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Pantry Basics Cold Cereals Choose brands with 6+ grams fiber per serving Fiber One All Bran Buds, 51% fiber Kashi cereals, Good Friends, Heart to Heart, Go Lean, Autumn wheat, Island vanilla Bran flakes Shredded wheat with bran Mayonnaise and Salad Dressings Light mayonnaise Olive oil mayonnaise Paul Newman’s Lighten Up salad dressing, any variety Girard’s Light, lite Caesar and Champagne Follow Your Heart low fat dressings Flavored vinegars, balsamic or champagne Hot Cereals Oatmeal, plain Oat Bran McCann’s Quick-Cooking steel-cut oats McCann’s Microwaveable steel-cut oats Kashi Heart to Heart Margarines and Oils Choose brands that have no trans fat Brummel & Brown Earth Balance Promise Light Smart Balance Omega or Light, soft tubstyle margarine I Can’t Believe It’s Not Butter Light Extra virgin olive oil Pam organic olive oil or canola oil cooking spray Bread Choose bread products with 3+ grams of fiber per serving Rye 100% whole grain Whole wheat sourdough Whole wheat, high fiber English muffins Corn tortillas La Tortilla Factory 12 gram fiber tortillas Whole wheat pita bread Orowheat Double Fiber Bread and English muffn Nuts and Nut Butters Unsalted nuts, almonds, peanuts, walnuts, pecans, pistachios Emerald 100 calorie nut packs Seeds, pumpkin, sesame Natural peanut butter Natural soy, almond or sunflower seed butter Pasta Barilla Plus, high protein pastas Whole wheat pasta Other Grains Brown rice Whole grain couscous Near East lentil pilaf Quick-cooking brown rice Pearl barley Farro Quinoa Dairy: Choose organic when possible Nonfat or 1% milk Nonfat light yogurt, sugar less than 22 gr. total carb Nonfat or low fat cottage cheese Nonfat Greek yogurt, less than 20 gr. Total carb per serving Alpine Lace, provolone, mozzarella or parmesan, feta, low fat cheese with less than 6 g. fat per ounce Laughing Cow reduced fat cheese Light string cheese Reduced fat Mini Bon Bel cheese Land O’ Lakes fat-free half and half Crackers and Snacks Reduced Fat Triscuits Ak-Mak crackers Rye Krisp Kashi TLC crackers Kavli Wasa Crispbread Reduced Fat Wheat Thins Geni-soy Crisp 1 For Internal Use Only – Not For Distribution To The Public Fat-free graham crackers Orville Reddenbacher or Pop Secret mini, lite popcorn bags Tostitos Baked tortilla chips Dairy Alternatives Yves Good Slice or Daiya soy cheese White Wave, Silk, EdenSoy, Westbrae or 8th Continent organic soy milk Almond milk, (low protein) Soups Choose fat-free, low sodium versions Progresso 50% Less Sodium, 98% Fat-Free Campbell’s Healthy Request Amy’s Reduced Sodium soups, any variety Bean Cuisine soup Swanson Natural Goodness Chicken, Beef or Vegetable Broth, reduced sodium Healthy Valley Soups, any variety Fat-free, organic, reduced sodium broth, vegetable or chicken Proteins Canned beans, garbanzo, kidney, black, cannellini Canned or foil-packed wild salmon Canned or foil-packed light (less mercury than the white) tuna Fruits and Vegetables Boxed diced tomatoes Sundried tomatoes, not in oil Marinara or tomato-based pasta sauce Frozen Foods Boca, Morningstar Farms soy-based veggie burgers Frozen unsweetened fruit, any variety Frozen vegetables without sauce, any variety Steam Fresh vegetable packs Frozen edamame beans Frozen shrimp and other seafood Frozen Entrées Choose ones with less than 10 g. total fat and less than 4 g. saturated fat Healthy Choice Lean Cuisine, clean eating Weight Watchers Amy’s Organic Gardein Condiments and Seasonings Kosher or sea salt Ground black pepper Honey Pure maple syrup Dijon mustard Chopped garlic Chopped ginger Dried herbs and spices, oregano, basil, thyme, nutmeg, cinnamon, etc. Desserts Limit amounts for weight management Fat-free pudding cups Dreyer’s Light Ice Cream or Frozen Yogurt Blends Healthy Choice Low-Fat Fudge Bar Haagen-Dazs frozen yogurt or sorbet bars Skinny Cow fudge bars Trader Joe’s Healthy Choices: While CHLI does not endorse this particular market over others, many shop here and the items below are healthy, good buys. Bread Milton’s whole grain Trader Joe’s whole grain Naan Frozen Wild-caught peeled and deveined large shrimp Turkey meatballs Organic precooked brown rice Rice Medley, red and black rice with barley Trader Joe’s sweet potato fries to bake Organic fruits for smoothies Other Grains Trader Joe’s 10-minute Farro, Quinoa, Barley Far East whole grain Israeli Couscous Meats Hormone-free, antibiotic-free chicken breast, ground turkey Grass fed lean ground beef Crackers and Snacks Seaweed snacks Ack Mak cracker bread Dried fruits such as apples, apricots, plums Dry Goods Organic, reduced sodium chicken broth Whole grain, high fiber pasta Sardines Wild caught canned salmon Cold Cereals Kashi Go Lean, Autumn wheat, Island Vanilla, Heart to Heart Trader Joe’s organic, old fashion Oatmeal Nuts and Nut Butters Individual packaged nuts and trail mix snacks Organic, natural Peanut butter, Almond butter, Sunflower nut butter Dairy - Buy organic when possible Non-fat milk Organic vanilla soy milk Organic non-fat Greek Yogurt, blueberry, vanilla Earth Balance margarine plain, Deli Low fat feta cheese Parmesan cheese Lite Harvarti Provolone slices Whole wheat pizza dough Nitrate-free turkey beast 3 For Internal Use Only – Not For Distribution To The Public