General Practice 2022

Table of points diet (by food types)

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Table of points diet (by food types)
Table of points diet (by food types)

The diet points table indicates the score for each food, which must be added throughout the day until reaching the total points that were ingested. Making this count is essential to calculate how much you can eat at each meal, because, according to the points diet, each person cannot exceed their estimated score for each day if they want to lose weight.

The ideal is to have the food points table always at hand, to consult whenever you go to have a meal or plan the day's menu, combining foods so that the points allow you to have quality meals and that help with weight loss. Here's how to calculate the total points you can eat per day.

Group 1 - Foods released

This group is made up of foods that have practically no calories, and therefore do not count in the diet, and can be consumed at will throughout the day.

In this group are:

  • Vegetables: Swiss chard, watercress, celery, lettuce, seaweed, chicory, caruru, chicory, kale, brussels sprouts, fennel, endive, spinach, beet leaf, eggplant, gherkin, turnip, cucumber, pepper, radish, cabbage, arugula, celery, taioba and tomato;
  • Spices: s alt, lemon, garlic, vinegar, parsley, pepper, bay leaf, mint, cinnamon, cumin, nutmeg, curry, tarragon, rosemary, ginger and horseradish;
  • Low-calorie beverages: coffee, teas and lemon juice without sugar or sweetened with sweeteners, diet sodas and water.

Vegetables in this group can be used to increase the volume of meals and bring more satiety, as they are rich in fiber.

Group 2 - Vegetables

Every 2 tablespoons full of vegetables in this group counts 10 points in the diet, and they are: pumpkin, zucchini, artichoke, asparagus, eggplant, beetroot, broccoli, bamboo shoots, bean sprouts, onions, chives, carrot, chayote, mushroom, cauliflower, fresh peas, hearts of palm, okra and green beans.

Group 3 - Meat and Eggs

Each portion of meat is worth an average of 25 points, and it is important to pay attention to the amount of each type of meat:

Food Portion Points
Egg 1 UND 25
quail egg 4 UND 25
Meatballs 1 average UND 25
Canned tuna 1 tbsp 25
Ground beef 2 tbsp 25
Dried meat 1 tbsp 25
Skinless chicken thigh 1 UND 25
Rump or Filet Mignon 100 g 40
Beef picanha 100 g 70
Pork Chop 100 g 78

Group 4 - Milk, cheeses and fats

This group includes milk, cheeses, yogurts, butter, oils and olive oils, and your score may vary as shown in the following table:

Food Portion Points
Whole milk 200 ml or 1.5 tbsp 42
Skimmed milk 200 ml 21
Wholemeal yogurt 200 ml 42
Butter 1 shallow tea spoon 15
Oil or olive oil 1 shallow tea spoon 15
Sour cream 1, 5 teaspoons 15
Ricota 1 large slice 25
Queijo Minas 1 medium slice 25
Mozzarella Cheese 1 thin slice 25
Requeijão 2 dessert spoon 25
Parmesan 1 tablespoon of shallow soup 25

Group 5 - Cereals

This group includes foods such as rice, pasta, beans, oatmeal, bread and tapioca.

Food Portion Points
Boiled rice 2 tbsp 20
Oat flakes 1 tbsp 20
English Potato 1 average UND 20
Sweet Potato 1 average UND 20
Cookie cream cracker 3 UND 20
Couscous 1 medium slice 20
Wheat Flour 2 tbsp 20
Farofa 1 tbsp 20
Beans, peas, lentils 4 tablespoons 20
Boiled noodles 1 cup of tea 20
Bread 1 slice 20
French bread 1 UND 40
Tapioca 2 shallow soup spoons 20

Group 6 - Fruits

The following table shows the amount of points for each serving of fruit:

Food Portion Point
Pineapple 1 small slice 11
Prune 2 UND 11
Silver banana 1 average UND 11
Guava 1 UND small 11
Orange 1 UND small 11
Kiwi 1 UND small 11
1 UND small 11
Papaya 1 small slice 11
Manga 1 UND small 11
Tangerine 1 UND 11
Grape 12 UND 11

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