If you are a diabetic, you are probably familiar with the "exchange" meal planning technique, which is used to monitor carbohydrate, protein and fat intake while allowing for diversity in food choice. Exchanges are identified by food group (such as grains, dairy, meat and meat substitutes) based on their carbohydrate and protein content. Foods with fewer than 5 grams of carbohydrate and 20 calories per serving fall into the "free foods" category; you can eat them whenever you like because they don't "count." Knowing which foods are free comes in handy when planning a meal.
Mustard
Mustard is a perfect condiment for adding flavor but not calories. Most brands of plain mustard, even the grainy, textured varieties, are virtually calorie free. Next time you make a sandwich, try replacing the mayo with mustard.
Herbs and Spices
There is a never-ending list of herbs and spices that can be used to flavor foods. Fresh herbs like cilantro, basil and parsley may be just the ingredients to make food seem less boring. Spices such as cumin, paprika and chili powder will also help give your dishes some personality. Use herbs and spices creatively to make your meals seem less monotonous.
Salad Greens
Adding bulk to your diet without having to worry about serving size is a luxury for anyone following exchanges. Salad greens are a great way to add some bulk. Arugula, spinach, mesclun and romaine lettuce are all available at most supermarkets. You can eat as much as you like.
Unsweetened Tea
If you're in search of a special beverage, tea is your go-to free food. As long as you don't add sugar or honey, you can drink as much tea as you'd like and not use up any exchanges.
Water
It seems like a given, but water is probably the best item on this list. Consider replacing the excess soda and juice in your diet with water, and you'll find it a lot easier to meet your exchanges. A great way to get yourself to drink water is to carry around a water bottle. You may find that you start drinking water so much that you'll be cutting back on sweetened beverages.
