Meal Planning Guide

Fillable Printable Meal Planning Guide

Meal Planning Guide

Meal Planning Guide 1200 Calorie

This Meal Planning Guide is based on the Exchange System, which groups foods into categories such as starches, fruits, vegetables,

milk, meats and meat substitutes, and fats. One serving in a group is called an “exchange.” An exchange has about the same amount

of carbohydrates, protein, fat, and calories as a serving of every other food in that same group. So, for example, you could swap one

small apple for 3/4 cup of blueberries for one fruit serving. Sometimes nutrient figures may seem to vary a bit from list to list due to

rounding-off, different serving sizes, or different methods of preparation. But if you eat the specified number of servings of each

group, you can be comfortable that you’ll have a diet rich in nutrients and low in fat and calories.

At first it appears a bit tedious measuring out an ounce of this and a cup of that, and with some foods it can be hard to measure or

estimate an exact serving size. An inexpensive kitchen scale will come in handy. And these pictures will illustrate some helpful

estimations:

The palm, not including

fingers and thumb, is

about 3 ounces of meat.

A fist is about 1 cup.

The thumb is about

1 tablespoon.

The thumb tip is about

1 teaspoon.

Based on woman’s hand size. Measure meats after skin, bone, and visible fat have been removed.

Do best you can, and hope little inaccuracies average out.

Avoid snacks that are not counted in your meal plan, and avoid nibbling while preparing foods. These uncounted portions can add up

to a significant number of calories, and are a frequent reason for people not to lose weight when they are otherwise following the meal

guide.

For combination foods, like casseroles or dessert items, you may have to do a little research. For packaged foods, look at the

nutritional label. For recipes you prepare at home, either add up the calories for all the ingredients and divide by the number of

servings, perform an Internet search, or use a smartphone application. One particularly good resource is MyFitnessPal.com.

A diet that promotes weight loss is sometimes slightly deficient in some vitamins and minerals, so you should take a one-a-day type

multivitamin/mineral/iron supplement. An inexpensive generic will suffice.

Initially many of these meals and servings will appear much smaller than you’re accustomed to—and that is, after all, part of the

object here. To combat hunger as your appetite and serving-size perception adapt, it helps to drink a full glass of water at the start of

each meal. Eat slowly; if you eat too fast, your sense of fullness doesn’t get a chance to catch up with what you’ve eaten. And make

use of the free foods list—items that you can add in addition to other foods listed in your meal plan.

Exercise promotes weight loss and has numerous other health benefits; it is as close to a fountain of youth as you’ll ever find. Start

slowly and work your way up. Even if all you do is walk the length of the yard, that’s fine, as long as you go one step farther

tomorrow. If your weight or arthritis problems prohibit you from walking for exercise, consider walking/exercising in a swimming

pool; you’ll burn a lot of calories without having to support all of your weight. Try to build up to 30 minutes of exercise daily.

On the exchange lists you’ll see several footnotes. Some of these tell you that that food selection counts as a serving from more than

one group. And you’ll see two other footnotes related to sodium (salt) and fiber:

♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.

☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.

References:

• The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults; National Institutes of Health; National Heart, Lung, and Blood

Institute; North American Association for the Study of Obesity; NIH Publication Number 00-4084; October 2000.

• NIH menu planner for 1200, 1400, 1600, 1800, 2000 cal diets. http://hp2010.nhlbihin.net/menuplanner/menu.cgi.

• Daily Meal Planning Guide; www.LillyDiabetes.com.

• MyFitnessPal.com: Numerous online and smartphone weight management tools, including food and exercise calorie listings.

• Choose Your Foods: Exchange Lists for Diabetes; American Diabetes Association and American Dietetic Association, 2007.

1200 CALORIE MEAL PLAN

Meal

Sample Meal 1

Sample Meal 2

Breakfast

1 Starch

1 Fruit

1 Milk

1/2 cup bran flakes

4 oz banana

8 oz 1% milk

1 slice wheat toast

2 tsp no-sugar-added jam

3/4 cup blueberries

1 cup fat-free yogurt

Lunch

1 Starch

1 Fruit

1 Vegetable

2 Meat

1 Fat

1 slice wheat bread

2 oz lean sliced ham

Mustard as desired

Lettuce as desired

1 slice tomato

1 Tbsp reduced-fat mayonnaise

1 cup raw carrots

1 apple

1 slice white bread

2 oz sliced turkey

Mustard as desired

Lettuce as desired

1 pickle

1 cup cherry tomatoes

2 Tbsp reduced-fat salad dressing

1 cup sliced cantaloupe

Dinner

2 Starch

1 Fruit

2 Vegetable

2 Meat

2 Fat

1 small dinner roll

1 tsp margarine

1/3 cup rice

1/2 cup cooked broccoli

2 oz baked chicken

Salad greens as desired

1 cup raw vegetables on salad

2 Tbsp reduced-fat salad dressing

1.25 cup whole strawberries

1 small dinner roll

1 tsp margarine

1/2 cup corn

1 cup green beans

2 oz grilled or broiled flank steak

2 pecans, diced, on green beans

3/4 cup pineapple

Snack

1 Starch

1 Milk

3 cups popcorn, low fat/no butter

1 packet sugar-free hot cocoa, mix & water

3/4 oz pretzels

8 oz 1% milk

TOTAL DAILY SERVINGS

5 Starch; 3 Fruit; 2 Milk; 3 Vegetables; 4 Meat; 3 Fat.

Notes:

Include any amount of zero-calorie beverages as desired, and selections from Free Foods list as suggested. If you prefer not to

have a snack, roll those servings into your other meals. You may also trade servings among the different meals, as long as the total

servings from each group for the day remain the same. Take a multivitamin/mineral/iron supplement daily.

FREE FOODS

Each serving from this list has 5 grams or less of carbohydrate and less than 20 calories per serving. Eat up to 3 servings per day of

the free foods with a serving size noted without counting the calories. Choices listed without a serving size noted can be eaten as

much as you like. To help fight hunger and cravings spread servings of these foods throughout the day.

♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.

SERVING CHOICES

Low Carbohydrate Foods Serving Size

Cabbage, raw 1/2 cup

Gelatin, sugar-free gum

Jam or jelly, light or no sugar added 2 tsp

Salad greens

Sandwich vegetables (tomato, onion,

pickle, etc.) 1 slice

Sugar substitutes (low calorie sweeteners)

Drinks/Mixes Serving Size

♦ Bouillon, broth, consommé

Carbonated or mineral water, club soda

Coffee or tea

Diet soft drinks or sugar-free drink mixes

Modified Fats/Dairy Serving Size

Cream cheese, fat-free 1 Tbsp (1/2 oz)

Creamers

Nondairy, liquid 1 Tbsp

Nondairy, powdered 2 tsp

Salad dressing

Fat-free or low-fat 1 Tbsp

Fat-free Italian 2 Tbsp

Sour cream, fat-free 2 Tbsp

Yogurt, fat-free 2 Tbsp

Condiments Serving Size

Barbecue sauce 2 tsp

Catsup (ketchup) 1 Tbsp

Mustard

♦ Pickles, dill 1.5 medium

Salsa 1/4 cup

Taco sauce 1 Tbsp

Vinegar

Seasons Serving Size

Flavoring extracts

Garlic

Herbs, fresh or dried Nonstick cooking spray

Spices

Worcestershire sauce

STARCH

Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat, and 80 calories. Many foods from this

group also give you fiber, vitamins, and minerals. Prepare and eat starchy foods with as little added fat as possible. Choose whole

grain starches as often as you can.

In general, a single serving of starch is:

• 1/2 cup of cooked cereal, grain, or starchy vegetable.

• 1/3 cup of cooked rice or pasta.

• 1 oz of a bread product such as 1 slice of whole wheat bread.

• 3/4 to 1 oz of most snack foods (some snack foods may also have extra fat).

∆ Foods marked with ∆ should be counted as 1 starch + 1 fat serving.

► Foods marked with ► should be counted as 1 starch + 1 meat serving.

☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.

SERVING CHOICES

Bread Serving Size

Bagel, large (about 4 oz) 1/4 (1 oz)

∆ Biscuit, 2.5” wide 1

Bread (white/wheat/rye) 1 slice (1 oz)

∆ Cornbread, 1.75” cube (1 1/2 oz)

English muffin 1/2

Hot dog or hamburger bun 1/2 (1 oz)

Pancake, 4” wide, ¼” thick 1

Pita pocket bread (6” across) 1/2

Roll, plain, small 1 (1 oz)

Tortilla, corn or flour (6” across) 1

∆ Waffle, 4” square or round 1

Cereals and Grains Serving Size

Cereals, cooked (oats, oatmeal) 1/2 cup

Cereals, unsweetened, ready-to-eat 3/4 cup

Granola, low-fat 1/4 cup

Pasta, cooked 1/3 cup

Rice, white or brown, cooked 1/3 cup

Starchy Vegetables Serving Size

Corn, cooked 1/2 cup

Corn on cob, large 1/2 cob (5 oz)

☺ Hominy, canned 3/4 cup

☺ Peas, green, cooked 1/2 cup

Plantain, ripe 1/3 cup

Potato

Baked with skin 1/4 large (3 oz)

Boiled 1/2 cup or 1/2 medium (3 oz)

∆ Mashed with milk and fat 1/2 cup

French fried (oven-baked) 1 cup (2 oz)

Spaghetti/pasta sauce 1/2 cup

☺ Squash, winter (acorn, butternut) 1 cup

Yam/sweet potato, plain 1/2 cup

Crackers and Snacks Serving Size

Crackers

∆ Round, butter-type 6

Saltines 6

Graham cracker, 2.5” square 3

Popcorn

∆ ☺ With butter 3 cups

☺ Low fat or no fat added 3 cups

Pretzels 3/4 oz

Snack chips (tortilla chips, potato chips)

Fat-free or baked 15-20 (3/4 oz)

∆ Regular 9-13 (3/4 oz)

Beans, Peas and Lentils Serving Size

Beans, peas and lentils are also found on the

Meat list. These servings contain 7 grams of

protein.

►☺ Baked beans 1/3 cup

►☺ Beans/lentils, cooked (black,

garbanzo, kidney, lima, navy, pinto) 1/2 cup

►☺ Peas, cooked 1/2 cup

FRUITS

Each serving from this list contains 15 grams carbohydrate, 0 grams fat, 0 grams protein, and 60 calories. Fruits are good sources of

fiber, regardless if they are fresh, frozen, or dried. Fruit juices contain very little fiber; choose fruits instead of juices whenever

possible. When using canned fruit, choose fruit packed in its own juice or light syrup.

In general, a single serving of fruit is:

• 1/2 cup of canned or fresh fruit or unsweetened fruit juice.

• 1 small fresh fruit (4 oz).

• 2 tablespoons of dried fruit.

☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.

SERVING CHOICES

Fruit Serving Size

Apple, unpeeled, small 1 (4 oz)

Applesauce, unsweetened 1/2 cup

Banana, extra small 1 (4 oz)

Berries

☺ Blackberries 3/4 cup

Blueberries 3/4 cup

☺ Raspberries 1 cup

☺ Strawberries 1.25 cup whole berries

Cantaloupe, small 1/3 melon

or 1 cup cubed (11 oz)

Cherries, sweet fresh 12 (3 oz)

Dried fruits (blueberries, cherries,

cranberries, mixed fruit, raisins) 2 Tbsp

Grapefruit, large 1/2 (11 oz)

Grapes, small 17 (3 oz)

Guava 1/2 cup

☺ Kiwi 1 (3 1/2 oz)

Mandarin oranges, canned 3/4 cup

Mango, small 1/2 fruit (5.5 oz) or 1/2 cup

☺ Orange, small 1 (6 1/2 oz)

Papaya 1/2 fruit or 1 cup cubed (8 oz)

Passion fruit 1/4 cup

Peaches (fresh, medium) 1 (6 oz)

Pears (fresh, large) 1/2 (4 oz)

Pineapple (fresh) 3/4 cup

Plums

Small fresh 2 (5 oz)

Dried (prunes) 3

Watermelon 1 slice

or 1.25 cups cubes (13.5 oz)

Fruit Juice Serving Size

Apple, grapefruit, orange, pineapple 1/2 cup

Grape, prune, and 100% fruit juice

blends 1/3 cup

VEGETABLES, NONSTARCHY

Each serving from this list contains 5 grams carbohydrate, 2 grams protein, and 25 calories. Vegetables provide a lot of nutrients and

food bulk without a large calorie load. Choose a variety of vegetables to benefit from their important vitamins and minerals. When

using canned vegetables, choose no-salt-added versions or rinse regular canned vegetables.

In general, a single serving of a nonstarchy vegetable is:

• 1/2 cup of cooked vegetables or vegetable juice.

• 1 cup of raw vegetables.

♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.

☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.

SERVING CHOICES

Beans (green, wax, Italian)

Bean sprouts

Broccoli

Cabbage (green, bok choy, Chinese)

☺ Carrots

Cauliflower

Celery

Cucumber

Eggplant

Greens (collard, kale, mustard, turnip)

Mushrooms, all kinds, fresh

Okra

Onions

Pea pods

☺ Peppers (all varieties)

Radishes

♦ Sauerkraut Spinach

Squash (summer, crookneck, zucchini)

Tomatoes, fresh and canned

♦ Tomato sauce

♦ Tomato/vegetable juice

Water chestnuts

MEAT AND MEAT SUBSTITUTES

Meat and meat substitutes are rich in protein, but that often comes at the cost of a lot of fat. Whenever possible, choose lean meats.

Portion sizes on this list are based on cooked weight, after bone and fat have been removed. Serving sizes vary as listed below.

† Foods marked with † should be counted as 1 meat + 1/2 fat serving.

‡ Foods marked with ‡ should be counted as 1 meat + 1 fat serving.

► Foods marked with ► should be counted as 1 starch + 1 meat serving.

♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.

SERVING CHOICES

Lean Meats and Meat Substitutes

Each serving from this list contains 0 grams

carbohydrate, 7 grams protein, 0-3 grams fat,

and 45 calories.

Serving Size

Beef, Select or Choice grades—

Ground round, roast (chuck, rib,

rump), round, sirloin, steak

(cubed, flank, porterhouse,

T-bone), tenderloin 1 oz

Cheeses with < 3 grams of fat per oz 1 oz

Cottage cheese 1/4 cup

Egg whites 2

Fish, fresh or frozen, plain: catfish,

cod, flounder, haddock, halibut,

orange roughy, salmon, tilapia,

trout, tuna 1 oz

Hot dog with < 3 grams of fat per oz 1

Pork, lean—Canadian bacon, rib or

loin chip/roast, ham, tenderloin 1 oz

Poultry, without skin 1 oz

Processed sandwich meats with

< 3 grams of fat per oz 1 oz

Tuna, canned in water or oil, drained 1 oz

Medium-Fat Meats and Meat Substitutes

Each serving from this list contains 0 grams

carbohydrate, 7 grams protein, 4-7 grams fat,

and 75 calories.

Serving Size

† Beef—Corned beef, ground beef,

meatloaf, prime grades trimmed

of fat (prime rib) 1 oz

† Cheeses with 4-7 grams of fat per oz—

Feta, mozzarella, pasteurized

processed cheese spread, reduced-fat

cheeses, string cheese 1 oz

† Egg 1

† Fish, any fried product 1 oz

† Pork, cutlet, shoulder roast 1 oz

† Poultry, with skin or fried 1 oz

† Ricotta cheese 2 oz or 1/4 cup

† ♦ Sausage with 4-7 grams of

fat per oz 1 oz

High-Fat Meats and Meat Substitutes

Each serving from this list contains 0 grams

carbohydrate, 7 grams protein, 8+ grams fat,

and 100 calories.

Serving Size

‡ ♦ Bacon, pork 2 slices

‡ ♦ Bacon, turkey 3 slices

‡ ♦ Hot dog—Beef, pork, or combination 1

‡ Pork sparerib 1 oz

‡ Processed sandwich meats with

8 grams of fat or more per oz—

Bologna, pastrami, hard salami 1 oz

‡ ♦ Sausage with 8 grams fat or more

per oz—Bratwurst, chorizo, Italian,

knockwurst, Polish, smoked

summer 1 oz

‡ Cheese, regular—American, bleu,

brie, cheddar, hard goat, Monterey

jack, queso, and Swiss 1 oz

Plant-Based Proteins

Each serving from this list contains

approximately 6-7 grams protein, and 80-100

calories. Beans, peas and lentils are also

found on the Starch list. Nut butters are found

in smaller amounts on the Fats list.

Serving Size

►☺ Baked beans 1/3 cup

►☺ Beans/lentils, cooked (black,

garbanzo, kidney, lima, navy, pinto) 1/2 cup

►☺ Peas, cooked 1/2 cup

‡ ☺ Hummus 1/4 cup

‡ Nut spreads—Almond butter,

cashew butter, peanut butter,

soy nut butter 1 Tbsp

‡ Tempeh 1/4 cup

‡ Tofu 4 oz (1/2 cup)

MILK

Milk and yogurt are rich in calcium and protein. Choose fat-free, low-fat, and reduced-fat varieties as often as possible. (Cheese

products are found under MEAT AND MEAT SUBSTITUTES.)

Serving sizes of these items varies as listed below.

SERVING CHOICES

Fat-Free (skim) or Low-Fat (1%) Milk and

Yogurt

Each serving from this list contains 12 grams

carbohydrate, 8 grams protein, 0-3 grams fat

and 100 calories.

Serving Size

Milk, buttermilk, acidophilus milk,

Lactaid 1 cup

Evaporated milk 1/2 cup

Yogurt, low-fat, plain or flavored with

a low calorie sweetener 2/3 cup

Yogurt, fat-free, plain or flavored with

a low calorie sweetener 1 cup

Hot cocoa mix, sugar-free 1 envelope

Reduced-Fat (2%) Milk and Yogurt

Each serving from this list contains 12 grams

carbohydrate, 8 grams protein, 5 grams fat

and 120 calories.

Serving Size

Milk, acidophilus milk, Lactaid 1 cup

Yogurt, plain 2/3 cup (6 oz)

Whole Milk and Yogurt

Each serving from this list contains 6 grams

carbohydrate, 4 grams protein, 4 grams fat

and 80 calories.

Serving Size

Milk, buttermilk, goat’s milk 1/2 cup

Evaporated milk 1/4 cup

Yogurt, plain 4 oz

Dairy-Like Foods

Exact nutrient proportions vary, but these may

be considered as milk substitutes containing

approximately 100 calories.

Serving Size

Smoothies, flavored, regular 10 oz

Soy milk, regular, plain 1 cup

Yogurt-juice blends, low-fat 1 cup

Yogurt-fruit blends, low-fat 2/3 cup (6 oz)

FATS

Each serving from this list contains 0 grams carbohydrate, 0 grams protein, 5 grams fat, and 45 calories. Monounsaturated and

polyunsaturated fats are more heart-healthy; select them whenever possible.

In general, a single serving of fat is:

• 1 teaspoon of regular margarine, vegetable oil or butter.

• 1 tablespoon of regular salad dressing.

SERVING CHOICES

Monounsaturated Fats Serving Size

Avocado, medium 2 Tbsp (1 oz)

Nut butters (trans-fat free) 1.5 tsp

Nuts

Almonds, cashews 6 nuts

Macadamia 3 nuts

Peanuts 10 nuts

Pecans 4 halves

Oil—Canola, olive, peanut 1 tsp

Olives, black (ripe) 8 large

Olives, green (stuffed) 10 large

Polyunsaturated Fats Serving Size

Margarine

Lower-fat spread 1 Tbsp

Stick, tub or squeeze 1 tsp

Mayonnaise

Reduced-fat 1 Tbsp

Regular 1 tsp

Oil—Corn, cottonseed, flaxseed,

grape seed, safflower, soybean,

sunflower 1 tsp

Salad dressing

Reduced-fat 2 Tbsp

Regular 1 Tbsp

Saturated Fats Serving Size

Butter, stick 1 tsp

Cream, half and half 2 Tbsp

Cream cheese

Reduced-fat 1.5 Tbsp (3/4 oz)

Regular 1 Tbsp (1/2 oz)

Sour cream

Reduced-fat or light 3 Tbsp

Regular 2 Tbsp

COMBINATION FOODS

Combination foods contain items from more than one food list. While this prevents them from being a simple substitution with other

items listed here, with the help of the package label, online resources, smartphone apps, or a dietician, they can be incorporated into

your meal plan. The ratio of various components can become confusing when trying to match these foods to items on simple food

exchange lists. When in doubt, let calories be the deciding factor. But also note the food group exchanges listed. Each of these items

count as a serving of multiple groups, so you’ll probably get a smaller total amount of food to eat whenever you choose these foods.

Obviously, there are too many possibilities to list here, and calorie counts vary broadly by brand or recipe, but some representative

examples are given.

♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better. Many pre-packaged

combination foods are high in sodium unless they are specifically marked “low sodium.”

SERVING CHOICES

Casseroles/Single-Dish Serving Size

Lasagna, frozen single-serving 1

♦ Count as 2 starch, 2 meat, 2 fat (340 cal)

Macaroni and cheese, boxed,

prepared with skim milk 1 cup

♦ Count as 3 starch, 1 milk (300 cal)

Tuna noodle casserole 1 cup

♦ Count as 2 starch, 2 meat, 1 fat (300 cal)

Soups Serving Size

Chicken noodle soup, canned 1 cup

♦ Count as 1 starch, 1 meat (120 cal)

Chili with beans, canned 1 cup

♦ Count as 2 starch, 1 meat, 1 fat (250 cal)

Tomato soup, canned 1 cup

♦ Count as 2 starch, 1 vegetable (180 cal)

Miscellaneous Serving Size

Burrito, frozen, beef and bean 1

♦ Count as 2 starch, 1 meat, 2 fat (290 cal)

Pizza, frozen, 12” 1/8 pizza

♦ Count as 2 starch, 1 meat, 1 fat (240 cal)

Taco, hard with cheese 1

♦ Count as 1 starch, 1 meat, 1 fat (170 cal)

SWEETS AND DESSERTS

Many sweets and desserts are also combination foods, containing items from more than one food list, but since people think of them

differently from entrees, it is helpful to list them separately. As with other combination foods, it is hard to directly swap them with

other items on these substitution lists, so you’ll need to turn to the package label, online resources, smartphone apps, or a dietician for

guidance. If you have difficulty matching nutritional components to the food lists above, let calories be your guide to determine how

they can fit into your daily meal plan. But also note the food group exchanges listed. Each of these items count as a serving of

multiple groups, so you’ll probably get a smaller total amount of food to eat whenever you choose these foods.

Obviously, there are too many possibilities to list here, and calorie counts vary broadly by brand or recipe, but some representative

examples are given.

SERVING CHOICES

Food Serving Size

Brownie, unfrosted 1.25” square (1 oz)

Count as 1 starch, 1 fat (110 cal)

Cake, frosted 2” square (1 oz)

Count as 2 starch, 1 fat (105 cal)

Cake, frosted 2” square (1 oz)

Count as 1 starch, 1 fat (75 cal)

Candy bar, chocolate/peanut

2 “fun size” (1 oz)

Count as 1.5 starch, 1.5 fat (160 cal)

Candy, hard 3 pieces

Count as 1 starch (70 cal)

Cookies, chocolate chip, 2.25” 2

Count as 1 starch, 2 fat (170 cal)

Cookies, vanilla wafer 5

Count as 1 starch, 1 fat (110 cal)

Doughnut, cake, plain 1 medium (1.5 oz)

Count as 1.5 starch, 2 fat (210 cal)

Flan (caramel custard) 1/2 cup

Count as 2 starch (160 cal)

Fruit juice bars, frozen 1 bar (3 oz)

Count as 1 starch (80 cal)

Gelatin, regular 1/2 cup

Count as 1 starch (80 cal)

Granola or snack bar 1 bar (1 oz)

Count as 1.5 starch (120 cal)

Hot cocoa mix, regular 1 envelope

Count as 1 starch, 1 fat (120 cal)

Ice cream, light no sugar added 1/2 cup

Count as 1 starch, 1 fat (110 cal)

Ice cream, regular 1/2 cup

Count as 1 starch, 2 fat (150 cal)

Jam or jelly, regular 1 Tbsp

Count as 1 starch (50 cal)

Muffin, blueberry (8-muffin mix) 1

Count as 2 starch, 2 fat (240 cal)

Pie, fruit, 2 crust 1/8 of 9” pie

Count as 3 starch, 2 fat (320 cal)

Pudding, regular 1/2 cup

(made with reduced-fat milk)

Count as 2 starch (150 cal)

Pudding, sugar and fat-free 1/2 cup

(made with fat-free milk)

Count as 1 starch (80 cal)

Sugar 1 Tbsp

Count as 1/2 starch (45 cal)

Syrup, regular pancake 1/4 cup

Count as 2.5 starch (210 cal)

Syrup, regular pancake 2 TBSP

Count as 1.5 starch (105 cal)

Syrup, light pancake 1/4 cup

Count as 1 starch (100 cal)

Syrup, light pancake 2 TBSP

Count as 1/2 starch (50 cal)

Yogurt, frozen, fat-free 1/2 cup

Count as 1 milk (90 cal)

ALCOHOL

If you choose to drink alcohol, do not exceed 1 drink per day for females or 2 drinks per day for males. In general, 1 serving of

alcohol is 100 calories, so you will need to reduce your daily food intake by this amount. This approximately 1 starch plus 1/2 fruit or

1 vegetable.

1 serving alcohol = 12 oz beer = 1.5 oz distilled spirits = 5 oz wine.