BAD FOOD

Subtract 5 Points for each SERVING of food you eat a day on this list.

Sugary cereal, full fat granola
White flour pancakes, waffles, biscuits etc (only get one serving of white pasta, potato, etc a day, two servings results in -5)
Fried foods, saucy foods, cheesy foods, full-fat cream sauce
Bakery items such as muffins, cake, bagels, doughnuts, brownies, cookies, pie, sweet roll, danish, etc
Soda or other drinks with sugar
Mayo, sour cream, butter, margarine, creamy sauces, full calorie/full fat salad dressings, dips
Ice cream, whole or 2% milk, cream, full fat cheeses, cream cheese
Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, etc.
Fast food, Restaurant food, pizza (There are some good choices – your discretion)
Chocolate, candy, candy bars, pop tarts
Full sugar syrups, jams, jellies
High sugar or high calorie protein bars over 150 calories.
Regular beer or wine

SAFE FOODS

(no points given nor points taken away)

Unsweetened cereals/Low in Fiber: Cheerios, Wheeties, Crispix, etc

Nuts

Low Sugar Jam
Diet Soda or Crystal Light (both not necessarily good for you)
Protein bar less than 150 cal
100 cal popcorn snack or air popped popcorn
Sugar free jello, Fat free sugar free jello pudding
Fat free or Sugar free cool whip
Skinny Cow ice cream sandwich or Low cal frozen desserts ~120 cal a serving (similar ice cream treats)
Mustard, Salsa, Relish, Pickles
Spray butter, Pam
Olive oil, Canola oil
Low-Cal, low-fat healthy alternatives

GOOD FOOD

3 Fiber (goal is 25 grams a day)- up to 15 points: (5 points each)

*Oatmeal (i.e. old fashioned or Quaker Weight Control)

*Whole grain hot cereals (unsweetened)

*Low sugar, High Fiber cereals (i.e. All Bran, Fiber One, ~10g/serving)

*Whole grain bread, pita bread & tortillas

*Brown Rice

*Legumes (black beans, kidney beans, etc)

*Etc.

2 Protein – up to 10 points: (5 points each)

*Fish (tuna, salmon, halibut, etc)

*Shrimp

*Chicken (w/o skin)

*Turkey

*Eggs, Egg Whites, Egg Beaters

*Protein Shake (less than 250 cal per shake)

*Cottage cheese (nonfat or 1%)

*Legumes (black beans, kidney beans, etc)

2 Dairy – up to 10 points: (5 points each)

*Skim or 1% milk

*Lowfat cheeses (string cheese, mozzarella, laughing cow, etc)

*Lowfat or nonfat yogurt (Dannon Light ‘n Fit, 1 cup ~ 80 to 100 cal)

--If you are lactose intolerant or you have issues with dairy, you can achieve

similar results with soy products, a calcium supplement, etc--

All Fruit – 5 points each – up to 15 points

All Vegetables – 5 points each – up to 15 points

Supplements – 5 points

*Multivitamin (Centrum gets good reviews)

*Calcium and Vitamin D (Oscal Ultra or Caltrate 600 Plus - good reviews)

*Fish oil capsules on days when you did not eat fish (1 gram)