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Free Foods
A free food is any food or drink that contains fewer than twenty calories per serving. You can eat as much as you want of items that have no serving size specified. You may eat two or three servings per day of those items that have a specific serving size. Be sure to spread them out through the day.
Drinks |
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| ‡Bouillon or broth without fat | |
| Bouillon, low-sodium | |
| Carbonated drinks, sugar-free | |
| Carbonated water | |
| Club soda | |
| Cocoa powder, unsweetened | (1 tbsp) |
| Coffee/tea | |
| Drink mixes, sugar-free | |
| Tonic water, sugar-free | |
Fruit |
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| Cranberries, unsweetened | (1/2 cup) |
| Rhubarb, unsweetened | (1/2 cup) |
Vegetables (raw, 1 cup) |
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| Cabbage | |
| Celery | |
| †Chinese cabbage | |
| Cucumber | |
| Green onion | |
| Hot peppers | |
| Mushrooms | |
| Radishes | |
| †Zucchini | |
| Salad Greens | |
| Endive | |
| Escarole | |
| Lettuce | |
| Romaine | |
| Spinach | |
| Sweets | |
| Candy, hard, sugar-free | |
| Gelatin, sugar-free | |
| Gum, sugar-free | |
| Jam/jelly, sugar-free | (2 tsp) |
| Pancake syrup, sugar-free | (1-2 tbsp) |
| Sugar substitutes (saccharin) | |
| Whipped ping | (2 tbsp) |
Condiments |
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| Catsup | (1 tbsp) |
| Horseradish | |
| Mustard | |
| ‡Pickles, dill, unsweetened | |
| Salad dressing, low-calorie | (2 tbsp) |
| Taco sauce | (1 tbsp) |
| Vinegar | |
| Nonstick pan spray | |
Seasonings Seasonings can be very helpful in making foods taste better. Be careful of how much sodium you use. Read labels to help you choose seasonings that do not contain sodium or salt. |
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| Basil (fresh) | Lemon pepper |
| Celery Seeds | Lime |
| Cinnamon | Lime Juice |
| Chili powder | Mint |
| Chives | Onion powder |
| Curry | Oregano |
| Dill | Paprika |
| Flavoring extracts (vanilla, almond, walnut, butter, peppermint, lemon, etc.) | Pepper |
| Garlic | Pimento |
| Garlic powder | Spices |
| Herbs | ‡Soy sauce |
| Hot pepper sauce | Soy sauce, low sodium ("lite") |
| Lemon | Wine, used in cooking (1/4 cup) |
| Lemon juice | Worcestershire sauce |