CHOOSE YOUR FOOD LISTS FOR FOODS WEIGHT MANAGEMENT Index barley, 16 brussels sprouts, 31 chicken, 35, 36, 45, 46, 47, A beans, 10, 19, 31, 38, 45, 47, buckwheat, 16 48 acidophilus milk, 27 49 buffalo, 35 chicken breast, breaded and agave syrup, 53 bean sprouts, 31 bulgur, 16 fried, 45 alcohol, 10, 60, 61 beef, 35, 36, 45, 47, 49 burritos, 47 chicken drumstick, breaded almond butter, 38, 41 beef/chicken/shrimp with butter, 43 and fried, 45 almond milk, 27, 41 vegetables in sauce, 46 butter blends made with oil, chicken noodle soup, 49 almonds, 41 beef jerky, 35 43 chicken nuggets, 45 amaranth, 16, 31 “beef” or “sausage” buttermilk, 27 “chicken” nuggets, soy- American cheese, 37 crumbles, soy-based, 38 based, 38 angel food cake, 52 beef tongue, 36 C chicken salad, 48 animal crackers, 18 beer, 61 cabbage, 31 chicken sandwich, 47 apple juice/cider, 24 beets, 31 cake, 52 chicken thigh, breaded and apples, 22 bell peppers, 31 Canadian bacon, 35 fried, 45 applesauce, 22 biscotti, 52 candy, hard, 53 chicken wings, 45 apricots, 22 biscuits, 14, 47 canola oil, 41 chicory, 31 artichoke, 31 black beans, 19, 38 cantaloupe, 22 Chinese spinach, 31 artichoke hearts, 31 blackberries, 22 carrots, 31 chitterlings, 43 arugula, 31 black-eyed peas, 19, 38 cashew butter, 38, 41 chives, 31 asparagus, 31 blueberries, 22, 55 cashews, 41 chocolate chip cookies, 52 avocados, 41 bok choy, 31 cassava, 17 chocolate, dark or milk- bologna, 37 casseroles, 45 type, 53 B borscht, 49 catfish, 35 chocolate “kisses,” 53 baby corn, 31 bran, 15, 16 cauliflower, 31 chocolate milk, 27 bacon, 37, 43 bratwurst, 37 celery, 31 chocolate syrup, 53 “bacon” strips, soy-based, Brazil nuts, 41 cereal, 10, 14, 17 chorizo sausage, 37 38 bread, 10, 14, 55 champagne, 61 chowder, 49 bagels, 14 breadfruit, 17 chapati, 14 chow mein, 46 baked beans, 19 breakfast sandwiches, 47 chayote, 31 ciabatta, 14 bamboo shoots, 31 brie cheese, 37 cheddar cheese, 37 clams, 35 banana nut bread, 55 broccoli, 31 cheese, 18, 34, 35, 36 37, 45, coconut, 43 bananas, 22 broccolini, 31 47, 48 coconut milk, 27, 43 barbecue sauce, 59 brownies, 52 cherries, 22 coconut oil, 43 cod, 35 eggplant, 31 goat, 35 hot chocolate, 51 coffee creamer, 53 egg rolls, 46 goat cheese, 37 hot dog, 35, 37, 48 coleslaw, 48 eggs, 36, 47 goat’s milk, 27 hot dog, meatless, 38 collards, 31 egg substitutes, 35 goose, 35, 36 hot dog bun, 14, 34, 48 condiments, 59 egg whites, 35 gourds (bitter, bottle, luffa, huckleberries, 23 congee, 49 endive, 31 bitter melon), 31 hummus, 38 cooked cereal, 15 energy drink, 51 graham crackers, 18 cookies, 52 english muffins, 14, 47 grains, 16 I corn, 17 English walnuts, 42 granola, 15 ice cream, 55 cornbread, 14 evaporated milk, 27 granola or snack bars, 18 Indian fry bread, 14 corned beef, 36 grapefruit, 22 Italian sausage, 37 Cornish hen, 35 F grapefruit juice, 24 corn oil, 42 falafel, 38 grape juice, 24 J cottage cheese, 35 grapes, 22 farro, 16 jam or jelly, 53 cottonseed oil, 42 grape seed oil, 42 fennel, 31 jicama, 31 couscous, 16 feta cheese, 36 gravy, canned or bottled, 59 crabs, 35 figs, 22 Greek yogurt, 27, 55 K crackers, 10, 12, 18, 57 filberts (hazelnuts), 41 green beans, 31 kale, 31 cranberries, 22 fish, 33, 34, 35, 40, 42 green onions, 31 kamut, 16 cranberry sauce, 59 fish, fried, 36 greens (collard, dandelion, kasha, 16 cream, 43 fish sandwich, 47 mustard, purslane, kefir, 27 cream cheese, 43 flan, 52 turnip), 31 ketchup, 48, 59 creamers, 53 flaxseed oil, 40 grits, 15 kidney, 35 cream soup, 49 flaxseeds, 40 ground beef, 35, 36 kidney beans, 19, 38 crispbread, 18 flounder, 35 ground turkey, 35 kimchi, 31 cucumbers, 31 food labels, 62 guava, 22 kiwi, 23 cupcakes, 52 french-fried potato, 17 knockwurst, 37 curry sauce, 59 french fries, 48 H kohlrabi, 31 custard pie, 52 fried rice, 46 haddock, 35 kumquat, 23 D frozen pops, 55 halibut, 35 fruit cobbler, 52 ham, 35 L daikon, 31 fruit cocktail, 22 hamburger, 48 lactose-free milk, 27 danish, 55 fruit drink, 51 hamburger bun, 14 lamb, 35, 36 dasheen, 17 fruit juice, 24 hash browns, 17 lard, 43 dates, 22 fruit juice bars, frozen, 55 hazelnuts, 41 leeks, 31 distilled spirits, 61 fruit snacks, chewy, 53 heart, 35 lemonade, 51 donut, 55 fruit spreads, 53 hearts of palm, 31 lentils, 10, 19, 38, 49 dove, 36 herring, 35 lettuce, 31, 47 dried fruits, 22 G hoisin sauce, 59 lima beans, 19, 38 duck, 35, 36 game, 35 hominy, 17 liqueur, 61 garbanzo beans, 19, 38 honey, 53 liver, 35 E gelatin, 52 honeydew melon, 23 lobster, 35 edamame, 38 gin, 61 hot-and-sour soup, 46 lo mein, 46 eggnog, 27 gingersnaps, 52 hot chile sauce, 59 loquat, 23 nopales, 31 pecans, 41 M nuts, 38, 40, 41, 42 peppers, 31 Q macadamia nuts, 41 nut spreads, 38 pheasant, 36 quesadillas, 47 macaroni salad, 48 pickles, 48 queso, 37 mackerel, 33, 40 O pie, fruit, 2 crusts, 52 quinoa, 16 mandarin oranges, 22, 23 oats, 15, 16 pignolia nuts (pine nuts), 42 mango, 23 oats, gluten-free, 8 pineapple, 23 R margarine, 40-41, 42 oil, 41, 42, 43 pineapple juice, 24 rabbit, 35 marinara sauce, 17 okra, 31 pine nuts, 42 radicchio, 31 matzoh, 18 olive oil, 41 pinto beans, 19, 38 radishes, 31 mayonnaise, 42 olives, 41 pistachio nuts, 41 raisins, 14, 22 mayonnaise-style salad onion rings, 48 pita, 14 ramen noodle soup, 49 dressing, 42 onions, 31, 48 pizza, 45 raspberries, 23 meat with sweet sauce, 46 orange, 23 plantains, 17, 23 refried beans, 19, 38 meatless burger, soy-based, orange juice, 24 plant stanol esters, 41 rice, brown, 16, 46, 49 38 orange roughy, 35 plums, 23 rice, white, 16 meatless burger, vegetable- organ meats, 35 plum sauce, 59 rice cakes, 18 and-starch-based, 38 ostrich, 35 pocket sandwich, 47 rice milk, 27 meatless deli slices, 38 oyster crackers, 18 polenta, 16 rice soup, 49 meatloaf, 36 oysters, 35 Polish sausage, 37 ricotta cheese, 35 melba toast, 18 polyunsaturated fats, 42 rolls, 14 milk, 10, 25, 26, 27 P pomegranate juice, 24 roti, 14 milk substitutes, 27 pomegranate seeds (arils), palm kernel oil, 43 rum, 61 millet, 16 23 palm oil, 43 rutabagas, 31 miso soup, 49 popcorn, 18 pancakes, 14 mixed nuts, 41 pork, 35, 36, 37 papaya, 23 S mixed vegetables, 17 porridge, 49 Parmesan cheese, 37 safflower oil, 42 monounsaturated fats, 41 portion size, 11 parsnips, 17 sake, 61 Monterey jack cheese, 37 potato chips, 18 passion fruit, 23 salad, 45 mozzarella cheese, 36 potatoes, 17 pasta, 10, 16 salad dressing, 42, 59 muesli, 15 potato salad, 48 pasta salad, 48 salad greens, 31 muffins, 55 pot pie, 45 pasta sauce, 17 salami, 37 muffins, egg, cheese, meat, poultry, 33, 34, 35, 36 pasteurized processed salmon, 35 47 pretzels, 18 cheese spread, 36 salt pork, 43 mushrooms, 31 processed sandwich meats, pastrami, 37 sardines, 35 mustard, 48 35, 37 peaches, 23 saturated fats, 43 mycoprotein, 38 prune, 23 peanut butter, 38, 41 sauerkraut, 31 prune juice, 24 peanut oil, 41 sausage, 35, 36, 37 N pudding, 52 peanuts, 41 sausage biscuit sandwich, puffed cereal, 15 naan, 14 pea pods, 31 47 pumpkin, canned, 17 nachos, 47 pea shoots, 31 “sausage” patties, soy-based, pumpkin pie, 52 navy beans, 19, 38 pea vines, 31 38 pumpkin seeds, 42 nectarines, 23 pears, 22, 23 scallions, 31 nondairy yogurt, 27 peas, 10, 17, 19, 31, 38 scallops, 35 scones, 55 stews, 45 tamarillo, 23 vegetable beef soup, 49 seaweed, 31 strawberries, 23 tangerines, 23 venison, 35 sesame paste, 42 stuffing, 14 tempeh, 38 vodka, 61 sesame seeds, 42 submarine sandwich, 48 tequila, 61 shallots, 31 succotash, 17 tilapia, 35 W shellfish, 35 sugar, 53 tofu, 38, 45 waffles, 14 sherbet, 55 sugar-coated cereal, 15 tomatoes, 31, 47 walnuts, 42 shortening, 43 sugar alcohols, 54 tomatoes, canned, 24, 31 water, 15 short ribs, 36 sugar substitutes (artificial tomato sauce, 23, 24 water chestnuts, 31 shredded wheat, 15 sweeteners), 59 tomato soup, 49 watercress, 31 shrimp, 35, 46 summer sausage, 37 tomato/vegetable juice, 31 watermelon, 23 smoked sausage, 37 sunflower oil, 42 tonic water, 60 wax beans, 31 snack chips, 18 sunflower seeds, 42 tortilla chips, 18 wheat germ, 16 snap peas, 31 sweet and sour sauce, 59 tortillas, corn, 14 whipped cream, 43 snow peas, 31 sweeteners, blended, 53 tortillas, flour, 14 whiskey, 61 soft drinks, regular, 51 sweet potato, 17 tostada, 47 white beans, 19, 38 sorbet, 55 sweet rolls, 55 trans fat, 40-41 whole grains, 13, 14 sorghum, 16 Swiss chard, 31 trout, 35 whole wheat, 13, 14 soup, 49 Swiss cheese, 37 tuna, 35, 45 wild rice, 16 sour cream, 43 syrup, chocolate, 53 tuna salad, 45 wine, 61 soybean oil, 42 syrup, light, 53 turkey, 35, 36 wraps, 48 soy milk, 27 syrup, pancake, 53 turkey bacon, 37 soy nut butter, 38 turkey ham, 35 Y soy nuts, 38 T turkey pastrami, 35 yams, 17 spaghetti sauce, 17 turnips, 31 tabbouleh (tabouli), 16 yogurt, 26, 27 spinach, 31 tacos, 47 yogurt, frozen, 55, 57 split peas, 19, 38, 49 taco salad, 47 V sports drinks, 51 taco shell, 14 vanilla wafers, 52 Z squash, 17, 31 tahini, 42 veal, 35 zucchini, 31 For general information about diabetes, call the American Diabetes Association at 1-800-342-2383 or visit www.diabetes.org. For a referral to a registered dietitian nutritionist (RDN), visit the Academy of Nutrition and Dietetics website at www.eatright.org.