SUPERMARKET SAVVY® Brand-Name Shopping List Including Carbohydrate Choices

Use this list as a tool to help you select healthful foods. In general, the foods listed are trans fat free, low in fat and saturated fat, while moderate in sodium and fiber. Specific nutrient criteria are given for each food category. Nutrition information is based on the serving size as specified on the product label . Be sure to pay attention to the Serving Size listed in green. Foods high in fiber ( >5g), low in sodium ( <140mg), and Good ( 8-15g) and Excellent ( >16g) Sources of Whole Grains are designated (see key on the bottom of each page). The number of Carbohydrate Choices (a system used by people with diabetes) is given— Q (6 to 10 grams of carbohydrate); – (11 to 20 grams carbohydrate); –Q (21 to 25 grams carbohydrate); — (26 to 35 grams carbohydrate); —Q (36 to 40 grams carbohydrate); and ˜ (41 to 50 grams carbohy- drate). The foods chosen for this list were evaluated based on manufacturer information from Nutrition Facts Labels. Inclusion of a food on this list does not imply an endorsement and is not meant to classify any food as “good” or “bad.”

TABLE OF CONTENTS Page BEVERAGES BEVERAGES Fruit 1 (0 g fat, Trans fat free, no added sugar ) Vegetable 2 Portion Size = 1 cup (8 oz) prepared or amount recommended to make 1 cup (8 oz). BREAD Bagels, Tortillas, Muffins 2 FRUIT JUICE (100% Juice) High in antioxidants. BREAKFAST Cereal (cold) 2 Bolthouse Farms 100% Juice (all)  — Cereal (hot), Bars, Entrees, 3 Dole 100% Juice (all)  — Pancakes/Waffles 3 Gerber 100% Juice (all)  — Hansen’s Natural Junior Juice (all)  – DAIRY Milk, Cream Substitutes/Toppings 3 Horizon Organic Orange & Grapefruit Juice  — Cheese, Yogurt, Alternatives, Eggs 4 Langer’s All Pomegranate Juice  —Q DESSERTS Cookies/Bars/Snack Cakes 4 Minute Maid 100% Juices (Apple; Orange; Cherry; Pink Ice Cream/Frozen Yogurt 5 Grapefruit; Pomegranate)  — Novelties, Bakery, Pudding 5 Minute Maid Heart Wise Orange Juice  —

 — ENTREES Main Dishes/Meals 5 Minute Maid Orchard’s Best 100% Fruit Juice (all)   — Pizza, Pasta, Potato, Rice, Soup 6 Mott’s 100% Apple Juice Mott’s 100% Juice Boxes (all)  — FATS/OILS Cooking Sprays, 6 Nestle Juicy Juice (all)  — Margarine, Nuts/Seeds, Oils 7  — Northland 100% Organic Juice (all) MEAT Beef, Pork, Poultry, Game, Analogs 7 Ocean Spray 100% Juice from concentrate (all)  — Processed, Fish/Seafood, 8 POM Pomegranate Juice  — Simply Orange (all)  — PRODUCE Fruit, Vegetables, Legumes 8 Sunsweet PlumSmart Juice  —Q

Sunsweet Prune Juice  ˜ SAUCES Salad Dressings, Sauces, 9 TreeSweet 100% Orange Juice  — Pasta Sauce, Salsa/Dips 9 TreeSweet Juice (Orange Pineapple; Pink Grapefruit)  – SEASONINGS/ Condiments, Spices/Seasonings 9 TreeTop 100% Apple Juice — INGREDIENTS Grains, Flour 9 Tropicana Healthy Kids Orange Juice  — Tropicana Pure Premium (all)  — SNACKS Chips, Pretzels, Popcorn, Crackers 10 Welch’s 100% Juice (Grape; White Grape)  —

 Low Sodium (<140mg) Good Source of Whole Grains (8-15g)  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Carbohydrate Choices: Q (6-10g), – (11-20g) , –Q(21-25g), — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 1

VEGETABLE JUICE—High in Antioxidants & Sodium BREAKFAST FOODS Bolthouse Carrot Juice – (< 3 g fat, > 2.5 g fiber, Trans fat-free) Campbell’s Tomato Juice (Low Sodium  ; Regular) Q Hain 100% Pure Carrot Juice Q CEREALS, COLD—Whole Grain Hain Vegetable Juice – Portion size = 1-oz, but varies from 1/3 cup to 1-1/2 cup, Odwalla Carrot Juice – check the label   –Q Our Family Tomato Juice Q Ancient Harvest Quinoa Flakes  — Heinz Fancy Tomato Juice Q Arrowhead Mills Amaranth Flakes   –Q V8 100% Vegetable Juice (Original Q ; Spicy Hot Q; High Arrowhead Mills Buckwheat Flakes — Fiber –; Low Sodium  –) Arrowhead Mills Multi-Grain Flakes Arrowhead Mills Shredded Wheat   —Q BREAD Back to Nature Heart Basics  —Q (< 3 g fat, < 1 g saturated fat, >2.5 g fiber, Trans fat-free) Back to Nature Granola  —Q Portion Size = 1 slice or 55 g, check the label Barbara's Bakery Multigrain Shredded Spoonfuls –Q Barbara’s Bakery Multigrain Puffins  –Q BREADS—Whole Grain Barbara’s Bakers Shredded Wheat  — – Arnold 100% Whole Wheat Bob’s Red Mill Apple Granola  —  –Q Arnold Double Fiber Cascadian Farm Cinnamon Crunch — – Baker’s Inn 100% Whole Wheat Bread Enjoy Life Foods Crunchy Flax   ˜ – Brownberry Grain Double Fiber Erewhon Crispy Brown Rice –Q – Brownberry 100% Whole Wheat Erewhon Raisin Bran   ˜ –Q Earth Grains 100% Whole Wheat General Mills Cheerios (Multi Grain; Original)  –   – Healthy Life 100% Whole Wheat General Mills Fiber One Raisin Bran  ˜  – Natural Ovens 100% Whole Grain General Mills Fiber One Shredded Wheat   ˜Q –Q Nature’s Own 100% Whole Wheat General Mills Whole Grain Total  –Q  – Oroweat Whole Grain Double Fiber General Mills Wheat Chex  ˜  –Q Pepperidge Whole Grain Double Fiber General Mills Wheaties –Q – Pepperidge Farm Whole Grain (Hearty & Soft) Health Valley 98% Fat-Free Granola (all)   ˜  – Roman Meal 100% Whole Wheat, Whole Grain Health Valley Flakes (Fiber 7, Oat Bran)  –Q  – Rudi’s Bakery 14 Grain Kashi Organic Promise (all)   ˜Q  – Sara Lee Heart Healthy Plus 100% Multi Grain Kashi GoLean Crunch   —Q — Sara Lee Whole Grain White Bread Kashi Heart to Heart   —  – Weight Watchers 100% Whole Wheat Kashi 7 Whole Grain Flakes  ˜  – Wonder Bread Light Wheat  –Q Kellogg's All Bran Complete BREAD PRODUCTS—Whole Grain Kellogg's Complete Wheat Bran Flakes  –Q Arnold Sandwich Thins  –Q Kellogg's Un-Frosted Mini-Wheat   ˜ Arrowhead Mills Whole Wheat Bread Mix  — Kellogg’s Raisin Bran  ˜ Bob’s Red Mill 100% Whole Wheat Bread Mix — Kellogg’s FiberPlus Antioxidant  ˜ Bob’s Red Mill Spiced Apple Bran Muffin Mix – Kellogg’s Smart Start   —Q Earth Grain Hearty Wheat Bagels ˜ Malt-o-Meal Mini Spooners   ˜ Hodgson Mill Bran Muffin Mix  — Malt-o-Meal Raisin Bran  — Hodgson Mill Cornbread/Whole Wheat Muffin Mix — Nature’s Path Flax Plus Raisin Bran  ˜ La Tortilla Factory Whole Wheat Wraps  — Nature’s Path Optimum Slim  —Q Natural Ovens Better Wheat Buns  — Nature’s Path Heritage Multigrain   —Q Natural Ovens Whole Grain Bagel  — Post Grape Nuts  ˜ Nature’s Path Organic Flax Plus Waffles  — Post Raisin Bran  ˜ Oroweat English Muffin (2X Fiber, Whole Grain  — Post Shredded Wheat   —Q Oroweat Sandwich Thins  – Quaker Oatmeal Squares  ˜ Pepperidge Farm Whole Wheat Bagels ˜ Quaker Multigrain Crisps  ˜ Pepperidge Farm Whole Wheat English Muffins — Quaker Whole Hearts –Q Sara Lee Heart Healthy Whole Wheat Bagels  ˜ Weetabix Whole Wheat Cereal  — Thomas 100% Whole Wheat Bagel Thins  –Q; Whole Grain English Muffin –Q; Multi Grain Pita Bread —  – Tumaro’s Soy-ful Heart Multi Grain Tortilla  Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Weight Watcher’s Pita Pockets  –Q  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Wild Oats Organic Whole Wheat Bagels ˜ Carbohydrate Choices: Q (6-10g), – (11-20g) , –Q(21-25g), Wild Oats Whole Wheat Mini Pita Bread  – — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 2

CEREALS, HOT—Whole Grain King Arthur Oatmeal Pancake Mix —Q

Portion Size = 1 cup cooked King Arthur Whole Grain Baking Mixes — Amy’s Hot Cereal Bowl (frozen) Multi-Grain ˜; Krusteaz Whole Grain Pancake/Waffle Mix — Rolled Oats ˜; Steel-Cut Oats ˜ Nature’s Path Buttermilk Pancake Mix — Archer Farms Brown Steelcup Oatmeal (frozen) —Q Nature’s Path Flax + Multigrain Pancake Mix ——— Arrowhead Mills 7 grain Hot Cereal   — Quaker Oatmeal Pancake Mix ——— Better Oats (all)  — Van’s Whole Grain Pancakes  — Bob’s Red Mill Rolled Oats  — Bob’s Red Mill 10 Grain  —; 5 Grain  –Q BREAKFAST ENTRÉES Country Choice Organics Oatmeal — (< 30% fat, < 90 mg cholesterol, < 600 mg sodium) Cream of Wheat Healthy Grain Instant  ˜ Portion Size = 1 item unless otherwise noted Dr. McDougall’s Oatmeal & Barley  — Amy’s Breakfast Burrito —Q Fantastic Foods Hot Cereals (all) —Q Jimmy Dean D-Lights Breakfast Bowl: Turkey Sausage, Kashi Heart to Heart  — Egg Whites, Potatoes, & Cheese – McCann’s Irish Oatmeal  — Lean Pockets Bacon, Egg & Cheese Pocket —Q; Ham, Mother’s Oatmeal (Regular; Instant)   –Q Egg & Cheese —Q; Quesadilla Breakfast; Sausage, Egg Nature’s Path Oatmeal Optimum Power  — & Cheese Pocket —Q Oatmeal, plain (any)  –Q Michelina’s Muffin (Canadian Bacon, Egg & Cheese; Quaker High Fiber Oatmeal  —; Instant Oatmeal Sausage, Egg & Cheese) –Q (Apples & Cinnamon; Maple & Brown Sugar) –; Smart Ones Breakfast Quesadilla Breakfast —; Canadian Multigrain Hot Cereal   —; Old Fashioned Bacon English Muffin Sandwich —; Stuffed Breakfast Oats  —; Simple Harvest Instant Oat meal  — Sandwich — Roman Meal Elements 100% Whole Grain   — DAIRY BREAKFAST BARS/PASTRIES (< 3 g fat, Trans fat-free) MILK—Good source of Calcium (>10% DV) Portion Size = 1 bar (< 3 g fat, < 1 g saturated fat, Trans fat-free) Barbara’s Bakery Multi Grain Cereal Bar (all)  –Q; Portion Size = 1 cup or 8 oz Fruit & Yogurt Bars (all)  — Eggnog (1/2% Milkfat) – Cascadian Farm Granola Bars (Vanilla Chip, Harvest Fat Free/Skim/Nonfat Milk (any)  – Berry)  —; Fiber Blueberry Pomegranate   — Light (1 % Lowfat) Milk (any)  – Country Choice Oatmeal Squares (all) ˜ Sweetened Condensed Skimmed Milk – 1 oz =  –Q Health Valley Low Fat Cereal Bars (all)  —; Fat-Free Buttermilk, Fat Free or Light (any) – Fruit & Granola Bars (all)  — Evaporated Skim Milk (any) 1/2 cup = –  Kashi GoLean Crunchy Protein & Fiber (Chocolate Lactose Reduced Nonfat Milk  – Caramel & Chocolate Pretzel)  — Nonfat Dry Powdered Milk (any) ¼ cup = – Kellogg’s All-Bran Fiber Bars  —; Cereal & Milk CREAM SUBSTITUTES/TOPPINGS Bars (all)  –; Special K Meal Bars  –Q (< 1/2 g fat, Trans fat free) Nature’s Choice Multigrain Cereal Bars (all)  –Q Portion Size = 1 tablespoon Nutri-Grain Cereal Bars (all)  — Borden Cremora Non Dairy Creamer (fat-free/lite)  Puffins Cereal & Milk Bars (all except Peanut Butter & Carnation Coffee-Mate Fat-free Non-Dairy Creamer  Chocolate)  –Q Cool Whip Free Whipped Topping  Quaker Chewy Low Fat Granola Bars (all)  –Q; Fruit Country Delight Non Dairy Creamer  & Oatmeal Bites (all)  —; Low Fat Fruit & Oatmeal International Delight Gourmet No Fat Creamers (all)  Bar (all)  —; Soft Baked Bars  –Q Kraft Free Whipped Topping  Roman Meal Whole Grain Snack Bar (all)  ˜  Land O Lakes Gourmet Fat Free Half & Half PANCAKES/WAFFLES Land O Lakes No Fat Sour Cream  (< 3 g fat, Trans fat-free) Nestle Coffee Mate, original  Portion Size = 1 unit unless otherwise indicated Non-fat dry powdered milk (any)  Arrowhead Mills Buckwheat Pancake/Waffle   — Non-fat or skim milk (any)  Arrowhead Mills Oat Bran Pancake/Waffle   –Q Pet Light Evaporated Skimmed Milk  Aunt Jemima Whole Grain Pancake Mix – Bob’s Red Mill 10 Grain Pancake/Waffle —Q Eggo Low Fat Waffle — Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Hodgson Mill Whole Wheat Pancake Mix  —  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Q – –Q Hodgson Mill Flax & Soy Buttermilk Pancake Mix  — Carbohydrate Choices: (6-10g), (11-20g) , (21-25g), — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 3

CHEESES, HARD/SOFT EGGS/EGG PRODUCTS (< 3 g fat, < 480 mg sodium, Trans fat-free) (< 3 g fat, < 1 g saturated fat; Trans fat-free, Portion Size = 1 oz or 1 slice 0 mg cholesterol) Borden 2% Singles (all) Portion Size = 1 egg or equivalent Breakstone's Fat Free Cottage Cheese Q; LiveActive Egg whites  Cottage Cheese Q Egg Beaters, original  Cabot 75% Reduced Fat Light Cheddar Egg Beaters (flavors) Frigo Fat Free Ricotta; String Light (all) Eggology Liquid Egg Whites Jarlsberg Deli Reduced Fat Swiss  Fleischmann's Egg Beaters (Frozen; Refrigerated) Knudsen Free Nonfat Cottage Cheese; Lowfat Cottage Gold Circle Farms Omega-3 Eggs & Liquid Eggs Cheese & Fruit Morningstar Farms Better'n Eggs Real Egg Product; Kraft 2% Milk Reduced Fat Singles (all); Fat Free Scramblers Egg Beaters Singles (all); Nonfat Grated Topping; Philadelphia Papetti’s Fat Free Liquid Egg Product; Healthy Morn Fat Free Cream Cheese (all) Frozen Egg Substitute Laughing Cow Light Wedges (all) Second Nature No Cholesterol Real Egg Product Lifetime Lactose-Free, Fat-Free Dairy Cheese Light n' Lively Cottage Cheese (Fat Free; Low Fat) DESSERTS Maggio Nonfat Ricotta Cheese Mini Babybel Light Parmesan COOKIES/BARS/SNACK CAKES Philadelphia Cream Cheese Fat Free Soft (< 3 g fat, Trans fat-free) Polly-O Mozzarella Fat Free Portion Size = based on 1 oz., varies, check the label Sargento Fat-Free Ricotta; Mozzarella Reduced Fat Archway Fat Free Cookies (all)  –-–Q Shredded; Snacks String Light Archway Soft Sugar Drop Cookie  – Smart Balance Creamy Cheddar Flavor Barbara's Bakery Fat Free Mini Cookies (all)  – Velveeta Cheese Light Loaf Estee Sugar Free Rice Bars  – Graham Crackers  –Q YOGURT Hain Low-Fat Rice Crunchies (all)  — (< 1/2 g fat, >20% DV Calcium, <20g Sugar/6 oz ) Health Valley Fat-Free Cookies (all)  –Q ( t a Hershey’s Sweet Escapes Bars  –  – Brown Cow Nonfat Greek Hostess Lights Twinkies —  –  – Dannon Fat Free (all) ; Light’N Fit Fat Free (all) Hostess Low Fat Chocolate Cup Cake ˜  Q Fage Greek Nonfat (plain) Keebler Graham Cracker (all)  –Q  – Horizon Organic Nonfat (all) Mama’s Fig Bars  –  Q  – Siggi’s 0% Milk Fat (plain flavors ) Nabisco (all)  –Q  Q  – Oikos Greek Nonfat (plain , flavors ) Nabisco Honey Maid Crisps —  –  Q Stonyfield Farm Nonfat (flavors ; plain ) Nabisco Shortbread  –Q  – Yoplait Light Fat Free (all) Nabisco Reduced Fat Wafers  –Q  – – DAIRY ALTERNATIVES Newman’s Own Fig (fat free ; low fat )  –Q (< 3 g fat, < 1 g saturated fat, Trans fat-free) Newman’s Own Alphabet Chocolate  –Q Portion Size = 1 cup or 8 oz Newman’s Own Cinnamon Graham  –Q Almond Almond Drink  Our Family Honey Graham  — EdenBlend Rice & Soy Beverage (Original) – Pepperidge Farm Fat Free Blondies (all)  –Q EdenSoy Organic Soy Beverage (Carob; Original) – Pepperidge Farm Montieri Raspberry Tart  –Q 8th Continent Soymilk (light & regular) Q R.W. Frookie Fat Free! Brownies & Cookies (all)  – Galaxy Rice Cheese (all); Veggie Slices (all) Snackwell's Cookie Cakes (all) ; Vanilla Crème –  – Imagine Rice Dream  — Sandwich Cookies ; Devil’s Food Fat Free  –Q — Melissa’s Soy Slices (all) Stella D’Oro Toast (Almond , Anisette ) Pacific Foods Organic Oat Beverage  –Q; Almond Weight Watchers Cakes (Carrot; Lemon; Caramel; Chocolate)  –; Blueberry Muffin —Q Beverage Rice Dream Enriched Non-Dairy Beverage (all)  –Q Silk Live! Soy Yogurt  —; Light Soy Beverage  Q; Pure Almond Beverage –; Soy Creamer  Westbrae WestSoy Beverage (all) – Low Sodium (<140mg) Good Source of Whole Grains (8-15g)  —; Silk (all) –; Silk White Wave Cultured Soy Yogurt  High Fiber (>5g) Excellent Source of Whole Grains (>16g) —Q Live Fruit Smoothie (all) Carbohydrate Choices: Q (6-10g), – (11-20g) , –Q(21-25g), Yves Good Slice Soy Cheese (all) — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 4

ICE CREAM/FROZEN YOGURT Instant Pudding & Pie Filling –Q; Sugar Free Reduced

(< 3 g fat, Trans fat-free) Calorie Cook and Serve Pudding & Pie Filling Portion Size = ½ cup (Chocolate; Vanilla) Q; Gelatin Desserts & Snacks Ben & Jerry’s Yogurt (low fat); Sorbet (fat-free)  — (all)  –; Temptations  – Breyers Vanilla Double Churned Ice Cream  – Kraft Fat Free Handi Snack Pudding (all) – Breyers Low Fat Frozen Yogurt  — Libby’s Pumpkin Pie Mix – Edy’s/Dreyer’s Slow Churn Yogurt Blends (all)  – Royal Pudding & Pie Filling (all) –; Gelatin Desserts Haagen Dazs Sorbet Fat Free (all)  — (all)  – Ice Cream (fat free; low fat)  – Swiss Miss Fat-Free Pudding Snacks (all) –Q Italian Ices (any)  –-— Sherbet (any)  –-— ENTREES  –Q Silhouette Low Fat Ice Cream MAIN DISHES/MEALS Skinny Cow Ice Cream Cups  —  – — (< 30% fat, < 10% saturated fat, < 90 mg cholesterol, Sorbet (any) - < 600 mg sodium) Stonyfield Farms Yogurt Non-Fat (all)  –Q  – — Portion Size = 1 item unless otherwise stipulated. Yogurt, frozen (fat free; low fat) - Amy’s (Beans & Rice Burrito ˜; Bean & Cheese Burrito ˜; Black Bean Enchilada —; Ravioli with FROZEN NOVELTIES Sauce ˜; Teriyaki Wrap ˜; Vegetable Pot Pie ˜; Thai (< 3 g fat, Trans fat-free) Stir-Fry ˜; Mexican Tamale Pie —; Shepherd Pie Portion Size = 1 unit  Q Amy’s Light in Sodium and Light & Lean Frozen Entrees Blue Bunny Sugar Free Pop (Bomb, Polar, Slush) ; (most, check saturated fat)  —-˜ Bars (, Health Smart)  –; Sweet Freedom Fudge —   –Q Amy’s Bowls (Brown Rice & Vegetables Bowl ; Lites ; Root Beer Bar Teriyaki Bowl ˜Q; Baked Ziti ˜Q Breyers No Sugar Added Fruit Bar  – —  ˜ Bird’s Eye Voila Frozen Meals (most, check sodium) - Del Monte Fruit Chillers Cedarlane (Cheese Lasagna ˜; Enchilada Pie —; Low Fat Dole Fruit ‘N Juice Bars (all)  Q – —  – Garden Vegetable Enchilada ; Low Fat Lasagna Edy’s/Dreyer’s Whole Fruit Bars (all) Green Giant Create A Meal (Sweet & Sour Stir Fry) — Fudgesicle Original & No Sugar  – — ˜ — ˜  Q Healthy Choice (all) - ; All Natural (all) - Good Humor Sugar Free (Creamsicle, Ice Pop ) ; Fat Hormel Compleats Healthy Microwave Meals (most Free Fudgsicle Bar  – –Q ˜  – check saturated fat & sodium) - Haagen Daz Frozen Sorbet Bars  ˜Q  – Kashi Black Bean Mango ; Chicken Pasta Jamba Sorbet & Yogurt Bars  —Q ˜  – Pomodoro ; Sweet & Sour Chicken Pocket Minute Maid Juice Bar  ˜  – Bread Sandwich Veggie Medley ; Ranchero Skinny Cow (Fat Free Fudge Bar , Low Fat Fudge Beans ˜Q; Garden Vegetable Pasta  ˜Q Bars Mini  –, Low Fat Cone  —, Low Fat Sandwich –Q  —  – Laura’s Lean Beef Pre-Cooked Entrees (all) , Bars ) Lean Pockets (Chicken Broccoli Supreme; Chicken Tropicana Fruit Juice Bars (all)  Q —  Q Parmesan) Welch’s Fruit Juice Bars (all) Lean Cuisine One Dish Favorites (most, check sodium)—-˜; Weight Watcher’s Ice Cream (Sandwich —, Bars –Q, — ˜ —  — Café Classics (most, check sodium) - ; Comfort Sundaes , Cups ) Classics (most, check sodium) —-˜; Spa Cuisine with Whole Grains  —; Casual (check sodium) —-˜; BAKERY Dinnertime Selects (most, check sodium)—-˜ (< 3 g fat, Trans fat-free) Mediterranean Meals (Spaghetti alla Romana, Mushroom Portion Size = 1/12 of 9” cake, check the label Fusilli, Tuscan Beans & Rice) ˜Q – Angel food cake (any) Michael Angelo’s Eggplant Medallions –Q Michelina’s Lean Gourmet (Parmesan Chicken; Five PUDDINGS /PIE FILLING/GELATIN Cheese Lasagna; Macaroni & Cheese Chicken) —-˜ (< 3 g fat, Trans fat-free; ready-to eat or prepared Moosewood (Moroccan Stew,; Farfalle & Spinach Pesto; with skim milk). Portion Size = ½ cup Pasta E Fagioli) —Q-˜ –Q Del Monte Fat Free Pudding Cups ; Pudding Cups Organic Bistro Pasta Puttanesca ˜Q –Q (Banana, Butterscotch) Plum Organic Kids Meals  ˜ –Q Hunts Fat Free Snack Pack Pudding (all) ; Snack Pack  –Q Juicy Gels (all) Jell-O Americana Fat Free Tapioca  –Q; Cook & Serve  Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Pudding (Banana Cream; Chocolate; Lemon ;   –Q High Fiber (>5g) Excellent Source of Whole Grains (>16g) Vanilla) ; Fat Free/Sugar-Free Pudding & Pie Carbohydrate Choices: Q (6-10g), – (11-20g) , –Q(21-25g), Filling (all) Q; Free Fat Free Pudding Snacks (all) –Q; — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 5

Tyson (Chicken Fajita Kit; Chicken Marsala; Chicken POTATOES/MIXES

Mesquite; Chicken Piccata; Chicken with Mushroom (< 3 g fat, < 1 g saturated fat, Trans fat-free) Sauce; Grilled Italian Style Chicken) —-˜ ; Skillet Portion size = 3 oz or ½ cup Creations (most, check sodium) —-˜ Note: When prepared as directed on the packages, potato mixes Weight Watchers Smart Ones (most/check sodium) —-˜ are often too high in fat and/or sodium to meet our criteria. Ex- periment with alternative preparation to lower the fat and sodium. – PIZZA Alexia Oven Fries –Q (< 30% fat, < 10% saturated fat, Trans fat-free, Idahoan Baby Reds Plain (baked, boiled, steamed) (all)  – < 90 mg cholesterol, < 600 mg sodium) Portion Size = 1 serving (varies, check label) RICE/MIXES Amy’s Pizza (Roasted Vegetable ˜; Mushroom Olive — (< 3 g fat, < 1 g saturated fat, Trans fat-free) Soy Cheeze —Q, Spinach —Q; Margherita —, 3 Cheese Portion Size = 6 tablespoons raw or 1 cup cooked with cornmeal crust ˜); Pizza Snacks –Q Note: When prepared as directed on the packages, rice mixes are Digiorno 200 Calorie (Chicken –Q, Pepperoni –Q) often too high in fat and/or sodium to meet our criteria. Experi- Healthy Choice French Bread (Cheese ˜Q, Pepperoni ˜; ment with alternative preparations to lower the fat and sodium. Supreme ˜) Annie Chun Rice Express  — Kashi Pizza Caribbean Carnival —Q Brown or Wild Rice (any)  — Lean Cuisine Pizza Bread (Cheese Deluxe, Pepperoni) Organic Rice & Beans –Q ˜; Casual Eating Pizzas (most, check sodium 'Lundberg Brown Rice Couscous  —; Heat & Eat & saturated fat) —Q-˜ Rice Bowls   ˜Q Michelina’s Lean Gourmet Pepperoni Snack Rolls –Q Rice Expressions Brown Rice  — Newman’s Own Roasted Garlic & Chicken — Rice-a-Roni, Whole Grain ˜ Red Baron French Bread Garlic Chicken Pizza –Q Seeds of Change Whole Grain Blends —Q  — Smart Ones Flatbread (Chicken Bruschetta ˜,Steak & Success Ready to Serve Whole Grain Rice  ˜uu —Q Uncle Ben’s Whole Grain Rice  —Q Ranch ); Cheese Minis Tombstone Harvest Wheat Thin Crust (Cheese —Q; SOUPS Supreme —) (< 3 g fat, Trans fat-free) *High in Sodium (> 600 mg) Wolfgang Puck’s Pizza (Cheeseless) ˜ Portion Size = 1 cup prepared Amy’s Low Sodium Soups – PASTA/MIXES Annie Chun’s Noodle Soup Bowl –Q (< 3 g fat; < 1 g saturated fat, Whole Grain) Bean Cuisine Soup (all)  –Q-— Portion Size = 2 oz (1/2 to 1 cup cooked) Bob’s Red Mill 13 Bean Soup Mix   ˜ Note: When prepared as directed on the packages, pasta Campbell’s Chunky Soup* (Chicken Noodle –; Tomato mixes are often too high in fat and/or sodium. Experiment Ravioli — ; Beef Pasta –; Cheese Tortellini –; Chicken with alternative preparations in order to reduce the fat and Noodle –; Bean ‘n Ham —; Chicken Vegetable –; sodium in the finished product. Vegetable Pasta –Q; Pepper Steak –; Chicken Rice –; All Varieties of dry or fresh whole grain (unfilled)   Spicy Chicken Vegetable –; Split Pea ‘n Ham); Low Ancient Harvest Quinoa Pasta  ˜ Sodium Chicken Broth  ; Healthy Request Soups (all) Annie Chun’s Brown Rice Noodles  ˜ –-—; Select Harvest Light Soups Bowls – Barilla Plus Pasta  —Q Fantastic Foods Soups & Cups (all) –-— Bella Terra Whole Grain Pasta   —Q Hain 99% Fat Free Soup (all)* –Q Buitoni 100% Whole Wheat Pasta   —Q Health Valley (all) –-—; No Salt Added  – DeBoles Gluten Free Multi Grain Pasta  ˜ Healthy Choice Soups (all) –-— Eden Organic Whole Grain Pasta   —Q Pacific Soup Starters (all) Fantastic Whole Wheat Couscous   ˜ Progresso 99% Fat Free 50% less sodium (all) –-— Healthy Harvest Whole Wheat Pasta  ˜ Swanson Broth (reduced sodium) Heartland Whole Grain Pasta   —Q FATS/OILS Hodgson Mill Couscous with Flax & Soy  ˜˜˜ Hodgson Mill Whole Wheat Pastas (all)   —Q COOKING SPRAY Lundberg Organic Brown Rice Pasta  —Q (0 g fat, Trans fat-free; no partially hydrogenated oil) Mueller’s Whole Grain Pasta  —Q Crisco Cooking Spray (Butter Flavor; Original)  Near East Whole Grain Couscous  —Q Gourmet Mist  Racconto Whole Grain Pasta (all)   —Q I Can’t Believe It’s Not Butter! Spray  Ronzoni Healthy Harvest Whole Grain Pasta   ˜   VitaSpelt Whole Grain Pasta (all)   —Q Low Sodium (<140mg) Good Source of Whole Grains (8-15g)  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Carbohydrate Choices: Q (6-10g), – (11-20g) , –Q(21-25g), — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 6

Mazola No Stick Corn Oil Cooking Spray  Almond oil (any)  Pam (all except Professional)  Canola oil (any)  Spectrum Naturals Cooking Sprays (all)  Olive oil (any)  Tryson House Seasoning Mists (all)  Safflower oil, high oleic (any)  Weight Watchers (Buttery Spray; Cooking Spray)  Crisco Natural Blend  Wesson No-Stick Cooking Spray  Wesson Pure Best Blend 

MARGARINE/SPREADS MEAT (< 1.5 g saturated fat, no partially hydrogenated oils) (Extra Lean: < 5 g fat, < 2 g saturated fat, Portion Size = 1 tablespoon < 95 mg cholesterol) Brummel & Brown Original & Strawberry (made with Portion Size = 3.5 oz raw portion with fat trimmed off  yogurt) BEEF

Butter Buds (Butter Flavored Mix; Sprinkles) Eye of Round   Canola Harvest (tub) Laura’s Lean Beef (Eye of Round; Ribeye Steak; Sirloin  I Can’t Believe It’s Not Butter! Fat Free (tub); Tip Round; Sirloin Top Butt, Strip Steak; Top Round)  Light Spread (tub); Squeeze; Mediterranean Blend Top Round Steak  Light (tub); Calcium + Vitamin D (tub); Spray Veal Cutlets  Imperial Soft Spread (tub)  McCormick Best O'Butter Natural Butter Flavor GAME Molly McButter All Natural Sprinkles (all) Buffalo  Olivio Premier Light (tub); Buttery Spray  Elk  Parkay Squeeze ; Spray Pump  Rabbit  Promise  Light (tub); Activ Light; (tub); Buttery (tub); Venison 

Fat Free (tub) PORK Shedd’s Spread Country Crock  Whipped Easy Boneless Smoked Ham (95% Lean) Squeeze; Light; with Calcium Healthy Choice Dinner Honey Ham Smart Balance Light  (tub); Heart Right Light (tub); Hormel Light & Lean Boneless Ham Light with Flax; Omega-3 Light; Buttery Burst  Hormel Extra Lean Smoked Pork Chops

PEANUT BUTTER Loin, Tenderloin Roast  (< 4 g saturated fat, Trans fat-free, 25%-reduced fat) Louis Rich Baked Cooked Ham Dinner Slices

Portion Size = 2 tablespoons POULTRY Note: Even the reduced-fat peanut butter/spreads are Chicken (breast)  high in fat and therefore should be used in moderation. Chicken (whole without neck or giblets)  Better’n Peanut Butter (Creamy; Crunchy) – Duck (wild)  Jif Omega-3 Peanut Butter Q; Reduced Fat Peanut – Guinea  Laura Scudder’s Smooth & Nutty Q Ostrich Mrs. Malibu’s 92% Fat-Free Peanut Better – Pheasant (breast; leg)  Naturally More Peanut Butter Q Quail (breast)  Peanut Wonder (Creamy; Crunchy) – Turkey (breast)  Peanut Butter & Co. Cinnamon Raisin Swirl – Skippy Reduced Fat Peanut Butter – MEAT ANALOGS Smucker's Natural Reduced Fat Peanut Butter – (< 3 g fat, < 1 g saturated fat, Trans fat-free) Portion Size = 3.5 oz raw or as stated on the label. NUTS/SEEDS Amy’s Veggie Burger (Veggie, Texas, All American) – (Unsalted, < 2 g saturated, Trans fat-free) Boca Burger (Garlic, Vegan, Grilled Vegetable, Onion) Q Portion Size = 1 oz Frieda’s Tofu (firm; soft) Q Note: While these nuts and seeds are low in saturated fat, GardenBurger (Garden Vegan, Veggie Medley, Santa they’re high in total fat and should be used in moderation. Fe, Portabella, Roasted Vegetable) – Nuts: Almonds; Chestnuts; Filberts (Hazelnuts); Pea- Gardein Meat Alternatives nuts; Planters Reduced Fat Honey Roasted Peanuts; Green Giant Harvest Burgers for Recipes Pecans; Pistachios; Walnuts (all  ) Lightlife Gimme Lean; Smart Bacon; Smart Ground Seeds: Pumpkin; Sesame; Squash (all ) Original Q; Smart Dogs Fat Free; Smart Menu Burger Q Melissa’s Veggie Burger – OILS Morningstar Farms Better 'n Burgers Q; Patties (< 2 g saturated fat; Trans fat-free, equal or more monounsaturated than polyunsaturated fat) Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Portion Size = 1 tablespoon  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Q – –Q Note: While these oils are low in saturated fat, they're Carbohydrate Choices: (6-10g), (11-20g) , (21-25g), — (26-35g), —Q (36-40g), ˜ (41-50g) high in total fat and should be used in moderation.

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 7

(Breakfast; Garden Grain; Garden Veggie) Q; Ground Canned: Clams, Crabmeat, Tuna, Salmon, Shrimp,

Meatless –; Spicy Black Bean Burger – Oysters packed in water (any) Mori-Nu Silken Tofu  Chicken of the Sea Salmon Pouch/Cups Nasoya Lite Firm Tofu  Healthy Choice Frozen Seafood (plain) Natural Touch Tex Mex – Louis Kemp Delights (Crab; Lobster; Scallop) SuperBurger Tex Mex Original, Smoked – Manischewitz Whitefish & Pike (Jellied; Liquid Broth) Yves Black Bean & Mushroom Burger – Mrs. Paul's Healthy Treasures Breaded Fish (Sticks; Yves Veggie Dogs Fillets) Yves Chick’n Nuggets —Q Van de Kamp's Crisp & Healthy Breaded Fish (Sticks; Yves Veggie Meatballs Q Fillets) Yves Veggie Bologna Slices Whole Food’s Whole Catch Fish Burgers

PROCESSED—High in Sodium PRODUCE (< 3 g fat, < 1 g saturated fat) Portion Size = 3.5 oz or as stated on the label. FRUITS Luncheon Meats: (0 g fat, Trans fat-free, no added sugar) Armour Extra Lean Ham; Premium (Ham; Honey Ham) Portion Sizes vary Butterball Deli Thin Sliced (all); Fat Free Turkey Banana - 1/2 =  – Bologna; Turkey Ham (chopped; regular) Bare Fruit Snacks  — Carl Buddig Lean Slices (all) Betty Crocker Fruit Snacks (all)  – Eckrich (Cooked Ham; Turkey Breast; Honey Loaf) Canned in water or unsweetened juice - 1/2 cup =  – Eckrich Lean Club Variety Pack DelMonte Super Fruit  – Healthy Choice (all) Dried: Apricots; Currants; Dates; Prunes - 1/4 cup =  – Hillshire Farms Deli Select (all); Fat Free Premium Fresh (any) 1 cup or 1 medium = – Lunchmeat (all) Frozen (any without added sugar) 1 cup =  – Hormel Chunk (Chicken; Turkey); Light & Lean (all) Mott’s Natural Apple Sauce  – Louis Rich Carving Board Meats (all); Cold Cuts (all) Raisins (black) - 2T =  –

Mr. Turkey Fat Free Deli Cuts (all); Deli Cuts (Hardwood VEGETABLES Smoked Turkey Breast; Variety Pack); Fat Free Rotis- (< 3 g fat, Trans fat-free) serie Flavor (Smoked Chicken & Turkey); Dark Turkey Portion Size = 1 cup raw, ½ cup cooked Pastrami; Cotto Salami Canned, no added salt (or rinse off surface salt) (any) Oscar Mayer Deli Thin (all); Free (all); Healthy Favorites  Earthbound Farms Power Greens Sausage/Hotdogs: Fresh (any) Ball Park Fat Free Franks (all) Frozen, without sauce/seasoning packet (any) Butterball Fat Free Franks; Fat Free Polska Kielbasa Cascadian Farms Boxed Organic Frozen Vegetables Fantastic Foods Nature's Sausage Monterey Vitamin D Mushrooms  Healthy Choice Breakfast Sausage (Links; Patties); Fat Carbohydrate Choices: Free except for- Free Franks (all); Low Fat Sausage (Tomato Basil & Corn, Peas, Potato: ½ cup =  – Smoked); Low Fat Polska Kielbasa Lima Beans: 2/3 cup = – Winter Squash: 1 cup =  – Bacon: Jenny O Turkey Bacon 99% Fat Free  Q LEGUMES/BEANS Louis Rich Turkey Bacon (< 3 g fat, Trans fat-free < 480 mg sodium) Mr. Turkey Turkey Bacon (Maple; Regular) Portion Size = ½ cup cooked Oscar Mayer Canadian-Style Bacon Canned or dried, plain (any) 1/2 cup cooked   –  –Q FISH /SHELLFISH Amy’s Organic Vegetarian Beans  – (< 5 g fat, < 2 g saturated fat, Trans fat-free) B&M Baked Beans (99% Fat Free)  – Portion Size = 3.5 oz raw Campbell's Old Fashioned Beans (BBQ; Traditional) Eden Organic Beans (dry; canned)  – Bumble Bee Sensations Green Giant Beans (Barbecue; Italian)  – Crustaceans: Crab, Crayfish, Lobster, Shrimp, Lobster. Finfish: Anchovy, Bass, Bluefish, Catfish, Cod, Health Valley Fat-Free Honey Baked Beans (Regular;  – Croaker, Flounder, Grouper, Haddock, Halibut, No Salt)  – Mackerel (King), Mullet, Ocean Perch, Pike, Pollock, Old El Paso Beans (Black; Garbanzo; Pinto) ; Fat  – Rockfish, Roughy, Salmon (Chum, Pink), Sea Bass, Sea Free Refried Beans trout, Shark, Sheepshead, Smelt, Snapper, Sturgeon,  Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Sunfish, Swordfish, Trout, Tuna, Turbot, Whiting.  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Q – –Q Mollusks: Abalone, Mussel, Octopus, Oyster, Scallop, Carbohydrate Choices: (6-10g), (11-20g) , (21-25g), — (26-35g), —Q (36-40g), ˜ (41-50g) Squid, Whelk.

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 8

Progresso Black Beans/Chick Peas  – Three Cheese) – Tasty Bite Jodhpur Lentils – Muir Glen Organic (Portobello Mushroom Q; Fat Free Van Camp’s (Brown Sugar Beans; Fat Free Baked- Italian Herb –; Chunky Tomato & Herb –; Italian Beans; Mexican Style Chili Beans; Vegetarian Beans in Herb –; Cabernet Marinara –; Tomato Basil –; Tomato Sauce)  –; New Orleans Style Red Kidney Roasted Garlic –; Four Cheese –; Fire Roasted Beans  – Tomato –) – Q SAUCES Prego (Tomato, Basil & Garlic ; Three Cheese ; Mushroom & Garlic –; Garlic Parmesan –) SALAD DRESSINGS Prego Chunky Garden (Mushroom; Combination; Toma (< 3 g fat, < 1 g saturated fat, Trans fat-free) to, Onion & Garlic; Mushroom & Green Pepper) – Portion Size = 2 tablespoons Prego Organic (Mushroom; Tomato & Basil) – Annie’s Naturals Fat Free Dressings  Q; Lite Vinaigrette Prego Heart Smart (Heart Smart Traditional; Fresh (Raspberry  , Honey Mustard, Gingerly) Mushroom; Ricotta Parmesan; Roasted Red Pepper & Cardini’s Light Balsamic & Greek Garlic; Onion & Garlic; ) – Good Seasons Fat Free Dressing Mix (all) Ragu Light (No Sugar Added Tomato & Basil Q; Tomato Hellman’s Reduced Fat Mayonnaise  & Basil –) Hidden Valley Fat Free Dressing (all) Ragu Old World Style (Sweet Tomato Basil –; Ken’s Lite Accent Sprays (all)  Margherita –; Mushrooms Q; Traditional Q; Flavored Litehouse (all) Q with Meat Q) Maple Grove Farms Fat Free (all) Q Rising Moon Organics Garlic & Onion Q Marie’s Raspberry  Q Marzetti Fat Free (Honey Dijon, Italian –, Sweet & SALSA/DIPS Sour –); Light (Berry Balsamic, Citrus Poppyseed Q) (< 1/2 g fat, Trans fat-free) Silver Plate Splash (all)  Q Portion Size = 2 tablespoons Walden Farms Fat Free Dressing (all) Amy’s Salsa (all) Wild Thyme Salad Refreshers (all) Enrico’s Chunky Style Salsa Wish-Bone Fat Free Dressing (all) ; Salad Spritzer (all) Frontera Salsa (all)

SAUCES Guiltless Gourmet Bean Dips (all); Salsas (all) (< 3 g fat, < 1 g saturated fat, Trans fat-free) Newman’s Own Salsa (all) Portion Size = ¼ cup, unless otherwise stated. Old El Paso Black Bean Dip; Homestyle Salsa (all); These items are high in sodium. Thick ‘n Chunky Barbeque Sauce (any) 2T = – Our Family Salsa (all) Chili Sauce (any) 1tsp Pace Picante Sauce (all); Thick & Chunky Salsa (all) Cocktail Sauce – T Marzetti’s Fat Free Veggie Dip (Dill; Ranch) Enchilada sauce (any) Tostitos Salsa (all)

Heinz Fat Free & Homestyle Gravy (all) SEASONINGS/INGREDIENTS Hot pepper sauce (any) 1 tsp. Ketchup (any) 1T GRAINS/FLOURS (100% whole grain) Picante sauce or salsa (any) Portion Size = ¼ cup Mustard 1 tsp. Amaranth; Barley; Bulgur Wheat; Cornmeal (any, if not Steak sauce (any) 1T “degerminated”); Oatmeal; Quinoa; Buckwheat (kasha); Tomato paste (any) – Whole Wheat; Whole Rye  — Tomato sauce (any) Bob’s Red Mill 10 Grain Flour  — Worcestershire sauce (regular; white wine) 1 tsp. Cornmeal  –Q Whole Wheat Flour  –Q PASTA SAUCE (< 3 g fat, < 1 g saturated fat, Trans fat-free, SPICES/SEASONINGS (any without salt) < 480 mg Sodium) Note: Individual spices and herbs are acceptable. Portion Size = ½ cup, check the label) Following are examples of salt-free herb/spice blends: Q Barilla Sweet Pepper with Olive Oil McCormick Flavor Medleys (all) Bertolli (Fire Roasted Tomato –; Tomato Basil Q)  – McCormick Salt Free Seasoning (all) Classico (Spicy Red Pepper w; Marinara with Herbs ; McCormick Spice Blends (all) – Q Tomato Basil ; Roasted Garlic ; Organic Spinach & Mrs. Dash (all) Garlic –; Fire Roasted Tomato Q; Mushroom & Ripe Q – Q Olives ; Tomato, Herbs & Spices ; Italian Sausage ;  Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Triple Mushroom –; Four Cheese –)  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Eden Organic (No Salt Added ; Spaghetti Sauce) Q Carbohydrate Choices: Q (6-10g), – (11-20g) , –Q(21-25g), Francesco Rinaldi (No Salt Added ; Garden Combo; — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 9

CONDIMENTS POPCORN—Whole Grain

(< 1 g fat, Trans fat-free, < 360 mg sodium) (< 3 g fat; < 1 g saturated fat, Trans fat-free) Portion Size = 1 tablespoon Portion Size = 3 cups popped Horseradish (any) Act II Light, microwave –Q Ketchup (any) Cousin Willie’s Microwave Fat Free Natural –Q Mustard (any except Dijonnaise) Cracker Jack Original  –Q; Fat Free Butter Popcorn — Relish (any) Frito Lay SmartFood   – Vinegars (any) Jolly Time Healthy Pop –Q Nature’s Promise Organics Plain Microwave  –Q SNACKS Newman’s Own Organic Microwave 94% Fat Free   – CHIPS Orville Redenbacher 100% Popcorn Cakes (all) —; Smart (<3 g fat, <1 g saturated fat, Trans fat-free) Pop – Portion Size = 1 oz Our Family Microwave 94% Fat Free   – –Q Bugles Light & Baked Corn Snacks Pop Secret 94% Fat-free, microwave –Q  Barbara’s Bakery Amazing Bakes (Light Salt ; Blue Quaker Fat Free Corn Cakes (all)  –; Pop Corn Mini – Corn; Pesto; Quinoa) Cakes (all)  – –Q Chip’ins Popcorn Chips Weight Watchers Smart Snackers Popcorn   Frito Lay Baked Lays (Original; BBQ) –Q; Baked Tostitos (Original; Unsalted ) –Q CRACKERS Genisoy Soy Crisps – (<3 g fat, <1 g saturated fat, Trans fat-free) Guiltless Gourmet Baked Tortilla Chips (all) –Q Portion Size varies, check the label Hain Fat Free & Low Fat Snacks (all)  –Q Ak-Mak 100% Stone Ground Whole Wheat Cracker – Kettle Baked Chips (all)  –Q; Krisps (all) –Q Alessi Breadsticks –Q Lay’s Baked Potato Crisps — and Chips –Q; Light Potato Back to Nature Classic Rounds – Chips Fat Free –; Baked Ruffles – Blue Diamond Nut-Thins  –Q Louise's Fat-Free Potato Chips (all) –Q Carr’s Table Water Crackers (all)  Q Mr. Krisper’s Baked Rice Crisps –Q Cracklebread Crackers (Original) – Nature’s Promise Soy Crisps Ranch & Zesty BBQ – Crunchmaster Multigrain   Q – New York Bagel Chips –Q Hain 98% Fat Free Wheat Crackers (Herb; Onion; Pacific Grains No Fries Snacks (all) –Q Vegetable; Plain) –; Animal Crackers (all) –Q Pita Snax (all)  –Q Health Valley Fat-Free Crackers (all)  –; Graham Pringle Potato Chips, fat-free – (Amaranth, Oat Bran)  –Q Skinny Natural Corn Chips, original  –Q Healthy Choice Crisps (Cinnamon Raisin; Herb)  – Special K Cracker Chips –Q Kashi Honey Sesame Little –Q Stacy’s Bagel Chips Simply Naked – Kavli All Natural Whole Grain Crispbread  – Keebler Low Fat Graham (all) –Q; Townhouse 50% PRETZELS Reduced Fat –; Zesta Saltines (Fat Free; Original) – (<3 g fat, <1 g saturated fat, Trans fat-free) Kellogg’s Special K Multigrain –Q Portion Size = 1 oz Manischewitz Matzo Crackers –Q – Benzel Soy Power Pretzels Nabisco Grahams & Honey Maid Grahams (all) —; –Q Nabisco Fat Free Mr. Phipps Pretzel Chips Premium Saltine Crackers with Multi Grain –; –Q Nabisco Air Crisps Fat-free Pretzels Reduced Fat Wafers –Q; Reduced Fat Ritz –  – Newman’s Own Unsalted Rounds  Nature’s Promise Baked Wheat –Q –Q Pepperidge Farm Baked Pretzel Thins ; Pretzel Natural Rye Crisp  – –Q Goldfish Snack Mix Nature Valley Granola Thins  Q – Pretzels (all) Old London Melba Toast & Snacks (all)  –  – Pretzels, unsalted  Pepperidge Farms Pumpernickel Snack Sticks –Q –Q Our Family Pretzels Mini Butter Quaker True Delights Multigrain Fiber Crisps  –Q Rold Gold Tiny Twists (Cheddar Cheese, Fat-Free, Ry Krisp Fat Free; Regular (all)  – –Q Honey Mustard) Sesmark Brown Rice Thins, Ancient Grains  –Q –Q Royal Gold Pretzels Wasa Crispbread (all)  Q –Q Snack Factory Pretzel Crisps Wild Oats Just Wheat Crackers –Q Snyder’s Multi Grain Pretzels –Q ; Sourdough Nibblers —  (Regular, Fat-free) ; Mini’s (Unsalted , Regular, Low Sodium (<140mg)  Good Source of Whole Grains (8-15g) Sticks) –Q; Olde Tyme Pretzels –Q  High Fiber (>5g) Excellent Source of Whole Grains (>16g) Superpretzel Soft Pretzel  — Carbohydrate Choices: Q (6-10g), – (11-20g) , – Q(21-25g), — (26-35g), —Q (36-40g), ˜ (41-50g)

© 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 10