Low fat products


Dairy Products


Evaporated whole milk
Evaporated fat-free (skim) or reduced-fat (2%) milk
Whole milk
Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk
Ice cream
Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream
Whipping cream
Imitation whipped cream (made with fat-free [skim] milk)
Sour cream
Plain low-fat yogurt
Cream cheese
Neufchatel or “light” cream cheese or fat-free cream cheese
Cheese (cheddar, Swiss, jack)
Reduced-calorie cheese, low-calorie processed cheeses, etc.
Fat-free cheese
American cheese
Fat-free American cheese or other types of fat-free cheeses
Regular (4%) cottage cheese
Low-fat (1%) or reduced-fat (2%) cottage cheese
Whole milk mozzarella cheese
Part-skim milk, low-moisture mozzarella cheese
Whole milk ricotta cheese
Part-skim milk ricotta cheese
Coffee cream (½ and ½) or nondairy creamer (liquid, powder)
Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder

Cereals, Grains, and Pasta

Ramen noodles
Rice or noodles (spaghetti, macaroni, etc.)
Pasta with white sauce (alfredo)
Pasta with red sauce (marinara)
Pasta with cheese sauce
Pasta with vegetables (primavera)
Bran flakes, crispy rice, etc.
Cooked grits or oatmeal
Reduced-fat granola

Meat, Fish, and Poultry

Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)
Lower fat hot dogs
Lean ham or bacon
Extra-lean ground beef such as ground round or ground turkey (read labels)
Chicken or turkey without skin (white meat)
Water-packed tuna (rinse to reduce sodium content)
Beef (round, loin) (trimmed of external fat) (choose select grades)
Pork tenderloin or trimmed, lean smoked ham
Fish or shellfish, unbreaded (fresh, frozen, canned in water)
Egg whites or egg substitutes
Frozen TV dinners containing less than 13 grams of fat per serving and lower in sodium
Turkey or chicken sausage, drained well (read label)


Baked Goods
Hard french rolls or soft brown ’n serve rolls
English muffins, bagels, reduced-fat or fat-free muffins or scones (choose lowest calorie variety)
Low-fat crackers (choose lowest in sodium)
Saltine or soda crackers (choose lowest in sodium)
Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety)


Snacks and Sweets
Popcorn (air-popped or light microwave), fruits, vegetables
Frozen yogurt, frozen fruit or chocolate pudding bars
Puddings (made with skim milk)


Fats, Oils, and Salad Dressings

Light spread margarines, diet margarine, or whipped butter, tub or squeeze bottle
Light or diet mayonnaise or mustard
Reduced-calorie or fat-free salad dressings, lemon juice, or plain, herb flavored, or wine vinegar
Jelly, jam, or honey on bread or toast
Nonstick cooking spray for stir-frying or sautéing
As a substitute for oil or butter, use applesauce or prune puree in baked goods



Canned broth-based soups
Canned baked beans in tomato sauce
Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk
Chocolate syrup
Cucumber slices or lettuce leaves