Figure Foodie

Here is a list of items that you can, if you so choose, include as part of your clean diet.

99% of your calories should still come from clean foods – unprocessed and in as natural a state as it can be found. Prepared correctly real food can be taste good when prepared to maximize its natural flavor and texture.

However, I am not a clean eating purist. I believe that you can incorporate some items in your clean diet that are not 100% clean, if, AND ONLY IF:

• It doesn’t make you revert to your old eating habits
• You use them in small quantities
• They are low in both calories and sodium

AND

• You are not on any sort of strict diet to drop weight or to get yourself ready for a athletic event

So with that disclaimer out of the way, here is the list!

(And here is the shopping list for that other 99% of your food.)

Shopping List – Eat No Evil

Seasonings, Marinades, & Condiments

• Mrs. Dash Marinade
• Mrs. Dash, seasoning blends (all are salt-free)
• Frontier – salt-free seasoning blends
• The Spice Hunter – salt-free seasoning blends
• True Lemon
• True Lime
• True Orange
• Morton’s Salt Substitute

Condiments & Sauces

• Ketchup – no salt added
• Mustard – Stone Ground, no-sodium – try: Westbrae Natural Stoneground Mustard, No Salt Added
• Tabasco, original
• Trader Joe’s Fire Roasted Salsa
• Wasabi, low-sodium
• Sugar-Free Breakfast Syrup
• I Can’t Believe It’s Not Butter, Butter Flavored Spray
• Smart Balance – Butter Flavored Spray
• Sugar-Free Preserves and Fruit Spreads
• Trader Joe’s Mango Ginger Chutney
• Stonewall Kitchen Mango Chutney
• Trader Joe’s Low-Sodium Marinara
• Walnut Farms Low-Sodium Tomato-Basil Spaghetti Sauce
• Fresh Market Tomato Basil Marinara
• Salad Dressings – caution, most low-cal dressings are high in sodium
• 1000 Island Balsamic Vinegar Spray
• Maple Farms No Sugar Balsamic Vinegar Dressing

Flavored Water – no calories, caffeine, or sodium

• La Croix
• Crystal Bay
• Crystal Light – no sodium varieties

Hot Drinks

• Coffee
• Tea
• Instant Coffee

Sweeteners

• Splenda
• Splenda Flavors for Coffee
• XyloSweet
• Only Sweet
• SweetFiber
• Agave Nectar
• Torani Syrups – sugar free
• DiVinci Syrups – sugar free

Cheese & Dairy – remember to use cheese sparingly as it is typically high in sodium

• Liquid Egg Whites
• Fage 0% Greek yogurt
• Low Fat-low sodium cottage cheese
• Fat-free Mozzarella
• Fat-free Cheddar
• Parmesan Cheese, freshly grated
• Parmesan-Reggiano, freshly grated
• Goat Cheese – spread or crumbles
• Fat-Fee Feta Crumbles
• Soyatoo Whipped Soy Topping
• Cool Whip Lite, tub or can
• Silken Tofu

Bread and Wraps

• Ezekiel Bread, low-sodium
• Flatout Lite Wraps
• Tam-X-ico’s Corn Tortillas – found in the refrigerator section
• Trader Joe’s Whole Wheat Tortillas
• Alternative Bagel
• Pasta
• House Foods Tofu Shirataki Noodle Substitute
• Fiber Gourmet pasta
• Dreamfields Pasta
• Gluten-Free pasta
• Whole wheat cous cous
• Israeli cous cous

Snacks

• Bare Fruit Apple Chips
• Crispy Fruit
• Frozen fruits – no sugar added
• Unsweetened applesauce
• Canned fruit in its own juice
• Cake Ice Cream Cones
• Gerber Graduates Mini Fruits
• Gerber Graduates Lil’ Crunchies (Cheese puffs)
• Gerber Graduates Wagon Wheels
• Just Tomatoes – dried veggies
• Puffed Grain Cereals
• Plain, unsalted rice cakes
• Popcorn-flavored rice cakes
• Raw Chocolate Nibs
• Healthy Bunch Popsicles
• Healthy Bunch Creamsicles
• Healthy Bunch Fudgesicles

Cooking, Baking & Miscellaneous Items

• Panko crumbs
• All Fiber Cereal, original
• Fiber One Cereal, original
• Wheat Germ
• Raw Chocolate Nibs
• Non-fat dried milk
• Canned pumpkin
• Protein Powder
• Nut butters, with no salt or added anything
• De-fatted, powdered peanut butter
• Torani Syrups, sugar-free
• DiVinci Syrups, sugar-free
• Just Tomatoes – dried veggies
• Frozen squash
• Frozen fruit – no sugar added
• Lemon Juice
• Lime Juice
• Silken tofu
• Gelatin
• Minute Tapioca
• Bob’s Red Mill Gluten-Free Flour
• Bob’s Red Mill Arrowroot Powder
• Bob’s Red Mill Low-Carb Baking Mix

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