Milk
(3 grams or less/ 8 oz)
~Nonfat Milk (dried, canned,liquid)
~1% Milk
~Buttermilk
~GeniSoy Soy Protein Powder,
Protein Shakes
~Lifeway Low Fat Kefir (all
flavors)
~UltraSoy Protein Powder
~Prosoya So Nice Soy Milk.
~White Wave Silk Soy Milk
Cheese
(5 grams or less fat/oz)
~Athenos Reduced Fat Feta (Plain or
Tomato Basil)
~Cabot 75% Reduced Fat or 50%
Light Cheddar
~Chavrie Goat Cheese (Plain, Basil
& Garlic)
~Friendship 1% Fat Cottage Cheese
(Regular/ Whipped), Pineapple
Cottage Cheese, Farmer
~Jarlsberg Lite (specialty cheese)
~Kraft 1/3 Less (Cracker Barrel
Cheddar, Monterey Jack,
2% Singles)
~President’s Fat-Free Feta
~Sargento Mootown Snackers (Light)
~Sorrento Mozarella (Light,
Stringsters), Ricotta (Low Fat)
~Unie Kaas Gouda light
~Wegman’s FYFGA 75% Reduced
Swiss Lo
Margarine
(5 grams or less fat/2 Tbsp)
~Benecol (Light)
~Brummel & Brown Spreads
~Downey’s Honey Butter (Regular/Cinnamon)
~Fleishmann’s Low Fat
Yogurt
(3 grams or less fat/8 oz and
contains no aspartame!)
~Horizon (all flavors)
~Stonyfield Farm (all flavors)
 Soups
(4 grams or less fat/10 oz prepared)
~Fantastic Foods Creamy Soups( all),
Hearty Soups (all), Only a Pinch
Low Sodium, Low Fat all)
~Gourmet Award (all dried)
~Hain No Salt Added (all)
~Health Valley (all canned or dry)
~Nile Spice Foods Homestyle Soups
(Lentil, Minestrone, Potato Leek,
Primavera, Pasta, Red Beans
& Rice)
~Nile Spice Soups with Organic
Ingredients (Curry Lentil & Rice,
Tomato Herb)
~Pritikin (Chicken & Rice, Hearty
Vegetable, Lentil, Minestrone,
Split Pea, Three Bean 4 Chili,
Vegetarian Vegetable,Vegetable,
Garlic & Pasta, Lentil, Split Pea,
Tomato, Garden Vegetable)
~Progresso Healthy Classics (Beef
Vegetable, Garlic & Pasta,
Lentil, Split Pea, Tomato &
Garden Vegetable)
~Spice Hunter (all )
~Tabatchnick Fresh: (Barley, Barley
& Mushroom, Minestrone,
Vegetable). Frozen: (Balsalmic
Tomato and Rice, Barley &
Mushroom, Cabbage, Minestrone,
New England Chowder, Rock
Island Seafood Chowder,
Southwestern Bean, Split Pea,
Tuscan Lentil)
~Taste Adventure Dried: (Black Bean,
Split Pea, Sweet Corn Chowder)
 Crackers
(3 grams or less fat/serving)
~Adrienne’s Lovosh Hawaii
(Ten Grain)
~Ak-Mak Original Whole
Wheat Sesame
~Barbara’s Wheatines (Bits,
Lightly Salted)
~Health Valley (all crackers)
~Good Health Natural Foods
Quilts
~Grissol Melba Toasts
(Double Fiber)
~Kashi TLC (all varieties)
~Kavli (Crispy Thin, Hearty
Thick, Muesli, Ultrathin)
~NY Flatbreads (all crackers)
~Olof Original Sweden
Crisp (Whole Grain)
~Ryvita Crisp Breads (all
crackers)
~Ralston Purina Ry Krisp
Wheat Krisp
~ShaferClark & Co. Finn Crisp (all)
~Wasa (all crackers)
Desserts
(3 grams or less of fat)
~Kozy Shack Puddings (Banana,
Chocolate, Rice, Tapioca,
Vanilla)
~Stonyfield Farm Frozen Yogurt
~Haagen-Dazs Sorbet (Chocolate)
~Haagen-Dazs Sorbet (Raspberry
& Vanilla Frozen Yogurt Bar)
~Ben & Jerry’s (Sorbet, Frozen
Yogurt)
~Ben & Jerry’s Fat Free Sorbet
~Sherbet (without yellow and
red dyes)
~Dole (Fruit ‘n Juice, Sorbet)
~Frozen Fruit Bars
~Tropicana Cream Bar
.
. | Deli Meats
(6 grams or less fat/2 oz)
~Columbus Beef Strip Loin
Fire Roasted Pork
~Fiorucci Hot Ham Capicolla
~Hatfield Roast Pork
~Healthy Choice Turkey Breast
~Plainville Turkey Breast (No-Salt,
Plain or Oven Roasted),
Turkey Ham,Turkey Pastrami
~Russer Fat Free Hams (Cooked,
Honey Cured), Light (Braun-
schweiger, Ham, Pickle &
Pimiento, Salami,Old
Fashioned Loaf)
~Sara Lee Oven Roasted Turkey
Breast (Plain or Honey Roast)
~Smith’s Gourmet Roast Beef
~Wegmans’ Roast Beef (Just or
Seasoned),Turkey (Fat Free,
Herb, Oven Roasted, Smoked),
Pastrami, Corned Beef  Cereals
(5 grams of fiber/serving)
~American Home Foods Wheatena
~Barbara’s Bakery High 5,
Puffins Regular & Cinnamon
Soy Essence
~Bran Flakes (all)
~Organic Raisin Bran (all)
~Fantastic Foods Hot Cereals (all
varieties)
~Health Valley Organic Bran (with
Apples & Cinnamon/Raisins),
Fat Free Granola (all)
~Kashi (Heart to Heart, Good
Friends, Cinnaraisin Crunch/
Go Lean, Go Lean Crunch)
~Kellogg’s Bran Buds, All Bran
Original
~Lifestream Flax Plus
~Nabisco 100% Bran
~Nature’s Path Organic Optimum/
Slim
~Post Grape Nuts (not flakes),
Shredded Wheat (all varieties
except sugar or honey coated)
~Quaker (Unprocessed Bran,
Oat Bran, Oatmeal (all varieties
except “n Cream”)
~Ralston Chex (Multi-Bran, Wheat)
~Roman Meal Cream of Rye
~US Mills (Oats Plus, Uncle Sam)  Breads
(2 grams or more fiber/slice)
~Alvarado Street Bakery Sprouted
Wheat Bagels (all flavors)
~Arnold Branola Natural Whole
Grain Bun
~Master’s Best (Three Seed, Winter
Wheat),100% Whole Wheat
~Homestyle Kitchens’ Organic
FlourTortillas
~Nature’s Path Manna Bread (All)
~Natural Ovens (Breads, Rolls,
Muffins any)
~Pepperidge Farm Whole Natural
Grain (any)
~Sahara 100 % Whole Wheat Pitas
~Stroehmann’s 100% Whole Wheat
~Thomas’ Honey Wheat English
Muffins
~Wegmans’ Multi-Grain, Country
Wheat
~Wonder Stoneground 100%
Whole Wheat
Cookies
(3 grams or less fat/ serving)
~Barbara’s Bakery Nature’s
Choice Fat Free Cereal Bars,
Fat Free Granola Bars,
Moist & Chewy Granola Bars
~Fig Bars
~Health Valley (all cookies and bars)
~Natural Nectar Fi-bar (Vanilla
Chocolate Cranberry, Vanilla
Chocolate Strawberry,Vanilla
Chocolate Raspberry)
~R.W. Frookie Fruitins (Apple, Fig)
Note: others may meet the fat
guideline but watch for excessive
additives & dyes
Snacks
(3 grams or less of fat/ serving)
~Barbara’s 9 Grain Pretzels
~GeniSoy Soy Nuts (all varieties)
~Guiltless Gourmet Baked Tortilla
Chips (Salted, Unsalted - all
varieties)
~Health Valley Fat Free Puffs (all)
~Kettle Crisps (95% Fat Free
all varieties)
~Pita-Snax (all)
~Popcorn, air popped
~Popcorn, Jollytime 94% fat free
~Pretzels (all plain or salted -
not flavored)
~Wege Honey Wheat Sourdough
Pretzels
Fruit/Vegetables
(antioxidant rich)
FRESH
~Apples
~Apricots
~Avocado
~Bananas
~Blackberries
~Blueberries
~Bok Choy
~Broccoli
~Brussell Sprouts
~Cabbage (red or green)
~Cantaloupe
~Carrots
~Cherries
~Collard Greens
~Cranberries
~Escarole
~Field Greens
~Figs
~Garlic
~Grapefruit (pink or yellow)
~Grapes (organic)
~Green Pepper
~Kale
~Mango
~Onion (red or yellow)
~Oranges
~Pineapple
~Radishes
~Raspberries
~Raisins (organic)
~Red Pepper
~Romaine Lettuce
~Shitake Mushrooms
~Spinach
~Strawberries (organic)
~Sweet Potatoes
~Tangerines
~Tomatoes
~Watercress
~Watermelon
~Winter Squash
~Zucchini
CANNED
Dole Fruit
|
