plain, fat-free
Cheese
____American, fat-free, shredded
____cheddar, sharp, reduced-fat
____cottage cheese, fat-free or reduced-fat
____feta, reduced-fat
____mozzarella, fat-free and reduced-fat
____Parmesan, reduced-fat
____provolone, reduced-fat
Bread, Grains, & Pasta
____bagel, whole-grain
____barley
____bread crumbs
____bread, pumpernickel, rye, or multigrain
____bread, whole-grain, whole-wheat
____bulgur
____dinner rolls
____elbow macaroni, whole-wheat
____lasagna noodles
____pita pocket bread
Beans
____red lentils
Nuts
____almonds
____Brazil nuts
____hazelnuts
____peanuts
____pecans
____pine nuts
____walnuts
Condiments
____canola mayonnaise
____catsup, no-salt
____Dijon mustard
____horseradish
____tartar sauce
____Worcestershire sauce, reduced-sodium
Spices & Herbs
____bay leaf
____black pepper
____cayenne pepper
____cinnamon, ground
____cloves, ground
____cumin, ground
____cumin seed
____curry powder
____dill weed
____dry mustard
____ginger, ground
____nutmeg, ground
____paprika
____parsley
____red pepper flakes
____rosemary
____tarragon
____thyme leaves
____turmeric, ground
Other
____artichoke hearts
____beets, sliced
____black olives
____cereal, bran
____cereal, granola, low-fat
____cereal, Kashi
____cereal, multi-bran
____cereal, multigrain Cheerios
____cereal, puffed
____cornflakes
____crackers, saltine
____crackers, whole-wheat
____cranberry sauce
____dark beer
____French fries
____fruit cocktail, in light syrup
____maple syrup, sugar-free
____molasses
____orange marmalade, sugar-free
____peanut butter or cashew butter
____pumpkin seeds
____rice, brown
____salad dressing, reduced-fat or fat-free
____sauerkraut
____spaghetti sauce, light
____tomato paste, no-added-salt
____tomatoes, crushed, no-added-salt
____tortilla chips, baked
____unsweetened applesauce
____water chestnuts
____wine, red
Staples
____baking powder
____baking soda
____bouillon, beef, sodium-free
____bouillon, chicken, sodium-free
____cornstarch
____honey
____lemon juice
____lime juice
____nonstick cooking spray
____old-fashioned oats, rolled
____olive oil
____sherry, dry cooking
____Smart Balance Omega oil
____Splenda
____Splenda Brown Sugar Blend
____vinegar, balsamic
____vinegar, cider
____vinegar, red wine
____vinegar, white
____whole-wheat
