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Free Group

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A free food is any food or drink that contains less than 20 calories or less than 5 grams of carbohydrate per serving. Foods with a serving size listed should be limited to three servings per day. Be sure to spread them out throughout the day. If you eat all three servings at one time, it could affect your blood glucose level. Foods listed without a serving size can be eaten as often as you like.

If you are on a Carbohydrate Controlled Food Plan; some of these foods would not be considered free. Please read the label.

Food Item/Serving Size Food Item/Serving Size

Fat-free or Reduced-fat Foods

Carbonated or mineral water
Cream cheese, fat-free;   1 Tbsp Coffee, Club soda
Creamers, nondairy, liquid;   1 Tbsp Diet soft drinks, sugar-free
Creamers, nondairy, powdered;      2 tsp Drink mixes, sugar-free
Mayonnaise, fat-free;   1 Tbsp Tea
Mayonnaise, reduced-fat;      1 tsp Tonic water, sugar-free
Margarine, fat-free;  4 Tbsp


Margarine, reduced-fat;     1 tsp Catsup;     1 Tbsp
Miracle Whip®, nonfat;  1 Tbsp Taco sauce;     1 Tbsp
Miracle Whip®, reduced-fat;     1 tsp Pickles, dill;  1½ large
Salad dressing, fat-free;  1 Tbsp Horseradish
Salad dressing, fat-free, Italian;  2 Tbsp Lemon juice
Salsa;   ¼ cup Lime juice
Sour cream, fat-free reduced-fat;  1 Tbsp Mustard
Whipped topping, regular or light;  2 Tbsp Soy sauce, regular or light
Nonstick cooking spray Vinegar

Sugar-free or Low-sugar Foods

Candy, hard, sugar-free;  1 candy Be careful with seasonings that contain sodium or are salts, such as garlic or celery salt, and lemon pepper
Jam or jelly, low sugar or light;      2 tsp
Syrup, sugar-free;   2 Tbsp Flavoring extracts
Gelatin dessert, sugar-free Garlic
Gelatin, unflavored Herbs, fresh or dried
Gum, sugar-free Pimento
Sugar substitutes Spices


Tabasco® or hot pepper sauce
Cocoa powder, unsweetened;  1 Tbsp Wine, used in cooking
Bouillon, broth, consommé Worcestershire sauce
Bouillon or broth, low-sodium  


Prepared by www.Wheelchair-Connection.com and www.Weighing-Success.com

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