CORE FOOD LIST Page 1 of 3 VEGETABLES olives, packed in vinegar) Salad Cherries, fresh SOUPS (WITH CORE PLAN® Gobo (burdock) mixed green, without dressing Clementines Vegetables cannot contain ingredients that INGREDIENTS ONLy) Gourd, white, flowered Niçoise, without dressing Crabapple are not Core Foods. (For example, regular Cream soups are not Core Foods Grape leaves tossed, without dressing Cranberries, fresh refried beans, pork & beans, corn in butter Greens (beet, chard, collard, dandelion, Salsa, fat-free Currants, fresh Bean and ham, canned (made with water) sauce, dried tomatoes packed in oil, French kale, mustard, turnip) Salsify (oyster plant) Dates, fresh Beef vegetable, canned (made with fries, and sweet pickles are not Core Foods.) Hearts of palm (palmetto) Sauerkraut Elderberries water) Vegetable juices are not Core Foods. Horseradish tree leaves Scallions Figs, fresh Beef, canned (made with water) Artichoke Jerusalem artichokes (sunchokes) Shallots Fruit cocktail, unsweetened Borscht Artichoke hearts Jicama Spinach Gooseberries low-calorie, store-bought Arugula Kale Sprouts Grapefruit store-bought Asparagus Kim chee alfalfa Grapes Black bean Avocado Kohlrabi bean Guava Black bean, canned (made with water) Beans Lambs-quarters Squash Honeydew melon Black bean, in a cup black Leeks spaghetti Jackfruit Bouillon, any type cannellini Lentils summer Kiwifruit Broth, any type garbanzo Lettuce winter Kumquats Cabbage green Lotus root zucchini Loganberries Chicken vegetable mix, in a cup kidney Malanga Squash leaves Loquats Chicken, without matzo balls (broth only) lima Mixed vegetables Stir-fry vegetables, without sauce, frozen Lychees (litches) Court bouillon navy Mushrooms Succotash Mandarin orange Escarole, canned (ready-to-serve) pinto dried Sweet potato leaves canned, unsweetened Gazpacho, canned refried, fat-free fresh Taro fresh made with water soy Okra Taro leaves Mango ready-to-serve white Olives Tomato paste, canned Melon (all types) Lentil Bean sprouts Onion Tomato puree, canned Mulberries Lentil mix, in a cup Beets Parsley Tomatoes Nectarine Lentil with ham, canned, ready-to-serve Broccoli Parsnips Turnips Orange Manhattan clam chowder, canned (made Brussels sprouts Peas Water chestnuts Papaya with water) Cabbage, all varieties black-eyed (cowpeas) Watercress Passion fruit Miso Cardoon chick Wax gourd (Chinese winter melon) Peach Onion mix Carrot green Yam Pear Pea Cauliflower snow Yam patty, frozen Persimmon Schav, canned Celeriac split Yucca Pineapple Scotch broth Celery sugar snap canned, unsweetened Split pea Chard, Swiss Peppers, any type FRUITS fresh frozen Chicory (curly endive) in a cup Pico de gallo Canned fruit only packed in water or juice, Plum Chinese vegetables (prepared without with ham, canned (made with water) Pimientos and drained. Dried fruits are not Core Foods. Pomegranate oil) Tomato, canned Plantain, baked or boiled Fruit juices are not Core Foods. Pomelo Corn Poi Prickly pear (cactus pear) made with fat-free milk baby Potatoes Apple, fresh Quince made with water kernels baby Applesauce, unsweetened Raspberries Vegetable on the cob bliss Apricot, canned, unsweetened Rhubarb Vegetable beef, canned (made with Cucumber new Apricot, fresh Soursop (guanabana) water) Daikon O’Brien, frozen (prepared without fat) Banana Starfruit (carambola) Vegetable mix Edamame red Berries, mixed Strawberries Eggplant sweet Bittermelon (balsam-pear pods) Sweetsop (sugar apple) STARCHES, GRAINS, AND Endive white Blackberries Tamarinds CEREALS Blueberries Escarole Pumpkin Tangelo Any wholegrain cereal without added sugar, Boysenberries Fennel (anise, sweet anise, or finocchio) Pumpkin leaves Tangerine nuts or dried fruit. Cold cereal is limited to Breadfruit Fiddlefern (fiddlehead greens) Radishes Watermelon one meal a day and must be eaten with Cantaloupe Garlic Rutabaga fat-free milk or fat-free plain yogurt. Whole Giardeniera (vegetable medley, without Casaba melon CORE FOOD LIST Page 2 of 3 wheat pasta or brown rice or potatoes is New York steak, trimmed Game Meats Eel Seitan limited to once meal a day. Bread is not a Porterhouse steak, trimmed Choose visibly lean cuts and trim any excess Flounder Tempeh Core Food. Round steak or roast, trimmed fat. (At the meat case, look for cuts from the Grouper Textured vegetable protein Barley Round tip steak and roast, trimmed loin, round and leg.) Haddock Tofu Buckwheat Sirloin steak, trimmed Halibut low-fat Steak, lean (round or loin cuts), trimmed Buffalo Herring regular, firm Bulgur Elk Cereal, cold Strip sirloin, trimmed Lobster regular, soft T-bone steak, trimmed Ostrich Lomi lomi salmon Vegetarian burgers 100% bran cereal Venison puffed, whole-grain Tenderloin roast and steak, trimmed Lox black bean, frozen shredded wheat Top loin steak, trimmed Organ Meats Mackerel fat-free, frozen other whole-grain cereals without Top sirloin roast, trimmed Beef Mahimahi (dolphinfish) frozen added sugar, nuts, or dried fruit Tongue heart Mussels Vegetarian ground “meat,” frozen Cereal, cooked (hot) Pork kidney Oysters grits, corn Canadian-style bacon liver Perch EGG PRODUCTS oatmeal, instant, plain Center loin, trimmed tripe Pike Egg substitute other whole-grain cereals without Ham, lean, trimmed or any other variety Poke, ahi or tako fat-free added sugar or nuts Lean cuts, trimmed Chicken Pollock regular Cornmeal (polenta) Leg, trimmed giblets Pompano Egg white Couscous Loin, trimmed gizzard Rockfish Egg, whole Hominy, whole Sirloin, trimmed heart Salmon Kasha (buckwheat groats) Tenderloin, trimmed liver Sardines, canned in tomato sauce MILK PRODUCTS Macaroni, whole-wheat Top loin, trimmed or any other variety Sashimi, any type Items marked u: count towards your milk Scallops Pasta, whole-wheat Lamb Lamb servings. Items marked n: limit to one per Popcorn sweetbreads Shark day – in total.. Lean cuts, trimmed Shrimp plain, air-popped or any other variety u Leg, trimmed Skate Cheese, cottage, fat-free reduced-fat (94% fat-free), microwave Pork u Loin, trimmed Smelt Cheese, hard or semisoft, fat-free popped Sirloin chop, trimmed chitterlings Cheese, pot Quinoa kidney Snapper Veal Sole Cheese, ricotta, fat-free Rice sweetbreads n Lean (round and loin cuts), trimmed Squid Cocoa, hot, instant, sugar-free, fat-free brown or any other variety u n Leg, trimmed Swordfish Dairy shake, reduced-calorie wild Poultry, any variety Milk Rolled oats Loin, trimmed Veal Tilapia Round, trimmed Trout evaporated, fat-free Spaghetti, whole-wheat sweetbreads u Sirloin, trimmed Tuna fat-free Starchy vegetables (e.g., peas, corn) or any other variety instant nonfat dry powder Poultry Whitefish Whiting Pudding, fat-free, sugar-free mix (made LEAN MEATS Chicken FISH AND SHELLFISH with fat-free milk) u Trim any visible fat before preparing and breast, without skin Canned varieties must be packed in water, MEAT SUBSTITUTES Sour cream, fat-free broiler or fryer, meat only, roasted broth or tomato juice (not packed in oil). u n remove skin before eating. Ground beef with Dried beans Weight Watchers® Smoothies canned u no more than 7% fat or ground turkey or Abalone black Yogurt, plain, fat-free dark meat, without skin and bone ground chicken is limited to one meal a day. Bass, striped cannellini drumstick, without skin Processed meats such as deli products and Bluefish cowpeas (black-eyed peas) DAIRY SUBSTITUTES ground hot dogs are not Core Foods. Calamari, grilled garbanzo Soy cheese thigh, without skin Beef Carp kidney fat-free white meat, without skin and bone Bottom and top round, trimmed Catfish lima regular Cornish hen, without skin Bottom and top sirloin, trimmed Caviar or any type fish roe navy Soy milk, unflavored Duck, domestic, without skin Cube steak, trimmed Clam juice pinto Soy yogurt (plain unsweetened) Turkey Eye round roast, trimmed Clams refried, fat-free canned Flank, trimmed Cod soy OILS dark meat, without skin Filet mignon, trimmed Crab white Two tsp of olive, canola, safflower, sunflower ground Ground beef with no more than 7% fat Crab, imitation Lentils or flaxseed oil should be included each day. white meat, without skin KC strip, trimmed Crayfish Quorn Use your weekly POINTS Allowance for any Lean cuts, trimmed Dried additional oil used. CORE FOOD LIST Page 3 of 3 Canola oil Pico de gallo Flaxseed oil Salsa, fat-free Margarine, fat-free Soy sauce (shoyu) Mayonnaise, fat-free Spices Nonstick baking spray Steak sauce Nonstick cooking spray Sugar substitutes Olive oil Taco sauce Safflower oil Teriyaki sauce Salad dressing, creamy, fat-free Vinegar Salad dressing, Italian-type (not creamy), Worcestershire sauce fat-free Sunflower oil EXTRAS Gelatin BEVERAGES fruit-flavored, sugar-free Beverages containing alcohol are not Core unflavored Foods. Gum, chewing, sugarless Weight Watchers® Fruities Cappuccino, made with fat-free milk Club soda Coffee black, without sugar decaffeinated, black, without sugar Coffee substitute or cereal beverage powder Diet soft drinks, any flavor Latte, made with fat-free milk Mineral water Seltzer, unsweetened plain flavored Tea black, without sugar decaffeinated, black, without sugar Water CONDIMENTS Baking powder Baking soda Bean dip, fat-free Black bean sauce Capers Chives Cocktail sauce, store-bought Extracts Flavorings Herbs Horseradish Hot sauce (pepper sauce) Ketchup Lemon juice Lime juice Miso Mustard.