They handed this out at our meeting today to help us get through the holidays!
WW ONE-POINT FOODS LIST - 2002
Apple cider, 1/2 cup 4 fl oz
Apple juice, 1/2 cup (4 fl oz), 124gm
Apple, dried, 1/4 cup, (3/4 oz), 21.5 gm
Apple, fresh, 1 item, small (4 oz), 113.4 gm
Applesauce, unsweetened, 1 cup
Apricot nectar, 1/2 cup, (4 fl oz), 125.5 gm
Apricot, fresh, 3 items, (4 oz), 105 gm
Apricots, dried, 6 items, halves (3/4 oz), 21 gm
Artichoke hearts, cooked, 1 cup, (6 oz), 168 gm
Barbecue sauce, 1/4 cup, 62.5 gm
Beans, cannellini. 1/2 cup
Beans, kidney, cooked, 1/2 cup, 88.5 gm
Beans, lima, cooked, 1/2 cup, 96 gm
Beer, non-alcoholic, 1 item, 12 fl oz
Blackberries, 1 cup, (5 oz), 144 gm
Blueberries, 1 cup, (5 oz), 145 gm
Bread, high fiber (3 g or more dietary fiber per slice), 1 slice, 1 oz
Bread, reduced-calorie, 2 slices, (1 1/2 oz), 46 gm
Butter, 1 tsp
Cantaloupe, 1/4 item, (7 oz), 204 gm
Cantaloupe, 1 cup, (6 oz), 170 gm
Cappuccino, made with fat-free milk, small, 1 item, small, 8 fl oz
Carrots, 1 cup, 156gm
Cereal, ready-to-eat, bran flakes, 3/4 cup, 30 gm
Cereal, ready-to-eat, puffed, 1 cup, 12 gm
Cereal, ready-to-eat, shredded wheat, 1 biscuit, 23.6 gm
Cheese, cream, fat-free, 1/4 cup, 60 gm
Cheese, cream, regular, 1 Tbsp., 14.5 gm
Cheese, cream, whipped, 2 Tbsp, 10 gm
Cheese, hard or semisoft, fat-free, 1 slice, 75 oz
Cheese, Neufchatel, 1 Tbsp., (1/2 oz), 14.17 gm
Chicken, drumstick, cooked, without skin (no bone), 1 item, (1 oz), 28.35 gm
Clementines, 2 small, (3 oz each)
Cocktail sauce, store-bought, 1/4 cup
Cocoa, hot, instant, fat-free, 1 serving, 6 fl oz
Cocoa, hot, instant, no sugar added, 6 fl oz, 19.1 gm
Cookies, gingersnaps, 2 items, 14 gm
Corn on the cob, 1 item, ear, 77 gm
Crackers, fat-free, 7 items, 0.75 oz
Cranberries, fresh, 1 1/2 cups, (5 oz), 142.5 gm
Cranberry juice cocktail, 1/2 cup, (4 fl oz), 126.5 gin, 1
Cream, half and half, 2 Tbsp., (1 fl oz), 30 gm
Cream, sour, regular, 1 Tbsp., 12 gin
Cream, whipped, aerosol, 1/4 cup, 12 gm
Creamer, fat-free, liquid, flavored, 2 Tbsp., 1 fl oz
Creamer, nondairy, liquid, 2 Tbsp., (1 fl oz), 30 grh
Creamer, nondairy, powder, 1 Tbsp., 5.9 gin
Currants, fresh, 1 cup, 168 gm
Dates, fresh, 2 items, (3/4 oz), 21 gm
Egg substitute, fat-free, 1/4 cup, 62.8 gm
Egg whites, 3 items, 100.2gm
Fish, herring, cooked, 1 oz, 28.35 gm
Flour, any type, 3 Tbsp, 22.5 gm
Frankfurter, beef and pork, fat-free, 1 item, 1.75 oz
Fruit butter, 1 Tbsp, 17 gm
Fruit, spreadable, 1 Tbsp, 20 gm
Graham cracker crumbs, 2 Tbsp., (1/2 oz), 14 gm
Graham crackers, 2 items, (2-1/2” square), 1/2-oz, 14gm
Grapefruit, whole, 1 item, small (8 oz), 227 gm
Grapes, 1 cup, 92 gm
Honey, 1 Tbsp, 21 gm
Honeydew melon, 1 cup, 177 gm
Honeydew melon, 1/8 item, 160 gm
Ice cream cone, plain or sugar, 1 item, small, 10 gm
Jam, 1 Tbsp, 20 gm
Jelly, 1 Tbsp, 19 gm
Ketchup, 1/4 cup, 60 gm
Kiwifruit, 1 item, (4 oz), 91 gm
Luncheon meat, lean (3 g fat or less per oz), 1 slice, (1 oz), 28.35 gm
Mandarin orange, 1 serving, 1 large or 2 small (6 oz), 150gm
Margarine, fat-free, 4 Tbsp, 112gm
Margarine, reduced-calorie, 2 tsp
Margarine, regular, 1 tsp., 4.7 gin
Mayonnaise, fat-free, 4 Tbsp., 64 gm
Mayonnaise, reduced-calorie, 2 tsp., 10 gm
Mayonnaise, regular, 1 tsp., 4.6 gm
Melba toast, 1 serving, 4 slices or 6 rounds (3/4 oz), 18gm
Melon balls, 1 cup, 173 gm
Nectarine, 1 item, (4oz), 136 gin
Oil, vegetable, 1 tsp., 4.5 gin
Olives, 10 items, small (1 oz), 32 gin
Olives, 6 items, large (1 oz), 26.4 gin
Onions, cooked, 1 cup, 210 gin
Orange, 1 item, (5 oz), 131 gm
Orange juice, 1/2 cup, (4 fl oz), 124.5 gm
Orange sections, 1 cup, 180 gm
Orange-grapefruit juice, 1/2 cup, (4 fl oz), 123.5 gin
Papaya, fresh, 1/2 item, 190 gm
Papaya, fresh, 1 cup, 140 gin
Pastrami, turkey, 1 slice, 1 o~, 28.35 gin
Peach, 1 item, (2-3/4” diameter), or 6 oz, 157 gin
Pear, 1 item, (5 oz), 139 gm
Peas, black-eyed, cooked, 1/2 cup, 86 gm
Pickle, sweet, 2 large
Pineapple juice, 1/2 cup, (4 fl oz), 125 gm
Pineapple, fresh, 1 cup, 155 gin
Pita, wheat, 1 oz, (1 small or 1/2 large), 28 gm
Pita, white, 1 serving, (1 small or 1/2 large), 1 oz, 28 gm
Plums, 2 items, (2-1/8” diameter), 113.4 gm
Popcorn, light, microwave-popped, 3 cups
Popcorn, plain, air-popped, 3 cups, 24 gm
Popcorn, reduced-fat (94% fat-free), microwave-popped, 5 cups,
Preserves, 1 Tbsp., 20 gm
Prunes, 2 items, (3/4 oz), 21 gm
Pumpkin seeds, 1 Tsp., 4.7 gm
Raspberries, 1 1/2 cups, 184.5 gm
Rice cakes, other than plain, 1 item, 0.5 oz
Rice cakes, plain, 2 items, (3/4 oz), 18 gm
Salad dressing, fat-free (except Italian), 2 Tbsp.,
Salad dressing, reduced-calorie, Italian, 2 Tbsp.,
Salad, three-bean, canned, 1/2 cup, 4.5 oz
Scallops, cooked, 2 oz, 56.7 gm
Seitan mix, 2 Tbsp.,
Seitan slices, 2 slices, 2 oz
Shellfish, crabmeat, cooked, 1/2 cup, (2 oz), 59 gm
Shellfish, crayfish, cooked, 1/2 cup (2 oz), 56.7 gm Shellfish, lobster, cooked, 1/2 cup, (2 1/2 oz), 72.5
gm
Shellfish, shrimp, cooked, 1/2 cup, (2 oz), 56.7 gm
Soup; egg drop, 1 cup
Soup, onion mix, 1 serving, 1 cup prepared or 1/4 envelope,
Soup, tomato, canned (made with water), 1 cup,
Sour cream, fat free, 1/4cup
Sour cream, light, 3 Tbsp
Sour cream, regular, 1 Tbsp
Soy cheese, fat-free, 1 oz
Sugar, brown, 1 Tbsp., 9.6 gm
Sugar, white, 1 Tbsp., 12.6 gm
Sunflower seeds, 1 Tbsp., 8 gm
Sweet and sour sauce, 2 Tbsp., 39.1
Syrup, pancake, reduced-calorie, 2 Tbsp., 30 gm
Syrup, pancake, regular, 1 Tbsp., 20 gm
Tangerine, 1 large or 2 small, 6oz or 140 gm
Textured vegetable protein, dry, 1/3 cup, 1.5 oz
Tofu, low-fat, 1 serving, 1/3 cup, 1/5 block, or 3 oz, 84gm
Tofu, soft, 1 serving, 1/3 cup, 1/5 block, or 3 oz, 90gm
Tortilla, corn, 1 oz, 2 (4” diameter), 1 (6” diameter), 1/2 (10” diameter), 28.35 gm
Vegetarian burger, fat-free, frozen, 1 item,1 oz
Watermelon, 1 cup, 154 gm
Wheat germ, 3 Tbsp, 21.1 gm
2002 List
