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Sauces & Soups SAUCES Barbecue sauce, 1/4 cup Chili sauce, green, 1/4 cup Chili sauce, red, 1/4 cup Cocktail sauce , 1/4 cup Duck Sauce , 1 Tbsp Gravy, beef, chicken, or turkey, canned, 1/4 cup Pizza sauce, 1/4 cup (2 oz) Spaghetti sauce, bottled, any type, reduced-fat, 1/2 cup (4 1/2 oz) Spanish sauce, 1/2 cup Teriyaki sauce , 1/4 cup SOUPS Chicken noodle soup, canned, 1 cup Chicken soup, without matzo balls, 1 cup Egg drop soup, 1 cup |
Cereals Cereal, cold, bran flakes, 1 cup Cereal, cold, high fiber (10g or more fiber per 1/2 cup) Cereal, cold, puffed, 1 1/2 cups Cereal, cold, shredded wheat, 1 biscuit Quaker Corn Bran, 3/4 cup |
Spreads & Condiments Almond butter, 1 tsp Butter, regular or whipped, 1 tsp Chutney, 1 Tbsp Cream cheese, light or whipped, 2 Tbsp (1 oz) Cream cheese, nonfat, 4 Tbsp (2 oz) Cream cheese, regular, 1 Tbsp (1/2 oz) Fruit butter, any type, 1 Tbsp Jam , jelly or preserves, 1 Tbsp Ketchup, 1/4 cup Margarine , fat-free, 4 Tbsp Margarine, reduced-calorie (tub), 2 tsp Margarine, reduced-calorie (stick), 1 1/2 tsp Margarine, regular, 1 tsp Margarine, squeeze, 1 tsp Mayonnaise, fat-free, 4 Tbsp Mayonnaise, reduced-calorie, 2 tsp Mayonnaise, regular, commercial and homemade, 1 tsp Olives, 10 small or 6 large (1 oz) Peanut butter, 1 tsp Pickles, sweet, 2 large Salad dressing, fat-free (except Italian), 2 Tbsp Salad dressing, reduced-calorie, Italian, 2 Tbsp Sour cream, light, 3 Tbsp Sour cream, nonfat, 1/4 cup Sour cream, regular, 1 Tbsp Spreadable fruit, 1 1/2 Tbsp Sweet and sour sauce, 2 Tbsp |
Snacks Crackers, 7 fat-free crackers (3/4 oz) Popcorn, light, microwave-popped, 3 cups Popcorn, plain, hot-air popped, 3 cups Pretzel sticks, 23 Pretzel twists , 8 small Seeds, pumpkin or sunflower, 1 Tbsp |