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By Kathy Kochan
Published 2021
| Groups/Lists | carbs (g) | Protein (g) | Fat (g) | Calories |
| Carbohydrates | ||||
| Starch | 15 | 0 to 3 | 0 to 1 | 80 |
| Fruit | 15 | 0 | 0 | 60 |
| Milk | 12 | 8 | 0-8 | Varies |
| Nonfat, 1% | 12 | 8 | 0-3 | 100 |
| Reduced fat, 2% | 12 | 8 | 5 | 120 |
| Whole | 12 | 8 | 8 | 160 |
| Other CHOs | 15 | Varies | Varies | Varies |
| Non-starchy vegetables | 5 | 2 | 0 | 25 |
| Meat and Meat Substitutes | ||||
| Plant-based protein | Varies | 7 | Varies | Varies |
| Lean | 0 | 7 | 0 to 3 | 100 |
| Medium-fat | 0 | 7 | 4 to 7 | 130 |
| High-fat | 0 | 7 | 8+ | 150 |
| Fat | 0 | 0 | 5 | 45 |
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