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Stop Light Guide Serving Size Calories Fat (g) Stoplight Color Beverages Alcohol Beer (low calorie) 1 can (12 fl oz) 101 0 Red Beer (regular, malt or no alcohol) 1 can (12 fl oz) 148 0 Red Cordials and liqueurs 1 fl oz 80 0 Red Hard Liquor 1 ½ fl oz 96 0 Red Hot buttered rum 6 fl oz 218 8 Red Irish Cream liqueur 1 fl oz 89 2 Red Piña colada, without ice 5 fl oz 264 3 Red Wine (red or white table) 3 fl oz 62 0 Yellow Juice/Fruit Drinks Apple cider or juice (unsweetened) ¾ cup 87 0 Yellow Apple Juice 1/3 cup 40 0 Yellow Apricot nectar (unsweetened) ¾ cup 23 0 Yellow Capri Sun 1 pouch (6.75 fl oz) 100 0 Yellow Cranberry juice (sweetened) ¾ cup 108 0 Yellow Fruit drink powders (Tang etc.) 1 cup 115 0 Yellow Fruit punch (all flavors) 1 cup 117 0 Yellow Grape juice (unsweetened) ¾ cup 116 0 Yellow Grapefruit Juice (sweetened) ½ cup 40 0 Yellow Grapefruit juice (unsweetened) ¾ cup 70 0 Yellow Guava nectar ¾ cup 112 0 Yellow Kool-Aid® 1 cup 92 0 Yellow Lemon juice 1 Tbsp 3 0 Green Lemonade (from mix) 1 cup 92 0 Yellow Lime juice 1 Tbsp 3 0 Green Orange drink 1 cup 117 0 Yellow Orange Juice (sweetened) ¾ cup 84 0 Yellow Orange Juice (unsweetened) ½ cup 40 0 Yellow Orange-grapefruit Not Juice for distribution ½ cup 40 0 Yellow Pineapple Juice 1/3 cup 40 0 Yellow Pineapple juice (unsweetened) ¾ cup 105 0 Yellow Prune juice, unsweetened ¾ cup 136 0 Yellow Tangerine Juice ½ cup 40 0 Yellow Tomato or vegetable juice (V-8®) 1 cup 40 0 Green Pop/Soda Root beer float (low fat ice cream and diet soda) 12 fl oz 100 1 Yellow Root beer float (regular ice cream and soda) 12 fl oz 250 9 Red Soft drink (Regular, all flavors) 10 fl oz 152 0 Red Tonic water 1 cup 98 0 Yellow Sports Drinks/Meal Replacements Breakfast drink (instant, w/ skim milk) 1 cup 189 1 Yellow Page 1 of 38 Serving Size Calories Fat (g) Stoplight Color Breakfast drink (instant, w/ whole milk) 1 cup 245 8 Red Gatorade 8 fl oz 60 0 Yellow Warm Beverages Café au lait or cappuccino (skim milk) 1 cup 51 0 Yellow Café au lait or cappuccino (whole milk) 1 cup 86 4 Red Coffee (mix) 1 cup 77 3 Yellow Coffee (regular or decaf) 1 cup 5 0 Yellow Espresso (black, regular or decaf) 2 fl oz 1 0 Yellow Hot chocolate (homemade with skim milk) 1 cup 124 1 Yellow Hot chocolate (homemade with whole milk) 1 cup 175 7 Red Hot chocolate (mix with skim milk) 1 cup 153 1 Yellow Hot chocolate (mix with water) 1 cup 125 1 Yellow Hot chocolate (mix with whole milk) 1 cup 213 8 Red Condiments Dressings Salad dressings (clear, oil and vinegar) 1 Tbsp 69 7 Yellow Salad dressings (clear, sweet and sour) 1 Tbsp 16 0 Yellow Salad dressings (clear, water and vinegar, 1 Tbsp 8 0 Green sweetened) Salad dressings (creamy) 1 Tbsp 82 Red Salad dressings (creamy, fat-free) 1 Tbsp 16 0 Yellow Salad dressings (creamy, low cal) 1 Tbsp 43 Yellow Salad dressings (mayonnaise, imitation) 1 Tbsp 104 12 Red Salad dressings (mayonnaise, imitation, fat-free) 1 Tbsp 12 0 Yellow Salad dressings (mayonnaise, imitation, low cal) 1 Tbsp 48 5 Yellow Salad dressings (mayonnaise, real) 1 Tbsp 99 11 Red Salad dressings (mayonnaise, real, fat-free) 1 Tbsp 12 0 Yellow Salad dressings (mayonnaise, real, low cal) 1 Tbsp 49 5 Yellow Miscellaneous Canola Oil Not for distribution1 Tbsp 120 14 Red Catsup 1 Tbsp 16 0 Yellow Creamer (non-dairy, liquid) 1 Tbsp 17 1 Yellow Creamer (non-dairy, liquid, fat-free) 1 Tbsp 10 0 Yellow Creamer (non-dairy, powder) 1 tsp 11 1 Yellow Creamer (non-dairy, powder, low fat) 1 tsp 9 0 Yellow Honey 1 Tbsp 64 0 Yellow Horseradish 1 Tbsp 6 0 Green Lard 1 Tbsp 116 13 Red Mustard 1 Tbsp 12 1 Yellow Olive Oil 1 Tbsp 119 14 Red Shake and Bake (Original chicken flavor) 1/8 packet 40 1 Red Shortening (Crisco®) 1 tsp 38 4 Red Page 2 of 38 Serving Size Calories Fat (g) Stoplight Color Shortening (Crisco®) 1 Tbsp 113 13 Red Sour cream (low fat) 1 Tbsp 20 1 Yellow Sour cream (nonfat) 1 Tbsp 10 0 Yellow Sour cream (regular) 1 Tbsp 28 3 Red Sugar 1 tsp 16 0 Yellow Sugar 1 Tbsp 48 0 Yellow Vegetable Oil 1 Tbsp 120 14 Red Vinegar 1 Tbsp 2 0 Yellow Whipped cream 1 Tbsp 22 2 Red Whipped toppings (non-dairy) 1 Tbsp 13 1 Yellow Spreads/Dip Apple butter 1 Tbsp 34 0 Yellow Butter 1 Tbsp 102 12 Red Butter 1 tsp 34 4 Red Butter (whipped) 1 tsp 23 3 Red Butter buds 1 tsp 6 0 Yellow Cream Cheese 2 Tbsp 101 10 Red Cream Cheese (fat free) 1 oz 23 0 Yellow Cream Cheese (light) 2 Tbsp 64 5 Yellow Guacamole ¼ cup 93 8 Red Hummus (plain) ¼ cup 157 7 Yellow Hummus (with olive oil) ¼ cup 276 21 Red Jellies, jams, preserves 1 Tbsp 48 0 Yellow Margarine 1 tsp 102 12 Red Margarine (fat-free) 1 tsp 2 0 Yellow Margarine (low fat) 1 tsp 17 2 Yellow Margarine (spread) 1 tsp 31 4 Red Margarine (whipped) 1 tsp 23 3 Yellow Mayonnaise 1 Tbsp 57 5 Red Mayonnaise (fat-free)Not for distribution1 Tbsp 13 1 Yellow Mayonnaise (light) 1 Tbsp 49 5 Red Mayonnaise (low cal) 1 Tbsp 38 3 Yellow Miso 1 Tbsp 35 1 Yellow Salsa, picante sauce 1 Tbsp 4 0 Green Dairy Cheese “Laughing Cow Wedges- Light” 1 wedge 70 4 Yellow American Cheese 1 oz 114 9 Red Blue Cheese 1 oz 101 8 Red Borden’s Lite-line 1 slice 30 1 Yellow Brie 1 oz 101 8 Red Page 3 of 38 Serving Size Calories Fat (g) Stoplight Color Cheddar (shredded) ¼ cup 110 9 Red Cheddar (shredded, 2% milk) ¼ cup 90 6 Yellow Cheddar (shredded, fat free) ¼ cup 45 0 Yellow Cheddar Cheese 1 oz 114 9 Red Cheddar Cheese (reduced fat) 1 oz 79 5 Yellow Cheese (processed) 1 oz 106 9 Red Colby Cheese (reduced fat) 2 oz 79 5 Yellow Cottage Cheese ½ cup 109 5 Red Cottage Cheese (low fat 1%) ½ cup 82 1 Yellow Cottage Cheese (nonfat) ½ cup 61 0 Yellow Cottage Cheese (reduced fat fat 2%) ½ cup 101 2 Yellow Cottage Cheese (uncreamed, dry curd) ½ cup 61 0 Yellow Farmer’s cheese 1 oz 29 1 Yellow Feta/Goat Cheese 1 oz 75 6 Yellow Gouda 1 oz 101 8 Red Kraft Free (1 slice = 0.75 oz) 1 slice 30 0 Yellow Kraft Light N’ Lively 1 slice 55 3 Yellow Light American Cheese 1 slice (1 oz) 70 4 Yellow Monterey Jack Cheese 1 oz 114 9 Red Monterey Jack Cheese (low fat) 3 oz 79 5 Yellow Mozarella (shredded, 2% milk) ¼ cup 70 4 Yellow Mozarella (shredded, fat free) ¼ cup 45 0 Yellow Mozzarella (shredded) ¼ cup 86 6 Red Mozzarella Cheese 1 oz 90 7 Red Mozzarella Cheese (low fat) 1 oz 79 5 Yellow Neufchatel 2 Tbsp 75 7 Red Parmesan Cheese (dry grated) 2 Tbsp 46 3 Yellow Provolone 1 oz 101 8 Red Provolone (reduced Not fat) for distribution 4 oz 79 5 Yellow Ricotta ½ cup 214 16 Red Ricotta (low fat) ½ cup 170 10 Red Swiss Cheese 1 oz 101 8 Red Weight Watchers, fat-free American slices 1 oz 38 0 Yellow Eggs Deviled eggs ½ egg 57 5 Red Deviled eggs (low cal mayo) ½ egg 44 3 Red Deviled eggs (nonfat mayo) ½ egg 36 2 Yellow Egg Beaters® (fat added) ½ cup 89 6 Red Egg Beaters® (plain) ½ cup 38 0 Yellow Egg nog 1 cup 342 19 Red Egg whites (cooked, boiled or poached) 1 med 14 0 Green Page 4 of 38 Serving Size Calories Fat (g) Stoplight Color Egg yolks (cooked, boiled or poached) 1 med 54 5 Yellow Eggs (cooked, boiled or poached) 2 large 160 5 Yellow Eggs Benedict (made with hollandaise sauce, 1 svg 723 48 Red regular boneless ham, 2 med eggs) Fried eggs (with fat) 2 large 200 6 Red Omelet (plain) 2 med eggs 184 14 Yellow Omelet (plain, fat added) 2 med eggs 228 19 Red Omelet (with cheese) 2 med eggs 243 18 Yellow Omelet (with cheese, fat added) 2 med eggs 337 28 Red Scrambled eggs (fat added) 2 large 200 15 Red Scrambled eggs (plain) 2 large 160 10 Yellow Second Nature® (fat added) ½ cup 89 6 Red Second Nature® (plain) ½ cup 38 0 Yellow Milk Buttermilk (½% fat) 1 cup 110 1 Yellow Buttermilk (1½% fat) 1 cup 120 4 Red Buttermilk (whole) 1 cup 149 8 Red Chocolate Milk (low fat or 2%) 1 cup 179 5 Yellow Chocolate Milk (skim) 1 cup 158 2 Yellow Chocolate Milk (whole) 1 cup 298 8 Red Condensed, sweetened, canned milk 2 Tbsp 130 3 Red Condensed, sweetened, canned milk (low fat) 2 Tbsp 120 2 Yellow Condensed, sweetened, canned milk (nonfat) 2 Tbsp 110 0 Yellow Cream (half and half) 1 Tbsp 20 2 Yellow Cream (Heavy) 1 Tbsp 44 5 Red Evaporated, canned, undiluted milk (skim) 1 cup 99 1 Yellow Evaporated, canned, undiluted milk (whole) 1 cup 339 19 Red Milk (½%) 1 cup 92 1 Yellow Milk (1%) 1 cup 102 3 Yellow Milk (2%) Not for distribution1 cup 121 5 Red Milk (skim, nonfat) 1 cup 86 0 Yellow Milk (whole) 1 cup 150 8 Red Milk powder (dry, instant, nonfat) 1/3 cup 81 0 Yellow Whipping cream (not whipped) 1 Tbsp 44 5 Red Yogurt Yogurt (fruit & other flavors, low fat) 1 cup 250 3 Yellow Yogurt (fruit & other flavors) 1 cup 292 8 Red Yogurt (fruit & other flavors, nonfat) 1 cup 162 0 Yellow Yogurt (plain) 1 cup 150 8 Red Yogurt (plain, low fat) 1 cup 155 4 Yellow Yogurt (plain, nonfat) 1 cup 137 0 Yellow Yogurt (Yoplait, original fruit flavors) 6 oz.
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