/*********************************************/
/* SUBSTITUTION LIST FUNCTIONS */
/*********************************************/
var lGroups = [];
/*** NEW GROUP ****/
var lGroup = "Breads, grains, cereals, and starchy vegetables";
var lSub = [];
lSub.push({s:"Bread (whole wheat, white, pumpernickel, or rye)",a:"1 slice"});
lSub.push({s:"Small biscuit, roll, or muffin",a:"1"});
lSub.push({s:"Six-inch tortilla or pita bread",a:"1"});
lSub.push({s:"Quick bread (banana, pumpkin, zucchini, or cornbread from mix)",a:"1/2 slice"});
lSub.push({s:"Bagel",a:"1/2"});
lSub.push({s:"Large croissant, English muffin, or hamburger or hot dog bun",a:"1/2"});
lSub.push({s:"Dry cold cereal",a:"3/4 cup (1 oz)"});
lSub.push({s:"Cooked cereal (oats, bulgur, corn, grits, barley, couscous, rice)",a:"1/2 cup"});
lSub.push({s:"Cooked pasta (such as macaroni, spaghetti, or ziti)",a:"1/3 cup"});
lSub.push({s:"Plain popped popcorn",a:"3 cups"});
lSub.push({s:"Small crackers",a:"4-6"});
lSub.push({s:"Pretzels",a:"3/4 oz"});
lGroups.push({atag:"breads",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Gluten-free breads, grains, pasta, and cereal";
var lSub = [];
lSub.push({s:"Rice cakes",a:"2"});
lSub.push({s:"Corn tortilla (6 inches across)",a:"1"});
lSub.push({s:"Bread (made from corn, rice, soy, arrowroot, pea flour, corn starch, potato starch, potato flour, whole-bean flour, tapioca, sago, rice bran, cornmeal, buckwheat, millet, flax, sorghum, amaranth, and quinoa)",a:"1 slice"});
lSub.push({s:"Cold cereals made from corn, millet, and rice such as puffed rice, puffed millet, and rice flakes",a:"3/4 cup (1 oz)"});
lSub.push({s:" Hot cereals such as cream of rice, soy cereal, hominy grits, brown and white rice, buckwheat oats, millet, and cornmeal",a:"1/2 cup"});
lSub.push({s:"Cooked pasta made from rice, corn, soy, quinoa, beans, potato, or pea flour",a:"1/3 cup"});
lGroups.push({atag:"gluten-free",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Milk";
var lSub = [];
lSub.push({s:"Nonfat or low-fat (1%) milk (whole milk and regular cheese contain an additional serving of fat)",a:"1 cup (8 oz)"});
lSub.push({s:"Nonfat or low-fat plain or artificially sweetened yogurt (sweetened yogurt has extra calories and carbohydrate from sugar, equivalent to adding 1.5 servings of bread)",a:"1 cup (8 oz)"});
lSub.push({s:"Natural or processed low-fat cheese",a:"1 1/2 oz"});
lGroups.push({atag:"milk",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Lactose-free milk and milk alternatives";
var lSub = [];
lSub.push({s:"Lactase-treated milk (eg, Lactaid milk)",a:"1 cup (8 oz)"});
lSub.push({s:"Fortified soy milk, rice milk, almond milk",a:"1 cup (8 oz)"});
lSub.push({s:"Dairy-free cream cheese or sour cream",a:"2 tbsp"});
lGroups.push({atag:"lactose-free",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Meat";
var lSub = [];
lSub.push({s:"Lean skinless poultry such as turkey or chicken breast",a:"4-5 oz"});
lSub.push({s:"Lean fish such as flounder, haddock, halibut, perch, pike, pollock, sea bass, sole, trout, tuna (fresh or canned in water)",a:"4-6 oz"});
lSub.push({s:"Higher-fat fish such as mackerel or salmon",a:"3 oz"});
lSub.push({s:"Luncheon meat, such as turkey, salami, or bologna",a:"3 slices"});
lSub.push({s:"Breaded and fried shrimp (about 11)",a:"3 oz"});
lSub.push({s:"Boiled or baked shrimp (about 22)",a:"6 oz"});
lSub.push({s:"Lean meat such as flank steak, tenderloin, lean pork chops, or lean ham",a:"3.5 oz"});
lSub.push({s:"Broiled hamburger patty or ground round*",a:"4 oz"});
lSub.push({s:"Roast beef or prime rib*",a:"3.5 oz"});
lSub.push({s:"*Include 2 extra servings of fat for these types of meats.",a:""});
lGroups.push({atag:"meat",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Meat alternatives";
var lSub = [];
lSub.push({s:"Cooked beans such as soybeans, pinto beans, black beans, peas, and lentils",a:"3/4 cup"});
lSub.push({s:"Tofu",a:"4 oz"});
lSub.push({s:"Vegeburger patty*",a:"1"});
lSub.push({s:"Low-fat cottage cheese",a:"8 oz"});
lSub.push({s:"Peanut butter*",a:"2 tbsp"});
lSub.push({s:"Nuts such as almonds, walnut halves, or peanuts",a:"1 oz"});
lSub.push({s:"Natural or processed cheese",a:"2 slices or 2 oz"});
lSub.push({s:"Part–skim ricotta cheese",a:"1/2 cup"});
lSub.push({s:"Whole eggs (add 1 serving of fat)",a:"3"});
lSub.push({s:"Egg substitute*",a:"3/4 cup"});
lSub.push({s:"*May contain some gluten–containing additives.",a:""});
lGroups.push({atag:"meat-alt",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Fruit";
var lSub = [];
lSub.push({s:"Whole medium fresh fruit",a:"1"});
lSub.push({s:"Chopped, cooked, or canned fruit",a:"1/2"});
lSub.push({s:"Cantaloupe melon",a:"1/4"});
lSub.push({s:"Pieces of cantaloupe, honeydew, or watermelon",a:"1 cup"});
lSub.push({s:"Grapefruit",a:"1/2"});
lSub.push({s:"Fruit juice",a:"6 oz"});
lSub.push({s:"Dried fruit such as raisins or diced pieces",a:"2 tbsp"});
lGroups.push({atag:"fruit",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Vegetables";
var lSub = [];
lSub.push({s:"Raw, leafy salad vegetables such as lettuce, endive, escarole, or chicory",a:"1 cup"});
lSub.push({s:"Cooked or chopped raw vegetables",a:"1/2 cup"});
lSub.push({s:"Vegetable juice",a:"6 oz"});
lSub.push({s:"Spaghetti sauce",a:"1/2 cup"});
lSub.push({s:"Scalloped potatoes or potato salad",a:"1/2 cup"});
lSub.push({s:"Medium potato",a:"1"});
lGroups.push({atag:"veggies",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Fats and oils";
var lSub = [];
lSub.push({s:"Butter or margarine",a:"1 tsp"});
lSub.push({s:"Regular oil–based salad dressing or mayonnaise*",a:"1/2 tbsp"});
lSub.push({s:"Low or nonfat salad dressing*",a:"2-3 tbsp"});
lSub.push({s:"Light mayonnaise*",a:"1 tbsp"});
lSub.push({s:"Sour cream*",a:"2 tbsp"});
lSub.push({s:"Cream cheese*",a:"1 tbsp"});
lSub.push({s:"Light cream cheese*",a:"5 tbsp"});
lSub.push({s:"*These products may contain some lactose. Some salad dressings and mayonnaise may also contain gluten – read the label.",a:""});
lGroups.push({atag:"fats",group:lGroup,items:lSub});
/*** NEW GROUP ****/
var lGroup = "Seasonings, herbs and spices";
var lSub = [];
lSub.push({s:"Gluten-free low-sodium soy sauce",a:"1 tbsp"});
lSub.push({s:"Pure herbs and pepper/garlic-free spices",a:"1 tsp"});
lSub.push({s:"Reduced–sodium chicken broth",a:"2 tbsp"});
lGroups.push({atag:"spices",group:lGroup,items:lSub});
function writeSubListContent(){
var ws = "";
ws += '