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FRUITS & BERRIES
Apples, avocado, cantaloupe,
grapes, grapefruits, honeydew,
oranges, papaya, peaches, pears,
plums, kiwi, mango and bananas.
Strawberries,
raspberries,
blueberries and mixed berries
VEGETABLES
Asparagus,
broccoli, carrots,
cauliflower, cucumbers, garlic,
green beans, eggplant, lettuce,
(any kind), mushrooms, onions,
peppers, tomatoes, scallions,
snow peas, spinach, squash,
and zucchini.
Sweet potatoes
or yams.
Red Bliss
or “New” potatoes
DELI
COUNTER/COLD CUTS
Canadian bacon
Cheese (reduced fat or fat free)
Deli meats
(chicken, ham, turkey
or roast beef)
MEATS
Beef hot dogs, 97% fat-free
Beef, lamb or veal, lean
Burger patty, lean (any kind)
Poultry (chicken or turkey)
Pork tenderloin, lean
Chicken or turkey sausage
Ground meat, lean (beef, chicken, turkey, veal or pork)
GOURMET
DELI SECTION
Guacamole
Parmesan/Romano
cheese
GOURMET DELI
SECTION
Hummus
FRESH FISH
Fish
filets
Shellfish
NUTS
& SEEDS
Almond or
cashew butter
Almonds, cashews,
macadamia nuts, peanuts,
pecans, pistachios, walnuts,
and slivered almonds.
Flax seeds,
ground
Peanut butter,
natural
Sunflower
seeds
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CANNED
FRUITS
Applesauce, natural
Fruit cocktail, light
Peaches, in light juice
Pears,
in light juice
Mandarin oranges, light
PASTA/GRAINS
Barley, pearl
Couscous
Pasta, whole
wheat
Quinoa
Rice (converted,
basmati,
parboiled or brown rice).
TOMATO SAUCE/BEANS
Beans, any
kind
Tomato sauce
(made with
whole tomatoes & with about 6g
available carbohydrate per cup)
SNACKS
Baked tortilla
chips
Multi-grain
crisp bread crackers
Tortilla chips,
baked
Whole wheat
crackers
CONDIMENTS
Hot sauce
Ketchup,
organic
Maple syrup,
light
Mustard,
hot sauce
Pickles
Salsa, chunky
Salt, pepper,
garlic powder,
Italian seasoning, and other
spices that do not conta in
any carbohydrates.
Sauerkraut
Soy and
teriyaki sauce
Steak sauce
Tabasco®
sauce
DRESSINGS/OILS
Cooking spray
Mayonnaise,
light
Olive oil
or canola oil
Salad dressing,
light
TUNA
FISH
Tuna canned in water
Canned chicken or turkey
Crabmeat, canned
BAKING/COOKING
AISLE
Shredded coconut
(unsweetened)
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BREAD
SECTION
Bagels, pumpernickel, rye or whole wheat
Bread, high fiber
English muffins, whole wheat
Pita bread, whole wheat
Wraps (whole wheat or low carb)
CEREAL AISLE
Cereal,
whole grain, high fiber
Oatmeal,
old fashioned or steel cut
Wheat germ,
original
SODA AISLE
Seltzer
water
Spring water
FROZEN
FOODS SECTION
Frozen berries
Frozen vegetables(broccoli,
brussells sprouts, green beans,
corn, cauliflower, peas, carrots,
carrots, peppers, spinach, etc)
Frozen cut
fruit
Soy burgers
& soy sausages
Waffles, multi-grain
DAIRY
American cheese, 2% skim
Buttery spread,
light
Cheese, reduced fat
Cottage cheese, 1% or fat free
Cream cheese,
light
Eggs
or egg substitute
Feta
cheese, reduced fat
Greek-style
yogurt, 0% or 2%
Milk, 1%
or 2% skim or soy
Ricotta cheese, light or fat-free
Shredded cheese, reduced fat
Sour cream, reduced fat
String cheese (made with
part-skim milk)
Yogurt, low fat plain
SOY
Soy
products (soy cheese,
soy deli slices, tempeh, tofu,
miso, soy hot dogs)
SPECIALTY FOODS
Goji berries
40/30/30 Nutrition
bars
Protein powder
Raw cocoa
nibs
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