia and yams. Whole Grains All whole grains, including barley, bulgur wheat, cornmeal, couscous (whole wheat), cracked wheat, hominy, kasha (buckwheat groats), millet, oatmeal (rolled or steel cut), quinoa, brown rice, wild rice and wheat berries.

Avoid refined grains, such as white flour, enriched flour and white rice. Baked goods should be made with 100-percent whole grains. Atkins Cuisine Penne Pasta and All Purpose Baking Mix are acceptable in Phase 4, Lifetime Maintenance.

Dairy Products 4-ounce portions of whole milk or buttermilkbut avoid skim, nonfat or low-fat milk.
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