Lean or extra lean ham and ground beef
Chicken or turkey (remove skin)
Fish
Shellfish

Skim or 1% milk
Cheeses* labeled "reduced fat," "low fat," "light," "part-skim," or "fat free"
Low fat or non-fat yogurt

Margarine (diet, tub, liquid)
Vegetable oils (like canola, corn, olive, peanut, safflower, or sesame)
Low fat peanut butter

Fruits: fresh, frozen, canned, or dried
Vegetables: fresh, frozen, or canned without cream or cheese sauces
Juices: fresh or frozen

Breads* (like whole wheat, rye, pumpernickel, or white)
Buns, dinner rolls, bagels, English muffins, pita breads*
Low fat crackers (like bread sticks or saltines)*
Tortillas
Hot & cold cereals* (except granola and meusli)
Plain pasta (like spaghetti or macaroni)
Rice
Dry peas & beans (like black-eyed peas, chick peas, kidney beans, lentils, navy beans, soybeans, or split peas)
Refried beans made with vegetable oil (instead of lard)
Tofu

Low fat cookies (like animal crackers, graham crackers, fig & other fruit bars, ginger snaps, vanilla & lemon wafers, or devil's food cookies)
Angel food and other low fat cakes
Frozen yogurt, fruit ices, ice milk, or sherbet
Pudding made with skim or 1% milk or gelatin desserts
Popcorn without butter, pretzels, or baked tortilla chips*

*If you are watching your sodium intake, be sure to check the labels to find low-sodium products.