One Point Foods List No.1

FRUIT

Apple, dried, 1/4 cup (3/4 oz.)
Apple, fresh, 1 (4oz)
Apples, crab, 2 oz or 1/2 cup
Apples, mountain, 3 (2" x 1 7/8")
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Boysenberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Currants, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Fig, fresh, 1 (2 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small, or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi fruit, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)

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Breads

Bread, high fiber (3 grams or more dietary fiber per slice),
1 slice (1 oz)
Breadsticks, 2 long or 4 short
Cocktail (party-style) bread, any type, 2 slices (3/4 oz)
Crisp breads, 3/4 oz
Flat breads, 3/4 oz
Matzo farfel, 1/4 cup (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Reduced-calorie, any type , 2 slices (1 1/2 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini

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Sauces & Soups

SAUCES
Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce , 1/4 cup
Duck Sauce , 1 Tbsp
Gravy, beef, chicken, or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced-fat,
1/2 cup (4 1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce , 1/4 cup

SOUPS
Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup

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Protein Sources

Anchovies, 6 (3/4 oz) or 1 tsp. Paste
Bacon, 1 slice crisp
Beans, dry 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Bison/Buffalo meat, 1 oz.
Cheese, 1 fat free slice
Cheese, cottage, 1%,2%,or nonfat, 1/3 cup (2 3/4 oz)
Cheese, hard 3 Tbsp. Shredded, 2 Tbsp. Grated or 3/4 oz
Cheese, Neufchatel, 1 Tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1") cube, 3 Tbsp
Shredded, 2 Tbsp grated, or 3/4 oz
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded,
2 Tbsp grated, or 3/4 oz
Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
Chicken roll luncheon meat, 1 slice (1 oz)
Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup (2 oz)
Egg substitute, fat-free, 1/4 cup
Egg whites, 3
Fat-free luncheon meat, 6 slices
Fish, fresh, flaked, 1/2 cup
Frankfurter, beef, pork or turkey, fat free, 1
Gefilte fish, 1 piece (1 1/2 oz)
Goose, wild, cooked, 1 oz
Lentils, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Lobster meat, cooked 1/2 cup (2 oz)
Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Salmon, smoked, 1 oz
Sashimi, 4 pieces (except salmon or mackerel)
Scallops, cooked, 1/2 cup (2 oz)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or
3/4 oz uncooked
Squab, cooked, 1 oz
Sweetbreads, cooked, 1 oz
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, 1 oz
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausage-type), 1 (1 oz)
Venison, cooked, 1 oz
Whitefish, smoked, 2 oz

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