Starches & Grains

Any wholegrain cereal without added sugar, nuts or dried fruit. Cold cereal must be eaten with fat-free milk or yogurt.

Barley
Buckwheat
Bulgur
Cereal, cold, see above
Cereal, grits
Cereal, oatmeal
Cornmeal (polenta)
Couscous, whole-wheat
Millet
Pasta, Dreamfields
Pasta, whole grain
Popcorn, plain air-popped
Popcorn, 94% fat free
Quinoa
Rice, brown
Rice, wild
Rolled oats
Wheat berries

Non-Fat Dairy and Dairy Substitutes
Cheese:
*Cottage Cheese, FF
*Hard or semi-soft, FF
*Ricotta, FF
Milk, Almond FF
Sour Cream, FF
Yogurt, plain, FF
Yogurt, Light, No sugar