Food List

Calories
Creme Savers Sugar Free Hard Candies, 1
Crystal Light
Cucumber, 6 slices
Ice Breakers Sugar Free Sours
Sugar Free gum
Tea

10-14 Calories
Asparagus (cooked, fresh), 4 spears
Brach’s Sugar Free Star Brites Peppermint Starlight Mints, 1
Broccoli (raw), 1/2 cup
Jolly Rancher Freeze, 1
Pickles, 2
Sugar Free Ice Pops (depending on brand and flavor), 1
Sugar Free Jello Snack, 1

15-19 Calories
Egg white, 1
Sugar Free Ice Pops (depending on brand and flavor), 1

20-24 Calories
Altoids Sours, 5
Blueberries (fresh), 15
Broccoli (cooked, fresh), 1/2 cup
Fortune cookie, 1
Sugar Free Ice Pops (depending on brand and flavor), 1

25-29 Calories
Ryvita Rye Crispbread, 1 slice
Sugar Free Ice Pops (depending on brand and flavor), 1
Tomato, 1

30-34 Calories
Life Svers Sugar Free Hard Candies (5 flavor), 4
Nectarine, 1/2
Orange, 1/2

35-39 Calories
Carrot sticks, 1 small individual pack
Cucumber, peeled, 1
Grapes, 10
Honey Comb cereal, 1/3 cup
Lays Light Potato Chips, 10
Peach, 1
Puffed Kashi, 1/2 cup
Rice Cake (some brands), 1
Robinson’s Frozen Sugar Free Jelly (Jello), the whole pack
Tangerine (raw), 1
V-8 Juice, 1 small can
Wendy’s Side Salad (no dressing), 1 salad

40-44 Calories
Apple (raw, medium sized), 1/2
Clam Chowder (canned), ½ cup
Cranberries (Whole), 1 cup
Dried apricot halves, 5
Fat free muffins, 1
Fit and Lite Yogurt, single serving
Flavor Blasted Goldfish crackers, 20
Grapefruit, ½
Jaffa cake, 1
Lean/Fat Free Turkey slices, 2
Low Calorie Hot Chocolate, 1 cup
Miss Meringue Sugar Free Fat Free Mini Cookies, 14
Mozzarella cheese, ½ oz
No Sugar Added Fudgesicle, 1
Ocean Spray Light Juice, 1 cup
Peach, 1
Plum, 1
Orrowheat Light bread, 1 slice
Strawberries (raw), 1 cup

45-49 Calories
Apple sauce, ¼ cup
Broccoli (cooked), ½ cup
Cantaloupe, ½
Jet Puffed Marshmallows, 2
Life Savers Sugar Free Hard Candies (butter toffee), 5
Low Carb Fat Free Tortilla, small, 1
Mushrooms (cooked), 1 c.
No Surgar Added Breyer’s Vanilla Ice Cream, ¼ cup
Pear (Bartlett), 1/2
Rice cake (some brands), 1
Sara Lee Multi Grain bread, 1 slice
Sauerkraut (canned), 1 cup
Smart Dogs veggie hot dog, 1
Sugar Babies, 15-16
Swirl Stix, 1
Watermelon (raw, diced), 1cup

50-54 Calories
Air Pop Popcorn, 2 1/2 cup
ALL natural popsicles (down side is they are expensive), many
Apricots (raw),3
Cherries (raw), 10
Cocoa Pebbles, ¼ cup
Corn Flakes, ½ cup
Eggo Waffle (in most flavors), 1/2
Everlasting Gobstoppers, 9
Fat free cottage cheese (some brands), 1/2 cup
Fat free pretzels, 14
Fat Free or Sugar Free Hot Chocolate, 1 packet
Fat free yogurts (some), ½ serving
Hershey kisses, 2
Hummus, 2 tablespoons
Juicy Juice (some flavors), 3 oz
Kettle Cooked Smart Popcorn, 1/2 bag
Kiwi fruit (peeled), 1
Low Fat Wheat bread, ½ slice
Malibu Rum, 1 oz
Pomegranate, 1/2
Poptart (no frosting), ¼ to ½, depending on flavor
Power Bar (some brands), ½ a bar
Puffed Wheat Cereal, 1 c.
Rice cake (some brands), 1
Soy Milk, 1/2 c.
Tiger Power Cereal, 1/2 serving
Twizzlers Sugar Free Strawberry Twists, 3
Wheatgerm Wholemeal toast, 1 slice
Yves Veggie Dog, 1

55-59 Calories
Albertson’s French bread, 1” slice
Keebler Low Fat Cinnamon Crisp Graham Crackers, 4
Multigrain Cheerios, 1/2 cup
Murray Surgar Free Ginger Snaps, 3
Odwalla Granola Bar, 1/2
Pria Bar, 1/2
Special K cereal, 1/2 cup
Total Cereal, 2/3 cup

60-64 Calories
Dairy Queen Lowfat Fudge Bar, 1
Dannon Light and Fit Carb Control Yogurt
English muffin, 1/2
Giant Brand Soup and Osyter Crackers, 35
King of Pita Baklava, 1 piece
Krispy Saltines (unsalted), 5
No Sugar Added Jello Pudding, 1
Raspberries (raw), 1 cup
Special K Waffle, 1
Yogurt Tubes, 1

65-69 Calories
California Golden Rasins, 1/8 cup
Russell Stover Low Carb Dark Chocolate, 1 piece
Tequila (80 proof), 1 oz

Safe Foods
Fruits
Apple - 1 fruit - 65 cal
Apricots - 3 medium - 50 cal
Blackberries - 1 cup - 75 cal
Blueberries - 1 cup - 80 cal
Cantaloupe - 1/2 cup - 25 cal
Cherries - 10 cherries - 50 cal
Grapes - 10 grapes - 40 cal
Grapefruit - 1/2 fruit - 45 cal
Honeydew melon - 1/2 cup - 45 cal
Kiwifruit - 1 fruit- 45 cal
Nectarine - 1 fruit - 65 cal
Peach - 1 fruit - 35 cal
Pineapple - 1 cup - 75 cal
Plum - 1 small - 15 cal
Plum - 1 medium - 35 cal
Raspberries - 1 cup - 60 cal
Strawberries - 1 cup - 45 cal
Tangerine - 1 fruit - 35 cal

Vegtables
Aparagus, canned - 4 spears - 10 cal
Bean sprouts - 1 cup - 30 cal
Broccoli - 1 spear raw - 40 cal
Broccoli - 1 cup cooked - 45 cal
Brussel sprouts - 1 cup cooked - 60 cal
Cabbage, Chinese - 1 cup cooked - 20 cal
Cabbage, red - 1 cup cooked - 20 cal
Cabbage - 1 cup cooked - 15 cal
Cauliflower - 1 cup raw - 25 cal
Cauliflower - 1 cup cooked - 30 cal
Celery - 1 cup raw - 20 cal
Cucumber - 1 cup, peeled, sliced - 16 cal
Collards - 1 cup cooked - 25 cal
Eggplant - 1 cup cooked - 25 cal
Kale - 1 cup cooked - 40 cal
Lettuce - 1 cup raw - 5 cal
Mushrooms - 1 cup raw - 20 cal
Mustard Greens - 1 cup cooked - 20 cal
Onion - 1 cup cooked - 60 cal
Onion - 1 cup raw - 40 cal
Peppers, red - 1 cup raw - 20 cal
Peppers, green - 1 cup raw - 20 cal
Radishes - 4 radishes - 5 cal
Spinach - 1 cup raw - 10 cal
Spinach - 1 cup cooked - 40 cal
Tomoatoe - 1 medium - 25 cal

Drinks
Water - 0 cal
Green Tea - 0 cal
Diet Soda (any) - 0 cal
Crystal Light - 1 cup - 5 cal

Seafood Meat and Eggs
Chicken, breast - 3 oz - 140 cal
Chicken, drumstick - 3 oz - 160 cal
Clam - 3 oz - 65 cal
Cod - 3 oz - 60 cal
Egg, white - 15 cal
Flounder - 3 oz - 80 cal
Haddock - 3 oz - 75 cal
Halibut - 3 oz - 85 cal
Shrimp - 3 oz - 100 cal
Tuna, canned white albacore - 3 oz - 100 cal
Turkey, breast - 3 oz - 135 cal