Carbs

Beans and Legumes
Black beans, canned
Black Beans, fresh
Chickpeas

Garbanzo Beans
Hummus
Kidney Beans
Lima Beans
Pinto Beans
Refried Beans

Breads and Grains
Oatmeal
Bread, Ezeikel
Corn Tortilla

High Fiber Wrap
High fiber wrap, medium sized
Whole-Grain Taco Shells
English Muffin, whole grain
Bagel, whole grain
Bagel, mini, 100%
Bread, 100% whole grain
Waffle, whole grain
Pancakes, whole grain
Pancakes, frozen
Sandwhich, Thin Bun
White Bread
Bread, whole grain, light

Cereal
Barley
Granola
Grits
Millet
Muesli
Wheat germ, dry
Farina

Dairy
Almond Milk
Light Yogurt
Milk, fat-free milk
Milk, 1 %
Milk, powdered, dry
Yogurt, Fat-free
Yogurt, flavored
Yogurt, Plain, fat-free
Milk, skim
Milk, 1%
Milk, 2%
Milk, whole

Fruit
Coconut Water
Cherries, Sweet, canned
Cherries, Sweet, fresh
Peach, Canned
Peach, Fresh
Apples
Apples, Dried Rings

Applesauce, unsweetened
Apricot, dried
Apricots, fresh 4 whole
Bananas
Blackberries , frozen or fresh
Blueberries, frozen or fresh
Cantaloupe
Cranberries
Dates
Dried fruits
Figs
Fruit cocktail
Grapefruit
Grapes
Guava
Honeydew
Kiwi
Mandarin oranges
Mango
Nectarine
Nectarine
Oranges
Papaya
Peaches
Pear
Pineapple, canned
Pineapple
Plum
Pomegranate Seeds

Raisins
Raspberries
Star Fruit

Strawberries
Tangerine
Tomatillos
Watermelon

Pasta and Rice
Wild Rice,cooked
Couscous, cooked
Pasta, whole grain
Pasta, whole grain
Pasta, white
Polenta
Quinoa, cooked
Rice, white, cooked
Rice, brown, cooked
Wild rice, cooked

Snacks
Brown Rice Cake
Melba crackers
Wasa Crackers

Soy
Soy Beans
Edamame

Vegetable
Tomato sauce,
Corn, canned
Corn on cob
Parsnips
Peas
Potato, Baked with skin
Pumpkin, canned
Squash, winter
Succotash
Yam, sweet potato
Rutabaga

Proteins

Beef
Ground Beef, 95%
Ground Beef, 90%
Beef, Tenderloin/filet
Eye of Round beef
Beef, Flank
Beef, rib eye
Beef, t-bone
Beef, strip
Roast Beef, Lunch Meat Low Sodium
Beef, Jerky

Bison
Bison, 96% Lean
Bison, Flank
Bison, ground 90%

Chicken
Chicken, Breast,
Chicken, ground
Chicken, canned
Chicken, thigh
Chicken, Leg
Chicken, wing
Chicken, sausage
Chicken, lunch meat

Cheese
Goat Cheese

Brie Cheese

Swiss Cheese

Gouda

Dairy
String cheese stick
Cottage Cheese
Plain Greek Yogurt

Egg
Egg, Whites
Egg, substitute
Egg

Flour
Almond Flour

Pork
Canadian Bacon
Italian/Pork Sausage
Pork, boneless Loin
Pork, Ribs
Pork, Roast
Pork, ham, baked
Pork, Ham Lunch Meat, Low Sodium
Pork, bacon
Pork, Chop

Pork, Tenderloin

Protien Supplement
Fit Crunch Protein Bar
Whey protein powder
Soy protein powder
Pea protein powder
Hemp protein powder

Seafood
Cod
Crab
Clams
Grouper
Haddock
Halibut
Lobster
Mahi Mahi
Orange Roughy
Perch
Tuna Steak
Scallops
Sea Bass
Shrimp
Tilapia
Trout
Canned Tuna
Mackerel
Salmon
Salmon (Smoked)

Salmon (Canned)
Sardines
Swordfish
Walleye

Soy
Tofu

Turkey
Ground Turkey 99% Lean
Baked Turkey Breast
Ground Turkey 93% Lean
Turkey Rotisserie
Turkey Burgers, fresh
Turkey burger, frozen
Turkey Lunch Meat Low Sodium
Turkey, Sausage
Turkey, Bacon
Turkey Jerky LF/LC

Fats

Cheese
Brie Cheese
Swiss Cheese
Gouda

Flour
Almond Flour

Oil
Canola
Coconut
Corn
Flax Seed Oil
Grape Seed
Olive Oil
Peanut Oil
Pesto

Sesame Oil
Sunflower Oil
Truffle Oil
Vegetable Oil

Vegetable
Avocado
Olives, Green
Olives, Kalmata

Nut and Nut Butter
Almond
Almond Butter
Cashew Butter
Cashew Butter
Hazelnut
Macadamia
Peanut
Natural Peanut-Butter
Peanut-Butter
Pecans
Pine Nuts
Pistachio Nuts
Walnuts

Seeds
Chia Seeds
Flaxseed
Sesame Seeds
Sunflower Seeds
Pumpkin Seeds

Dressing
Dressing, oil and vinegar

Free

Beverages
Powerade, Zero
Propel
Coffee
Espresso
Diet Pop
Soda Water
Tea
Water

Broth
Beef Broth Low Sodium
Chicken Low Sodium
Vegetable Low Sodium

Fruit
Lemon
Lime

Condiments
Capers
Cooking Spray

Tabasco Hot Sauce
Louisiana Hot Sauce
Cholula Hot Sauce
Lemon Juice
Lime Juice
Mustard
Salsa
Spray Butter

Taco Sauce
Soy Sauce Low Sodium
Sauerkraut
Sriracha
Red Wine Vinegar
Balsamic Vinegar
Cider Vinegar
Malt Vinegar
White Vinegar

Wasabi Paste
Horseradish
Relish
Giardiniera
Worcestershire -Low Sodium

Seasonings
Basil
Cappers
Cayenne Pepper
Chili Powder
Chipotle
Cinnamon
Crushed Red Pepper
Cumin
Dill
Dried Rosemary
Garlic Powder
Ginger
Mustard Seeds
Onion Powders
Oregano
Paprika
Pepper
Sea Salt
Thyme
Taco Seasoning
Whole Black Pepper
Zero calorie water flavor
Truvia
Stevia
Baking Soda
Non-Dairy Creamer

Desserts
Sugar Free Jello
Sugar Free Popsicle
Cool whip light

Moderation

Dessert
Greek yogurt bar, frozen
Frozen fruit bar
ice cream. Light
Sherbert
Cookie, Kashi
Dark chocolate
Pudding, sugar free
Pudding
Jello

Coffee
Coffee, latte, skinny
Coffee, latte, regular, 2%

Snacks
Pretzels
Tortilla chips
Baked chip
Wasabi peas
Veggie chips
Natural Popcorn
Rice cake
Multi grain rice crackers
Pita chips
Crackers
Cracker, osyster
Crackers, whole grain,
Triscuts
Belvita biscuts

Dressings
Dressing, yogurt
Dressing, light

Condiments
Jelly Low Sugar
Jelly, natural
Sour cream, light
Sour Cream
Tartar Sauce
Syrup
Light Syrup
Honey
Ketchup
Mayo, olive oil based
Light Mayonnaise
light Miracle Whip
Margarine, oil based
Peanut Sauce

Desserts
Cool Whip

Dairy
Creamer
Half/Half
Whipping Cream
Butter
butter, light
Cheese, regular, cheddar
cheese, shredded cheddar
Cheese, 2% shredded cheddar
cheese, mozzerella

Vegetables

Arugula
Artichoke
Artichoke Hearts (Marinated)
Asparagus
Beets

Beans green
Bean sprouts
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens
Green onions
Leeks
Mixed vegetables
Mushrooms
Okra
Pea pods
Peppers
Radishes
Romaine Lettuce

Salad greens
Sauerkraut
Spinach
Summer Squash
Tomato
Fresh tomato sauce
Tomato Juice
Turnips
Water Chestnuts
Watrecress
Zucchini