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EATING OUT POINTS GUIDE
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Restaurant and ethnic
Chinese food
Food | Portion | POINTS |
Chinese vegetables with: | ||
• Beef | 1 cup | 6 |
• Chicken | 1 cup | 5 |
• Pork | 1 cup | 7 |
• Shrimp or Tofu | 1 cup | 4 |
Egg drop soup | 1 cup | 1 |
Egg rolls: | ||
• Beef or Pork | 1 (4 1/2" long) | 5 |
• chicken or shrimp | 1 (4 1/2" long) | 4 |
Hot and sour soup | 1 cup | 2 |
Lo mein, any type | 1 cup | 8 |
Rice, fried, with beef, chicken, pork, shrimp, or plain | 1 cup | 8 |
Spareribs, Chinese, barbecued | 2 (each 4" long) | 4 |
Soy sauce | 1 tbsp | 0 |
Stir-fry with garlic or black bean sauce | ||
• beef or pork | 1 cup | 8 |
• chicken or shrimp | 1 cup | 7 |
Sweet and sour: | ||
• beef or pork | 1 cup | 12 |
• chicken or shrimp | 1 cup | 10 |
• sweet and sour sauce | 1 tbsp | 2 |
Fast Food
Food | Portion | POINTS |
Bean burrito | 1 | 6 |
Cheeseburger on bun | 1 small | 8 |
Chicken pieces (nugget-style), fried | 6 pieces | 8 |
Chicken sandwich, grilled | 1 | 6 |
Fish and cheese sandwich, fried | 1 | 13 |
Hamburger on bun | 1 small | 6 |
Milk shake, any flavor | 1 | 10 |
Onion rings | 1 serving | 10 |
Side salad, without dressing | 1 | 0 |
Beef taco, hard or soft | 1 | 5 |
Hispanic Food
Food | Portion | POINTS |
Beans, refried | 1/2 cup | 3 |
Burritos, bean | 1 medium (8") | 8 |
Enchiladas: | ||
• beef or pork | 2 | 11 |
• cheese | 2 | 10 |
• chicken | 2 | 9 |
Fajitas: | ||
• beef | 2 | 12 |
• chicken | 2 | 8 |
• pork | 2 | 13 |
Guacamole | 1/2 cup | 2 |
Nachos, cheese | 4 | 8 |
Quesadilla, cheese | 1 (1/2 of 6" diameter) | 5 |
Salsa | 1/2 cup | 0 |
Spanish rice | 1 cup | 5 |
Tortillas: | ||
• corn | 2 (4" diameter), | 1 |
• flour | 2 (4" diameter), | 2 |
Tortilla chips | 12 (1 oz) | 3 |
Tostadas: | ||
• beef | 1 | 10 |
• chicken | 1 | 8 |
Italian Food
Food | Portion | POINTS |
Biscotti | 8 mini, | 3 |
Chicken parmigiana, with sauce | 5 oz with 1/2 cup sauce | 10 |
Eggplant parmigiana, with sauce | 1 serving (3" x 4") | 13 |
Garlic bread | 1 slice (1 oz) | 5 |
Lasagna, with meat | 1 serving (4"x 21/2") or | 6 |
Marinara sauce | 1/2 cup | 3 |
Pasta, cooked | 1 cup | 4 |
Pizza, cheese, thin crust | 1 slice (1/8 of 12", | 4 |
Pizza, one-meat topping, thin crust | 1 slice (1/8 of 12", | 5 |
Ravioli, with tomato sauce: | ||
• cheese | 8 pieces with 1/2 cup sauce | 16 |
• meat | 8 pieces with 1/2 cup sauce | 14 |
Spaghetti, cooked | 1 cup | 3 |
Spaghetti with marinara sauce | 1 cup spaghetti with 1/2 cup sauce | 6 |
Spaghetti with tomato sauce and meatballs | 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs | 16 |
Tortoni | 1 serving | 7 |
Veal parmigiana, with sauce | 5 oz with 1/2 cup sauce | 12 |
Ziti, baked (without meat) | 1 cup | 6 |
Japanese food
Food | Portion | POINTS |
Rice, fried, plain | 1 cup | 8 |
Sushi, maki, nigiri, or nori maki | 4 pieces | 2 |
Sushi, maki, nigiri, or nori maki | 4 pieces | 2 |
Tempura: | ||
•shrimp | 4 jumbo shrimp | 12 |
• vegetable | 1 cup | 8 |
Teriyaki: | ||
• beef | 2 slices (4 oz) | 7 |
• chicken | 2 slices (4 oz) | 6 |
• fish | (4 oz) | 5 |
• sauce | 1/4 cup | 1 |
Jewish food
Food | Portion | POINTS |
Bagel, any type | 1 small or | 3 |
Bagel, with cream cheese and lox | 1 large | 12 |
Blintz, cheese | 1 | 5 |
Knish, potato | 1 (3 1/2" square) | 6 |
Matzo | 1 board | 2 |
Middle Eastern food
Food | Portion | POINTS |
Falafel in pita | 1 large pita with 4 falafel patties | 10 |
Falafel patties | 4 (each 2" diameter) | 7 |
Hummus | 1/4 cup | 3 |
Pita, any type | 1 small or | 1 |
Tabouli | 1/2 cup | 4 |
Tahini | 2 Tbsp | 2 |
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