Free Group

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	Condiments
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; 1� large
Salad dressing, fat-free; 1 Tbsp	Horseradish
Salad dressing, fat-free, Italian; 2 Tbsp	Lemon juice
Salsa; � 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	Seasonings
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
Drinks	Tabasco� or hot pepper sauce
Cocoa powder, unsweetened; 1 Tbsp	Wine, used in cooking
Bouillon, broth, consomm�	Worcestershire sauce
Bouillon or broth, low-sodium