If you're looking for help assigning values to foods, GL, check with your local Diabetes Association. You can also order a booklet from the American Diabetic Association. It's actually not a bad idea, because it gives amounts -- you'd be surprised how often what you consider "one portion" is actually three or four -- or more -- of the actual portion sizes you're looking for. Often, just cutting back to, say, four starch portions and four protein portions, with two fat portions in one meal (yes, that would be about one meal there) can help you lose weight.

You can google the ADA to order their booklet. Here's a hint, though: I ordered both booklets, the regular and the pocket sized? I only use the pocket size, which I keep in my purse.