Here's a sheet you can put on your refrigerator. For more information go to http://BeccaSystem.blogspot.com

2. y y Zucchini y Watercress y Tomato (1 med) y y Spinach y Snow & Sugar Snap Peas y Radishes y Mustard Greens y y Mushrooms y Lettuce (all types) y Hot Peppers y Kale y Green Onions y Green Beans y Eggplant y Escarole y Cucumbers y Collard Greens y Celery y Cauliflower y Carrots y y Cabbage y Brussels Sprouts y Broccoli y Bell Peppers y Belgian Endive y Beets y Asparagus y Artichoke (1/2 large) y Alfalfa Sprouts Veg = 1/2 c cooked or 1c raw Salad = unlimited Description Salad & Vegetables 1/3 cup Sweet Potatoes, Yams 1 Roll (whole grain, small) 1/3 cup Rice (cooked, brown) ½ Pita (whole grain, 6 in) 1/3 cup Peas (split, black-eyed) ½ cup Peas (green) ½ cup Pasta ½ cup Oatmeal ¾ oz Crackers 1/3 cup Couscous (cooked) ½ cup Corn 1 slice Bread (whole-wheat, multi-grain, pumpernickel, rye, sourdough, oatmeal) 1/3 cup Beans (garbanzo, pinto, kidney, white) 1/3 cup Barley (cooked) Servings Description Low GI Carb [MEN ONLY] 1 tbsp Seeds (sesame, Pumpkin, Sunflower) 2 tbsp Salad Dressings (low fat) 1 tbsp Salad dressings (regular) 5 large Olives 1 tsp Oil (Canola, olive, peanut, corn, safflower) 4 halves Nuts: Pecans & Walnuts 10 large Nuts: Peanuts 6 Nuts: Almonds 1 tsp Mayonnaise 1/8 Avocado Servings Description Fat Servings

3. * Can eat 1 tbsp soy sauce, salsa, ketchup, mustard per day 1/3 cup Tropical Fruit Salad (canned) 2 small Tangerines 1 1/4 cup Strawberries 1 cup Raspberries 2 tbsp Raisins 3 Prunes ½ medium Pomegranate 2 Plums ¾ cup Pineapple (fresh) 1/3 cup Pineapple (canned) 1 medium Peach 1 small Pear 1 medium Orange 1 medium Nectarine ½ c canned Mandarin Oranges 1 large Kiwi Fruit 1/8 Honeydew melon ½ Grapefruit 15 Grapes 2 tbsp Cranberries, dried 12 Cherries 1/3 Cantaloupe ¾ cup Blueberries ½ Banana ½ cup Apricots 1/2 cup Apple Sauce 1 small Whole Apples Serving Size Description Fruits 2 Sardines 1 oz Lean Beef 1 oz Fish (fresh or frozen, not breaded) ½ cup Egg Substitute 1 Egg 2 oz Smart Ground Taco 2 oz Baked Italian Tofu 2 oz Yves Ground Veggie burger 2 oz Lemon Pepper Tofu 2 oz Veggie Hot Dogs 1 oz Lunch Meat: Turkey 1 oz Lunch Meat: Ham 2 oz Shell Fish (clams, crab, lobster, scallops, shrimp) 1/4 cup Tuna 1 oz Turkey Breast 1 oz Pork Tenderloin (lean pork) 1 oz Chicken Breasts 3 Egg Whites 1/4 cup Cottage Cheese 1 wheel Laughing Cow Soft Cheese chunk 1 wedge Laughing Cow Cheese Wedge 1 oz Fat Free American Cheese 2 tbsp Parmesan Cheese 8 oz Skim Milk 8 oz Low fat Yogurt Serving Size Description Protein & Dairy

4. *only men or people with over 100 lbs to loose get the “Low GI Carb” Tracking Sheet