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The Simply Filling Technique Food List

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Fruits All fresh, frozen, or canned without added sugar Fruit canned in its own juice (drained) Fruit salad — mixed fruits with no added sugar Vegetables Most fresh, frozen or canned without added sugar or oil Potatoes — white, red, sweet Avocados are not a Power Food. Whole grains Brown and wild rice Hot cereals, cooked — without added sugar, dried fruits, or nuts 100% bran Cream of rice Cream of wheat Grits Oatmeal Pasta, whole-wheat or other whole-grain varieties Popcorn, air-popped, or 94% fat-free microwave-popped Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving Whole-grains such as: Barley Buckwheat Bulgur Cornmeal (polenta) Whole-wheat couscous Quinoa Non-Fat Dairy and Dairy Substitutes Fat-free cheeses, including fat-free cottage cheese Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free Yogurt, fat-free, plain or flavored with artificial sweetener Fat-free sour cream Soy products, unflavored and plain, such as: Calcium-fortified soy milk Unflavored soy milk Fat-free soy cheese Plain soy yogurt Lean proteins (see food list for specific cuts and grinds) Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed Dried beans, including canned black, cannellini, kidney, refried, and white Dried peas, including black-eyed peas and split peas Eggs: Whole, whites, and fat-free substitute Game meats, including buffalo, elk, ostrich and venison Lentils Meat substitutes, including tofu and vegetarian burgers Most fish and shellfish: fresh, frozen, and canned Organ meats from beef, lamb, pork, veal, and poultry Plus more Breads Light English muffins Light hot dog and hamburger rolls Reduced-calorie (light) breads (whole grains are the best choice) Soups Broth, onion, and some broth- and tomato-based vegetable soups (must contains less than 500 mg sodium per serving) Desserts Sugar-free gelatin Other categories: Beverages Coffee (without sugar) Tea (without sugar) Diet soda Club soda Seltzer (plain or flavored, unsweetened) Water Seasonings and condiments Baking powder Baking soda Capers Cocktail sauce Extracts Fat-free salad dressings Fat-free margarine Fat-free mayonnaise Flavorings Herbs Hot sauce (peppersauce) Ketchup Lemon juice Lime juice Mustard Nonstick cooking or baking spray Salsa (fat-free) Soy sauce (shoyu) Spices Steak sauce Sugar substitutes Taco sauce Teriyaki sauce Vinegar Worcestershire Sauce Healthy oils Olive oil Canola oil Safflower oil Sunflower oil Flaxseed oil What’s not included on the Power Foods list Processed meats, such as: Hot dogs Sausages Luncheon meats (other than fat-free) Fish or shellfish, canned, or packed in oil Meats, poultry or fish with breading or added fat Dried fruits Fruit juices Vegetable juices Vegetables prepared with ingredients that are not Weight Watchers Power Foods, (for example, corn in butter sauce, dried tomatoes packed in oil) French fries Avocados Sweet pickles Plantains Olives

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