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| CATEGORY | FOOD | POINTS |
| Fruit | Apricots: fresh, 2-3 (g 100) Apricots: dried, 4 halves (g 20) Sour cherries, g 150 Pineapple: fresh 2 slices (g 100) Pineapple: canned, unsweetened, 3 slices (g 100) Watermelon, 1 large slice (g 300 net) Orange, g 150 Avocado, 1/4 small (g 30) Banana, 1 small (g 100) Persimmon, 1 Fresh chestnuts, g 100 Roasted chestnuts, g 100 Dried chestnuts, g 100 Chestnuts flour, g 100 Cherries, g 150 Clementines, 2 fresh Coconut, g 100 Grated Coconut, 2 teaspoons (g 10) Dates, fresh, 3 (g 25) Dates, dried, 3 (g 20) Prickly Pear, 1 Fig, fresh , 2 (g 100) Fig, dried, 2 Strawberries, 1 cup (g 100) Oily fruits: peanuts, g 10 Oily fruits: avocado, 1/4 small (g 30) Oily fruits: almonds, 7 (g 10) Fruits oily: hazelnuts, 7 (g 10) Oily fruits: walnuts, 4 (g 10) Oily fruits: olives, 2 large or 4 small Oily fruits: pine nuts, 1 tablespoon (g 10) Oily fruits: pistachios, 12 (g 10) Passion fruit, 3 (g 100) Kiwi, 1 Raspberries, g 100 Lichees, fresh, 10 (g 100) Lemon, 1 fruit salad, 1 cup (g 100) Mandarance, 2 Mandarin, 2 Mango, half small (g 100) Mapo, 1 Apple, 1 (g 150) Dried apple, g 20 Pomegranate, 1 Melon, 4 slices (g 200 net) Blueberries, g 100 Blackberries, g 100 Medlar, 2 Papaya, half Pear, 1 (g 150) Peach, 1 (g 150) Dried peach, g 20 Grapefruit, half Grapefruit, juice, 1 glass Currants, g 100 Plums, 2-3 (g 100) Fresh grapes, 12-15 berries (g 100) Raisins, g 20 Gooseberries, g 100 | points |
| Apricots: fresh, 2-3 (g 100) Apricots: dried, 4 halves (g 20) Sour cherries, g 150 Pineapple: fresh 2 slices (g 100) Pineapple: canned, unsweetened, 3 slices (g 100) Watermelon, 1 large slice (g 300 net) Orange, g 150 Avocado, 1/4 small (g 30) Banana, 1 small (g 100) Persimmon, 1 Fresh chestnuts, g 100 Roasted chestnuts, g 100 Dried chestnuts, g 100 Chestnuts flour, g 100 Cherries, g 150 Clementines, 2 fresh Coconut, g 100 Grated Coconut, 2 teaspoons (g 10) Dates, fresh, 3 (g 25) Dates, dried, 3 (g 20) Prickly Pear, 1 Fig, fresh , 2 (g 100) Fig, dried, 2 Strawberries, 1 cup (g 100) Oily fruits: peanuts, g 10 Oily fruits: avocado, 1/4 small (g 30) Oily fruits: almonds, 7 (g 10) Fruits oily: hazelnuts, 7 (g 10) Oily fruits: walnuts, 4 (g 10) Oily fruits: olives, 2 large or 4 small Oily fruits: pine nuts, 1 tablespoon (g 10) Oily fruits: pistachios, 12 (g 10) Passion fruit, 3 (g 100) Kiwi, 1 Raspberries, g 100 Lichees, fresh, 10 (g 100) Lemon, 1 fruit salad, 1 cup (g 100) Mandarance, 2 Mandarin, 2 Mango, half small (g 100) Mapo, 1 Apple, 1 (g 150) Dried apple, g 20 Pomegranate, 1 Melon, 4 slices (g 200 net) Blueberries, g 100 Blackberries, g 100 Medlar, 2 Papaya, half Pear, 1 (g 150) Peach, 1 (g 150) Dried peach, g 20 Grapefruit, half Grapefruit, juice, 1 glass Currants, g 100 Plums, 2-3 (g 100) Fresh grapes, 12-15 berries (g 100) Raisins, g 20 Gooseberries, g 100 | ||
| Apricots: fresh, 2-3 (g 100) Apricots: dried, 4 halves (g 20) Sour cherries, g 150 Pineapple: fresh 2 slices (g 100) Pineapple: canned, unsweetened, 3 slices (g 100) Watermelon, 1 large slice (g 300 net) Orange, g 150 Avocado, 1/4 small (g 30) Banana, 1 small (g 100) Persimmon, 1 Fresh chestnuts, g 100 Roasted chestnuts, g 100 Dried chestnuts, g 100 Chestnuts flour, g 100 Cherries, g 150 Clementines, 2 fresh Coconut, g 100 Grated Coconut, 2 teaspoons (g 10) Dates, fresh, 3 (g 25) Dates, dried, 3 (g 20) Prickly Pear, 1 Fig, fresh , 2 (g 100) Fig, dried, 2 Strawberries, 1 cup (g 100) Oily fruits: peanuts, g 10 Oily fruits: avocado, 1/4 small (g 30) Oily fruits: almonds, 7 (g 10) Fruits oily: hazelnuts, 7 (g 10) Oily fruits: walnuts, 4 (g 10) Oily fruits: olives, 2 large or 4 small Oily fruits: pine nuts, 1 tablespoon (g 10) Oily fruits: pistachios, 12 (g 10) Passion fruit, 3 (g 100) Kiwi, 1 Raspberries, g 100 Lichees, fresh, 10 (g 100) Lemon, 1 fruit salad, 1 cup (g 100) Mandarance, 2 Mandarin, 2 Mango, half small (g 100) Mapo, 1 Apple, 1 (g 150) Dried apple, g 20 Pomegranate, 1 Melon, 4 slices (g 200 net) Blueberries, g 100 Blackberries, g 100 Medlar, 2 Papaya, half Pear, 1 (g 150) Peach, 1 (g 150) Dried peach, g 20 Grapefruit, half Grapefruit, juice, 1 glass Currants, g 100 Plums, 2-3 (g 100) Fresh grapes, 12-15 berries (g 100) Raisins, g 20 Gooseberries, g 100 | ||
| vegetable | Asparagus Bamboo, (sprouts) Beets Beets Beets Broccoli turnip Broccoli Artichokes Thistles Carrots Catalonia Cauliflower Cabbages Brussels sprouts Dried chickpeas, raw, g 50 Cooked chickpeas, g 150 Canned chickpeas, g 150 Cucumbers Chicory for salad Chicory, drink, unsweetened Onions Fresh onions Ribs Watercress Dried beans, raw, g 50 Beans, cooked or canned, g 150 Fresh beans, g 100 Green beans Broad beans, fresh, g 100 Broad beans, dried, raw, g 50 Fennel Zucchini flowers Mushrooms Wheat germ, g 20 Vegetable sprouts Pickled pickled vegetables Endive Belgian endive Unseasoned salad, (unseasoned) Nicoise salad, 1 portion Lettuce Lentils, dried, raw, g 50 Cooked or canned lentils, g 150 Soaked lupins, g 50 Canned corn, g 100 Eggplants Navone Potatoes, 2 small (g 100) Potato chips, 1 handful (g 15) Fried potatoes, g 100 Frozen fried potatoes, baked, g 100 Mashed potatoes, 2 tablespoons (g 100) Green chillies Peppers Peas, fresh, g 100 peas sur ice creams, g 100 Canned peas, g 100 Dried peas, g 50 Tomato, fresh, pureed, juice Tomato, concentrate, 1 tablespoon Leeks Green radicchio Red radicchio Roots Turnips Radishes Rocket Shallot Endive Scorzonera Celery Celeriac Seeds, (sunflower, sesame etc. . ), 2 teaspoons (g 10) Soybean biscuits, 3 (g 25) Soya cocoa pudding, 1 Soya soy burger, 1 (g 75) Soya hazelnut cream, g 20 Soy flour, g 50 Soya soy biscuits, g 30 Soya ice cream, 2 balls (g 70) Soya milk, ml 200 Soya dry proteins, g 25 Soya snacks with almond cream, 1 Soya snack with hazelnut cream, 1 Soya seitan, g 60 Soya dry seeds, raw g 50 Soybeans raw spaghetti, g 40 Soya tempeh, g 60 Soya tofu, g 80 Soya vegetable tofu wurstel, g 60 Soy yogurt, ml 125 Soncino Pickles Spinach Snow peas Truffle Cabbage Pumpkin Zucchini Onion soup, 1 dish | points |
| Asparagus Bamboo, (sprouts) Beets Beets Beets Broccoli turnip Broccoli Artichokes Thistles Carrots Catalonia Cauliflower Cabbages Brussels sprouts Dried chickpeas, raw, g 50 Cooked chickpeas, g 150 Canned chickpeas, g 150 Cucumbers Chicory for salad Chicory, drink, unsweetened Onions Fresh onions Ribs Watercress Dried beans, raw, g 50 Beans, cooked or canned, g 150 Fresh beans, g 100 Green beans Broad beans, fresh, g 100 Broad beans, dried, raw, g 50 Fennel Zucchini flowers Mushrooms Wheat germ, g 20 Vegetable sprouts Pickled pickled vegetables Endive Belgian endive Unseasoned salad, (unseasoned) Nicoise salad, 1 portion Lettuce Lentils, dried, raw, g 50 Cooked or canned lentils, g 150 Lupins soaked, g 50 Canned corn, g 100 Eggplants Navone Potatoes, 2 small (g 100) Potato chips, 1 handful (g 15) Fried potatoes, g 100 Frozen fried potatoes, baked, g 100 Mashed potatoes, 2 tablespoons (g 100) Green chillies Peppers Peas, fresh, g 100 peas sur ice creams, g 100 Canned peas, g 100 Dried peas, g 50 Tomato, fresh, pureed, juice Tomato, concentrate, 1 tablespoon Leeks Green radicchio Red radicchio Roots Turnips Radishes Rocket Shallot Endive Scorzonera Celery Celeriac Seeds, (sunflower, sesame etc. . ), 2 teaspoons (g 10) Soybean biscuits, 3 (g 25) Soya cocoa pudding, 1 Soya soy burger, 1 (g 75) Soya hazelnut cream, g 20 Soy flour, g 50 Soya soy biscuits, g 30 Soya ice cream, 2 balls (g 70) Soya milk, ml 200 Soya dry proteins, g 25 Soya snacks with almond cream, 1 Soya snack with hazelnut cream, 1 Soya seitan, g 60 Soya dry seeds, raw g 50 Soybeans raw spaghetti, g 40 Soya tempeh, g 60 Soya tofu, g 80 Soya vegetable tofu wurstel, g 60 Soy yogurt, ml 125 Soncino Pickles Spinach Snow peas Truffle Cabbage Pumpkin Zucchini Onion soup, 1 dish | ||
| Asparagus Bamboo, (sprouts) Beets Beets Beets Broccoli turnip Broccoli Artichokes Thistles Carrots Catalonia Cauliflower Cabbages Brussels sprouts Dried chickpeas, raw, g 50 Cooked chickpeas, g 150 Canned chickpeas, g 150 Cucumbers Chicory for salad Chicory, drink, unsweetened Onions Fresh onions Ribs Watercress Dried beans, raw, g 50 Beans, cooked or canned, g 150 Fresh beans, g 100 Green beans Broad beans, fresh, g 100 Broad beans, dried, raw, g 50 Fennel Zucchini flowers Mushrooms Wheat germ, g 20 Vegetable sprouts Pickled pickled vegetables Endive Belgian endive Unseasoned salad, (unseasoned) Nicoise salad, 1 portion Lettuce Lentils, dried, raw, g 50 Cooked or canned lentils, g 150 Lupins soaked, g 50 Canned corn, g 100 Eggplants Navone Potatoes, 2 small (g 100) Potato chips, 1 handful (g 15) Fried potatoes, g 100 Frozen fried potatoes, baked, g 100 Mashed potatoes, 2 tablespoons (g 100) Green chillies Peppers Peas, fresh, g 100 peas sur ice creams, g 100 Canned peas, g 100 Dried peas, g 50 Tomato, fresh, pureed, juice Tomato, concentrate, 1 tablespoon Leeks Green radicchio Red radicchio Roots Turnips Radishes Rocket Shallot Endive Scorzonera Celery Celeriac Seeds, (sunflower, sesame etc. . ), 2 teaspoons (g 10) Soybean biscuits, 3 (g 25) Soya cocoa pudding, 1 Soya soy burger, 1 (g 75) Soya hazelnut cream, g 20 Soy flour, g 50 Soya soy biscuits, g 30 Soya ice cream, 2 balls (g 70) Soya milk, ml 200 Soya dry proteins, g 25 Soya snacks with almond cream, 1 Soya snack with hazelnut cream, 1 Soya seitan, g 60 Soya dry seeds, raw g 50 Soybeans raw spaghetti, g 40 Soya tempeh, g 60 Soya tofu, g 80 Soya vegetable tofu wurstel, g 60 Soy yogurt, ml 125 Soncino Pickles Spinach Snow peas Truffle Cabbage Pumpkin Zucchini Onion soup, 1 dish | ||
| Meat and eggs | Lamb: 1 slice 60 g Lamb: lean part, 1 slice, 60 g Duck, 60 g Pizzaiola steak, 150 g Fried chicken nuggets, (fast food) 6 pieces Bresaola, 60 g Game, 60 g Capocollo, 30 g Kid , g 60 Canned meat, g 100 (with gelatin) Canned pressed meat, g 100 Horse, g 60 Rabbit, g 60 Coppa, g 30 Cotechino, g 50 Milanese veal cutlet, 1 Pheasant, g 60 Liver, each type, g 60 Offal: brain, g 60 Offal: liver, g 60 Offal: spleen, kidney, tripe, g 60 Offal: Canned fruit, unsweetened, g 100 Offal: Fruit in syrup, g 100 Offal: Undergrowth fruits, 1 cup (g 100) Hare, g 60 Tongue, 5 slices (g 60) Snails, 6 Pork, g 60 Pork, lean part, g 60 Beef, lean cut, g 60 Beef, fat cut, g 60 Mortadella, 1 slice (g 30) Goose, 1 piece (g 60) Bacon, g 30 Fois gras pate, 1 slice (g 40) Chicken, half breast, skinless, g 60 Chicken, half breast, with skin, g 60 Chicken , 1 small thigh ola, skinless, 60 g Chicken, 1 small thigh, with skin, 60 g Chicken, 1/4 chicken, skinless, 150 g Chicken, 1/4 chicken, with skin, 150 g Baked ham, defatted, 4 slices (g 60) Cooked ham, defatted, 6 slices (g 60) Quail, 1 (g 80) Rane, 4 Salami, g 30 Sausage, pork, g 30 Liver sausage, g 30 Speck, not defatted, 6 slices (g 60) Speck, defatted, g 60 Lard, g 10 Ostrich, g 60 Turkey, g 60 Baked tagliatelle, 1 portion Chicken eggs, 1 Egg white, 2 Eggs yolk, 1 Quail egg, 1 Veal, lean cut, 60 g Veal, fat-free cut, 60 g Frankfurters, cooked, 2 small (g 60) Chicken sausage, cooked, 1 medium (g 60) Zampone, g 50 | points |
| Lamb: 1 slice 60 g Lamb: lean part, 1 slice, 60 g Duck, 60 g Pizzaiola steak, 150 g Fried chicken nuggets, (fast food) 6 pieces Bresaola, 60 g Game, 60 g Capocollo, 30 g Kid , g 60 Canned meat, g 100 (with gelatin) Canned pressed meat, g 100 Horse, g 60 Rabbit, g 60 Coppa, g 30 Cotechino, g 50 Milanese veal cutlet, 1 Pheasant, g 60 Liver, each type, g 60 Offal: brain, g 60 Offal: liver, g 60 Offal: spleen, kidney, tripe, g 60 Offal: Canned fruit, unsweetened, g 100 Offal: Fruit in syrup, g 100 Offal: Undergrowth fruits, 1 cup (g 100) Hare, g 60 Tongue, 5 slices (g 60) Snails, 6 Pork, g 60 Pork, lean part, g 60 Beef, lean cut, g 60 Beef, fat cut, g 60 Mortadella, 1 slice (g 30) Goose, 1 piece (g 60) Bacon, g 30 Fois gras pate, 1 slice (g 40) Chicken, half breast, skinless, g 60 Chicken, half breast, with skin, g 60 Chicken , 1 small thigh ola, skinless, 60 g Chicken, 1 small thigh, with skin, 60 g Chicken, 1/4 chicken, skinless, 150 g Chicken, 1/4 chicken, with skin, 150 g Baked ham, defatted, 4 slices (g 60) Cooked ham, defatted, 6 slices (g 60) Quail, 1 (g 80) Rane, 4 Salami, g 30 Sausage, pork, g 30 Liver sausage, g 30 Speck, not defatted, 6 slices (g 60) Speck, defatted, g 60 Lard, g 10 Ostrich, g 60 Turkey, g 60 Baked tagliatelle, 1 portion Chicken eggs, 1 Egg white, 2 Eggs yolk, 1 Quail egg, 1 Veal, lean cut, 60 g Veal, fat-free cut, 60 g Frankfurters, cooked, 2 small (g 60) Chicken sausage, cooked, 1 medium (g 60) Zampone, g 50 | ||
| Lamb: 1 slice 60 g Lamb: lean part, 1 slice, 60 g Duck, 60 g Pizzaiola steak, 150 g Fried chicken nuggets, (fast food) 6 pieces Bresaola, 60 g Game, 60 g Capocollo, 30 g Kid , g 60 Canned meat, g 100 (with gelatin) Canned pressed meat, g 100 Horse, g 60 Rabbit, g 60 Coppa, g 30 Cotechino, g 50 Milanese veal cutlet, 1 Pheasant, g 60 Liver, each type, g 60 Offal: brain, g 60 Offal: liver, g 60 Offal: spleen, kidney, tripe, g 60 Offal: Canned fruit, unsweetened, g 100 Offal: Fruit in syrup, g 100 Offal: Undergrowth fruits, 1 cup (g 100) Hare, g 60 Tongue, 5 slices (g 60) Snails, 6 Pork, g 60 Pork, lean part, g 60 Beef, lean cut, g 60 Beef, fat cut, g 60 Mortadella, 1 slice (g 30) Goose, 1 piece (g 60) Bacon, g 30 Fois gras pate, 1 slice (g 40) Chicken, half breast, skinless, g 60 Chicken, half breast, with skin, g 60 Chicken , 1 small thigh ola, skinless, 60 g Chicken, 1 small thigh, with skin, 60 g Chicken, 1/4 chicken, skinless, 150 g Chicken, 1/4 chicken, with skin, 150 g Baked ham, defatted, 4 slices (g 60) Cooked ham, defatted, 6 slices (g 60) Quail, 1 (g 80) Rane, 4 Salami, g 30 Sausage, pork, g 30 Liver sausage, g 30 Speck, not defatted, 6 slices (g 60) Speck, defatted, g 60 Lard, g 10 Ostrich, g 60 Turkey, g 60 Baked tagliatelle, 1 portion Chicken eggs, 1 Egg white, 2 Eggs yolk, 1 Quail egg, 1 Veal, lean cut, 60 g Veal, fat-free cut, 60 g Frankfurters, cooked, 2 small (g 60) Chicken sausage, cooked, 1 medium (g 60) Zampone, g 50 | ||
| Fish | BaccalĂ alla vicentina, 1 portion (g 200) Bottarga, (10 g) Caviar, g 10 Paella, 1 portion Lean fish, (all types), crustaceans, molluscs, 60 g Smoked fish, all types, 60 g Salted anchovies, 5 (g 25) Anchovies in oil, 4 fillets (g 10) Eel, g 60 Smoked eel, g 60 Herring, fresh or smoked, g 60 Mussels, g 300 (g 100 without shell) Oysters, 6 Fresh salmon, g 60 Smoked salmon, 1-2 slices (60 g) Natural canned salmon, 60 g Fresh sardines, 60 g Sardines in oil, 60 g Mackerel, 60 g Fresh tuna, 60 g Natural canned tuna, 60 g (1 box) Tuna fish in oil, drained, g 60 (1 can) Trout fish, g 60 Salmon trout fish, g 60 Fish roe fish, g 10 | points |
| BaccalĂ alla vicentina, 1 portion (g 200) Bottarga, (10 g) Caviar, g 10 Paella, 1 portion Lean fish, (all types), crustaceans, molluscs, 60 g Smoked fish, all types, 60 g Salted anchovies, 5 (g 25) Anchovies in oil, 4 fillets (g 10) Eel, g 60 Smoked eel, g 60 Herring, fresh or smoked, g 60 Mussels, g 300 (g 100 without shell) Oysters, 6 Fresh salmon, g 60 Smoked salmon, 1-2 slices (60 g) Natural canned salmon, 60 g Fresh sardines, 60 g Sardines in oil, 60 g Mackerel, 60 g Fresh tuna, 60 g Natural canned tuna, 60 g (1 box) Tuna fish in oil, drained, g 60 (1 can) Trout fish, g 60 Salmon trout fish, g 60 Fish roe fish, g 10 | ||
| Dairy Products | Béchamel 3 tablespoons (g 50) Béchamel industrial béchamel 3 tablespoons (g 50) Cheese: Brie, g 30 Cheese: Caciotta, g 30 Cheese: Caciotta Toscana, g 30 Cheese: Caciotta romana, g 30 Cheese: Fresh Caciotta, g 30 Cheese : Caciocavallo, g 30 Cheese: Crescenza, g 30 Cheese: Emmenthal and Gruyere, g 30 Cheese: Feta, g 30 Cheese: Cottage cheese, g 60 Cheese: Fontina, g 30 Cheese, 1 (g 25) Creamy spreadable cheese, g 30 Light cheese in slices, 1 (g 20) Cheese: Gorgonzola, g 30 Cheese: Parmesan, g 30 Cheese: grated, 2 teaspoons Cheese: your country, g 30 Cheese: Dairy, g 30 Cheese: Mascarpone, g 30 Cheese: Mozzarella, g 30 Cheese: Parmesan, g 30 Cheese: Pecorino, g 30 Cheese: Quartirolo, g 30 Cheese: Provolone, g 30 Cheese: Ricotta di bufala, g 30 Cheese: Ricotta sheep, g 30 Cheese: Ricotta cow , g 30 Cheese: Lean ricotta, 60 g Cheese: Robiola, 30 g Cheese: Scamorza,30 g Cheese: Stracchino, 30 g Cheese: Taleggio, 30 g Kefir, 1 glass (200 ml) Whole milk, 1 cup (200 ml) Whole milk powder, 2 teaspoons (10 g) Fully skimmed milk, 1 cup (ml 200) Fully skimmed milk, 2 teaspoons (20 ml) Partially skimmed milk, 1 cup (200 ml) Skimmed milk powder, 2 teaspoons (10 g) Condensed milk, sweetened, 50 g Goat's milk, 1 cup (200 ml) Sheep's milk, 1 cup (200 ml) Goat yogurt, 125 ml Greek yogurt, 125 ml Low-fat yogurt, 1 jar (125 ml) Low-fat yogurt with cereals, 1 jar (125 ml) Low-fat fruit yogurt, 1 jar (ml 125) Whole yogurt, 1 jar (ml 125) Whole yogurt with cereals, 1 jar (ml 125) | points |
| Béchamel 3 tablespoons (g 50) Béchamel industrial béchamel 3 tablespoons (g 50) Cheese: Brie, g 30 Cheese: Caciotta, g 30 Cheese: Caciotta Toscana, g 30 Cheese: Caciotta romana, g 30 Cheese: Fresh Caciotta, g 30 Cheese : Caciocavallo, g 30 Cheese: Crescenza, g 30 Cheese: Emmenthal and Gruyere, g 30 Cheese: Feta, g 30 Cheese: Cottage cheese, g 60 Cheese: Fontina, g 30 Cheese, 1 (g 25) Creamy spreadable cheese, g 30 Light cheese in slices, 1 (g 20) Cheese: Gorgonzola, g 30 Cheese: Parmesan, g 30 Cheese: grated, 2 teaspoons Cheese: your country, g 30 Cheese: Dairy, g 30 Cheese: Mascarpone, g 30 Cheese: Mozzarella, g 30 Cheese: Parmesan, g 30 Cheese: Pecorino, g 30 Cheese: Quartirolo, g 30 Cheese: Provolone, g 30 Cheese: Ricotta di bufala, g 30 Cheese: Ricotta sheep, g 30 Cheese: Ricotta cow , g 30 Cheese: Lean ricotta, 60 g Cheese: Robiola, 30 g Cheese: Scamorza,30 g Cheese: Stracchino, 30 g Cheese: Taleggio, 30 g Kefir, 1 glass (200 ml) Whole milk, 1 cup (200 ml) Whole milk powder, 2 teaspoons (10 g) Fully skimmed milk, 1 cup (ml 200) Fully skimmed milk, 2 teaspoons (20 ml) Partially skimmed milk, 1 cup (200 ml) Skimmed milk powder, 2 teaspoons (10 g) Condensed milk, sweetened, 50 g Goat's milk, 1 cup (200 ml) Sheep's milk, 1 cup (200 ml) Goat yogurt, 125 ml Greek yogurt, 125 ml Low-fat yogurt, 1 jar (125 ml) Low-fat yogurt with cereals, 1 jar (125 ml) Low-fat fruit yogurt, 1 jar (ml 125) Whole yogurt, 1 jar (ml 125) Whole yogurt with cereals, 1 jar (ml 125) | ||
| Béchamel 3 tablespoons (g 50) Béchamel industrial béchamel 3 tablespoons (g 50) Cheese: Brie, g 30 Cheese: Caciotta, g 30 Cheese: Caciotta Toscana, g 30 Cheese: Caciotta romana, g 30 Cheese: Fresh Caciotta, g 30 Cheese : Caciocavallo, g 30 Cheese: Crescenza, g 30 Cheese: Emmenthal and Gruyere, g 30 Cheese: Feta, g 30 Cheese: Cottage cheese, g 60 Cheese: Fontina, g 30 Cheese, 1 (g 25) Creamy spreadable cheese, g 30 Light cheese in slices, 1 (g 20) Cheese: Gorgonzola, g 30 Cheese: Parmesan, g 30 Cheese: grated, 2 teaspoons Cheese: your country, g 30 Cheese: Dairy, g 30 Cheese: Mascarpone, g 30 Cheese: Mozzarella, g 30 Cheese: Parmesan, g 30 Cheese: Pecorino, g 30 Cheese: Quartirolo, g 30 Cheese: Provolone, g 30 Cheese: Ricotta di bufala, g 30 Cheese: Ricotta sheep, g 30 Cheese: Ricotta cow , g 30 Cheese: Lean ricotta, 60 g Cheese: Robiola, 30 g Cheese: Scamorza,30 g Cheese: Stracchino, 30 g Cheese: Taleggio, 30 g Kefir, 1 glass (200 ml) Whole milk, 1 cup (200 ml) Whole milk powder, 2 teaspoons (10 g) Fully skimmed milk, 1 cup (ml 200) Fully skimmed milk, 2 teaspoons (20 ml) Partially skimmed milk, 1 cup (200 ml) Skimmed milk powder, 2 teaspoons (10 g) Condensed milk, sweetened, 50 g Goat's milk, 1 cup (200 ml) Sheep's milk, 1 cup (200 ml) Goat yogurt, 125 ml Greek yogurt, 125 ml Greek yogurt, 125 ml Low-fat yogurt, 1 jar (125 ml) Low-fat cereal yogurt, 1 jar (125 ml) Low-fat fruit yogurt , 1 jar (ml 125) Whole yogurt, 1 jar (ml 125) Whole yogurt with cereals, 1 jar (ml 125) | ||
Cereals first dishes |
Dry shortbread biscuits g 30 Wholemeal biscuits, dry g 30 Biscuits for children, g 30 Biscuits covered with chocolate, g 30 Ladyfingers biscuits, 6 (g 30) Wafer biscuits, g 25 Diet biscuits, 1 Pavesini type biscuits, 1 portion Bruschetta , 1 slice (g 60) Canestrelli, 2 small or 1 large (g 20) Bran, 3 tablespoons (g 20) Oat flakes, 2 tablespoons (g 20) Corn flakes, 3 tablespoons (g 20) Muesli, 2 tablespoons (g 20) Unsweetened muesli, 2 tablespoons (g 20) Puffed rice, 4 tablespoons (g 20) Crakers, 1 packet (30 g) Cheese Crakers, g 30 Rosemary Crakers, 30 g wholemeal Crakers, 30 g salted Crakers , g 30 Wheat flour, rice, g 50 Corn flour, g 50 Corn flour, cooked, g 150 Oat flour, g 50 Buckwheat flour, g 50 Soy flour, g 50 Wholemeal flour, g 50 Flour , each type, 2 teaspoons Starch flour, 2 teaspoons Corn flour, 2 teaspoons Spelled, g 50 Rusks, unsweetened, 2 (g 20) Wholemeal rusks , 2 (g 20) Rusks with cocoa, 2 (g 16) Light rusks, 4 Rice cakes, 1 Gnocchi alla romana, 6 (g 200) Potato gnocchi, unseasoned, g 200 raw weight Corn, grains g 100 Corn, corn on the cob, 1 medium (cooked) Corn, popcorn, (3 handfuls) g 30 Breadsticks, g 30 Breadsticks 1 small packet, (g 12) Lasagna, 1 plate (g 150) Bread, common, 1 sandwich (g 50 ) Milk bread, 50 g Oil bread, 50 g Grape bread, 1 piece (80 g) Unleavened bread, 30 g Briochè bread, 20 g (1 slice) Loaf bread, 60 g (4 medium slices) Bread carasau, g 40 Crostini bread, g 50 Soybean bread, g 50 Grated bread, g 50 Breadcrumbs, 2 teaspoons, (g 10) Wholemeal bread, g 60 Hamburger bread, g 50 (1 small) Pasta carbonara, 1 portion Raw pasta, g 50 Cooked pasta, g 120 Raw egg pasta, g 50 Raw gratin pasta, g 50 Shortcrust pastry, g 30 Puff pastry, g 30 Pizza dough, g 60 Anchovy paste, 2 teaspoons Pasta d 'olives, 1 tsp Pasta and beans, g 150 Pizza, margherita, 1 (g 250) Pizza, Neapolitan Pizza, 4 cheeses Raw rice, g 50 Cooked rice, g 120 Raw brown rice, g 50 Risotto alla marinara, 1 portion Pretzels, g 10 Schiacciatina, g 30 Semolina, g 50 Fresh raw Tortellini, g 50 Dried raw Tortellini, g 50 Trofie, raw, g 100 Zwieback, wasa, 1 piece (g 10) | points |
| Dry shortbread biscuits g 30 Wholemeal biscuits, dry g 30 Biscuits for children, g 30 Biscuits covered with chocolate, g 30 Ladyfingers biscuits, 6 (g 30) Wafer biscuits, g 25 Diet biscuits, 1 Pavesini type biscuits, 1 portion Bruschetta , 1 slice (g 60) Canestrelli, 2 small or 1 large (g 20) Bran, 3 tablespoons (g 20) Oat flakes, 2 tablespoons (g 20) Corn flakes, 3 tablespoons (g 20) Muesli, 2 tablespoons (g 20) Unsweetened muesli, 2 tablespoons (g 20) Puffed rice, 4 tablespoons (g 20) Crakers, 1 packet (30 g) Cheese Crakers, g 30 Rosemary Crakers, 30 g wholemeal Crakers, 30 g salted Crakers , g 30 Wheat flour, rice, g 50 Corn flour, g 50 Corn flour, cooked, g 150 Oat flour, g 50 Buckwheat flour, g 50 Soy flour, g 50 Wholemeal flour, g 50 Flour , each type, 2 teaspoons Starch flour, 2 teaspoons Corn flour, 2 teaspoons Spelled, g 50 Rusks, unsweetened, 2 (g 20) Wholemeal rusks , 2 (g 20) Rusks with cocoa, 2 (g 16) Light rusks, 4 Rice cakes, 1 Gnocchi alla romana, 6 (g 200) Potato gnocchi, unseasoned, g 200 raw weight Corn, grains g 100 Corn, corn on the cob, 1 medium (cooked) Corn, popcorn, (3 handfuls) g 30 Breadsticks, g 30 Breadsticks 1 small packet, (g 12) Lasagna, 1 plate (g 150) Bread, common, 1 sandwich (g 50 ) Milk bread, 50 g Oil bread, 50 g Grape bread, 1 piece (80 g) Unleavened bread, 30 g Briochè bread, 20 g (1 slice) Loaf bread, 60 g (4 medium slices) Bread carasau, g 40 Crostini bread, g 50 Soybean bread, g 50 Grated bread, g 50 Breadcrumbs, 2 teaspoons, (g 10) Wholemeal bread, g 60 Hamburger bread, g 50 (1 small) Pasta carbonara, 1 portion Raw pasta, g 50 Cooked pasta, g 120 Raw egg pasta, g 50 Raw gratin pasta, g 50 Shortcrust pastry, g 30 Puff pastry, g 30 Pizza dough, g 60 Anchovy paste, 2 teaspoons Pasta d 'olives, 1 tsp Pasta and beans, g 150 Pizza, margherita, 1 (g 250) Pizza, Neapolitan Pizza, 4 cheeses Raw rice, g 50 Cooked rice, g 120 Raw brown rice, g 50 Risotto alla marinara, 1 portion Pretzels, g 10 Schiacciatina, g 30 Semolina, g 50 Fresh raw Tortellini, g 50 Dried raw Tortellini, g 50 Trofie, raw, g 100 Zwieback, wasa, 1 piece (g 10) | ||
| Dry shortbread biscuits g 30 Wholemeal biscuits, dry g 30 Biscuits for children, g 30 Biscuits covered with chocolate, g 30 Ladyfingers biscuits, 6 (g 30) Wafer biscuits, g 25 Diet biscuits, 1 Pavesini type biscuits, 1 portion Bruschetta , 1 slice (g 60) Canestrelli, 2 small or 1 large (g 20) Bran, 3 tablespoons (g 20) Oat flakes, 2 tablespoons (g 20) Corn flakes, 3 tablespoons (g 20) Muesli, 2 tablespoons (g 20) Unsweetened muesli, 2 tablespoons (g 20) Puffed rice, 4 tablespoons (g 20) Crakers, 1 packet (30 g) Cheese Crakers, g 30 Rosemary Crakers, 30 g wholemeal Crakers, 30 g salted Crakers , g 30 Wheat flour, rice, g 50 Corn flour, g 50 Corn flour, cooked, g 150 Oat flour, g 50 Buckwheat flour, g 50 Soy flour, g 50 Wholemeal flour, g 50 Flour , each type, 2 teaspoons Starch flour, 2 teaspoons Corn flour, 2 teaspoons Spelled, g 50 Rusks, unsweetened, 2 (g 20) Wholemeal rusks , 2 (g 20) Rusks with cocoa, 2 (g 16) Light rusks, 4 Rice cakes, 1 Gnocchi alla romana, 6 (g 200) Potato gnocchi, unseasoned, g 200 raw weight Corn, grains g 100 Corn, corn on the cob, 1 medium (cooked) Corn, popcorn, (3 handfuls) g 30 Breadsticks, g 30 Breadsticks 1 small packet, (g 12) Lasagna, 1 plate (g 150) Bread, common, 1 sandwich (g 50 ) Milk bread, 50 g Oil bread, 50 g Grape bread, 1 piece (80 g) Unleavened bread, 30 g Briochè bread, 20 g (1 slice) Loaf bread, 60 g (4 medium slices) Bread carasau, g 40 Crostini bread, g 50 Soybean bread, g 50 Grated bread, g 50 Breadcrumbs, 2 teaspoons, (g 10) Wholemeal bread, g 60 Hamburger bread, g 50 (1 small) Pasta carbonara, 1 portion Raw pasta, g 50 Cooked pasta, g 120 Raw egg pasta, g 50 Raw gratin pasta, g 50 Shortcrust pastry, g 30 Puff pastry, g 30 Pizza dough, g 60 Anchovy paste, 2 teaspoons Pasta d 'olives, 1 tsp Pasta and beans, g 150 Pizza, margherita, 1 (g 250) Pizza, Neapolitan Pizza, 4 cheeses Raw rice, g 50 Cooked rice, g 120 Raw brown rice, g 50 Risotto alla marinara, 1 portion Pretzels, g 10 Schiacciatina, g 30 Semolina, g 50 Fresh raw Tortellini, g 50 Dried raw Tortellini, g 50 Trofie, raw, g 100 Zwieback, wasa, 1 piece (g 10) | ||
| Grassi | Butter, 1 teaspoon Light butter, 1 teaspoon Peanut butter, 2 teaspoons Greaves, 30 g Lard, 10 g Mayonnaise, 1 tablespoon Low-calorie mayonnaise, 2 teaspoons Margarine, 1 teaspoon Low-calorie margarine, 2 teaspoons Oil, each type, 1 teaspoon | points |
| Butter, 1 teaspoon Light butter, 1 teaspoon Peanut butter, 2 teaspoons Greaves, 30 g Lard, 10 g Mayonnaise, 1 tablespoon Low-calorie mayonnaise, 2 teaspoons Margarine, 1 teaspoon Low-calorie margarine, 2 teaspoons Oil, each type, 1 teaspoon | ||
| Desserts | Cream puffs, 1 (large) Industrial Brioche (empty, g 30), 1 Pastry Brioche (empty), 1 Pastry Brioche (with cream), 1 Chocolate Brioche, 1 Brownie, 1 (50 g) Pudding, 1 cup (110 g ) Low calorie pudding, 1 (g 125) Cenci or chiacchere, g 70 Candied cherries, g 20 Chocolate: dark, g 30 Chocolate: milk, g 30 Chocolate: dark extra bitter, g 30 Chocolate: with hazelnuts, g 30 Chocolate: white with hazelnuts, 30 g Chocolate: dietetic, 30 g Hazelnut cream, 20 g Chantilly cream, 1 tablespoon (20 g) Custard, 100 g Crème caramel, 1 cup (100 g) Fruit tart, 1 small slice (g 80) Chocolate tart, 1 small slice Jam tart, 1 small slice Fig, baked with almond, 2 (g 30) Fig, candied fruit, 1 (g 50) Ice cream with vanilla, chocolate, etc. 1 scoop Fruit and yogurt ice cream, 1 scoop Gianduja and cocoa ice cream, 1 scoop Covered ice cream, (coffee, chocolate, hazelnut flavor) 1 Fruit stick ice cream, 1 Double flavored biscuit ice cream, 1 Cassata ice cream, 1 (120 g ) Grandfather's cup ice cream, 1 classic cornetto ice cream, 1 mini cone cream ice cream, 1 mini cocoa cone ice cream, 1 sorbet ice cream, 1 scoop Lemon sorbet ice cream, 1 scoop (g 50) Green apple ice cream sorbet, 1 scoop Magnum ice cream, 1 Popsicle, 1 Fruit slush Yoghurt slush Syrup slush Chocolate colored lenses, 10 g Marzipan, 50 g Jams, jellies, 2 teaspoons Yogurt snack, 1 cream-filled snack, 1 jam-filled snack, 1 Carrot Snack, 1 Chocolate Tart Snack, 1 Jam Tart Snack, 1 Plum Cake Snack, 1 Saccottino Snack, 1 Meringue, 1 (g 30) Honey, 1 teaspoon (g 10) Fruit mustard, g 30 Chocolate Mousse,2 tablespoons (g 50) Muffin, 1 (g 40) Panettone, g 80 Cream, unsweetened, g 20 Pastry, 1 (small) Tiramisu, 1 small portion (g 80) Nougat, g 30 Cake each type, 1 small slice (g 80) Zabaione, g 100 Sugar, g 100 Sugar, 2 teaspoons (g 10) | points |
| Cream puffs, 1 (large) Brioche: industrial (empty, g 30), 1 Brioche: pastry (empty), 1 Brioche: pastry (with cream), 1 Brioche: chocolate, 1 Brownie, 1 (g 50) Pudding, 1 cup (g 110) Low-calorie pudding, 1 (g 125) Cenci or chiacchere, g 70 Candied cherries, g 20 Chocolate: dark, g 30 Chocolate: milk, g 30 Chocolate: dark extra bitter, g 30 Chocolate: with hazelnuts, g 30 Chocolate: white with hazelnuts, g 30 Chocolate: dietary, g 30 Hazelnut cream, g 20 Chantilly cream, 1 tablespoon (20 g) Custard, g 100 Crème caramel, 1 cup (g 100) Fruit tart, 1 small slice (g 80) Chocolate tart, 1 small slice Jam tart, 1 small slice Fig, baked with almond, 2 (g 30) Fig, candied fruit, 1 (g 50) Ice cream with vanilla, chocolate, etc. 1 scoop Fruit and yogurt ice cream, 1 scoop Gianduja and cocoa ice cream, 1 scoop Covered ice cream, (coffee, chocolate, hazelnut flavor) 1 Fruit stick ice cream, 1 Double flavored biscuit ice cream, 1 Cassata ice cream, 1 (120 g ) Grandfather's cup ice cream, 1 classic cornetto ice cream, 1 mini cone cream ice cream, 1 mini cocoa cone ice cream, 1 sorbet ice cream, 1 scoop Lemon sorbet ice cream, 1 scoop (g 50) Green apple ice cream sorbet, 1 scoop Magnum ice cream, 1 Popsicle, 1 Fruit slush Yogurt slush Syrup chocolate colored lenses, 10 g Marzipan, 50 g Jams, jellies, 2 teaspoons Yogurt snack, 1 cream-filled snack, 1 jam-filled snack, 1 Carrot Snack, 1 Chocolate Tart Snack, 1 Jam Tart Snack, 1 Plum Cake Snack, 1 Saccottino Snack, 1 Meringue, 1 (g 30) Honey, 1 teaspoon (g 10) Fruit mustard, g 30 Chocolate Mousse,2 tablespoons (g 50) Muffin, 1 (g 40) Panettone, g 80 Cream, unsweetened, g 20 Pastry, 1 (small) Tiramisu, 1 small portion (g 80) Nougat, g 30 Cake each type, 1 small slice (g 80) Zabaione, g 100 Sugar, g 100 Sugar, 2 teaspoons (g 10) | ||
| Bevande | Soft drinks, 1 bottle Alcoholic aperitifs, 1 squeezed orange 1 glass Alcoholic beverages: cognac, gin, whiskey, ml 30 Alcoholic beverages: grappa ml30 Alcoholic beverages: rum, tequila, ml 30 Alcoholic beverages: vodka, ml 30 Alcoholic beverages: sweet liqueur, 30 ml Alcoholic drinks: marsala, 60 ml Alcoholic drinks: egg marsala, 60 ml Alcoholic drinks: vermouth, 60 ml Alcoholic drinks: liqueur, 2 teaspoons Carbonated drinks, 1 can Light drinks, (cola, orange) 1 glass (200 ml ) Beer, ml 250 Light beer, ml 250 Coffee, any type, unsweetened Chamomile, unsweetened Cappuccino, 1 Milkshake, 1 glass Fruit juice, unsweetened, 1 glass (200 ml) Sweetened fruit juice, 1 bottle (ml 200) Tea, unsweetened Fruit tea, sweetened, 200 ml Herbal tea, all kinds, unsweetened Wine, sparkling wine, 130 ml Wine, 2 teaspoons | points |
| Soft drinks, 1 bottle Alcoholic aperitifs, 1 squeezed orange 1 glass Alcoholic beverages: cognac, gin, whiskey, ml 30 Alcoholic beverages: grappa ml30 Alcoholic beverages: rum, tequila, ml 30 Alcoholic beverages: vodka, ml 30 Alcoholic beverages: sweet liqueur, 30 ml Alcoholic drinks: marsala, 60 ml Alcoholic drinks: egg marsala, 60 ml Alcoholic drinks: vermouth, 60 ml Alcoholic drinks: liqueur, 2 teaspoons Carbonated drinks, 1 can Light drinks, (cola, orange) 1 glass (200 ml ) Beer, ml 250 Light beer, ml 250 Coffee, any type, unsweetened Chamomile, unsweetened Cappuccino, 1 Milkshake, 1 glass Fruit juice, unsweetened, 1 glass (200 ml) Sweetened fruit juice, 1 bottle (ml 200) Tea, unsweetened Fruit tea, sweetened, 200 ml Herbal tea, all kinds, unsweetened Wine, sparkling wine, 130 ml Wine, 2 teaspoons | ||
| Soft drinks, 1 bottle Alcoholic aperitifs, 1 squeezed orange 1 glass Alcoholic beverages: cognac, gin, whiskey, ml 30 Alcoholic beverages: grappa ml30 Alcoholic beverages: rum, tequila, ml 30 Alcoholic beverages: vodka, ml 30 Alcoholic beverages: sweet liqueur, 30 ml Alcoholic drinks: marsala, 60 ml Alcoholic drinks: egg marsala, 60 ml Alcoholic drinks: vermouth, 60 ml Alcoholic drinks: liqueur, 2 teaspoons Carbonated drinks, 1 can Light drinks, (cola, orange) 1 glass (200 ml ) Beer, ml 250 Light beer, ml 250 Coffee, any type, unsweetened Chamomile, unsweetened Cappuccino, 1 Milkshake, 1 glass Fruit juice, unsweetened, 1 glass (200 ml) Sweetened fruit juice, 1 bottle (ml 200) Tea, unsweetened Fruit tea, sweetened, 200 ml Herbal tea, all kinds, unsweetened Wine, sparkling wine, 130 ml Wine, 2 teaspoons | ||
| various | Chinese arancini, g 100 Sicilian-style rice arancini, 1 (g 200) Bitter cocoa, 2 teaspoons (10 g) Cannelloni stuffed with meat, 2 candies, hard, g 25 Carob, g 100 Cheeseburger, (fast food), 1 small Colomba, 80 g Couscous, raw, 60 g Cooked Couscous, 120 g Savory crepe, (homemade), 1 (30 g) Sweet crepe, (homemade), 1 (30 g) Stuffed crepe, (ham, cheese , mushrooms), 1 Donut, (fast food), 1 Focaccia, Genoese, simple, 1 small square (g 50) Focaccia with bacon and cheese, g 50 Hamburger, simple (fast food) 1 Beef and veal burger, 1 small (g 60) Fried fish burger (fast food) 1 Hamburger with cheese and bacon (fast food), 1 Mediterranean burger (fast food) 1 large Ketchup, 2 tsp Moussaka yeast, 1 small portion Barley, 1 tablespoon (g 20) Quiche Lorraine, 1 piece (g 100) Ravioli, g 100 raw Ravioli with butter, 1 serving Sauce bèarnaise, 1 tablespoon (g 5) SalsaMornay, 3 tablespoons (g 40) Sauce p for salads, any kind, 1 tsp Sauce for pinzimonio, 2 tsp Sauce for dressings, (green, rocket, pesto) 2 tsp | points |
| Chinese arancini, g 100 Sicilian-style rice arancini, 1 (g 200) Bitter cocoa, 2 teaspoons (10 g) Cannelloni stuffed with meat, 2 candies, hard, g 25 Carob, g 100 Cheeseburger, (fast food), 1 small Colomba, 80 g Couscous, raw, 60 g Cooked Couscous, 120 g Savory crepe, (homemade), 1 (30 g) Sweet crepe, (homemade), 1 (30 g) Stuffed crepe, (ham, cheese , mushrooms), 1 Donut, (fast food), 1 Focaccia, Genoese, simple, 1 small square (g 50) Focaccia with bacon and cheese, g 50 Hamburger, simple (fast food) 1 Beef and veal burger, 1 small (g 60) Fried fish burger (fast food) 1 Hamburger with cheese and bacon (fast food), 1 Mediterranean burger (fast food) 1 large Ketchup, 2 tsp Moussaka yeast, 1 small portion Barley, 1 tablespoon (g 20) Quiche Lorraine, 1 piece (g 100) Ravioli, g 100 raw Ravioli with butter, 1 serving Sauce bèarnaise, 1 tablespoon (g 5) SalsaMornay, 3 tablespoons (g 40) Sauce p for salads, any kind, 1 tsp Sauce for pinzimonio, 2 tsp Sauce for dressings, (green, rocket, pesto) 2 tsp | ||
| Total DIET POINTS | ||
