A free food is defined as any food or drink that has less than 20 calories and 5 g or less of carbohydrates per serving. Free foods can be used to help satisfy dieters when calorie limits or requirements have been reached for the day. With the exception of the fruits and vegetables, it is recommended that most free foods be limited to 3 per day, in order to ensure adequate caloric intake. Spread out the servings of free foods throughout the day for balance and to prevent blood sugar spikes.
Condiments and Seasonings
All seasonings, including herbs, garlic, flavoring extracts, spices, Worcestershire sauce and hot sauce are free foods. Many condiments are considered free. Those that can be consumed in unlimited quantities are lemon juice, mustard, vinegar, artificial sweeteners, horseradish and bouillon. Allowed quantities of other condiments are listed in the order of smallest to largest serving size as follows: 1 tsp. of reduced-fat margarine or reduced-fat mayonnaise; 2 tsp. of barbecue sauce, sweet and sour or chili sauce, miso, jam or nondairy creamer; 1 tbsp. of ketchup, honey mustard, parmesan, relish, soy sauce, taco sauce, whipped topping, fat-free cream cheese, low-fat salad dressing, low-fat sour cream or fat-free mayonnaise; 2 tbsp. of sugar-free syrup, fat-free Italian dressing or yogurt; and 1 1/2 of a medium dill pickle or 2 pickle slices.
Fruits and Vegetables
Certain fruits and vegetables are also considered free foods. A 1/4 cup serving of cooked carrots, green beans or cauliflower is free. Additionally, the following are also free foods: 1/2 cup of raw cabbage or cucumbers, 5 baby carrots and/or celery sticks; 1/4 cup of blueberries; salad greens; 1/2 cup of rhubarb or cranberries (when sweetened with sugar substitute they also contain less than 20 calories per serving); and 1/4 cup of salsa.
Beverages
Any beverage that does not contain any sugar (added or natural) is considered free. This includes diet soft drinks, sugar-free drink mixes, coffee, water, club soda, tonic water and tea.
Miscellaneous Foods
Other free foods allowed in unlimited quantities include gum and sugar-free gelatin. Foods that are free in the listed quantities are 1/2 ounce of fat-free cheese, 10 goldfish crackers, 2 saltines, 1 cup of light popcorn, 1 vanilla wafer, 1/2 ounce of lean meat and 1 sugar-free frozen cream pop.
References
- "Choose Your Foods: Exchange Lists for Weight Management"; American Diabetes Association; 2008.
- "Exchange List: Free Foods;" Mayo Clinic; 2010.
