University of Miami Sports Nutrition Performance Guide
The Official Canes Grocery Guide
Lisa Dorfman, MS, RD, CSSD, LMHC—UM Sports Nutritionist
[email protected]
Lisa Dorfman, MS, RD, CSSD, LMHC
UM Sports Nutritionist
[email protected]
305-854-1065
How to Use This Guide
As a college athlete, you are striving to reach your personal best in sport, health and life.
Nutrition—what you eat and drink during training and competition can make the difference
between the average athlete and aspiring professional, the chronically injured and ill athlete and
those who maintain good health, and athletes who get through their workouts and daily
responsibilities and those who are energized and strive at all aspects of their lives.
This grocery guide can help you to find the best foods to meet the daily dietary demands of your
sport and help you prepare and recover from competition. The foods, fluids and sport foods on
this list highlight the best sources of:



And

vitamins and minerals
fibers and whole grains
lean protein from animal and plant sources
are prepared with minimal amounts of additives, preservatives, fats, saturated fats, trans
fats, sodium and cholesterol
While most healthy athletes ages 18-23 can benefit from the foods on this list, others may not.
This includes those with allergies or intolerances. For instance, if you have lactose intolerance,
milk and dairy products would not be appropriate for you. If you have high blood pressure, foods
or snacks prepared with too much salt and sodium would not be ideal. If you have
gastrointestinal issues such as irritable bowel syndrome, foods high in fiber may not be suitable
for you and those with heartburn or ulcers should stay clear of hot and spicy foods. Athletes with
celiac disease cannot consume gluten—the wheat protein found in whole grains and cereals since
it can cause cramping and diarrhea.
With any dietary or lifestyle change, check with your doctor or nutritionist before selecting new
foods even if they healthier. You can meet with Lisa for a nutritional evaluation to find out the
best foods for you to include. To make an appointment with Lisa call her directly at 305-8541065 or by email at [email protected].
Lisa Dorfman’s Sports Nutrition Performance Programs
Lisa Dorfman, MS, RD, CSSD, LMHC
UM Sports Nutritionist
Dietary Guide for Sports Training
Lisa Dorfman’s Hurricanes Sports Nutrition Performance Eating Program was developed exclusively for
the University of Miami athletes as a general food guide for training and competition. While each and
every athlete has varying needs for calories, protein, fat, carbohydrates, vitamins and minerals based on
many factors including their age, weight, height, sex, genetics, health status, fitness & training level, the
2400-calorie plan for female athletes and 3500- calorie plan for male athletes can be used as a
starting point for getting adequate nutrition, building energy and endurance, developing lean muscle
mass and strength and preventing issues such as dehydration, vitamin and mineral imbalances, and
deficiencies which can impact training and performance.
Additional calories may be required to meet the energy needs of more intense training athletes, larger
athletes, athletes training more than 2 hours each day, athletes combining strength and endurance training,
and those athletes with high metabolism. When additional calories are required, healthy food sources such
as fresh fruits, vegetables and whole grains, whole grains, beans and peas and lean proteins like chicken,
fish, seafood, turkey, egg whites, and non-fat dairy are recommended.
Program Description
The program is suitable for healthy athletes ages 18-23. The program is moderately high in protein and
complex carbohydrates and low in fat, saturated fat and sodium. For men, the calories and fat composition
is 3500 calories & 116 grams, and for women, it is 2400 calories and 80 grams of fat daily. Typically,
restaurant dishes have challenges meeting the calorie and fat needs of most eaters and even exceed the
portion guidelines for athletes. Excessive calorie and intake is associated with obesity, type II diabetes,
high blood pressure, joint pain, injury and delayed recovery from injury, illness, training and competition.
The Hurricanes Sports Nutrition Performance Program
Dietary Guide for Fitness and Sport
Recommended Daily Food Servings:
Men: 3500 calories
393 g carbohydrates (46%) 220 grams protein (26%), 108 grams fat (28%)…







4 cups low fat milk, yogurt or dairy equivalent
9 pieces fruit (1 cup juice = 2 fruits)
3 cups vegetables or salad +
4 cups grains or starchy vegetables plus 4 slices bread
20 oz protein or protein substitutes—140 grams protein
12 tsp fat –60 grams
9 cups -2 liters water, sport drinks, sugar free tea, low cal fluids+
Food Servings and equivalents:
Food Group
portion size
calories
C (GM) F (GM) P (GM)
Protein*
Starch/Bread*
Vegetables*
Fruit
Dairy*
Fat/oils
55-80
70-90
50
50-70
80-100
45
0
15
5
15
12
0
1 oz
1 bread/1/2 cup
1 cup
1 piece
1 cup
1 tsp
1-9
1+
1+
0
0+
5
7-9
3-5
3
0
8
0
*varying fats depending on prep, sauces, oils, other additions
Menu example—Men
3500 calories
393 g carbohydrates (46%) 220 grams protein (26%), 108 grams fat (28%)…
Breakfast
1.5 c ww, low sugar cereal
1 c low fat milk
1 banana
1 egg white omelet w/
Ham
1 cup OJ
Lunch
1 cup OJ
2 c salad
8 oz chicken grilled
1 tbls salad dressing
1 bag baked chips
Dinner
1 cup veg soup
1 dinner roll
1 cup green salad
10 oz lean steak
1 cup rice and beans
cooked vegetables
Snack
Sport bar
Water
snack
1 smoothie with whey
and lowfat milk
snack
1 cereal bar
water
Hurricanes Sports Performance Nutrition Program
Lisa Dorfman, MS, RD, CSSD, LMHC
UM Sports Nutritionist
[email protected]
Women 2400 calories
288 g carbohydrates (49%) 167 grams protein (28%), 61 grams fat (23%)
 4 cups low fat milk/dairy or equivalent
 4 pieces fruit (1 cup juice = 2 fruit servings)
 3 cups vegetables or salad
 2 cups starchy vegetables cereals or grains + 2 slices bread
 15 oz protein—105 grams
 6 tsp fat—30 grams fat
 9 cups minimum water, tea, fluids+
Food Servings and equivalents:
Food Group
portion size
calories
C (GM) F (GM) P (GM)
Protein*
Starch/Bread*
Vegetables*
Fruit
Dairy*
Fat/oils
1 oz
1 bread/1/2 cup
1 cup
1 piece
1 cup
1 tsp
55-80
70-90
50
50-70
80-100
45
0
15
5
15
12
0
1-9
1+
1+
0
0+
5
7-9
3-5
3
0
8
0
*varying fats depending on prep, sauces, oils, other additions
Menu example--Women
2400 calories
288 g carbohydrates (49%) 167 grams protein (28%), 61 grams fat (23%)
Breakfast
1 c ww, low sugar cereal
1 c non fat milk
1 banana
1 c OJ
Lunch
1 c melon
2 c salad
6 oz chicken grilled
1 tbls salad dressing
6 ww crackers
Snack
1 apple
snack
1 smoothie with
Low fat milk
Dinner
1 cup veg soup
1 dinner roll
1 cup green salad
8 oz grilled fish
½ cup rice and beans
1 c cooked vegetables
snack
1 yogurt
Consume adequate fluids through water, sport drink, unsweetened tea or sugar free soft drinks, flavored low sugar
waters, nonfat milk, and smoothies
Snacks/beverages recommended for energy
Fresh fruit, veggies, low fat crackers, flatbread, yogurt, whole grain crackers or cereal, pretzels or baked chips
All rights reserved. No part of this handout can be reproduced without the author’s written permission.
Grocery Lists—Publix, Winn Dixie, Whole Foods, Wild Oats and Gardner’s Markets
Protein Foods
Eggs, beef, poultry, fish, dairy—low fat
Approx 75 calories/ounce, 7 grams protein; 0-5 grams fat
Eggs and Egg Products:
Portion Size = 1 egg or equivalent
Egg whites—fresh or Eggology, Organic Valley or similar brand liquid egg whites
Egg Beaters, original & flavors
Eggland’s Best Eggs (1 egg= 1 protein serving + 1 tsp fat)
Fleischmann's Egg Beaters (Frozen; Refrigerated)
Gold Circle Farms Omega-3 Eggs
Gold Circle Farms Omega-3 Liquid Eggs
Morningstar Farms Better'n Eggs Real Egg Product
Morningstar Farms Scramblers
Nabisco Egg Beaters Papetti’s Fat Free Liquid Egg Product
Papetti’s Healthy Morning Frozen Egg Substitute
Second Nature No Cholesterol Real Egg Product
Beef—3 oz
Brisket flat half
Roast and steak—top round, eye round
Round tip roast and steak
Round and Side steak
Top sirloin steak & Sirloin tip
Top and bottom round roast and steak
Pork—3 oz
Boneless Smoked Ham (95% Lean)
Healthy Choice Dinner Honey Ham
Hormel Light & Lean Boneless Ham
Hormel Extra Lean Smoked Pork Chops Loin, Tenderloin Roast
Louis Rich Baked Cooked Ham Dinner Slices
Poultry—3 oz
Chicken—white meat best, without skin
Natures Best Chicken Tenderloins
99% fat free turkey breast, chicken—smoked ok too
Purdue Shortcuts—grilled Italian, honey roasted, southeastern, and original
Quail, breast, no skin
Turkey, breast, no skin & Just Perfect Turkey breasts
Game—3 oz
Antelope
Buffalo –bison
Elk –sirloin patties
Emu
Goat
Ostrich, ground
Quail—Manchester Farms premium pre seasoned
Venison
Wild Boar
Fish—4oz
Barramundi (Us Farmed)
Bass (farmed)
Catfish (US Farmed),
Cod—Pacific (Alaska Longline or trawled)
Crayfish (US Farmed),
Haddock
Halibut—Pacific
Herring: Atlantic/Sardines
Mahi Mahi (US Atlantic troll/pole)
Monkfish
Mullet—striped
Orange Roughy
Perch
Pollack (Alaska Wild)
Salmon (Alaska Wild)
Tilapia (US Farmed)
Salmon—Vita sliced smoked nova
Sea trout, Shark, Sheepshead, Smelt, Snapper, Sturgeon,
Striped Bass (Farmed)
Sturgeon—caviar (farmed)
Tilapia—US farmed
Trout—rainbow (farmed)
Tuna Albacore (BC, US troll/pole)
Tuna—skipjack (troll/pole) or Big eye, yellow fin
Wreckfish
Whole Catch Tuna Steaks
Whole Catch Cooked Shrimp & Pink Shrimp
Whole Catch Wild Mahi Mahi Filets
Whole Catch Atlantic Cod Filets
Shellfish—4 oz
Clams— Farmed or Wild
Crab—Trans Ocean, Icicle crab supreme, Kamini Crab, natural, snow, stone, dungeness or
imitation Surimi
Lobster—imitation lobster, Pacific or Baja Wild
Mussels—farmed or wild
Scallops—Bay (farmed) or Sea, Canada and Northeast
Shrimp (US Farmed or Wild)
Squid—Jumbo gulf or Californian
Oysters—farmed, water packed
Chicken of the Sea Salmon and tuna Pouch
Healthy Choice Frozen Seafood—plain
Luncheon Meats
0- 3 g fat
Applegate Farms Turkey, ham and chicken sliced
Armour Extra Lean Ham
Armour Premium—ham, honey ham
Butterball Deli Thin Sliced
Butterball Fat Free Turkey Bologna
Butterball Turkey Ham
Butterball Fat Free!
Deitz and Watson (Winn Dixie)
Healthy Choice
Hillshire Farms Deli Select
Hillshire Farms Fat Free Premium Lunchmeat
Hormel Chunk—chicken & turkey
Hormel Light & Lean
Louis Rich Carving Board Meats
Louis Rich Cold Cuts
Luncheon Meats—
Publix:
Turkey—oven roasted or smoked
Healthy Ones Honey Cured Ham and Roast Beef
Russer smoked ham
Vegetarian Substitutes
≤400 calories, 10 grams fat
Amy’s Veggie Burger (Veggie, Texas, All American) Boca Burger (Garlic, Vegan, Amy’s
(Beans & Rice Burrito; Bean & Cheese
Burrito; Black Bean Enchilada; Ravioli with
Sauce; Country Dinner)
Amy’s Light in Sodium Frozen Entrees
Amy’s Vegetable Pot Pie, Non Dairy
Amy’s Mexican Tamale Pie
Amy’s Shepherd Pie
Amy’s Brown Rice & Vegetables Bowl
Bean Cuisine (Barcelona Red Beans/Radiatore; Country French Bean/Genelli; Florentine
Beans/B bowties; Mediterranean Black Beans/Fusilli)
Franklin Farms Veggie burger (100 cal; 14 gm protein)
Grilled Vegetable, Onion) Frieda’s Tofu (firm; soft)
Garden Burger (Garden Vegan, Veggie Medley, Sante Fe, Portabella, and Roasted Vegetable)
Green Giant Harvest Burgers for Recipes Health is Wealth Yummie Burger
Hickory Sizzler Tofu Grills
Lightlife Gimme Lean
Lightlife Smart Ground Original Lightlife Smart Dogs Fat Free
Lightlife BBQ
Lifhtlife Smart Menu Burger
Marjon Edamame (1/3 c =80 cal, 7 grams protein)
Meal Mart Vegan Falafel balls
Morningstar Farms Better 'n Burgers
Morningstar Farms Patties (Breakfast; Garden Grain; Garden Veggie)
Morningstar Farms Ground Meatless Morningstar Farms Spicy Black Bean Burger MoriNu Silken Tofu
Nasoya Lite Firm Tofu
Natural Touch Tex Mex
Shirataki Tofu Pasta
SuperBurger Tex Mex Original, Smoked
Yves meatless ground
Yves Lemon Herb Chicken Skewers
Dairy
Portion Size = 1 cup or 8 oz
60-80 calories; < 3 g fat
Milks—any brand fat free and 1 % fat
Buttermilk, Fat Free or Light (any)
Carnation Sweetened Condensed Skim Milk
Carnation Evaporated Skim Milk
Farmland Dairies 1% plus with Omega 3
Farmland’s Best Milk—1 % fat
Horizon Organic DAA Omega 3 reduced fat milk
Lactaid Milk—fat free and 1%
Nonfat Dry Powdered Milk
Soy, rice and almond milks and beverages
Portion Size = 1 cup or 8 oz
60-80 calories; < 3 g fat
Eden Blend Rice & Soy Beverage
EdenSoy Organic Soy Beverage
Rice Dream Enriched Non-Dairy Beverage
West brae West Soy Beverage
White Wave Silk
While Wave Silk Live Fruit Smoothie
Cheese
60-80 calories per serving—1 oz or 1 slice; < 3 g fat
Breakstone's Fat Free Cottage Cheese Cabot 75% Reduced Fat Light Cheddar
DiGiorno Parmesan Shredded
Fromageries Bel Light Semisoft Cheese Mini Babybel
Knudsen Free Nonfat Cottage Cheese Knudsen Lowfat Cottage Cheese & Fruit (Peach;
Kraft fat free mozzarella and cheddar cheese shredded
Kraft fat Free grated Topping
Kraft Parmesan, grated
Kraft Philadelphia Free Fat Free Cream Cheese (all) Laughing Cow Light Wedges (all)
Light n' lively fat free and low fat Cottage Cheese
Maggio Nonfat Ricotta Cheese
Lifetime fat free and low fat cheese—all flavors
Philadelphia Cream Cheese Fat Free Soft
Sargento Fat-Free Ricotta
Sargento Mozzarella Reduced Fat Shredded Sargento Snacks String Light
Smart Beat Lactose-Free, Fat-Free Non-Dairy Slices
Sorrento Fat Free Ricotta
Yves Good Slice Soy Cheese (all)
Yogurt
60-100 calories/serving; < 2 grams fat ≤12 grams sugar per serving
Blue Bunny Lite 85
Breyers Light Fat Free Yogurt
Brown Cow Nonfat
Colombo Light Nonfat Yogurt
Colombo Classic Fat Free Fruit Yogurt
Dannon Fat Free Yogurt
Dannon Fat Free Creamy Fruit Blends
Dannon Light’N Fit Fat Free Yogurt
Dannon Fruit on the Bottom Yogurt
Horizon Organic Nonfat Yogurt
Horizon fat free
Publix fat free sugar free
Stonyfield Farm fat free
White Wave Cultured Soy Yogurt
Yoplait Heart Healthy Yogurt
Yoplait Light Fat Free Yogurt
Yoplait Nouriche Smoothie
Yoplait Original 99% Fat Free Yogurt/Fruit
Carbohydrate Rich Foods
Starches and Grains
60-80 cal/serving; ≤ 4 grams fat
Bread
80-100 calories; ≤ 2 grams fat
French loaf—1 slice
Baker’s Inn 100% whole wheat
Brownberry 12 grain bread
Brownberry Dutch Country 100% whole wheat
Brownberry 100% whole wheat
Country Delight 100% whole wheat
Earth Grains 100% whole wheat bread
Earth Grains Honey Whole Grain
Food for Life wheat & gluten free millet bread
Great Harvest High 5 Fiber Bread
Healthy Choice Hearty 100% whole grain
Healthy Choice Hearty 7-Grain
Healthy Choice Soft Honey wheat
Healthy Choice Soft multigrain
Kangaroo Salad pockets—whole grain
Nature’s Own Healthline 100% whole grain
Natural Ovens 100% whole grain
Natural Ovens Hunger Filler
Orowheat 100% Whole Wheat
Pepperidge Whole Grain Cinnamon Raisin
Pepperidge Farm Whole Grain (Hearty & Soft)
Roman Meal 100% Whole Wheat & whole grain
Roman Meal Whole Grain
Sara Lee Heart Healthy Plus 100% Multi Grain
Sara Lee Whole Grain White Bread
Torfagan mini pitettes & low carb pita
Western Bagels—The Alternative Bagel
Tortillas—less than 200 cal; 5 grams fat
Alvarado Street organic whole grain
Ezekiel whole grain
Food for Life Sprouted Corn
La Real whole wheat
Bagels, Muffins, Biscuits and Scones
Earth Grain Hearty Wheat Bagels
Hodgson Mill Bran Muffin Mix
Hodgson Mill Cornbread Mix
Hodgson Mill Whole Wheat Muffin Mix
La Tortilla factory Whole Wheat Wraps
Natural Ovens Better Wheat Buns
Natural Ovens Whole Grain Bagel Pepperidge Farm Whole Wheat Bagels
Pepperidge Farm Whole Wheat English Muffins
Sara Lee Heart Healthy Whole Wheat Bagels
Thomas 100% Whole Wheat Bagels
Thomas Hearty Whole Grain English muffin
Thomas Sahara Multi Grain Pita Bread
Tumaro’s Soy-ful Heart Multi Grain Tortilla
Vitamuffins (100 cal, 0 fat)
Weight Watcher’s bagels
Wild Oats Organic Whole Wheat Bagels
Wild Oats Whole Wheat Mini Pita Bread
Other Starchy Products:
Majon Polenta
Won Ton Wrappers 3=1 starch
Breakfast Foods
Cereals, cold--1/4 cup to 1- ½ cup/serving; ≤ 100 calories, 12 grams sugar, 3
grams fat
Arrowhead Mills Amaranth Flakes ,Bran Flakes , Bulgur Wheat , Coco O’s,
Multi-Grain Flakes, Oat Bran Flakes, Perfect Harvest, Shredded Wheat, Organic
Breakfast O’s, Multigrain Shredded Spoonfuls, Weetabix Crispy Flakes,
Shredded Oats
Benefit Simply Fiber
General Mills Cheerios, Total, Wheat Chex ,Wheaties
Healthy Choice Low Fat Granola
Health Valley 98% Fat-Free Granola, Amaranth, Fiber 7, Oat Bran
Kashi Good Friends Cinnamon Raisin Crunch, Organic Promise, 7 Whole Grain Flakes,
Whole Grain Puffs, Whole Grain Nuggets,
Kay’s Natural Protein cereal—low sugar
Kellogg's All Bran, Complete Wheat Bran Flakes, Smart Start
Nature’s Path Flax Plus Raisin Bran, Optimum Slim, corn flakes
Post 100% Bran
Post Grape-Nuts
Post Shredded Wheat
Quaker Oat Bran
Uncle Sam Wheat & Flaxseed
Weetabix Whole Wheat Cereal
Cereals, Hot—1/2 cup; 80-100 calories per serving; 15 grams carbohydrates
Ancient Harvest Quinoa Flakes
Bob’s Red Mill Oatmeal
Fantastic Foods Hot Cereal
Kashi Heart to Heart
Mother's Oat Bran Hot Cereal
Mother’s Oatmeal
Nature’s Path Oatmeal
Quaker Oat Bran
Quaker Instant Oatmeal
Quaker Old Fashioned Oats
Quaker Multigrain Hot Cereal
Quaker Quick'N Hearty Microwave Oatmeal
Wheatena Hi Fiber Wheat Cereal
Breakfast Bars/Snack Bars ≤ 100 calories per serving; 15 grams carbohydrates; ≤3 grams
fat; ≤ 10 grams sugar
All-Bran Bars
Barbara’s Bakery Multi Grain Cereal Bar
Cascadian Farm Multi Grain Granola Bars
Country Choice Oatmeal Squares
Health Valley Low Fat Cereal Bars
Health Valley Fat-Free Fruit & Granola Bars
Kellogg’s Cereal & Milk Bars
Nature’s Choice Multigrain Cereal Bars
Nature’s Path Organic Toaster pastries
Nutri-Grain Cereal Bars
Post Low Fat Cereal Bars
Puffins Cereal & Milk Bars (all except Peanut Butter & Chocolate)
Quaker Chewy Low Fat Granola Bars
Quaker Fruit & Oatmeal Bites
Quaker Low Fat Fruit and Oatmeal Bar
Pancakes and Waffles—80-100 calories/ serving; 15 grams carbohydrates;
≤3 grams fat
Arrowhead Mills Buckwheat Pancake/Waffle
Arrowhead Mills Oat Bran Pancake/Waffle
Arrowhead Mills Whole Wheat Bread Mix
Aunt Jemima Whole Wheat Pancake Mix
Bob’s Red Mill 10 Grain Pancake/Waffle
Bob’s Red Mill 100% Whole Wheat Bread Mix
Bob’s Red Mill Spiced Apple Bran Muffin Mix
Eggo Low Fat Waffle
Hodgson Mill Whole Wheat Pancake Mix
Hodgson Mill Flax & Soy Buttermilk Pancake Mix
Kashi Go Lean Waffles
King Arthur Oatmeal Pancake Mix
King Arthur Whole Grain Baking Mixes
Nature’s Path Buttermilk Pancake Mix
Pancake Syrup—low sugar &/or organic
Aunt Jemima lite syrup
Northwoods
Rodeenberry’s
Santini Maple organic syrup
Beans/legumes—80 calorie serving; 15 grams carbohydrates, ¼ – ½ cup
Bush’s Beans
Amy’s Organic Vegetarian Beans
B&M Baked Beans (Barbecue; Brick Oven; Extra Hearty; Red Kidney; 99% Fat Free; with
Honey; Yellow Eye)
Campbell's Old Fashioned Beans—BBQ and traditional
Eden Organic Beans (dry; canned)
Fantastic Foods Black Bean and Refried Bean Dips
Green Giant Beans—BBQ and Italian
Guiltless Gourmet Bean Dips
Health Valley Fat-Free Honey Baked Beans
Old El Paso Beans, Fat Free Refried Beans
Progresso Black Beans/Chick Peas
Van Camp’s—Brown Sugar Beans; Fat Free Baked-Beans; Mexican Style Chili Beans;
Vegetarian Beans in Tomato Sauce
Van Camp's New Orleans Style Red Kidney Beans
Pizza—approximately 220 calories per slice, ≤3 grams fat
Amy’s Pizza—Roasted Vegetable; Mushroom Olive; Veggie Combo
Bravissimo—Roasted Vegetable, Spinach Mushroom, Cheese
Healthy Choice French bread—Cheese, Supreme
Lean Cuisine Pizza Bread
Tombstone Vegetable Light
Power Pizza—1 slice with lite cheese, whole grain & veggies
Pasta, Cous Cous—1/2 cup; 80 calories per serving; 15 grams carbohydrates
All Varieties of dry or fresh (unfilled)
Barilla Plus Pasta
BioNature Organic
DeCecco with spinach
Earth’s Best Mini Cheese Ravioli
Eden Biodynamic Rye Spirals
Eden Organic Parsley Garlic Spaghetti
Eden Organic Spinach Ribbons, Spirals (Kamut, Rice), Genelli
Fantastic Whole Wheat Couscous
Healthy Harvest Whole Wheat Pasta
Hodgson Mill Couscous with Flax & Soy
Hodson Mill Whole Wheat Pastas
Hodson Mill Whole Wheat Egg Noodles
NutriKitchen Whole Soybean pasta (high protein)
Pasta Joy Brown Rice pasta
Ronzoni Healthy Harvest Whole Grain Pasta
Simply Asia Noodle Bowls
VitaSpelt Whole Grain Pasta
Whole Foods 365 Organic Cheese Tortellini—5=1 starch (20% iron)
Potatoes—1/2 cup, 80 calories/serving; 15 grams carbohydrates
Baked potato
Sweet potato
Barbara’s Mashed potato
Rice and Rice Mixes—1/2 cup; 80 calories per serving; 15 grams carbohydrates
Brown, black or wild rice
Uncle Ben’s Whole Grain Ready Rice
Thai Kitchen Stir-Fry Rice Noodles
Rice Expressions Brown Rice
Snack Foods
Crackers—80 calories per serving; 15 grams carbohydrates
Ak-Mak 100% Stone Ground Whole Wheat Cracker
Carr’s Table Water Crackers
Eden Brown Rice, vegetable, sea vegetable crackers
Edward and Sons Brown Rice Snaps
Finn Crisp Caraway Rye Crispbread
Genisoy soy crisps
Gold n’ Krackle Strips
Health Valley Fat-Free Crackers
Health Valley Graham (Amaranth, Oat Bran)
Healthy Choice Crisps (Cinnamon Raisin; Herb)
Hol Grain Brown Rice Crackers
Kavli All Natural Whole Grain Crispbread
Lunberg brown rice cakes
Manischewitz Matzo Crackers
Nabisco Grahams & Honey Maid Grahams
Nabisco Premium Saltine Crackers with Multi Grain
Natural Rye Crisp
Neva Betta whole wheat Cuban crackers
Olde Cape Cod Oyster Crackers
Old London Melba Toast
Real Foods Corn Thins—organic
Ry Krisp Fat Free
Sakata Rice Crackers
Sharwood’s Indian Puppodins
Wasa Original Crispbread
Whole Foods 365 rice crackers
Wild Oats Just Wheats Crackers
Chips--80 calories per serving; 15 grams carbohydrates
80-100 calories/serving; ≤ 3 grams fat
Frito Lay Baked Lays
Frito Lay Baked Tostitos
Guiltless Gourmet Baked Tortilla chips—all
Kettle Bake Potato Chips
Lay’s Baked Potato Chips
Pringle Potato Chips, fat-free
Skinny Natural Corn Chips, original
Pretzels--80 calories per serving; 15 grams carbohydrates
Newman’s Own Unsalted Rounds
Penny Sticks Oat Bran Pretzel Nuggets
Pepperidge Farm—pretzel goldfish snack Mix Pretzels
Pretzels, unsalted
Rold Gold Tiny Twists—cheddar cheese, fat-free, honey mustard
Royal Gold Pretzels
Snyder’s Multi Grain Pretzels
Snyder’s Sourdough Nibblers—regular, fat-free
Snyder’s Mini’s—unsalted, regular, sticks
Snyder’s Olde Tyme Pretzels
Popcorn--80 calories per serving; 15 grams carbohydrates
Act II Light, microwave
Betty Crocker Fat Free Pop Secret (Butter; Natural)
Cracker Jack Fat Free Butter Popcorn
Healthy Choice Microwave Popcorn
Jolly Time Healthy Popcorn
Orville Redenbacher 100% Popcorn Cakes
Orville Redenbacher Smart Pop
Pop Secret 94% Fat-free, microwave
Quaker Fat Free Corn Cakes
Quaker Pop Corn Mini Cakes
Weight Watchers Smart Snackers Popcorn ~
Carbohydrate Rich—Lower calorie, Foods
Fruits
Approx 60 calories/serving; 15 grams carbohydrates
Fresh—1 piece or 60-especially berries, oranges/grapefruits, melon, pineapple, watermelon,
apples, pears, peaches,
Frozen:
Whole Foods 365 brand—or frozen without extra sugar—1 cup
Canned in water or unsweetened juice - 1/2 cup
Dried:
Goji Berries—1/4 cup = 2 fruit servings
Fruit related items:
FruitTrekker Bars—1 bar = 2 fruit servings
Tropicana Fruit Strips
Clif Kid Twisted Fruit
365 Organic Fruit Strips
Stretch Leather fruit Strips
FruitFull Fruit Pops
Sensible Foods dehydrated fruit
Vegetables
25-50 calories/serving = 1 cup raw, ½ cup cooked
Fresh—all especially broccoli, spinach, asparagus, tomatoes, carrots, peppers,
Greens—watercress sunflower Group pea greens
Canned—sodium free or drained and rinsed
Whole Foods Today’s Harvest Veggies
Cascadian Farms Boxed Organic Frozen Vegetables
Campbell’s Tomato Juice (Low Sodium; Regular)
Clamato Deliciously Zesty Tomato Cocktail
Green Garden Organics
Hain 100% Pure Carrot Juice
Hain Vegetable Juice
Healthy Request Vegetable Juice
Heinz Fancy Tomato Juice
Sunflower Greens Pea Greens and Spinach
V8 100% Vegetable Juice (Original; Spicy Hot
Fat Servings—Dressings, Sauces, Nuts, etc.
45-50 calories per serving; ≤ 5 grams fat
Butters Oils and Cooking Sprays
Crisco Cooking Spray
I Can’t Believe It’s Not Butter Spray or nonfat tub
Napa Valley Harvest Oil Spritzer
Mazola No Stick Corn Oil Cooking Spray
Pam
Spectrum Naturals Cooking Sprays
Tryson House Seasoning Mists
Weight Watchers Buttery & cooking spray
Wesson No-Stick Cooking Spray
Margarine and Spreads
Benecol
Brummel & Brown Spread
Butter Buds (Butter Flavored Mix; Sprinkles)
Nut Butters
Jif Reduced Fat Peanut Spread
Peanut Wonder—best choice!
Peter Pan Smart Choice Peanut Butter
Skippy Reduced Fat Peanut Butter
Smucker's Natural Reduced Fat Peanut Butter
OILS
Almond oil
Canola oil
Olive oil
Crisco Natural Blend
Walnut Oil
Wesson Pure Best Blend
Salad Dressings
Annie’s Naturals No-Fat Dressings
Annie’s Naturals Low Fat Raspberry Vinaigrette
Estee Low Calorie Italian Dressing
Featherweight Salad Dressings—French, Italian
Girard's Fat Free Salad Dressing
Good Seasons Fat Free Dressing Mix
Hellman’s Fat Free Dressing
Hellman’s Low Fat Mayonnaise
Henri’s Fat Free Salad Dressings
Hidden Valley Fat Free Dressing
Knott’s Lowfat Raspberry Vinaigrette
Kraft Free/Fat Free Dressing
Kraft Fat Free Mayonnaise Dressing
Kraft Miracle Whip Free/Lite Dressing
Marie's Fat Free Dressings
Seven Seas Fat Free Dressing
T. Marzetti Fat Free Salad Dressing
Walden Farms Fat Free Dressing
Wishbone Fat Free Dressing
Fat Servings—Nuts and Seeds—1/2 oz
Almonds, Chestnuts, Peanuts, Pistachios, Walnuts
Seeds: poppy, pumpkin, sesame, squash
Bacon—1 serving
Canadian Bacon
Lightlife Smart Bacon
Louis Rich Turkey Bacon
Mr. Turkey Turkey Bacon—maple, regular
Oscar Mayer Canadian-Style Bacon
Spices and Sauces—For Flavor!
Pasta Sauce
¼ cup= less than 130 calories; 5 grams fat
Whole Foods 365 brand marinara sauce—mushroom and tomato basil
Classico Pasta Sauce (Spicy Red Pepper; Fire Roasted Tomato; Roasted Garlic;
Portobello Mushroom) Colavita Marinara
Contadina Marinara
Healthy Choice Alfredo Sauce (¼ cup)
Healthy Choice Mediterranean Harvest (Burgundy; Roast Garlic)
Mama Rizzo’s Spicy (Mushroom & Onion; Tomato Basil & Garlic)
Muir Glen (Portobello Mushroom; Balsamic Roasted Onion; Garden Vegetable; Italian
Herb; Garlic Roasted; Garlic & Onion; Chunky Tomato & Herb; Mushroom Marinara
Cabernet Marinara; Green Olive; Tomato Basil; Sun Dried Tomato)
New Organics (Tomato Basil; Roasted Garlic; Sun Dried Tomato)
Prego (Tomato & Basil; Garden Combo)
Pritikin Fat Free Tomato Basil
Ragu Light (Garlic Primavera; Tomato & Basil)
Walden Farm Calorie Free (Alfredo, Marinara)
Weight Watchers with Mushrooms
Salsa and Dips
Desert Pepper Trading Company Bean Dip, Chili Con Queso, Salsa Duino
Eatsmart Salsa Con Queso—Fire Roasted Salsa, Sweet Salsa, Tres Bean Dip
Enrico’s Chunky Style Salsa
Green Mountain Gringo Salsa
Guiltless Gourmet Bean Dips & salsa
Hunt’s Home-style Salsa
Land O Lakes No Fat Dips
Louise’s Fat Free Dips
Marie’s Salsa—chunky tomato, roasted garlic
Muir Glen Salsa
Newman’s Own Salsa
Old El Paso Black Bean Dip, Homestyle Salsa, Thick ‘n Chunky
Smart Temptations Fat Free Salsa & Mild Pinto Bean Dip
T Marzetti’s Fat Free Veggie Dip
The sauces on this list may contain sugar and sodium, some however are
calorie free
Pacific Chicken, Turkey and Mushroom Gravy
Barbeque Sauce
Chili Sauce
Cocktail Sauce
Enchilada sauce
Heinz Fat Free & Home-style Gravy
Hot pepper sauce
House of Tsoy Spicy brown bean sauce
Ketchup
Picante sauce or salsa
Mustard
Nasaya Asian Table Wasabi Ginger sauce
Steak sauce –Lea and Perrins, A1
Tomato paste
Worcestershire sauce
Spices and Seasoning
Gourmet Garden
McCormick Flavor Medleys (all)
McCormick Salt Free Seasoning (all)
McCormick Spice Blends (all)
Mrs. Dash (all)
Condiments
Horseradish
Ketchup
Mustard
Relish
Vinegars
Easy to Prepare Meals in the dorm or on the road
Frozen Meals--≤ 400 calories, 10 grams fat
Boost protein with South Beach or Zone Perfect
Limit fat and calories with Healthy Choice, Michilina’s Lean Gourmet or Weight Watcher’s
Smart Ones
Go vegetarian with Amy's, Linda McCartney, Green Guru, Celentano Vegetarian, Mon Cuisine,
or Gardenburger Meals.
Go Organic with Moosewood, Seeds of Change or Organic Classics.
Lower Sodium—Amy’s
Lean Cuisine Spa Cuisine—includes whole grains
Lean Cuisine Dinnertime selections features more veggies
Bird’s Eye Voila Frozen Meals
Budget Gourmet Light & Healthy (Rigatoni in Cream Sauce, Broccoli & Chicken)
Celentano Roasted Vegetable Lasagna
Ethnic Gourmet chicken Marsala and chicken tendora
Forkless Gourmet Vegetarian Feast Bun Meal
Green Giant Create a Meal (Sweet & Sour Stir Fry)
Healthy Choice meals
Kashi Southwest chicken
Lean Pockets (Chicken Broccoli Supreme; Chicken Parmesan)
Lean Cuisine Bowls (most, check sodium)
Lean Cuisine (most, check sodium)
Lean Cuisine Cafe Classics (most, check sodium) Lean Cuisine Homestyle
Lean Cuisine Spa Cuisine with Whole Grains
Weight Watchers 97% Fat Free (Broccoli & Cheese
Potato; Fettuccini Alfredo; Macaroni & Cheese)
Weight Watchers International Selections (Peking Style
Rice & Vegetables; Spicy Penne Pasta & Ricotta)
Trader Joe's Thai Style Massaman Chicken
Weight Watchers (Lasagna; Macaroni & Beef; Penne
Soups
Amy’s organic soups—low fat cream of tomato, low fat split pea
Fantastic Foods Soups & Cups
Health Valley Organic Lentil, Black bean and chili
Health Valley No Salt Added Soups
Healthy Choice Soups
Imagine Creamy Buttersquash, tomato or carrot soup
Pacific Organic Chicken, Beef and Vegetable Broth
Progresso 99% Fat Free Soups
Whole Foods/Wild Oats Homemade soups
 Split pea
 Minestrone
 Classic lentil
 Beef and mushroom
 Butternut squash
Campbell's Healthy Request Soups
Campbell’s Condensed Soups—except cream soups
Campbell’s Condensed Reduced Fat—cream of broccoli, cream of Mushroom
Campbell Low Sodium Chicken Broth
Hain 99% Fat Free Soup
Pepperidge Farm Soup—black Bean; Crab; French Onion; Gazpacho, Shitake)
Swanson broths
Weight Watchers 99% Fat Free Soup
Desserts
Ice cream, sorbets and frozen yogurt
Ben & Jerry’s Frozen Yogurt (low fat)
Ben & Jerry’s Sorbet (fat-free) Breyers 98% Fat Free Ice Cream (all) Breyers Frozen
Yogurt
Breyers Light Natural Vanilla Haagen Dazs Sorbet Fat Free (all) Healthy Choice
Low Fat Ice Cream Ice Cream (fat free; low fat) Italian Ices (any)
Sherbet/Sorbet— Haagen Daz
Yogurt, frozen
Whip and Dip Vanilla or chocolate cream; fat free sugar free yogurts
Dessert Toppings
Hershey’s sugar free syrup
Lets Do Sprinkelz—gluten free
Smucker’s sugar free hot chocolate, caramel and strawberry topping
Other Frozen Desserts
Blue Bunny Sugar Free Pop
Breyers No Sugar Added Fruit Bar
Dannon Chocolate Sorbet Bar
Dannon Raspberry Sorbet & Vanilla Yogurt Bar
Dole Fruit ‘N Juice Bars
Edy’s/Dreyer’s Whole Fruit Bars
Fruitful Cream Bars
Good Humor Sugar Free Creamsicle Pop, Sugar Free Ice Pop, Fat Free Fudgsicle Bar
Haagen Dazs Frozen Sorbet Bars
Healthy Choice Fudge Bar
Healthy Choice Strawberry & Cream Bar
Minute Maid Juice Bar
Skinny Cow Fat Free Fudge Bar
Tropicana Fruit Juice Bars
Welch’s Fruit Juice Bars
Whip n Dip
Whipped Cream, Coffee Creams
Cool Whip Fat Free Whipped Topping
Kraft Fat Free Whipped Topping
Puddings and Gelatin
Del Monte Fat Free Pudding Cups
Del Monte Pudding Cups (Banana, Butterscotch)
Hunts Fat Free Snack Pack Pudding
Hunts Snack Pack Juicy Gels
Jell-O Americana Fat Free Tapioca
Jell-O Fat Free/Sugar-Free Pudding & Pie Filling
Jell-O Free Fat Free Pudding Snacks
Baked Goods--80 calories per serving; 15 grams carbohydrates
Angel food cake (any)
No Pudge Brownie Mix
Candy
Licorice Sugar Free
Gummy Bears Sugar Free
Chewing Gum Sugar Free
Ard Candy Sugar Free
Let’s Do Organic Jelly Gummi Bears
Sharkies
Seitenbacher Gumhats
Soken Seaweed Candy
Cookies—80 calories per serving; 15 grams carbohydrates
Archway Fat Free Cookies
Barbara's Bakery Fat Free Mini Cookies
Health Valley Fat-Free Cookies
Heavenly Desserts Sugar free meringue
Hershey’s Sweet Escapes Bars Hostess Lights Twinkies
Hostess Low Fat Chocolate Cup Cake
Miss Meringue Classiques Meringue
Nabisco Fat Free Newtons
Nabisco Reduced Fat Nilla Wafers
R.W. Frookie Fat Free! Brownies & Cookies
R.W. Frookie Low Fat Fruitins
Whole Foods 365 Meringue
Beverages—non sport
Water
Crystal Light
Diet Soda
All Bran Fiber Drink Mix
Flavored unsweetened water
Kellogg’s Protein water
Kool Aid—sugar free
Propel
Sugar Free Red Bull
Sugar Free Ice Tea—Arizona, etc
V-8 Diet Splash
Wyler’s Sugar free
Beverages—Sport
Gatorade
G2
Accelerade
Harvest Bay Coconut Water—Original and Acai
Beverages—electrolyte replacement, no cal
Ionic Fizz
Nuun
E-Mer-Gen-C
Sport Bars & Shakes
MuscleMilk Bars and Shakes—NCAA legal
PB & Whey (140 cal, 10 grams whey
PowerBar
Vegan Shakes &Bars
Kashi Go Lean shakes
Revival shakes
Spiru-Tein shakes and bars
Coffee, Hot Drinks & Coffee Creamers
General Mills International Sugar free deaf Suisse mocha & chai latte
Borden Cremora Non Dairy Creamer (fat-free/lite)
Carnation Coffee-Mate Fat-free Non-Dairy Creamer
Country Delight Non Dairy Creamer
International Delight Gourmet No Fat Creamers (all)
Land O Lakes Gourmet Fat Free Half & Half