Better Food Options
SOUPS
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Most broth-based soups
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Bullion
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Consommé
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Gazpacho
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Soups with 2 grams fat per cup or less
SAUCES & SEASONINGS
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Catsup
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Mustard
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BBQ
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Soy
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Steak
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Chili
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Tabasco
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Cocktail
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Worcestershire
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Horseradish
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Teriyaki
COOKIES & CRACKERS
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Newtons
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Animal Crackers
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Reduced Fat Graham Crackers
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Lady Fingers
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Low-Fat Cookies
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Low-Fat Vanilla Wafers
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Rye crisp
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Saltines
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Melba Toast
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Zwieback
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Matzo
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Rice Cakes
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Oyster Crackers
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Fat-free Crackers
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Pretzels
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Popcorn (air popped only)
MEATS
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Veal — Rib: Chop or Roast
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Poultry — Skinless Chicken, Skinless Turkey, Skinless Cornish Hen, Ground Turkey
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Wild Game — Venison, Rabbit, Squirrel, Skinless Pheasant
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Luncheon Meats — Turkey, Ham, Roast Beef or any luncheon meat with 2 grams of fat or less
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Eggs — Egg Substitute or Egg Whites
Seafood
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Fish, Crab, Clams, Oysters, Lobster, Tuna (water only)
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Meat Substitutes — Lentils, Soybeans, All Dried Beans and Peas, Vegetarian Baked Beans, Vegetarian Refried Beans
Cheeses
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Fat-free cheese, fat-free Cream Cheese, Cottage Cheese (fat-free, dry curd or 1%), Lite Ricotta
Milk
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Skim Milk, 1/2% Acidophilus Milk, Evaporated Skim Milk
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Yogurt — Non-Fat Yogurt
Other Dairy Products
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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
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Whole Wheat, Rye, Raisin, Pumpernickel, Pita, Bread Sticks, Bagels, English Muffins
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Hamburger & Hot Dog Buns
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Hard Rolls
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Corn Tortillas
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Low-fat or Fat-free waffles, muffins
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French Toast with egg substitutes
CEREALS & GRAINS
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White
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Brown
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Wild
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Risotto
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Cream of Wheat
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Grits
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Oatmeal
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Farina
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Couscous
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Flaked cereals
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Puffed rice
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Cereals with 2 grams of fat per ounce
PASTA
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Macaroni
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Fettuccine
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Rotini
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Lasagna
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Shell Noodles
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Spaghetti Noodles
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Pasta with tomato sauce
PARTIAL LIST OF LOW / NO FAT OPTIONS
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Oils — Olive, Canola, Peanut, Safflower, corn, Sunflower, Sesame, Soybean, Non-Stick Sprays
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Coffee Creamers
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Salad Dressing
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Mayonnaise
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Almonds
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Brazil nut
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Cashew
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Chia
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Hazelnut
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Hemp seeds, hemp nuts, hemp hearts
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Macadamia Nut
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Pecan
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Pine nut
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Pistachio
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Pumpkin
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Flax seeds
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Poppy Seeds
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Walnuts
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Coconut
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Nut and seed butter, such as tahini, almond butter, cashew nut butter
FRUITS
Whole Fruit (fresh or frozen)
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Apples
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Apricots
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Blackberries
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Blueberries
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Cantaloupe
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Cherries
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Cranberries
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Grapefruit
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Figs
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Grapes
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Guava
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Kiwi
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Lemon
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Lime,
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Loganberries
VEGETABLES
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All fresh or frozen
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Complete List: https://en.wikipedia.org/wiki/List_of_vegetables
*Seasoned vegetables with spices, lean ham, or bullion cubes
EAT TO LIVE & ENJOY WHAT YOU EAT!!!
Plan for success by preparing your meals!





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Mango
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Melons
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Nectarines
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Oranges
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Papaya
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Peaches
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Pears
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Pineapple
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Plums
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Pomegranate
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Prunes
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Raspberries
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Strawberries
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Tangerines
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Watermelon.


