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Name Amount Points
Daikon 1 cup 0
Daiquiri 1 (3 fl. oz.) 3
Daiquiri mix 1/2 cup (4 fl. oz.) mix 3
Dairy shake,reduced-calorie 1 packet 2
Danish,fast food 1 8
Danish,store-bought 1 (2 1/4 oz.) 6
Date nut bread 1 slice (5" x 1/2") 5
Dates,dried 1/4 cup (5 dates) 2
Dates,fresh 2 (3/4 oz.) 1
Dhansak 1 cup 6
Dip,any type 2 tbsp. 2
Dip,Artichoke,baked 1/4 cup 6
Dip,Spinach 1/4 cup 5
Dolma 4 4
Dolma,store-bought 4 (3 1/2 oz.) 3
Donair 4 oz. meat witth onion,tomato and 2 tbsp. sauce 14
Donair sauce 2 tbsp. 2
Doro wat 1 cup 7
Doughnut holes,yeast,glazed 2 3
Doughnuts,any type,store bought 1 (2 oz.) 5
Doughnuts,cake-type 1 (3" diameter) 6
Doughnuts,cake-type,sugared or glazed 1 (3 " diameter) 6
Doughnut,cake-type,with icing 1 (3" diameter) 7
Doughnut,holes,yeast,glazed 2 3
Doughnuts,mini,chocolate-covered,store-bought 3-4 doughnuts (2 oz.) 7
Doughnuts,mini,powdered sugar-covered,store bought 3-4 doughnuts (2 oz.) 6
Doughnuts,with creme filling 1 (3 1/2"x 2 1/2" oval) 8
Doughnuts,yeast,plain or glazed 1 (3 " diameter) 6
Doughnuts,yeast,with jelly filling 1 (3 1/2" x 2 1/2" oval) 7
Duck,wild or domestic,without skin,cooked 1/4 duck (3 1/2 oz. without bone) 5
Duck,wild or domestic,with skin,cooked 1/4 duck (3 1/2 oz. without bone) 13
Duck a l orange 1/4 duck with 2 tsbp. sauce 19
Duck sauce 1 tbsp. 1
Duck with fruit sauce 1/4 duck with skin and 1/2 cup sauce 13
Dumplings,beef or pork,fried 4 11
Dumplings,beef or pork,steamed 4 6
Dumplings,chicken,fried 4 9
Dumplings,chicken,steamed 4 4
Dumplings,shrimp,fried 4 9
Dumplings,shrimp,steamed 4 4
Eclair 1 (4" long) 9
Egg and cheese sandwich,fast-food 1 8
Egg drop soup 1 cup 1
Egg foo yung,Beef 1 (3" diameter) 4
Egg foo yung,Chicken 1 (3" diameter) 4
Egg foo yung,Pork 1 (3" diameter) 5
Egg foo yung,Shrimp 1 (3" diameter) 4
Eggnog,reduced-calorie,without liquor 1/2 cup (4 fl. oz.) 3
Eggnog,with liquor 1/2 cup (4 fl. oz.) 4
Eggnog,without liquor 1/2 cup (4 fl. oz.) 4
Eggnog,store-bought,without liquor 1/2 cup (4 fl. oz.) 5
Eggplant,cooked 1 cup (3 oz.) 0
Eggplant Parmigiana,frozen 5 oz. 4
Eggplant Parmigiana,without sauce 1 serving (3" x 4") 11
Eggplant Parmigiana,with sauce 1 serving (3" x 4"),with 1/2 cup Italian tomato sauce 13
Egg roll,Beef 1 (4 1/2" long) 5
Egg roll,Chicken 1 (4 1/2" long) 4
Egg roll,Chicken,store-bought 1 (3 oz.) 3
Egg roll,Pork 1 (4 1/2" long) 5
Egg roll,Pork,store-bought 1 (3 oz.) 3
Egg roll,Shrimp 1 (4 1/2" long) 4
Egg roll,Shrimp,store-bought 1 (3 oz.) 3
Egg roll,Vegetable 1 (3 oz.) 3
Egg roll snacks,pork,shrimp, or vegetable,store-bought 3 oz. 3
Egg roll wrapper 1 (1/2 oz.) 1
Eggs,Deviled 2 stuffed halves 4
Eggs,Fried 1 large 2
Eggs,scrambled 2 2 or 1/2 cup 5
Eggs,substitute,fat-free 1/4 cup 1
Eggs,scrambled 1/4 cup.>2/td>
Eggs,scrambled 2 (scrambled with 2 tsp. fat) 6
Eggs,scrambled,fast food 1 serving 4
Egg salad 1/2 cup 7
Egg salad sandwich 1 10
Eggs Benedict 2 English muffin halves with 2 eggs and 1/4 cup hollandaise sauce 16
Egg substitute,fat-free 1/4 cup 1
Egg white 1/2 0
Egg whites 3 1
Elderberries 1 cup (5 oz.) 1
Elk,cooked 1 oz. 1
Empandas 2 (3" diameter) 3
Emu,cooked 1 oz. 1
Enchilada,beef,cheese,or chicken,store-bought 1 (4 1/2 oz.) 4
Enchilada meal,beef,cheese, or chicken,frozen (2 enchiladas,beans, & rice) 1 (11 1/2 oz.) 7
Enchiladas,beef,cheese or pork 2 12
Enchiladas,chicken 2 11
Enchilada sauce 1/2 cup (4 oz.) 1
Endive,Belgain (French) 1 cup (2 oz.) 0
Escargots 9 snails with 2 tbsp. butter 9
Escarole 1 cup 0
Escarole soup,canned 1 cup 1
Etouffee,crawfish or shrimp,store-bought 1 cup (9 oz.) 8
Etouffee mix 2 tbsp. mix 1
Fadge 1 cup 3
Fajita kit,beef or chicken,frozen (prepared according to package directions) 2 (7 1/2 oz.) 5
Fajitas,Beef 2 11
Fajitas,Chicken 2 8
Fajitas,Pork 2 13
Fajitas,Shrimp 2 8
Falafel in pita 1 large pita with 4 falafel patties (each 2" diameter or 1/2 oz.) 13
Falafel patties 4 (each 2" diameter or 1/2 oz.) 10
Falafel patties, from mix (prepared according to package directions) 2 4
Fennel (anise,sweet anise, or finocchio) 1 cup or 1 oz. 0
Fettuccini Alfredo 1 cup 16
Fettuccini Alfredo,frozen 1 cup (7 oz.) 7
Fettuccini with broccoli and chicken in Alfredo sauce, frozen 1 cup (8 oz.) 9
Fiddlefern (fiddlehead greens) 1 cup 0
Fig,dried 1 (3/4 oz.) 1
Fig,fresh 1 (2 oz.) 0
Filo dough,frozen 1 oz. (about 1 1/2 sheets) 2
Fish,Anchovies,canned in oil,drained 6 1
Fish,Baked,stuffed 1 serving 8
Fish,Bass,striped,cooked 1 fillet (6 oz.) 5
Fish,Blackened 1 fillet (6 oz.) 12
Fish,Bluefish,cooked 1 fillet (6 oz.) 6
Fish,Carp,cooked 1 fillet (6 oz.) 7
Fish,Catfish,cooked 1 fillet (6 oz.) 6
Fish,Cod,cooked 1 fillet (6 oz.) 4
Fish,Dried 1 oz. 2
Fish,Eel 1 oz. 2
Fish,Flounder 1 fillet (6 oz.) 4
Fish,Fried 1 fillet (6 oz.) 12
Fish,Grouper 1 fillet (6 oz.) 4
Fish,Haddock,cooked 1 fillet (6 oz.) 4
Fish,Halibut,cooked 1 fillet (6 oz.) 5
Fish,Herring,cooked 1 oz. 1
Fish,Mackeral,canned 1/2 cup 3
Fish,Mackeral,cooked 1 fillet (6 oz.) 8
Fish,Mahimahi(dolphinfish),cooked 1 fillet (6 oz.) 4
Fish,Perch,cooked 6 oz. 4
Fish,Pike,cooked 1 fillet (6 oz.) 4
Fish,Pollock,cooked 6 oz. 4
Fish,Pompano,cooked 6 oz. 9
Fish,Rockfish,cooked 1 fillet (6 oz.) 4
Fish,Salmon,canned 1/2 cup (4 oz.) 4
Fish,Salmon,cooked 1 fillet (6 oz.) 7
Fish,Salmon,grilled,frozen 3 oz. 2
Fish,Salmon,smoked 1 oz. 1
Fish,Sardines,canned in oil,drained 5 3
Fish,Smelt,cooked 1 oz. 1
Fish,Snapper,cooked 1 fillet (6 oz.) 4
Fish,Sole,cooked 1 fillet (6 oz.) 4
Fish,Stuffed,frozen 1 (5 oz.) 5
Fish,Swordfish,cooked 1 steak (6 oz.) 4
Fish,Trout,cooked 1 fillet (6 oz.) 8
Fish,Trout,rainbow,cooked 1 fillet (6 oz.) 6
Fish,Tuna,canned in oil,drained 1/2 cup 5
Fish,Tuna,canned in water 1/2 cup 3
Fish,Tuna,cooked 1 fillet (6 oz.) 6
Fish,Tuna,grilled,frozen 1 oz. 2
Fish,Whitefish,smoked 2 oz. 1
Fish,Whiting,cooked 6 oz. 4
Fish amandine 1 fillett (6 oz.) 13
Fish and brewis 1 cup 13
Fish and cheese sandwich,fried,fast food 1 13
Fish and chips 5 oz. fish fillet with 20 chips (french-fries) 16
Fish fillet,battered,frozen (prepared without fat) 1 small (3 oz.) 5
Fish fillet,grilled,with garlic butter,frozen 1 (3 3/4 oz.) 3
Fish fillet,grilled,with lemon pepper,frozen 1 (3 3/4 oz.) 3
Fish fillets,breaded,frozen (prepared without fat) 2 (3 3/4 oz.) 7
Fish fillets,light,breaded,frozen (prepared without fat) 3 1/4 3
Fish fillet,sandwich,frozen 1 (4 1/2 oz.) 8
Fish portions,breaded or battered, prepared from minced fish,frozen (prepared without fat) 3 oz. 5
Fish sticks,breaded,frozen 4 4
Fish Veronique 6 oz. 11
Flan 3/4 cup 8
Flanken 2 slices (4 oz.) 8
Flatbreads 3/4 oz. 1
Flauta,Beef 1 (6" x 1 1/4") 12
Flauta,Chicken 1 (6" x 1 1/4") 10
Flauta,Pork 1 (6" x 1 1/4") 11
Flour,any type 1 tsp. 0
Flour,any type 3 tbsp. (3/4 oz.) 1
Flour,Potato 1 tsp. 0
Flour,Potato 1/4 cup 2
Flour,soy 1/4 cup 2
Flour,White 1 cup 9
Flour,White 3 tbsp. 1
Flour,White 1 tsp. 0
Flour,Whole Wheat 1 cup 8
Flour,Whole Wheat 3 tbsp. 1
Flour,Whole Wheat 1 tsp. 0
Focaccia 1 piece (10" diameter) 25
Focaccia bread,any type,store-bought 2 oz. 3
Fondue,cheese 1/2 cup fondue with 2 oz. bread 12
Frankfurter,Rolls,light 1 (1 1/2 oz.) 2
Frankfurter,Rolls,reduced-calorie 1 (1 1/2 oz.) 1
Frankfurter,Rolls,regular 1 (1 1/2 oz.) 3
Frankfurter,beef and pork,regular 1 (1 3/4 oz.) 5
Frankfurter,beef and pork,fat-free 1 (1 3/4 oz.) 1
Frankfurter,beef and pork,light 1 (1 3/4 oz.) 2
Frankfurter,beef and pork, with cheese 1 (1 3/4 oz.) 5
Frankfurter,chicken 1 (2 oz.) 4
Frankfurter,turkey 1 (2 oz.) 3
Frankfurter,turkey,fat-free 1 (1 1/2 oz.) 1
Frankfurter,turkey,light 1 (2 oz.) 3
Franks in blankets,frozen 6 (3 oz.) 9
French fries 20 (each about 4 1/2" long) or 2 oz.) 10
French fries,fast food 1 large serving 13
French fries,fast food 1 medium serving 10
French fries,fast food 1 small serving 6
French fries,frozen,baked 15 (3 oz.) 2
French toast 2 slices 7
French toast,frozen,baked 2 slices (4 oz.) 5
French toast sticks,fast food,without syrup 6 12
French toast sticks,frozen 3 (2 1/2 oz.) 6
Fried ice cream 1 scoop (1/2 cup) 9
Fritters,corn 3 (each 2 1/2" x 2") 5
Fritters,vegetable 1 cup 10
Frog's legs,fried 2 (3 oz. with bone) 4
Fromage frais (soft cheese with fruit) 3 1/2 oz. 3
Frosting,store-bought,regular or reduced-fat 2 tbsp (1 oz.) 3
Fructose 1 tbsp 1
Fruit,candied 2 tbsp. 1
Fruit,dried,mixed 1/4 cup (1 1/2 oz.) 2
Fruit,spreadable 1 1/2 tbsp. 1
Fruit butter,any type 1 tbsp. 1
Fruitcake 1 slice (2 1/2" x 1 3/4" x 1/2") or 2 oz. 4
Fruit cocktail,unsweetened,canned 1 cup (9 oz.) 2
Fruit compote 1/2 cup 4
Fruit drink mix,powdered 8 fl. oz. prepared 2
Fruit-flavored pieces 1 package 2
Fruit-flavored rolls 1 large 1
Fruit-flavored rolls 1 small 1
Fruit ice 1 scoop (1/2 cup) 3
Fruit juice,combined,any type 1/2 cup (4 fl. oz.) 1
Fruit juice bar,frozen 1 (2 1/2 oz.) 1
Fruit juice bars,no sugar added,frozen 2 (each 2 oz.) 1
Fruit juice cup,frozen 1 (6 1/2 oz.) 3
Fruit pie,individual,store-bought 1 (4 1/2 oz.) 10
Fruit pie filling,canned 1/3 cup (3 oz.) 2
Fruit pie filling,light,canned 1/3 cup (3 oz.) 1
Fruit salad 1 cup (9 oz.) 2
Fudge,plain 1 piece (1" x 2") or 1 oz. 3
Funnel cake 1/2 (8" diameter) 12