Free Foods

Free foods are foods and drinks that have less than 20 calories per serving. When no serving size is specified, you can eat as much of the item as you want. You can eat 2 or 3 servings of those items that have specific serving sizes each day; be sure to spread them out through the day.

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

Non-stick Pan Spray

All

Fruit

Cranberries, unsweetened (1/2 Cup) Rhubarb, unsweetened (1/2 Cup)

Raw Vegetables (1 Cup)

Cabbage Celery

Chinese cabbage

Cucumber

Green onion

Hot peppers

Mushrooms

Radishes

Zucchini

Escarole

Lettuce

Romaine

Spinach

Sweet Substitutes

Candy, hard, sugar-free

Gelatin, sugar-free

Gum, sugar-free

Jam/Jelly sugar-free (1-2 tbsp.)

Sugar substitutes: saccharin, aspartame

Whipped topping (2 tbsp.)

Horseradish

Mustard

Pickles, dill, non-sweetened Salad dressing, low-calorie (2 tbsp.) Taco sauce (1 tbsp.) Vinegar

SEASONINGS

Seasonings can be helpful in making food taste better. Check labels for sodium content, and choose seasonings that do not contain "sodium" or "salt."

Basil

Lemon juice

Celery seed

Lime

Cinnamon

Lime juice

Chili powder

Mint

Chives

Onion powder

Curry

Oregano

Dill

Paprika

Flavoring extracts (vanilla, almond, walnut,

Pepper

peppermint, butter, lemon, etc.)

Pimento

Garlic

Soy sauce

Garlic powder

Soy sauce, low sodium ("lite")

Herbs

Spices

Hot pepper sauce

Wine, for cooking (1/4 Cup)

Lemon

Worcestershire sauce

Nutrition For Kids

Nutrition For Kids

Get All The Support And Guidance You Need To Get The Right Nutrition For Your Kids. This Book Is One Of The Most Valuable Resources In The World When It Comes To Essential Nutrients For Children All Parents Should Know. Children today are more likely to consume foods that are delicious rather than nutritious, and most foods that come under the delicious category are usually either highly sweetened or salted, either way the delicious choice is not good for the child at all.

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