Fruits
INCLUDED: All without added sugar. No Dried Fruits or Juices

Apple
Applesauce, unsweetened
Apricots
Banana
Berries
Blackberries
Blueberries
Boysenberries
Cantaloupe
Casaba melon
Cherries, fresh
Clementine
Cranberries, fresh
Currants, fresh
Dates, fresh
Elderberries
Figs
Fruit cocktail, unsweetened
Grapefruit
Grapes
Honeydew
Kiwifruit
Lemon
Litches (lychees)
Lime
Mandarin orange (tangerine)
Mango
Melons
Nectarine
Orange
Papaya
Passion fruit
Peach
Pear
Pineapple
Plums
Pomegranate
Raspberries
Pumpkin
Starfruit (carambola)
Strawberries
Tangelo
Tangerine
Watermelon

Vegetables
INCLUDED: without added sugar or oil. NO Juices; packed in oil; avocados; French Fries; olives; sweet pickles.
Artichoke hearts
Artichokes
Asparagus
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chard, Swiss
Corn
Corn on the cob
Cucumber
Edamame
Eggplant
Giardeniera
Greens
Jerusalem artichokes
Jicama
Kohlrabi
Leeks
Lentils
Lettuce
Mushrooms
Onion
Peas
Peppers
Potatoes, red, white, sweet
Pumpkin
Radishes
Salsa
Sauce, tomato
Sauerkraut

Scallions
Spinach
Sprouts
Squash
Tomato paste
Tomato puree
Tomatoes
Turnips
Water Chestnuts
Watercress
Yams
Zucchini

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, 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

Lean Proteins
Trim visible fat before preparing. Remove skin before eating.

No packed in oil; with breading or added fat; Processed meats such as hot dogs.
Beef, any lean
Beef,Ground, 93/7
Canadian Bacon
Chicken, skin removed
Crab, imitation
Eggs, whole, whites, substitutes
Fish
Ham
Lamb
Lobster
Lox
Lunch meat, lean
Pork
Scallops
Shellfish
Shrimp
Tofu
Tuna
Turkey
Veal

Meat Substitutes
Dried beans, all types
Lentils
Quorn (brand items)
Vegetarian burger, fat free
Vegetarian ground "meat"

Plus!

Soups (not cream soups)
Bread, reduced calorie
Dill pickles
Gelatin, sugar-free
Muffin, English, light
Pico de gallo
Roll, burger or hotdog, light