Free Foods
A free food is any food or drink that contains less
than 20 calories per serving. You can eat as much as you want of those 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.
Drinks
- 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
Nonstick pan spray
Fruit
- Cranberries, unsweetened (1/2 cup)
- Rhubarb, unsweetened (1/2 cup)
Vegetables (Raw, 1 cup)
- Cabbage
- Celery
- Chinese cabbage*
- Cucumber
- Green onion
- Hot peppers
- Mushrooms
- Radishes
- Zucchini*
Salad greens
- Endive
- Escarole
- Lettuce
- Romaine
- Spinach
Sweet Substitutes
Candy, hard, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Jam/jelly, sugar-free
(less than 20 cal/2 tsp.)
Pancake syrup, sugar-free (1-2 tbsp.)
Sugar substitutes (saccharin, aspartame)
Whipped topping (2 tbsp.)
Condiments
- Catsup (1 tbsp.)
- Horseradish
- Mustard
- Pickles† dill, unsweetened
- Salad dressing, low-calorie (2 tbsp.)
- Taco sauces (3 tbsp.)
- Vinegar
Seasonings can be very helpful in
making food taste better. Be careful of how much sodium you use. Read the label, and
choose those seasonings that do not contain sodium or salt.
- Basil (fresh)
- Celery seeds
- Chili powder
- Chives
- Cinnamon
- Curry
- Dill
- Flavoring extracts (vanilla, almond, walnut,
peppermint, butter, lemon, etc)
- Garlic
- Garlic powder
- Herbs
- Hot pepper sauce
- Lemon
- Lemon pepper
- Lemon juice
- Lime
- Lime juice
- Mint
- Onion powder
- Oregano
- Paprika
- Pepper
- Pimento
- Spices
- Soy sauce†
- Soy sauce,† low-sodium
- ("lite")
- Wine, used in cooking
- (1/4 cup)
- Worcestershire sauce
*3 or more grams of fiber per exchange
† 400 mg or more of sodium per exchange
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