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Food
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Type
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What to Look For
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Breads & Crackers & Whole Grains
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Buns / sandwich rounds
English muffins
Sliced breads
Wraps, Crackers
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Filling ingredients:
- “Whole grains” in the ingredient list
- High fiber: at least 3 grams per slice
- Protein:2 or more grams per slice
Low calories:
- 100 calories or fewer per slice
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Cereal
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Cold, i.e. bran cereal
Hot, i.e. oatmeal
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Filling ingredients:
- “Whole grains” in the ingredient list
- High fiber: at least 5g/serving
Low sugar content
- Make sure that sugar is not the first ingredient
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Dairy: Yogurt & Cheese
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Hard cheese, i.e. Cheddar, Swiss
Soft cheese, i.e. cottage, ricotta
Greek yogurt, regular yogurt, Icelandic yogurt, Kefir
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Low fat /Part skim Dairy Products
Sugar:
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Dressings & Condiments
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Hummus
Jellies
Mayo
Salad dressing
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Low sugar content
- <14g sugar/serving
Low fat
- <3-5g fat/serving
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Frozen, meals
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Breakfast sandwiches/wraps
Frozen lunches/dinners
Frozen side dishes
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Fewer than 400 calories
Fewer than 10 grams of fat
Fewer than 600mg of sodium
At least 15 grams of protein
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Nuts
&
Nut Butter
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Almonds, peanuts, pistachios, walnuts
Almond butter, peanut butter
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Ingredients
- No added sugar or fats – look for nut butters with just 1-2 ingredients: nuts & salt
Portion size
- Limit to ¼ cup serving of raw nuts or 2 tablespoons of nut butter
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Pasta & Whole Grains
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Whole grain pastas
Plant based pastas, Barley, Bulgar, Farro, Rice, Quinoa
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Filling ingredients
- Look for whole grain as the first ingredient
- High fiber: >3g fiber/serving
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Veggie burgers
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Less than 200 calories per burger
At least 10 grams protein per serving
Less than 3-7g fat per serving
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