100% whole-wheat bread (70 to 90 calories and at least 2 g fiber per slice)Brown rice (such as Uncle Ben’s Fast & Natural Whole Grain Instant Brown Rice)Canned beans (black, cannellini)Canned diced tomatoesCanola oilDijon mustardFrozen waffles (such as Kashi GoLean Original 7 Grain Waffles)Lowfat mayonnaise (50 calories per tablespoon, such as Kraft Mayo Light)Marinara (prepared, fewer than 80 calories per 1/2 cup)Microwave popcorn, 100-calorie mini-bagsNatural unsweetened applesauceNatural peanut butterOlive oilPlain quick oats (or unsweetened instant oatmeal)Salt and pepper (including kosher)Snack bars (such as L?rabar, Luna and Pria)SugarTortillas, whole-wheat (8 inches, about 120 calories each) and corn (6 inches, about 45 calories each)Unsalted raw nuts (such as almonds and cashews)Vegetable oil cooking sprayVinegar (balsamic and red wine)Whole-grain cereal (fewer than 120 calories and 6 g sugar, and more than 3 g fiber, per serving)Whole-grain cracker (such as Triscuit, Multi-Grain Wheat Thins, Wasa )Whole-wheat breadcrumbsWhole-wheat couscousWhole-wheat pasta
Any 100-calorie snack pack such as Nabisco Chips Ahoy!
Thin Crisps (3 g fat) or Oreo Thin Crisps (2 g fat)Ben & Jerry’s Vanilla Ice Cream single 190 calories, 11 g fatHershey’s 100-Calorie Pretzel Bars 4.5 g fatHershey’s Kisses 204 calories, 12 g fat for 8M&M’s Almond Chocolate Candies 200 calories, 11 g fat for regular 1.31-oz bagNestle Stixx 90 calories, 5 g fat per stickPringles Minis 120 calories, 7 g fat per bagSkinny Cow Ice Cream Sandwiches 150 calories, 2 g fat each
Frozen healthy entrees Try Amy’s, Healthy Choice, Lean Cuisine.Frozen macaroni and cheese See meal brands, above.Frozen pizza Try American Flatbread and Amy’s.Frozen soy burgers Great choice: Morningstar Farms GrillersFrozen ravioli Up to 350 calories and 4 g saturated fat per serving
ApplesBananasBell peppersCarrotsCeleryCherry tomatoesCucumberEdamameFrozen broccoli floretsFrozen mixed vegetablesFrozen berriesMandarin oranges, canned in juiceOnionsOrangesPineappleRaisinsRed new potatoesRomaine lettuceSalad greens (mixed), prewashedScallionsSnap peasSpinach, prewashedWhite mushrooms
Boneless, skinless chicken breastsCanned chunk-light tuna in waterCanned wild Alaskan salmonEggsFresh or frozen fish (such as cod, flounder or halibut)Frozen raw shrimpHummusLean beef (such as eye round)Lean ground turkeyLowfat vanilla or plain yogurtLowfat cottage cheeseParmesanPork tenderloinPrecooked chicken breast slicesReduced-fat shredded cheddarSkim milkTofu
Anchovy filletsBarbecue sauce 45 calories per 2 tablespoonsCinnamonCurry powderDry white wineFresh chivesFresh cilantroFresh or dried basil, oregano and rosemaryGround gingerHot sauceKalamata olivesLemon pepperLemonsLimesLowfat salad dressing 40 to 60 calories per 2 tablespoonsLow-sodium soy sauceMaple syrupMinced garlic, preparedPaprikaPrepared salsaRed pepper flakesSemisweet chocolate chips
Photo Credit: Jonathan Kantor
