SOUPS

• Most broth-based soups

• Bullion

• Consommé

• Gazpacho

• Soups with 2 grams fat per cup or less

SAUCES & SEASONINGS

• Catsup

• Mustard

• BBQ

• Soy

• Steak

• Chili

• Tabasco

• Cocktail

• Worcestershire

• Horseradish

• Teriyaki

COOKIES & CRACKERS

• Newtons

• Animal Crackers

• Reduced Fat Graham Crackers

• Lady Fingers

• Low-Fat Cookies

• Low-Fat Vanilla Wafers

• Rye crisp

• Saltines

• Melba Toast

• Zwieback

• Matzo

• Rice Cakes

• Oyster Crackers

• Fat-free Crackers

• Pretzels

• Popcorn (air popped only)

MEATS

• Veal — Rib: Chop or Roast

• Poultry — Skinless Chicken, Skinless Turkey, Skinless Cornish Hen, Ground Turkey

• Wild Game — Venison, Rabbit, Squirrel, Skinless Pheasant

• Luncheon Meats — Turkey, Ham, Roast Beef or any luncheon meat with 2 grams of fat or less

• Eggs — Egg Substitute or Egg Whites

 

Seafood

• Fish, Crab, Clams, Oysters, Lobster, Tuna (water only)

• Meat Substitutes — Lentils, Soybeans, All Dried Beans and Peas, Vegetarian Baked Beans, Vegetarian Refried Beans

 

Cheeses

• Fat-free cheese, fat-free Cream Cheese, Cottage Cheese (fat-free, dry curd or 1%), Lite Ricotta

 

Milk

• Skim Milk, 1/2% Acidophilus Milk, Evaporated Skim Milk

• Yogurt — Non-Fat Yogurt

 

Other Dairy Products

• Any dairy product with less than 2 grams fat per serving, including but not limited to Lite whipped toppings, Sherberts, Fat-free Frozen Yogurt, Fat-free Ice Cream and Sorbets

BREADS

• Whole Wheat, Rye, Raisin, Pumpernickel, Pita, Bread Sticks, Bagels, English Muffins

• Hamburger & Hot Dog Buns

• Hard Rolls

• Corn Tortillas

• Low-fat or Fat-free waffles, muffins

• French Toast with egg substitutes

CEREALS & GRAINS

• White

• Brown

• Wild

• Risotto

• Cream of Wheat

• Grits

• Oatmeal

• Farina

• Couscous

• Flaked cereals

• Puffed rice

• Cereals with 2 grams of fat per ounce

PASTA

• Macaroni

• Fettuccine

• Rotini

• Lasagna

• Shell Noodles

• Spaghetti Noodles

• Pasta with tomato sauce

 

PARTIAL LIST OF LOW / NO FAT OPTIONS

• Oils — Olive, Canola, Peanut, Safflower, corn, Sunflower, Sesame, Soybean, Non-Stick Sprays

• Coffee Creamers

• Salad Dressing

• Mayonnaise

• Almonds

• Brazil nut

• Cashew

• Chia

• Hazelnut

• Hemp seeds, hemp nuts, hemp hearts

• Macadamia Nut

• Pecan

• Pine nut

• Pistachio

• Pumpkin

• Flax seeds

• Poppy Seeds

• Walnuts

• Coconut

• Nut and seed butter, such as tahini, almond butter, cashew nut butter

FRUITS

Whole Fruit (fresh or frozen)

• Apples

• Apricots

• Blackberries

• Blueberries

• Cantaloupe

• Cherries 

• Cranberries

• Grapefruit

• Figs

• Grapes

• Guava

• Kiwi

• Lemon

• Lime,

• Loganberries

VEGETABLES 

• All fresh or frozen

• Complete List: https://en.wikipedia.org/wiki/List_of_vegetables

*Seasoned vegetables with spices, lean ham, or bullion cubes

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EAT TO LIVE & ENJOY WHAT YOU EAT!!!