Printable food charts

Green — Choose more often

• Air-popped popcorn3 cups (about 24 g)
• Almonds10–12 almonds (about 15 g)
• Apple1 small (about 150 g)
• Arabic coffee (gahwa)2–3 small cups (about 30 g)
• Avial1 cup (about 150 g)
• Avocado¼ fruit (about 50 g)
• Baingan bharta1 cup (about 150 g)
• Besan chilla1 large (about 80 g)
• Bhindi masala (okra)1 cup (about 160 g)
• Bitter gourd (karela)1 cup cooked (about 125 g)
• Black coffee1 cup (about 240 g)
• Bottle gourd (lauki)1 cup cooked (about 150 g)
• Broccoli1 cup cooked (about 156 g)
• Brown rice½ cup cooked (about 100 g)
• Bulgur wheat½ cup cooked (about 91 g)
• Cabbage thoran1 cup (about 150 g)
• Calamansi water (no sugar)1 glass (about 250 g)
• Carrot1 medium (about 61 g)
• Cauliflower1 cup cooked (about 124 g)
• Chana dal1 cup cooked (about 200 g)
• Chicken tikka (grilled)palm-size piece (about 100 g)
• Chickpeas (boiled)½ cup (about 82 g)
• Chole (chickpea curry)1 cup (about 200 g)
• Cucumber raita½ cup (about 100 g)
• Cucumber salad1 cup (about 120 g)
• Egg (boiled)1 large egg (about 50 g)
• Fattoush1½ cups (about 150 g)
• Foul medames1 cup (about 200 g)
• Freekeh½ cup cooked (about 80 g)
• Ginisang ampalaya1 cup (about 150 g)
• Green tea1 cup (about 240 g)
• Grilled bangus (milkfish)1 serving (about 120 g)
• Grilled chicken breastpalm-size piece (about 100 g)
• Grilled white fishpalm-size piece (about 120 g)
• Guava1 medium (about 100 g)
• Hummus2–3 tablespoons (about 30 g)
• Kerala fish curry1 cup (about 200 g)
• Kidney beans (boiled)½ cup (about 90 g)
• Kiwi fruit1 medium (about 75 g)
• Laban (buttermilk)1 glass (200 ml) (about 200 g)
• Labneh2 tablespoons (about 30 g)
• Lentil soup (shorbat adas)1 bowl (about 250 g)
• Low-fat milk1 cup (250 ml) (about 250 g)
• Masoor dal (red lentils)1 cup cooked (about 200 g)
• Missi roti1 medium (about 50 g)
• Mixed vegetable sabzi1 cup (about 150 g)
• Moong dal1 cup cooked (about 200 g)
• Moong sprouts1 cup (about 100 g)
• Mutabal3 tablespoons (about 60 g)
• Orange / kinnow1 medium (about 130 g)
• Palak / sarson saag1 cup (about 180 g)
• Paneer50 g (matchbox size × 2) (about 50 g)
• Paneer tikkapalm-size (about 100 g)
• Papaya1 cup cubes (about 145 g)
• Peanutssmall handful (about 30 g)
• Pear1 small (about 150 g)
• Pinakbet1 cup (about 150 g)
• Pistachiosabout 30 nuts (about 30 g)
• Plain Greek yogurt¾ cup (about 150 g)
• Plain yogurt (dahi)¾ cup (about 150 g)
• Quinoa½ cup cooked (about 90 g)
• Ragi roti1 small (about 60 g)
• Rajma curry1 cup (about 200 g)
• Rasam1 cup (about 200 g)
• Roasted chanasmall handful (about 30 g)
• Roasted makhana1 cup (about 25 g)
• Rolled oats½ cup dry (about 40 g)
• Salmonpalm-size piece (about 100 g)
• Salted lassi1 glass (250 ml) (about 250 g)
• Sambar1 cup (about 200 g)
• Shish tawook1 skewer serving (about 150 g)
• Sinigang na isda1 bowl (about 300 g)
• Spiced buttermilk (moru)1 glass (250 ml) (about 250 g)
• Spinach (plain cooked)1 cup cooked (about 180 g)
• Strawberries1 cup (about 150 g)
• Sundal½ cup (about 100 g)
• Tabbouleh1 cup (about 120 g)
• Tea with milk, no sugar1 cup (150 ml) (about 150 g)
• Tinola1 bowl (about 300 g)
• Tofu100 g (about 100 g)
• Tomato1 medium (about 123 g)
• Walnuts6–7 halves (about 15 g)
• Water6–8 glasses a day (about 250 g)

Amber — Watch your portion

• Aloo gobi1 cup (about 150 g)
• Aloo gosht1 cup (about 200 g)
• Appam2 pieces (about 100 g)
• Arabic bread (khubz)½ medium piece (about 40 g)
• Arroz caldo1 bowl (about 300 g)
• Banana1 small (about 100 g)
• Bisi bele bath1 cup (about 200 g)
• Boiled potato1 medium (about 150 g)
• Boiled saba banana1 piece (about 80 g)
• Boiled sweet potato (kamote)1 medium (about 130 g)
• Cheddar cheese1 slice / 30 g (about 30 g)
• Chicken adobo1 serving (about 150 g)
• Chicken chettinad1 cup (about 200 g)
• Chicken karahi1 serving (about 150 g)
• Chicken pulao1 small cup (about 150 g)
• Chicken shawarma wrap1 wrap (about 250 g)
• Chikoo (sapodilla)1 small (about 100 g)
• Coconut chutney2 tablespoons (about 30 g)
• Coconut water1 glass (250 ml) (about 240 g)
• Curd rice1 cup (about 200 g)
• Dal makhani1 cup (about 200 g)
• Dark chocolate (70%+)2 squares (about 20 g)
• Dates2 dates (about 20 g)
• Dhokla2 pieces (about 80 g)
• Egg curry2 eggs with gravy (about 200 g)
• Falafel3 pieces (about 50 g)
• Filter coffee with sugar1 cup (150 ml) (about 150 g)
• Fresh coconut meat (buko)2 tablespoons (about 40 g)
• Fresh figs2 small (about 80 g)
• Full-cream milk1 cup (250 ml) (about 250 g)
• Grapes15 grapes (about 75 g)
• Haleem1 cup (about 200 g)
• Harees1 cup (about 250 g)
• Idiyappam2 pieces (about 80 g)
• Idli2 idli (about 80 g)
• Jackfruit½ cup (about 80 g)
• Jeera rice1 small cup (about 150 g)
• Khichdi (rice and lentil)1 cup (about 150 g)
• Laing1 cup (about 150 g)
• Lemon rice1 small cup (about 150 g)
• Lumpiang sariwa1 roll (about 150 g)
• Mango½ cup cubes (about 80 g)
• Palak paneer1 cup (about 200 g)
• Pancit bihon1 cup (about 150 g)
• Pancit canton1 cup (about 150 g)
• Pandesal1 small roll (about 35 g)
• Plain dosa1 medium (about 80 g)
• Poha1 cup (about 150 g)
• Pomegranate½ cup seeds (about 87 g)
• Puttu1 cup (about 120 g)
• Ragi mudde1 small ball (about 100 g)
• Seekh kebab2 pieces (about 100 g)
• Sweet corn½ cup (about 80 g)
• Tandoori roti (whole wheat)1 piece (about 60 g)
• Tea with milk and sugar1 cup (150 ml) (about 150 g)
• Upma1 cup (about 180 g)
• Uttapam1 medium (about 120 g)
• Vegetable pulao1 small cup (about 150 g)
• Watermelon1 cup cubes (about 150 g)
• White rice (boiled)½ cup cooked (1 fist) (about 100 g)
• Whole-wheat bread1 slice (about 32 g)
• Whole-wheat chapati1 medium (6-inch) (about 40 g)
• Whole-wheat pasta1 cup cooked (about 140 g)
• Whole-wheat pita1 small (about 40 g)
• Zero-sugar soft drink1 can (330 ml) (about 330 g)

Red — Limit / avoid routinely

• Aloo paratha1 medium (about 120 g)
• Baklava2 small pieces (about 50 g)
• Banana chipssmall handful (about 30 g)
• Beef burger1 burger (about 220 g)
• Besan ladoo1 piece (about 40 g)
• Bhatura1 piece (about 80 g)
• Bibingka1 piece (about 100 g)
• Butter chicken1 cup (about 200 g)
• Champorado1 bowl (about 250 g)
• Chicken biryani1 small cup (about 150 g)
• Chicken mandi1 plate (about 300 g)
• Cola / soft drink1 can (330 ml) (about 330 g)
• Cornflakes1 cup (about 30 g)
• Digestive biscuits2 biscuits (about 30 g)
• Ensaymada1 piece (about 80 g)
• French fries1 medium portion (about 117 g)
• Garlic fried rice (sinangag)1 cup (about 160 g)
• Gulab jamun1 small piece (about 40 g)
• Halo-halo1 glass (about 300 g)
• Honey1 tablespoon (about 21 g)
• Ice cream½ cup (about 66 g)
• Jalebi2 small pieces (about 50 g)
• Karak tea1 cup (200 ml) (about 200 g)
• Kheer (rice pudding)½ cup (about 120 g)
• Kunafa1 piece (about 100 g)
• Lamb kabsa1 plate (about 300 g)
• Leche flan1 thin slice (about 80 g)
• Longganisa2 pieces (about 80 g)
• Lumpiang shanghai4 pieces (about 100 g)
• Luqaimat5 pieces (about 60 g)
• Manakish za'atar1 piece (about 120 g)
• Masala dosa1 large (about 200 g)
• Medu vada2 pieces (about 80 g)
• Milk chocolate1 small bar (about 40 g)
• Naan (white flour)1 piece (about 90 g)
• Namkeen mixturesmall handful (about 30 g)
• Nihari1 cup (about 200 g)
• Orange juice1 glass (250 ml) (about 250 g)
• Pakora5–6 pieces (about 100 g)
• Payasam½ cup (about 120 g)
• Pizza2 slices (about 200 g)
• Plain paratha1 medium (about 80 g)
• Pork adobo1 serving (about 150 g)
• Puri2 small (about 50 g)
• Rasmalai1 piece (about 80 g)
• Samosa1 medium (about 100 g)
• Sugarcane juice1 glass (250 ml) (about 250 g)
• Suji halwa½ cup (about 100 g)
• Sweet lassi1 glass (250 ml) (about 250 g)
• Table sugar1 teaspoon (about 4 g)
• Taho1 cup (about 250 g)
• Tocino2–3 slices (about 100 g)
• Turon1 piece (about 80 g)
• Umm Ali1 small bowl (about 150 g)
• White bread1 slice (about 28 g)