Sweetened Cereal(per 1/2 cup) 100 calories or less No more than 6 g of sugar At least 3 g fiber No more than 250 mg of sodium per cup Whole grain is the first ingredient No partially hydrogenated oils/trans fats
Unsweetened Cereal(per 1/2 cup) 130 calories or less No sweeteners or high-intensity sweeteners At least 3 g fiber No more than 250 mg of sodium per cup Whole grain is the first ingredient No partially hydrogenated oils/trans fats
Gluten-Free Cereal(per 1/2 cup) 100 calories or less No more than 6 g sugar At least 2 g fiber No more than 250 mg sodium per cup Whole grain is the first ingredient No partially hydrogenated oils/trans fats Must be produced in a gluten-free facility or verified to contain less than 20 parts per million (ppm) gluten
Granola(per 1/4 cup) 140 calories or less No more than 5 g sugar No high-intensity sweeteners At least 2 g fiber No partially hydrogenated oils/trans fats
Frozen Waffles(per 2 waffles) 200 calories or less No more than 1 g saturated fat No more than 5 g sugar At least 3 g fiber No more than 360 mg sodium No partially hydrogenated oils/trans fats Whole grain is the first ingredient (or second ingredient after water)
Bagel(per bagel) 250 calories or less At least 4 g fiber No more than 450 mg sodium Whole grain is the first ingredient
Plain Yogurt(per 6 oz) 100 calories or less No more than 1 g saturated fat No more than 12 g sugar Contains at least 25 percent of the RDA for calcium Uses milk not treated with rBGH
Flavored Yogurt(per 6 oz) 130 calories or less No more than 1 g saturated fat No more than 30 g sugar Contains at least 25 percent of the RDA for calcium Uses milk not treated with rBGH
Plain Greek Yogurt(per 6 oz) 100 calories or less 0 g saturated fat No more than 12 g sugar Contains at least 15 percent of the RDA for calcium Uses milk not treated with rBGH
Flavored Greek Yogurt(per 6 oz) 140 calories or less 0 g saturated fat No more than 19 g sugar Contains at least 15 percent of the RDA for calcium Uses milk not treated with rBGH
Turkey Bacon(per slice) No more than 2 g saturated fat No more than 260 mg sodium No nitrates/no nitrites
Cream Cheese(per 2 tbsp or 28 g) No more than 4 g saturated fat No more than 120 mg sodium No partially hydrogenated oils/trans fats
Spread(per 1 tbsp) 80 calories or less No more than 2.5 grams saturated fat No partially hydrogenated oils/trans fats
Turkey Deli Slices(per 2 oz) No more than 360 mg sodium No nitrates/nitrites
Peanut Butter(per 2 tbsp) Peanuts and salt are the only ingredients
Bread(per slice) 120 calories or less At least 3 g fiber No more than 160 mg sodium 100 percent whole grain No partially hydrogenated oils/trans fats
Gluten-Free Bread(per slice) At least 2 g fiber No partially hydrogenated oils/trans fats No more than 160 mg sodium
String Cheese(per stick) 80 calories or less No more than 200 mg sodium Contains at least 15 percent of the RDA for calcium
Swiss Cheese(per 1 oz) 80 calories or less No more than 200 mg sodium Contains at least 20 percent of the RDA for calcium
Cheddar Cheese(per 1 oz) 90 calories or less No more than 200 mg sodium Contains at least 20 percent of the RDA for calcium
Meat Soup(per cup) 150 calories or less No more than 2 g saturated fat At least 6 g protein No more than 500 mg sodium
Veggie Soup(per cup) 100 calories or less No more than 1 g saturated fat At least 3 g fiber No more than 500 mg sodium
Pasta(per 2 oz dry) 210 calories or less At least 5 g fiber No added salt 100 percent whole grain
Gluten-Free Pasta(per 2 oz dry) At least 2 g fiber No added salt Must be produced in a gluten-free facility or verified to contain less than 20 ppm gluten
Pasta Sauce(per 1/2 cup) 80 calories or less No more than 0.5 g saturated fat No more than 400 mg sodium No more than 8 g sugar
Salad Dressing(per 1 tbsp) 40 calories or less No more than 1 g saturated fat No more than 2.5 g sugar No more than 150 mg sodium No artificial flavors/colors
Frozen Veggie Meal(per meal) 300 to 450 calories No more than 3.5 g saturated fat At least 5 g fiber At least 8 g protein No more than 700 mg sodium Contains at least 20 percent of the RDA of two (or 10 percent of three) of the following: vitamin A, vitamin C, iron, calcium
Frozen Meat Meal(per meal) 300 to 450 calories No more than 3.5 g saturated fat At least 5 g fiber No more than 700 mg sodium Contains at least 20 percent of the RDA of two (or 10 percent of three) of the following: vitamin A, vitamin C, iron, calcium
Frozen Pizza(per serving) 370 calories or less No more than 4.5 g saturated fat No more than 700 mg sodium At least 4 g fiber No partially hydrogenated oils/trans fats
Veggie Burger(per patty) 150 calories or less No more than 1 g saturated fat At least 10 g protein No more than 350 mg sodium Uses non-GMO soy
Frozen Fries(per 3 oz) 200 calories or less No more than 0.5 g saturated fat At least 2 g fiber No more than 230 mg sodium
Potato Chips(per 1 oz) 140 calories or less No more than 2 g saturated fat At least 2 g fiber No more than 140 mg sodium No partially hydrogenated oils/trans fats
Tortilla Chips(per 1 oz) 140 calories or less No more than 2 g saturated fat At least 3 g fiber No more than 140 mg sodium No partially hydrogenated oils/trans fats
Cracker(per 1 oz) 150 calories or less No more than 1.5 g saturated fat At least 3 g fiber No more than 180 mg sodium No partially hydrogenated oils/trans fats Whole grain is the first ingredient
Gluten-Free Cracker(per 1 oz) 150 calories or less No more than 1.5 g saturated fat At least 2 g fiber No more than 180 mg sodium No partially hydrogenated oils/trans fats A whole grain is the first ingredient (brown rice OK) Must be produced in a gluten-free facility or verified to contain less than 20 ppm gluten
Chewy Granola Bar(per bar) 180 calories or less No more than 1.5 g saturated fat No more than 9 g sugar At least 3 g fiber No partially hydrogenated oils/trans fats Whole grain/nuts/seeds are the first ingredients No high-intensity sweeteners
Crunchy Granola Bar(per 2 bars) 200 calories or less No more than 1.5 g saturated fat No more than 10 g sugar At least 3 g fiber No partially hydrogenated oils/trans fats Whole grain is the first ingredient No high-intensity sweeteners
Fitness Bar 190-300 calories No partially hydrogenated oils/trans fats At least 4 g fiber No more than 4 g saturated fat At least 5 g protein Contains one of: whole grains, fruit, nuts No high-intensity sweeteners
Microwave Popcorn(per 3 tbsp unpopped) No more than 3 g fat No more than 1 g saturated fat No more than 420 mg sodium No diacetyl No partially hydrogenated oils/trans fats
Popped Popcorn(per 2 cups) 130 calories or less No more than 1 g saturated fat No more than 170 mg sodium At least 2 g fiber No artificial flavors/colors No partially hydrogenated oils/trans fats
Hummus(per 2 tbsp) 70 calories or less No more than 1 g saturated fat No more than 130 mg sodium No artificial preservatives
Salsa(per 2 tbsp) 15 calories or less No more than 3 g sugar No more than 150 mg sodium
Sorbet(per 1/2 cup) 120 calories or less No more than 28 g sugar Ingredients list fruit before sugar No high-intensity sweeteners
Ice Cream(per 1/2 cup) 120 calories or less No more than 2.5 g saturated fat No high-intensity sweeteners No partially hydrogenated oils/trans fats
Frozen Yogurt(per 1/2 cup) 120 calories or less No more than 2.5 g saturated fat No high-intensity sweeteners No partially hydrogenated oils/trans fats
Ice Cream Sandwich(per sandwich) 150 calories or less No more than 1.5 g saturated fat No high-intensity sweeteners No partially hydrogenated oils/trans fats
Frozen Greek Yogurt Treat(per 1/2 cup or bar) 130 calories or less No more than 2 g saturated fat No high-intensity sweeteners
Fruit Pop 120 calories or less No more than 28 g sugar Ingredients list fruit before sugar No high-intensity sweeteners
Chocolate At least 65 percent dark chocolate No partially hydrogenated oils/trans fats
Cookie(per oz) At least one cookie per 150 calories No more than 2 g saturated fat At least 1 g fiber No partially hydrogenated oils/trans fats No interesterified oils
Gluten-Free Cookie(per 1 oz) At least one cookie per 150 calories No more than 2 g saturated fat At least 1 g fiber No partially hydrogenated oils/trans fats No interesterified oils Must be produced in a gluten-free facility or verified to contain less than 20 ppm gluten
Fruit Smoothie(per 8 oz) 140 calories or less No more than 30 g sugar Only contains fruit juice, fruit puree, water, vitamin C, pectin No added forms of sugar (i.e., cane sugar, syrups, etc.)
No high-intensity sweeteners
Flavored Water Only ingredients are water, natural flavors
Light Beer(per 12 oz) 100 calories or less
Iced Tea(unsweetened or lightly sweetened, per 8 oz) 40 calories or less No more than 10 g sugar No high-intensity sweeteners
Fruit Juice 100 percent juice No additives except citric acid (vitamin C), calcium, beta-carotene or vegetables for coloring
© Condé Nast
