Expanded Food Guide

Food Item Serving Size Kcals Food Group Serving Protein (gms) Carbs (gms) Fat (gms) Chol (mgs) Sodium (mgs) Fiber (gms)
Grains
Breads
Bagel 1 oz 81.7 Grain 1 3.1 16.1 0.4 0 136 0.7
Bread, pita whole wheat ½ Large 85 Grain 1 3.1 17.6 0.8 0 170 2.3
Bread, whole wheat 1 Slice 69 Grain 1 3.6 11.5 0.9 0 132 1.9
Bread, white 1 Slice 79 Grain 1 2.4 14.6 1.0 0 160 0.7
English muffin ½ 60 Grain 1 2.0 12.5 1.0 0 265 0.5
French toast, Trader Joe’s low-fat 1 Slice 110 Grain 1 5.0 15.0 3.0 40 240 1.0
Pancakes 4” diameter 94 Grain 1 2.1 17.9 1.4 4 209 0.7
Tortillas , corn 2 104 Grain 1 2.6 21.4 1.2 0 22 3.0
Tortillas, flour 1 94 Grain 1 2.4 15.4 2.3 0 191 0.9
Taco shell baked 1 98 Grain 1 1.4 13.1 4.3 0 82 1.0
Waffle, frozen reduced-fat 4” Square 100 Grain 1 2.2 15.0 3.4 5 223 0.8
Waffle, Kashi 1 85 Grain 1 4.0 16.5 1.5 0 165 3.0
Cereals
All Bran ½ Cup 80 Grain 1 4 23 1 0 80 10
Barbara’s Bakery Puffins Original ¾ Cup 90 Grain 1 2 23 1 0 190 5
Cheerios 1 Cup 100 Grain 1 3 20 2 0 190 3
Fiber One ¾ Cup 90 Grain 1 3 37.5 1.5 0 157.5 21
Granola Low-fat ¼ Cup 95 Grain 1 2.0 19.5 1.5 0 60 1.5
Grape Nuts ¼ Cup 100 Grain 1 3.5 23.5 .5 0 155 3
Kashi, Heart to Heart Honey Toasted Oat ¾ Cup 110 Grain 1 4 25 1.5 0 90 5
Quaker Instant Oatmeal 1 Packet 100 Grain 1 4.0 19.0 2.0 0 80 3.0
Raisin Bran ½ Cup 94 Grain 1 2.5 22.5 0.7 0 175 3.5
Total ¾ Cup 100 Grain 1 2 23 0.5 0 190 3
Wheat germ 3 TBSP 97.5 Grain 1 9 15 3 0 80 3
Wheaties ¾ cup 100 Grain 1 3 22 0.5 0 190 3
Crackers
Graham cracker square 2 Pieces 90 Grain 1 3.0 17.0 2.0 0 115 2.0
Kashi TLC Original 7 Grain 10 Pieces 86 Grain 1 2.0 14.6 2.0 0 106.6 1.3
Rice cakes 2 Large 70 Grain 1 1.4 14.6 0.6 0 58 0.8
Ritz 5 Pieces 80 Grain 1 1 10 4 0 135 0
Triscuit Original 4 Pieces 80 Grain 1 1.7 12.5 2.8 0 97.1 2.2
Wheat Thins 8 Pieces 75 Grain 1 1.0 10.5 3 0 130 0.5
Other
Couscous ½ Cup cooked 88 Grain 1 3.0 18.2 0.1 0 4 1.1
Croutons 14 81.6 Grain 1 2.3 9.3 3.5 0 210 0
Potato, baked ½ 80.5 Grain 1 2.1 18.2 0.1 0 8.5 1.9
Sweet potato, baked ½ 81 Grain 1 1.8 18.6 0.1 0 32.5 2.9
Rice, brown long-grain ½ Cup cooked 108 Grain 1 2.5 22.4 0.9 0 5 1.7
Rice, white long-grain ½ Cup cooked 102.5 Grain 1 2.1 22.2 0.2 0 1 0.3
Spaghetti, white ½ Cup cooked 111 Grain 1 4.0 21.6 0.6 0 1 1.3
Spaghetti, whole wheat ½ Cup cooked 87 Grain 1 3.7 18.6 0.4 0 2 3.1
Beans, Peas & Lentils
Black beans ¼ Cup 57 Grain 1 3.8 10.1 0.2 0 0.5 3.7
Chick peas ¼ Cup 67 Grain 1 3.6 11.2 1.0 0 3 3.1
Corn, yellow, sweet, canned no salt added ½ Cup 82 Grain 1 2.5 19.7 0.6 0 15 2.2
Corn, yellow, sweet 1 Medium ear 77 Grain 1 2.9 17.1 1.0 0 14 2.4
Kidney beans ¼ Cup 55 Grain 1 4.0 9.9 0.0 0 2 4.1
Lentils ¼ Cup 57.5 Grain 1 4.4 9.9 0.1 0 1 3.9
Pinto beans ¼ Cup 61 Grain 1 3.8 11.2 0.2 0 0.5 3.8
Refried beans ¼ Cup 59 Grain 1 3.4 9.7 0.7 5 188.5 3.3
Snack Foods No more than one serving per day
Ginger snaps, cookie 3 Pieces 90 Grain 1 0.7 16.5 1.8 0 172.5 0.0
Fig Newton, cookie 2 Pieces 110 Grain 1 1.0 22.0 2.0 0 125 1.0
Potato chips, baked 10 Chips 73 Grain 1 1.3 15.3 1.3 0 120 0
Popcorn, air-popped 3 Cup 93 Grain 1 3.0 18.6 0.9 0 3 3.6
Pretzels, salted classic thin style 8 96 Grain 1 2 23 1 0 560 1
Veggies
Asparagus 1 Cup, raw 34 Veggie 1 2.9 5.2 0.1 0 3 2.8
Beets 1 Cup, canned 53 Veggie 1 1.5 12.2 0.2 0 330 3.1
Broccoli 1 Cup, raw 31 Veggie 1 2.5 6.0 0.3 0 30 2.4
Brussels sprouts ½ Cup, cooked 28 Veggie 1 1.9 5.5 0.3 0 16 2.0
Cabbage 1 Cup, raw 18 Veggie 1 0.9 4.0 0.0 0 13 1.8
Carrots 1 Cup, raw 45 Veggie 1 1.0 10.5 0.2 0 76 3.1
Cauliflower 1 Cup, raw 25 Veggie 1 1.9 5.3 0.1 0 30 2.5
Celery 1 Cup 16 Veggie 1 0.7 3.0 0.1 0 81 1.6
Cucumber 1 Cup 14 Veggie 1 0.7 2.5 0.1 0 0.1 0.8
Eggplant 1 Cup, raw 20 Veggie 1 0.8 4.7 0.2 0 0 2.8
Lettuce, romaine 1 Cup, raw 8 Veggie 1 0.5 1.5 0.1 0 4 1.0
Mushrooms 1 Cup, raw 22 Veggie 1 2.1 4.3 0.1 0 5 1.3
Mushrooms Cup ½ , canned 20 Veggie 1 1.4 3.9 0.2 0 332 1.9
Onion 1 Cup, raw 64 Veggie 1 1.7 14.9 0.1 0 6 2.7
Okra ½ Cup, cooked 18 Veggie 1 1.5 3.6 0.1 0 5 2.0
Peppers, green, yellow, red 1 Cup, raw 30 Veggie 1 1.2 6.9 0.2 0 4 2.5
Pickles, dill 1 Large 16 Veggie 1 0.8 3.5 0.1 0 1181 1.5
Radishes 1 Cup, raw 19 Veggie 1 0.7 3.9 0.1 0 45 1.9
Sauerkraut 1 Cup, canned 27 Veggie 1 1.2 60 0.2 0 939 4.1
Spinach 1 Cup, raw 7 Veggie 1 0.8 1.0 0.1 0 24 0.7
Squash 1 Cup, raw 18 Veggie 1 1.3 3.7 0.2 0 2 1.2
Tomato 1 Cup, raw 32 Veggie 1 1.5 7.0 0.3 0 9 2.2
Tomato ½ Cup, canned, stewed 33 Veggie 1 1.1 7.8 0.2 0 282 1.2
Tomato and vegetable juice, low-sodium ½ Cup 26.5 Veggie 1 0.7 5.5 0.1 0 84.5 0.9
Tomato sauce, no salt added ½ Cup 45 Veggie 1 1.5 9 0.2 0 13.5 1.8
Turnips 1 Cup, raw 36 Veggie 1 1.1 8.3 0.1 0 87 2.3
Zucchini 1 Cup, raw 20 Veggie 1 1.5 4.1 0.2 0 12 1.4
Fruits
Apple 1 Large 80 Fruit 1 0.4 21 0.2 0 2 3.7
Applesauce ½ Cup 52 Fruit 1 0.2 13.7 0.0 0 2 1.5
Apricots 3 Raw 51 Fruit 1 1.2 11.4 0.3 0 0 2.1
Apricots ¼ Cup, dried 53 Fruit 1 0.7 13.8 0.1 0 2 1.6
Banana 1 Small 90 Fruit 1 1.1 23.0 0.3 0 1 2.6
Blackberries 1 Cup 62 Fruit 1 2.0 13.8 0.7 0 1 7.6
Blueberries 1 Cup 84 Fruit 1 1.1 21.4 0.4 0 1 3.6
Cantaloupe 1 Cup 54 Fruit 1 1.3 13.0 0.3 0 26 1.4
Cherries 1 Cup 74 Fruit 1 1.2 18.7 0.2 0 0 2.5
Dates 3 70 Fruit 1 0.6 18.6 0.1 0 0 2.0
Figs 1 Raw 47 Fruit 1 0.4 12.2 0.1 0 1 1.9
Figs 3 Dried 63 Fruit 1 0.8 16.1 0.2 0 3 2.5
Fruit cocktail ½ Cup 69 Fruit 1 0.4 18.0 0.0 0 7 1.2
Grapefruit 1 Cup sections 69 Fruit 1 1.2 17.2 0.2 0 0 2.5
Grapes 1 Cup 57.8 Fruit 1 0.5 14.9 0.0 0 1.7 0.6
Honeydew melon 1 Cup 64 Fruit 1 0.9 16.0 0.2 0 32 1.4
Kiwi 1 Large 56 Fruit 1 1.0 13.3 0.4 0 3 2.7
Mandarin 1 Large 64 Fruit 1 0.9 16.0 0.3 0 2 2.2
Nectarine 1 Large 69 Fruit 1.6 16.4 0.5 0 0 2.7
Orange 1 Large 69 Fruit 1 1.0 17.4 0.3 0 0 3.6
Peach 1 Large 68 Fruit 1 1.5 16.6 0.4 0 0 2.6
Pear 1 Large 51 Fruit 1 0.6 12.9 0.2 0 0 4.4
Pineapple, fresh 1 Cup 74 Fruit 1 0.8 19.5 0.1 0 2 2.2
Plums 2 Raw 61 Fruit 1 0.9 15.0 0.3 0 0 1.8
Raspberries 1 Cup 64 Fruit 1 1.4 14.6 0.8 0 1 8.0
Strawberries 1 Cup 53 Fruit 1 1.1 12.7 0.5 0 2 3.3
Watermelon 1 Cup cubed 46 Fruit 1 0.9 11.4 0.2 0 2 0.6
Fruit Juice
Apple ½ Cup 58 Fruit 1 0.0 14.4 0.1 0 4 0.1
Cranberry ½ Cup 58 Fruit 1 0.4 15.4 0.1 0 3 0.1
Cranberry reduced-calorie 1 Cup 46 Fruit 1 0.2 11.2 0 0 12 0.2
Grapefruit ½ Cup 48 Fruit 1 0.6 11.3 0.1 0 1 0
Orange ½ Cup 56 Fruit 1 0.8 12.9 0.2 0 1 0.2
Prune ½ Cup 91 Fruit 1 0.7 22.3 0.0 0 5 1.3
Dairy
Cheddar cheese 1 oz 114 Dairy 1 7.0 0.3 9.4 30 176 0.0
Parmesan cheese 4 TBSP 88 Dairy 1 7.6 0.8 5.6 16 304 0.0
Ricotta cheese, part- skim 2 oz 78 Dairy 1 6.4 2.8 4.4 18 70 0.0
Goat cheese 1 oz 76 Dairy 1 5.2 0.2 5.9 13 101 0.0
Feta cheese 1oz 75 Dairy 1 4.0 1.1 6.0 25 316 0.0
Mozzarella cheese, part-skim 1 oz 72 Dairy 1 6.8 0.7 4.5 18 175 0.0
Swiss cheese 1 oz 108 Dairy 1 7.6 1.5 7.8 26 54 0.0
Brie cheese 1oz 95 Dairy 1 5.8 0.1 7.8 28 178 0.0
Cottage cheese, 1% 4 oz 81 Dairy 1 14.0 3.0 1.1 5. 459 0.0
Milk, nonfat 1 Cup 86 Dairy 1 8.3 11.8 0.4 5 127 0.0
Milk, 1% 1 Cup 102 Dairy 1 8.2 12.1 2.3 12 107 0.0
Milk, 2 % ½ Cup 69 Dairy 1 4.8 6.7 2.4 10 72.5 0.0
Whole milk ½ Cup 73 Dairy 1 3.9 5.5 3.9 12 49 0.0
Buttermilk, low-fat ¾ Cup 73.5 Dairy 1 6.0 8.7 1.5 7.5 192.7 0.0
Smoothie, Dannon Light & Fit 1 Bottle 7 ounces 60 Dairy 1 5 9 0 <5 85 0.0
Smoothie, Stonyfield light 1 Bottle 10 ounces 130 Dairy 1 ½ 9 41 0 0 90 3
Yogurt, Dannon Light & Fit 1 Container 60 Dairy 1 5 10 0.0 <5 80 0.0
Yogurt , Yoplait Light 1 Container 100 Dairy 1 5.0 19.0 0.0 5 85 0.0
Meats
Beef
Beef, brisket, flat half 3 oz, cooked 174 Meat 1 28.2 0.0 5.9 59 46 0.0
Beef, ground 95% lean meat 3 oz, cooked 145 Meat 1 22.3 0.0 5.5 65 55 0.0
Beef, rib eye small end 3 oz, cooked 174 Meat 1 24.5 0.0 7.9 77 51 0
Beef, short-loin, t-bone steak 3 oz, cooked 210 Meat 1 20.5 0.0 13.5 51 57 0.0
Beef, top sirloin 3oz, cooked 156 Meat 1 25.9 0.0 4.9 54 49 0.0
Fish
Halibut 3oz, cooked 119 Meat 1 22.6 0.0 2.5 35 59 0.0
Salmon 3 oz, cooked 175 Meat 1 18.7 0.0 10.5 54 52 0.0
Snapper 3oz, cooked 109 Meat 1 22.3 0.0 1.4 40 48 0.0
Sole 3oz, cooked 99 Meat 1 20.5 0.0 1.3 58 89 0.0
Swordfish 3 oz, Cooked 130 Meat 1 21.0 0.0 4.0 40 110 0.0
Trout 3oz, cooked 162 Meat 1 22.6 0.0 7.2 63 57 0.0
Tuna, in oil 3 oz 158 Meat 1 22.5 0.0 6.8 26 337 0.0
Tuna, in water 3 oz 109 Meat 1 19.9 0.0 2.4 36 319.9 0.0
Shellfish
Clams 3 oz, Cooked 100 Meat 1 22.0 0.0 1.5 55 95 0.0
Crabs, canned 1 Cup 134 Meat 1 27.7 0.0 1.6 120 450 0.0
Lobster 1 Cup, cooked 142 Meat 1 29.7 0.8 1.8 104 551 0.0
Shrimp 3oz, Cooked 84 Meat 1 17.7 0.0 0.9 166 190 0.0
Pork
Pork, frankfurter 1 Link 204 Meat 1 9.7 0.2 18.0 50 620 0.1
Polish sausage 2 oz 140 Meat 1 7 0 12 30 510 0
Poultry
Chicken, breast 3 oz, Cooked 90 Meat 1 19.5 0.0 1.1 48.7 56.2 0
Chicken, canned Swanson 1 Can 140 Meat 1 22.0 <1.0 4.0 70 460 <1.0
Turkey, breast sliced 3 oz, Cooked 90 Meat 1 15.0 0.0 0.6 30 510 0.0
Turkey, ground meat 99% fat free 3 oz, Cooked 90 Meat 1 21 0 1.1 33.7 48.7 0
Turkey sausage 1 Link 140 Meat 1 14.0 1.0 9.0 50 540 0.0
Meat Substitutes
Black beans ½ Cup 114 Meat 1 7.6 20.3 0.4 0 1 7.5
Chick peas ½ Cup 134 Meat 1 7.2 22.4 2.1 0 6 6.2
Kidney beans ½ Cup 110 Meat 1 8.0 19.8 0.0 0 4 8.2
Lentils ½ Cup 115 Meat 1 8.9 19.9 0.3 0 4 8.2
Pinto beans ½ Cup 122 Meat 1 7.7 22.4 0.5 0 1 7.7
Refried beans ½ Cup 118 Meat 1 6.9 19.5 1.5 10 377 6.7
Nuts, almonds, unsalted 1 oz 164 Meat 1 6.0 5.6 14.3 0 0 3.3
Nuts, mixed unsalted 1 oz 168 Meat 1 4.9 7.1 14.5 0 0 2.6
Sunflower seeds, unsalted 1oz 168 Meat 1 5.6 6.4 14.5 0 0 3.0
Egg with yolk 2 Large 156 Meat 1 12.4 1.0 10.6 424 124 0.0
Egg, white 1 Large 17 Free food 3.6 0.2 0.0 0 55 0.0
Peanut Butter 2 TBSP 188 Meat 1 8.0 6.2 16.1 0 147 1.9
Tofu 4 oz or ½ cup 183 Meat 1 19.8 5.3 10.9 0 18 2.9
Fats
Mono unsaturated Fats
Almonds, unsalted 7 49 Fat 1 1.4 1.4 4.2 0 0 0.4
Avocado 2 TBSP 29 Fat 1 0.3 1.5 2.6 0 1.5 1.2
Canola oil 1 tsp 36 Fat 1 0.0 0.0 4.0 0 0 0.0
Guacamole 1 TBSP 36 Fat 1 0.0 0.0 3.0 0 132 0.0
Hummus 2 TBSP 46 Fat 1 2.2 4.0 2.6 0 106 1.7
Olive oil 1 tsp 39.6 Fat 1 0.0 0.0 4.5 0 0 0.0
Peanuts, unsalted 10 50 Fat 1 2.2 1.6 4.3 0 0 0.5
Poly Unsaturated Fats
Margarine fat-free, tub 1 TBSP 6 Free food 0.0 0.6 0.4 0 85 0.0
Mayonnaise, nonfat 1 TBSP 11 Free food 0.0 1.9 0.4 2 120 0.3
Mayonnaise, light 1 TBSP 49 Fat 1 0.1 1.2 4.9 5 101 0.0
Mayonnaise, regular 1 TBSP 100 Fat 2 0.1 0.5 10.9 5 80 0.0
Annie’s Raspberry Vinaigrette, low-fat 2 TBSP 35 Fat 1 0 5 1.5 0 75 0
Blue cheese salad dressing 1 TBSP 76 Fat 2 0.7 1.1 7.8 3 164 0.0
Caesar salad dressing 1 TBSP 78 Fat 2 0.1 0.4 8.4 0 158 0.0
French salad dressing 1 TBSP 73 Fat 2 0.1 2.4 7.1 0 134 0.0
Italian salad dressing, fat free 1 TBSP 7 Free food 0.1 1.2 0.1 0 158 0.1
Italian salad dressing, reduced-calorie 2 TBSP 56 Fat 1 0.0 1.8 5.6 0 398 0.0
Italian salad dressing 1 TBSP 43 Fat 1 0.0 1.5 4.1 0 243 0.0
Newman’s Own, Light Balsamic Vinaigrette 2 TBSP 45 Fat 1 0 2 4 0 470 0
Newman’s Light Sun Dried Tomato 2 TBSP 60 Fat 1 0 5 4 0 380 0
Wish Bone, Light Ranch 2 TBSP 40 Fat 1 0 5 2 0 290 0
Vegetable oil spread, Take Control Light 1 TBSP 45 Fat 1 0 0 5 <5 85 0
Saturated Fats
Bacon, Canadian 1 Slice 43.5 Fat 1 5.6 0.3 1.9 13.5 363.5 0.0
Bacon, turkey bacon extra-lean 2 Slices 40 Fat 1 6 0 1 20 280 0
Butter 1 TSP 102 Fat 1 0.0 0.0 5.7 15.5 41 0.0
Butter, whipped 1 TSP 34 Fat 1 0.0 0.0 3.8 11 39 0.0
Cream cheese, low-fat 1 TBSP 35 Fat 1 1.5 1.0 2.6 8 44 0.0
Cream cheese, regular 1 TBSP 51 Fat 1 1.0 0.3 5.0 16 43 0.0
Cream half & half 2 TBSP 40 Fat 1 0.8 1.2 3.4 12 12 0.0
Cream heavy whipping 1 TBSP 52 Fat 1 0.3 0.4 5.5 21 6 0.0
Cream light whipping 1 TBSP 44 Fat 1 0.3 0.4 4.6 17 5 0.0
Sour cream 1 TBSP 26 Fat 1 0.3 0.5 2.5 5 6 0.0
Sour cream, fat-free 2 TBSP 29 Fat 1 1.5 4.8 0.4 3 23 0.0
Whipped cream topping 1 TBSP 8 Free Food 0.1 0.3 0.6 2 4 0.0
Combination Foods
Lasagna frozen entrée 1 Serving 377 Grain 2 Meat 1 Fat 1 24.5 38.2 14.0 45 832 3.6
Noodles, Chinese chow mein 1 Cup 237 Grain 2 Fat 2 3.7 25.8 13.8 0 198 1.8
Pizza 1 Slice 280 Grain 2 Meat ½ Fat 1 12.0 30.0 12.0 30 690 2.0
Soup, chicken broth 1 Cup 38 Free food 4.8 0.9 1.4 0 763 0
Soup, minestrone 1 Cup 90 Grain 1 3.0 17.0 1.5 0 540 3.0
Soup, vegetable 1 Cup 72 Free food 2.1 12.0 1.9 0 822 0.5
Sushi, California roll 4 Pieces 150 Grain 1 Meat ½ 4.0 25.0 4.0 5 170 2.0
Sushi, eel roll 4 Pieces 210 Grain 1 Meat ½ Fat 1 9.0 25 8.0 50 290 1.0
Sushi, spicy tuna 4 Pieces 140 Grain 1 Meat ½ 7.0 23 2.0 10 105 1.0

The following chart lists the nutrient content for foods that should be consumed on a limited basis. These foods are often high in calories and fat. When consumed, the sweet/treat number should be subtracted from the grain group so your daily calorie intake remains reasonable. Try sharing dessert foods, leave a few bites over and watch portion sizes. Usually it is the few first bites that taste the best anyway!

Food Serving Size Kcals Food Group Serving Protein (gms) Carbs (gms) Fat (gms) Chol (mgs) Sodium (mgs) Fiber (gms)
Sweets & Treats
Alcohol & Spirits
Beer, BUD-light 12 oz 110 Treat 1 0.8 6.5 0.0 0 11 0.0
Beer, regular BUDWEISER 12oz 146 Treat 2 1.2 10.6 0.0 0 11 0.0
Pina colada 4.5 oz 245 Treat 3 0.5 31.9 2.6 0 8 0.4
Wine, dessert 2 oz 90 Treat 1 0.1 3.4 0.0 0 3 0
Wine, red 4 oz 97 Treat 1 0.0 3.0 0.0 0.0 0.0 0.0
Wine, white 4 oz 96 Treat 1 0.0 2.4 0.0 0.0 0.0 0.0
Vodka 1.5 oz 97 Treat 1 0.0 0.0 0.0 0 0 0.0
Baked Goods
Brownie 1 Square 227 Treat 3 2.6 35.7 9.1 10 175 1.2
Cake, Carrot With Frosting 1 Small piece 400 Treat 5 5.0 50.0 21.0 45 280 1.0
Cake, Pound 1 Small piece 260 Treat 3 4.0 39.0 9.0 15 320 1.0
Candy, Twix Bar 1 280 Treat 3 3.0 37.0 14.0 5 115 1.0
Candy M&M’s 1.7 oz 240 Treat 3 2.0 34.0 10.0 5 30 1.0
Cheesecake 1 Small piece 257 Treat 3 4.4 20.4 18.0 44 166 0.3
Cookie, Chips Ahoy! 2 Pieces 107 Treat 1 1.3 14.6 5.3 0 70 0.6
Cupcake, chocolate 1 Small 180 Treat 2 2.0 30.0 6.0 5 290 1.0
Ice cream, chocolate ½ Cup 143 Treat 2 2.5 18.6 7.2 22 50 0.8
Ice cream, vanilla ½ Cup 145 Treat 2 2.5 16.9 7.9 32 58 0.5
Pie, Apple 1 Small piece 277 Treat 3 2.2 39.7 12.8 0 3.1 1.9

Free Foods

Good news! The list below includes foods that can be consumed throughout the day and are considered free foods. This means they don’t need to be accounted for. It is important to keep in mind that all foods should be consumed in moderation.

Foods

  • Candy, hard, sugar-free
  • Gelatin dessert, sugar-free
  • Gum, sugar-free
  • Jam or jelly, light
  • Margarine, fat-free
  • Mayonnaise, fat-free
  • Nonstick cooking spray
  • Salad dressings, fat-free
  • Sour cream, fat-free
  • Syrup, sugar-free

Drinks

  • Bouillon, broth
  • Carbonated or mineral water
  • Club soda
  • Coffee
  • Diet soft drinks
  • Hot chocolate, fat-free
  • Tea

Condiments

  • BBQ Sauce
  • Catsup
  • Horseradish
  • Lemon and lime juice
  • Marinades
  • Pickles
  • Salsa
  • Soy sauce
  • Teriyaki sauce

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