1/2 cup plain cooked instant oatmeal 80
1 oz. Cheerios cereal 110
1-cup cooked tender macaroni noodles 115
1 twisted Dutch pretzel 65
1 slice French bread 100
1oz. shredded wheat cereal 100

1 cup fresh blueberries 80 
1/2 cantaloupe melon 95
1 cup unsweetened applesauce 105
1 medium size banana or pear 105

 1 cup mixed vegetables cooked 105
1 ear corn on the cob (plain) 85
1 cup squash (baked acorn or butternut) 100
1 sweet potato baked/boiled and peeled 115
1/2 cup frozen broccoli with cheese sauce

 1 fried egg 90
1/2 cup frozen egg substitute 30
1 roasted chicken drumstick (1.5 oz.) 75
1 Tablespoon peanut butter 95
5 oz. Turkey breast (roasted, no skin) 115
12-15 almonds 110
2 Tablespoons pistachios (25)

 1 cup skim milk 90
1 oz. Bleu cheese  100
1 oz. Cheddar or Swiss cheese 115
3 fl oz. fat-free vanilla ice cream

 1 3.5 oz. brownie (from a box mix) 160
1 cup hot cocoa (from a powdered mix) 100
1 oz. hard candy or jelly beans 100

 1 Tablespoon Olive or Canola oil 120
1 Tablespoon whipped butter 80
1 Tablespoon regular mayonnaise 99
1 Tablespoon light mayonnaise 44
10 french-fries 110