Tips and Measurements
~* Serving Size Tips *~
Use your hand as a guide for serving sizes using the following tips ~
* Fist ~ 1 cup or 1 medium whole fruit
* Thumb (tip to base) ~ 1 ounce of meat or cheese
* Thumb tip (tip to 1st joint) ~ 1 Tablespoon
* Fingertip (tip to 1st joint) ~ 1 teaspoon
* Index finger (1st to 2nd joint) ~ 1 inch
* Cupped hand ~ 1-2 ounces of nuts or pretzels
* Palm (minus fingers) ~ 3 ounces of meat, fish or poultry
~* Basic Baking Ingredients & their Points Value *~
Baking powder or soda ~ 1 tsp ~ 0 pts.
Beans, all except black and garbanzo ~ 1 lb. dry ~ 30 pts.
Beans, black ~ 1 lb. dry ~ 31 pts.
Beans, garbanzo ~ 1 lb. dry ~ 35 pts.
Beef, ground:
Lean ~ 1 lb. raw ~ 22 pts.*
Regular ~ 1 lb. raw ~ 25 pts.*
Butter ~ 1 cup ~ 51 pts.
Chicken (without skin or bones):
Dark Meat ~ 1 lb. raw ~ 13 pts.*
White Meat ~ 1 lb. raw ~ 11 pts.*
Egg ~ 1 ~ 2 pts.
Flour:
White ~ 1 cup ~ 9 pts.
Whole Wheat ~ 1 cup ~ 8 pts.
Honey ~ 1 Cup ~ 20 pts.
Lentils ~ 1 lb. dry ~ 30 pts.
Margarine ~ 1 cup ~ 50 pts.
Oatmeal ~ 1 cup uncooked ~ 6 pts.
Oil, vegetable ~ 1 Cup ~ 58 pts.
Pasta ~ 1 cup dry ~ 7 pts.
Pasta ~ 1 pound dry ~ 34 pts.
Peas, black-eyed (cowpeas) ~ 1 lb. dry ~ 30 pts.
Peas, split ~ 1 lb. dry ~ 31 pts.
Rice:
Brown ~ 1 cup uncooked ~ 13 pts.
White ~ 1 cup uncooked ~ 13 pts.
Shortening ~ 1 cup ~ 54 pts.
Sugar:
Brown, packed ~ 1 cup ~ 17 pts.
White ~ 1 cup ~ 15 pts.
Turkey, ground:
Lean ~ 1 lb. raw ~ 16 pts.*
Regular ~ 1 lb. raw ~ 20 pts.*
*POINTS are after cooking and draining