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EATING OUT POINTS GUIDE

www.getmeslimmer.com

www.dotcomallsorts.com

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")
1 small (6")

8
5

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 (6" diameter),
1/2 (10" diameter), or
1 oz

1

      • flour

2 (4" diameter),
1 (6" diameter),
1/2 (10" diameter), or
1 oz

2

Tortilla chips

12 (1 oz)

3

Tostadas:

      • beef

1

10

      • chicken

1

8


Italian Food

Food

Portion

POINTS

Biscotti

8 mini,
2 small,or
1 regular (1 oz)

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
1 cup

6

Marinara sauce

1/2 cup

3

Pasta, cooked

1 cup

4

Pizza, cheese, thin crust

1 slice (1/8 of 12",
1/10 of 14", or
1/12 of 16")

4

Pizza, one-meat topping, thin crust

1 slice (1/8 of 12",
1/10 of 14", or
1/12 of 16")

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
1/2 large (2 oz)

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
1/2 large (1 oz)

1

Tabouli

1/2 cup

4

Tahini

2 Tbsp

2

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