| Top Ten | Recipes | Protein | Carbos | Fats | Mixed |

1 block of carbohydrate equals...

FAVORABLE UNFAVORABLE
Cooked Vegetables
1 medium artichoke
1 c (12 spears) asparagus
1 c green or wax beans
1/4 c black beans
3 c bok choy
1+1/4 c broccoli
1+1/2 c brussels sprouts
1+1/3 c shredded cabbage
2 c cauliflower
1/4 c chickpeas
2 c chopped collard greens
1+1/2 c eggplant
1+1/4 c kale
1/4 c kidney beans
1 c leeks
1/4 c lentils
1 c boiled mushrooms
1 c sliced okra
3/4 c chopped boiled onions
1 c sauerkraut
1+1/4 c chopped spinach
1+1/2 c chopped Swiss chard
1 c mashed turnip
1+3/4 c chopped turnip greens
1+1/4 c sliced summer squash
1+1/2 c sliced zucchini

Raw Vegetables
11 c alfalfa sprouts
1+1/4 c bamboo shoots
1+1/2 c broccoli
3 c shredded cabbage
2 c cauliflower pieces
2+1/2 c sliced celery
1 cucumber
4 c sliced cucumber
7+1/2 c chopped endive
7+1/2 c chopped escarole
3 green or red peppers
2+1/4 c chopped green pepper
1/4 c humus
1 head iceberg lettuce (6" dia)
4 c chopped romaine lettuce
3 c chopped mushrooms
1 c chopped onions
2+1/2 c sliced radishes
1/2 c salsa
1 c snow peas
6 c chopped spinach
2 tomatoes
1+1/4 c chopped tomato
1/3 c water chestnuts

Fruits
(fresh, frozen, or canned light)
1/2 apple
1/3 c applesauce
3 apricots
3/4 c blackberries
1/2 c blueberries
3/4 c boysenberries
1/4 cantaloupe
3/4 c cubed cantaloupe
3/4 c cherries
1/2 c fruit cocktail
1/2 grapefruit
1/2 c grapes
1/2 c cubed honeydew melon
1 kiwi fruit
1 lemon
1 lime
1/2 medium nectarine
1/2 orange
1/3 c canned mandarin orange
1 peach
1/2 c canned peaches
1/2 pear
1/2 c cubed pineapple
1 plum
1 c raspberries
1 c strawberries
1 tangerine
3/4 c cubed watermelon

Grains
1/2 tsp dry barley
1/3 c slow-cooked oatmeal
1/2 oz dry slow-cooking oatmeal

Cooked Vegetables
1/2 c acorn squash
1/8 c baken beans
1/2 c sliced beets
1/2 c butternut squash
1 carrot
1 c shredded carrot
1 c sliced carrot
1/4 c corn
5 french fries
1/4 c lima beans
1/3 parsnip
1/3 c peas
1/4 c pinto beans
1/3 c baked potato
1/3 c boiled potato
1/5 cup mashed potato
1/4 c refried beans
1/3 baked sweet potato
1/5 c mashed sweet potato

Fruits
1/3 banana
3/4 c chopped cranberries
3 t cranberry sauce
2 dates
1 fig
1/2 c guava
3 kumquat
1/3 c sliced mango
3/4 c cubed papaya
2 dried prunes
1 T raisins

Fruit Juices
1/3 c apple juice
1/3 c apple cider
1/4 c cranberry juice
1/4 c fruit punch
1/4 c grape juice
1/3 c grapefruit juice
1/3 c lemon juice
1/3 c lemonade
1/3 c orange juice
1/4 c pineapple juice
1 c tomato juice
3/4 c V-8 juice

Grains, Cereals, & Breads
1/4 small bagel
1/2 biscuit
1/2 oz bread crumbs
1/2 slice whole grain bread
1/2 slice white bread
1/2 soft breadstick
1 hard breadstick
1/2 oz dry buckwheat
1/2 oz dry bulgar wheat
1/2 oz dry cereal
1" square cornbread
1 t cornstarch
1 oz dry couscous
4 saltine crackers
3 Triscuit crackers
1/2 plain croissant
1/2 oz crouton
3/4 plain doughnut
1/4 English muffin
1/2 oz granola
1/3 c cooked grits
1/2 oz Melba toast
1/2 oz millet
1/2 blueberry muffin
1/4 c cooked egg noodles
1/2 four-inch pancake
1/4 c cooked pasta
1/4 pocket pita bread
1/2 pocket mini pita bread
2 c popped popcorn
1/5 c cooked brown rice
1/5 c cooked white rice
1 rice cake
1/4 bulkie roll
1/2 small dinner roll
1/2 hamburger bun
1 small taco shell
1 six-inch corn tortilla
1/2 eight-inch flour tortilla
1/2 waffle

Alcohol
6 oz beer
1 oz distilled spirits
4 oz wine

Others
2 T barbecue sauce
1/4 candy bar
1/3 slice cake
2 T cocktail sauce
1 small cookie
4 saltine crackers
1+1/2 pieces graham crackers
1/2 T honey
1/4 c regular ice cream
1/6 c premium ice cream
2 T jam or jelly
2 T ketchup
1+1/2 t light molasses
1+1/2 T plum sauce
1/2 oz potato chips
1/2 oz pretzels
4 t pickle relish
2 t brown sugar
2 t granulated sugar
1 T confectionery sugar
2 t maple syrup
2 t pancake syrup
1 T teriyaki sauce
1/2 oz tortilla chips


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