Yellow Tier with Servings

Proteins

One Serving

Bacon (uncured is best) 3 oz. cooked
Beef, Lean (Greater than 10% fat) 3 oz. cooked
Buffalo or Wild Game, Lean (Greater than 10% fat) 3 oz. cooked
Canadian Bacon 3 oz. cooked
Chicken, Turkey and other fowl (dark meat, skin) 3 oz. cooked
Ham 3 oz. cooked
Lamb 3 oz. cooked
Pork (fatty cuts) 3 oz. cooked

Carbohydrates

One Serving

Agave Nectar 1 tbsp
Alcohol (hard liquor) 2 oz
Beer 12 oz or ~100 cal
Bread/Bagel products (if not 100% whole grain) 1 slice
Tortilla Chips or Fried Tortillas 1 serving as per package
Crackers (not 100% whole grain) 1 serving as per package
Honey 1 tbsp
Juice (from concentrate) 1 tbsp
Maple Syrup (pure) 1 tbsp
Molasses 1 tbsp
Pasta (not 100% whole grain) 1 serving as per package
Popcorn (microwave) 1/2 cup or 4 oz. cooked
Potatoes (not fried) 1/2 cup
Refried Beans 1/2 cup cooked
Rice (White) 1 serving as per package
Soy Sauce 1/2 cup
Tortillas (flour, not 100% whole grain) 1 each
Wine 4 oz

Fats

One Serving

Alternatives Milks (flavored, unsweetened) 1 cup
Butter, salted 1.5 pat or 1/2 tbsp
Canola and Vegetable Oils 1 tbsp
Cream 1 tbsp
Half and Half 1 tbsp
Mayonnaise 1 tbsp

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