Protein

Number
Household
of
size
Points
1
3
2
5
3
7
4
10
5
12
6
14
7
16
8
18
Food Item
1 small can tuna (5 oz)
1 can salmon (7.5 oz)
1 bag dried beans (1/2 lb)
1 can beans (15 oz)
1 envelope dried milk
1 jar peanut butter (every 6oz=1 pt)
Refrigerated items:
1 small yogurt (6 oz)
1 small Greek yogurt (6oz)
1 tub cottage cheese (8 oz)
1 package cheese (8 oz)
1 dozen eggs
1 quart milk (fridge or dry)
1 gallon of milk
**Ask about milk cards

Number of Points
1/2
1
1
1
1
3
1/4
1/2
1
1
2
2
4

Grains

Number
Household
of
size
Points
1
2
2
3
3
4
4
5
5
5
6
6
7
7
8
7
Food Item
1 box macaroni and
cheese
1 box cereal (12-15 oz)
1 bag rice (16 oz)
1 bag oatmeal (18 oz)
1 box pasta (16 oz)
1 bag cornmeal

Number of Points
1/3
1
1
1
1
2

**Choose WHOLE GRAINS when you can

Such As:
Whole wheat pasta
Whole grain or wheat bread
Oatmeal
Cereals with "Whole Grain" on it
Brown rice

Number
Household
of
size
Points
1
3
2
5
3
7
4
10
5
12
6
15
7
17
8
19
Food Item
1 can fruit (15 oz)
1 can vegetables (15 oz)
1 can spaghetti sauce or canned
tomatoes (15 oz)
1 box dried fruit (15 oz)
Refrigerated items:
1 pound fresh vegetables
1 pound fresh fruit
1 package frozen fruit (16 oz)
1 package frozen vegetables (16 oz)
Quick Tips:
Choose fresh or frozen first!
When using canned vegetables, give them a rinse
Choose low-sodium canned when possible

Number of Points
1
1
1
1
1
1
1
1