The Mind-full Motivator, LLC: Food Lists

FRUITS

1 Fruit = 1 Unit

1 small fresh fruit (4 oz.)

1/2 cup 100% Juice

2 Tbsp. Dried Fruit

60 calories, 15 grams carbohydrate

Food Serving Size

Apple 1 small, ½ large (4 oz)

Apple, dried 4 rings

Applesauce, unsweetened ½ cup

Apricots, canned ½ cup

Dried 8 halves

Banana 1 small or ½ large

Berries, black, blue ¾ cup

Cantaloupe 1 cup or 1/3 small melon

Cherries ½ cup

Clementines 2

Dates 3

Figs, dried 1 ½

Fresh 2 medium, 1 ½ large

Fruit cocktail ½ cup

Grapefruit ½ large, ¾ cup sections

Grapes 17, or ½ cup

Honeydew melon 1 slice or 1 cup

Juices, regular ½ cup

Light 1 cup

Kiwi 1

Mandarin oranges, canned ¾ cup

Mango ½ small, ½ cup

Nectarine 1 small

Orange 1 small

Papaya ½ fruit, or 1 cup

Peaches, canned ½ cup

Fresh 1 large

Pears, canned ½ cup

Fresh ½ large, 4 oz

Pineapple, canned ½ cup

Fresh ¾ cup

Plums, canned ½ cup

Dried (prunes) 2

Raspberries 1 cup

Strawberries 1 ½ cup

Tangerines 2 small

Watermelon 1 slice or 1 cup

Non- Starchy Vegetables

0 Units

Enjoy!

Artichoke

Asparagus

Baby corn

Bamboo shoots

Bean sprouts

Beans, green, wax

Beets

Broccoli

Brussel sprouts

Cabbage, Chinese, bok choy, green, purple

Carrots

Cauliflower

Celery

Coleslaw mix, no dressing

Cucumber

Eggplant

Green onions

Greens

Heart of Palm

Jicama

Kohlrabi

Kale

Leeks

Lettuce, all varieties

Mushrooms

Okra

Onions

Pea Pods

Peppers, all varieties

Radishes

Rutabaga

Sauerkraut

Squash, summer, crookneck, zucchini

Sugar snap peas

Swiss chard

Tomato

Tomato Juice

Tomato paste

Tomato sauce

Turnips

Vegetable Juice

Water chestnuts

Starchy Vegetables and Grains

1 Serving = 2 Units

1/2 cup cooked cereal, grain or starchy vegetable

1/2 cup cooked rice or pasta

1 oz. bread or bread product

3/4-1 oz. snack foods (some have extra fat)

80 calories/ 15 grams carbohydrate

Food Serving Size

Animal crackers 10

Bagel, large ¼ whole (1 ounce)

*Baked beans ½ cup

*Beans, cooked (black, red, etc.) ½ cup

*Barley, cooked ½ cup

Biscuit 1 small, ½ large

*Bran, ½ cup

Bread

Light 2 slices

Regular 1 slice

*Whole Grain 1 slice

*Bulgur, cooked ½ cup

Cereal
Dry whole grain flakes 1 cup
Any type 100 calorie serving

Cooked (*oatmeal, *grits) ¾ cup

*Corn ¾ cup

On the cob 1 ear

Cornbread, 2” cube 1

*Couscous 1/3 cup

Crackers, any type 1 oz

Saltines 8

*Whole Grain 6

English Muffin 1

Graham crackers, 2 1/2” square 4

*Granola

Low-fat ¼ cup

Regular 3 Tbsp
Grits 1/2 cup
*Hominy 1 cup

Hot dog/hamburger bun ½

Light 1

Lentils, cooked, any type ½ cup

Matzoth 1 oz

Melba toast 4 pieces, 1 oz

*Muesli ¼ cup

Oatmeal

Cooked ½ cup

Dry ¼ cup

Pancake, 4” diameter 1

*Parsnips ½ cup

Pasta, cooked ½ cup

*Whole grain ½ cup

Pita, 6” ½

*Polenta, cooked ½ cup

*Popcorn, no butter added 4 cups

Microwave, 94% fat-free 1 mini bag

*Potato, white or sweet ½ large, 1 small (4 oz)

Pretzels 1 oz

*Quinoa, cooked ½ cup

Rice, *brown or white, cooked ½ cup

*Refried beans

Fat-free ½ cup

Regular 1/3 cup

Rice cakes 3 large, 8 small

Roll 1 small, ½ large

Snack chips

Baked or fat-free 1 oz (15 – 20 chips)

Regular ½ oz (7-8 chips)

Split peas, cooked ½ cup

Stuffing 1/2 cup

*Tabbouleh ½ cup

Taco shell, hard 5” 2

*Tortilla, corn 6” 1

Flour, 6” 1

Flour, 10” ½

*High fiber, 80-100 calories 1

Waffle, 4” 1

*Wheat germ, dry 3 Tbsp.

*Wild Rice, cooked ½ cup

*Yams, sweet potatoes 1 med, ¾ cup

*High fiber choice

PROTEIN
1 Serving = 1 Unit
1 oz

60 calories, 7 grams protein

Food Serving size

Baked Beans ½ cup (+ 1 starch)

Beans, cooked, any type ½ cup (+ 1 starch)

Beef, lean, trimmed 1 oz

Beef jerky 1 oz

Canadian bacon 1 oz

Cheese, light* 1 oz

Chicken

Without skin 1 oz

Cottage cheese 1/3 cup

Edamame ½ cup (+ 1/2 starch)

Egg 1

Egg substitute ¼ cup

Egg whites 3

Falafel (chickpeas & wheat) 3 patties (+1 starch)

Fish, except salmon 2 oz

Game meat (venison, buffalo, ostrich) 1 oz

Hot dog

Light* 1 oz

Hummus 1/3 cup (+ 1 starch)

Lamb 1 oz

Lentils, cooked ½ cup (+ 1 starch)

Milk, non fat or 1% 1 cup

Organ meat (liver, heart, kidney) 1 oz

Nut butter 1 Tbsp (+ 1 fat)

Peanut butter 1 Tbsp

Peas, cooked: black-eyed and split ½ cup

Pork

Lean (loin, ham, tenderloin) 1 oz

Processed sandwich meat

Light* 1 oz

Refried beans,

Fat-free ½ cup (+ 1 starch)

Regular 1/3 cup

Ricotta cheese, light 1 oz

Salmon 1 oz

Sardines 2 medium

Sausages, beef, turkey, chicken, pork

Light* 1 oz

Soy based 1 oz

Shellfish: clams, crab, imitation shellfish,

Lobster, scallops, shrimp 1 oz

Soy-based crumbles, nuggets, patties 2 oz (+1/2 starch)
Soy Nuts 3/4 oz (+ 1/2 starch)

Tempeh ¼ cup

Tofu ½ cup, 4 oz

Tuna

Canned in water 2 oz

Canned in oil 1 oz

Turkey 1 oz

Veal 1 oz

Veggie burger, hot dog 2 1/2 oz (+1 starch)

Yogurt, non-fat plain or light 6-8 oz.

*3 grams of fat or less per serving

HEALTHY FATS
1 Serving = 1 Unit

45 calories, 5 grams fat

Food Serving Size

Avocado 1/4 medium, 2 Tbsp

Nut butters (almond, cashew, peanut) 1 1/2 tsp

Nuts, any type 1/4 oz

Almonds 6 nuts
Brazil 2 nuts

Cashews 65 nuts

Hazelnuts 5 nuts

Macadamia 3 nuts

Mixed 6 nuts

Peanuts 10 nuts

Pecans 4 halves

Pistachios 16 nuts

            Walnuts 4 halves
Margarine (choose trans fats free)
   Light 1 Tbsp
   Regular 1 tsp

Mayonnaise

Light 1 Tbsp

Regular 2 tsp

Oil

Canola, olive, peanut 1 tsp

Corn, cottonseed, flaxseed,

Grape seed, safflower, soybean

Olives 8 large, 10 small
Salad Dressing
Reduced Fat 2 Tbsp
Regular 1 Tbsp

Seeds: flaxseed, pumpkin, sunflower 1 Tbsp

Tahini or sesame paste 1 tsp

DAIRY/HIGH CALCIUM
1 Serving = 2 Units

100 calories
12 g. carbohydrate
8 g. protein
200-300 mg calcium

Food Serving Size

Buttermilk 1 cup

Cheese, light 1 oz

Evaporated skim milk ½ cup

Fat-free or 1% milk 1 cup

Soy milk, with added calcium 1 cup

Yogurt, fat-free

Low fat 6 oz, 2/3 cup
Plain, artificially sweetened 6 – 8 oz, 1 individual carton

Any Food Item
50 Calories = 1 Unit

Food Units

Alcohol, 1 ½ oz shot 2

Beer

Light, 12 oz can 2

Regular, 12 oz can 3

Chocolate, 1 oz 3

Homemade,1 medium or 2 small 3

Sandwich, 3 3

Dove Chocolate, 3 pieces 2

Frozen Yogurt, lowfat, ½ cup 2

Hershey Kisses, 6 3

One Hundred Calorie Packs

Crackers, chips or cookies 2

Ice Cream

Light, ½ cup 2

McDonald’s cone 3

McDonald’s sundae 4

Regular, 1/2 cup 4

Potato Chips, 12 or 1 oz 3
Potato chips, light, 1 oz 2

Wine, 4 oz, ½ cup 2
Vita Top, 1 2