Diet-Friendly Supermarket List 2012

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HG UPDATE: For the most up-to-date supermarket list -- complete with a printable, grocery-shopping checklist -- check out our 2016 Supermarket List! It features HG’s latest and greatest grocery-store finds, plus classic must-haves. You’ve gotta get these items in your shopping cart…

Gear up your grocery carts!!! We're taking the guesswork out of guilt-free supermarket shopping with our brand-new-for-2012 Supermarket List. Click here to download a checklist-style PDF version of this list. Ready, set, SHOP!

FF = fat-free, RF = reduced-fat, LF = low-fat, SF = sugar-free,
NSA = no-sugar-added

FF and RF shredded cheese
Kraft, Sargento, Weight Watchers
FF and RF slices
Kraft, Sargento, Weight Watchers
FF and RF block-style cheese
Lifetime, Cabot, Kraft
RF cheese snacks with 100 calories or less
Mini Babybel (regular and Light), Kraft 100 Calorie Packs Cheese Bites, Weight Watchers, Cabot Serious Snacking
Light string cheese
Frigo, Sargento, Weight Watchers (Smoked flavor!)
FF and RF crumbled feta cheese
Athenos, President
The Laughing Cow Light cheese wedges
The Laughing Cow 1/3 Less Fat Smooth Sensations Cream Cheese Spreads
FF cream cheese in a tub
FF, LF, and light (not part-skim) ricotta cheese
Frigo, Precious
FF and LF cottage cheese
Knudsen/Breakstone’s On the Go!/Snack Size, Fiber One
FF and LF cottage cheese with fruit
Knudsen/Breakstone’s Doubles
Almond cheese and soy cheese (low in fat)
Lisanatti Foods The Original Almond Cheese Alternative, Galaxy Veggie
RF Parmesan-style grated topping (pasta aisle)
FF yogurt
Yoplait Light, Yoplait Fiber One, Dannon Light & Fit, Weight Watchers
FF and RF Greek yogurt
Fage Total 0% and 2%, Chobani 0% and 2%
FF and RF Greek yogurt with fruit
Fage Total 0% and 2% with Fruit, Chobani 0% and 2% with Fruit, Athenos 0% with Fruit
Pudding, Desserts, and Dessert Toppings
SF pudding snack cups
Jell-O SF, Snack Pack SF
Mousse Temptations by Jell-O
NSA rice and tapioca pudding
Kozy Shack
SF gelatin snack cups
Jell-O SF
FF Reddi-wip
Cool Whip Free (freezer aisle)
Egg Products
FF liquid egg substitute
Egg Beaters Original, Better’n Eggs, Nulaid ReddiEgg
Liquid egg whites
AllWhites, Egg Beaters Whites
Eggs (for making hard-boiled whites)
Milk, Milk Swaps, and Creamers
Blue Diamond Unsweetened Vanilla Almond Breeze (refrigerated or shelf-stable)
Light vanilla soymilk
8th Continent Light, Silk Light
Unsweetened coconut milk beverage
So Delicious (refrigerated or shelf-stable)
FF non-dairy liquid creamer
Coffee-mate The Original FF
Sour Cream and Butter
FF sour cream
Light buttery spread and light whipped butter in a tub
Brummel & Brown, Land O Lakes Whipped Light, Smart Balance Light
I Can’t Believe It’s Not Butter! Spray


Cold Cereal
Fiber One Original bran cereal
Puffed rice, wheat, and corn
Kashi 7 Whole Grain Puffs, Kix
Other cereals with about 150 calories and at least 4 grams of fiber per 1-cup serving
Kashi Squares Honey Sunshine, Barbara’s Bakery Puffins, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Cinnamon Burst Cheerios, Chocolate Cheerios, Fiber One (all varieties), Kellogg's Krave
Dulce de Leche Cheerios
Multi Grain Cheerios Peanut Butter
Hot Cereal
Old-fashioned oats
Instant oatmeal packets
Quaker, Kashi, Nature’s Path Organic


Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson (Grilled & Ready!)
Boneless skinless chicken breast and turkey breast (raw breasts, tenders,
and cutlets; precooked cutlets, strips, and chopped)
Lean ground turkey
Lean turkey burger patties (refrigerated and frozen)
Turkey pepperoni
Laura’s Lean Beef
Extra-lean ground beef
Extra-lean and lean steak (top round, top sirloin, strip, tenderloin, t-bone, shoulder)
Extra-lean and lean pork (tenderloin, top loin chops, top loin roast, center loin chops,
center rib chops, and sirloin roast)
Oscar Mayer, Hormel, Jennie-O, Applegate
Center-cut bacon
Turkey bacon
Precooked real crumbled bacon
Packaged and Deli Meats
Extra-lean turkey breast, chicken breast, ham, and roast beef slices
Boar’s Head, Oscar Mayer, Applegate, Butterball, Healthy Ones, Sara Lee
97% to 100% FF hot dogs
Hoffy Extra Lean Beef Franks, Hebrew National 97% FF Beef Franks, Ball Park FF, Ball Park Bun Size Smoked White Turkey
Tilapia, tuna, and other lean fish fillets
Chicken of the Sea Lump Crab, Trade Winds, MeTompkin
Imitation crabmeat
Shelf-Stable Seafood and Other Proteins
Canned and pouched albacore tuna (packed in water)
Canned and pouched boneless and skinless pink salmon (packed in water)
Pouched seasoned tuna
StarKist Tuna Creations
Canned 98% FF chunk white chicken breast (packed in water)
Frozen meatless hamburger-style patties
Boca Original Vegan, Amy’s Bistro, Morningstar Farms Grillers Vegan Veggie
Frozen meatless veggie-burger patties
Gardenburger, Boca, Amy’s, Morningstar Farms, Dr. Praeger’s, Veggie Patch
Frozen ground-beef-style soy crumbles
Boca Meatless Ground Crumbles, Morningstar Farms Meal Starters Grillers Recipe Crumbles
Meatless meatballs (frozen and refrigerated)
Veggie Patch, Nate’s, Morningstar Farms
Frozen meatless sausage-style breakfast patties and links
Morningstar Farms
Faux grilled chicken patties, cutlets, and strips (frozen and refrigerated)
Morningstar Farms, Lightlife
Frozen breaded-chicken-style soy patties
Boca, Morningstar Farms
Frozen meatless corn dogs
Morningstar Farms
Meatless Buffalo wings (frozen and refrigerated)
Morningstar Farms, Lightlife
Frozen meatless chicken nuggets
Morningstar Farms
Frozen Morningstar Farms Hickory BBQ Riblets
Frozen Morningstar Farms Veggie Dogs
Fresh Vegetables
Bell peppers
Butternut squash (Bake-tastic Fries!)
Kale (for HG's kale chips!)
Mushrooms (portabellas ROCK)
Onions (for Lord of the Onion Rings!)
Snow peas and sugar snap peas
Spaghetti squash
Turnips (more fries!)
Bagged Produce
Lettuce mixes
Broccoli cole slaw
Classic coleslaw mix
Bean sprouts
Frozen Vegetables
Stir-fry veggies
Cauliflower and broccoli florets
Chopped spinach
Seasoned veggies and veggies in LF sauce
Green Giant Just for One, Green Giant Health Blends
Steam-in-the-bag veggies
Birds Eye, Green Giant, Veg-All
Fresh Fruit
Frozen Fruit (NSA)
Dark sweet cherries
Mango chunks
Peach slices
Dole Frozen Fruit Single-Serve Cups
And pretty much any fruit or veggie we may have left off of this list!
Fruit and Veggies
Pineapple packed in juice (chunks, crushed, slices/rings)
Mandarin orange segments packed in juice
Peach slices packed in juice
NSA applesauce
Pure pumpkin
Libby’s 100%
Tomatoes (crushed, diced, and stewed)
Sweet peas (for HG's guacamole!)
Sweet corn kernels
Green Giant Mexicorn
Jarred roasted red peppers
Pickles (refrigerated or shelf-stable)
Low-calorie soups
Amy’s Organic (Chunky Tomato Bisque!), Amy’s Organic Light in Sodium, Progresso 99% FF, Progresso Light, Progresso High Fiber, Campbell’s Soup at Hand (check stats for LF ones), Campbell’s V8 Soups
Instant soup
Mishima (Miso! Edamame!)
LF turkey and veggie chili
Amy’s, Hormel, Health Valley, Kettle Cuisine (in freezer aisle)
FF chicken, beef, and vegetable broth (look for low-sodium)
98% FF cream of celery, chicken, and mushroom condensed soups
Freezer-aisle soups
Tabatchnick, Kettle Cuisine
Black beans
Red kidney beans
Cannellini (a.k.a. white kidney) beans
Garbanzo beans (a.k.a. chickpeas)
FF or LF refried beans
Crackers, Chips, and Other Crunchy Snacks
High-fiber crackers (especially flatbread-style)
Wheat Thins Fiber Selects, Ryvita, Wasa, Doctor Kracker Flatbreads
RF baked and popped potato chips
Popchips, Kettle Brand Baked, Baked! Lay’s, Pringles Light, Cape Cod 40% RF/Less Fat, Michael Season’s Baked (single-serving snacks)
LF baked tortilla chips
Guiltless Gourmet, Baked! Tostitos Scoops!
Snack Factory Pretzel Crisps
Rice snacks and soy crisps
Quaker Quakes, Quaker Mini Delights, Genisoy Soy Crisps, Glenny’s Soy Crisps
Rice cakes
94% FF microwave popcorn bags
Jolly Time Healthy Pop, Orville Redenbacher’s SmartPop!, Pop Secret 100 Calorie Pop
Freeze-dried fruit
Gerber Graduates Mini Fruits, Just Tomatoes, Etc.!, Funky Monkey, Crispy Green, Sensible Foods
100-calorie snack packs & treats with 100 calories or less
Nabisco 100 Cal, Hostess 100 Calorie Packs, Entenmann’s Little Bites, Kellogg’s 100 Calorie Right Bites, Chex 100 Calorie, Frito-Lay Mini Bites, Weight Watchers Snack Cakes, Rice Krispies Treats The Original Bars, Pringles Stix 
Snack Bars
Cereal bars and chewy granola bars
Quaker (Smashbars!), Fiber One, Special K, Kashi, Soyjoy Bars
Crunchy granola bars
Nature Valley, Kashi Crunchy Granola
Decadent snack bars
Fiber One, Special K, Chex Mix, Nimble by Balance Bar
“Mini-meal” bars
Kashi GoLean, Kind Bars, Luna Bars, Larabars, Corazonas Oatmeal Squares, Perfect Foods Bar Lite (Cranberry Crunch; fridge section!)
Nuts and Seeds
Pistachios in the shell
Everybody’s Nuts!, Wonderful Pistachios
Almonds (whole and sliced)
All Natural Almond Accents, 100-calorie packs of Blue Diamond Almonds, 100-calorie packs of Emerald Almonds
Peanuts in the shell
Sunflower seeds in the shell
Beef, chicken, turkey, pork, and meatless jerky
Jack Link’s, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods
Light bread slices
Weight Watchers, Nature’s Own 40 Calorie, Nature’s Own Double Fiber, Arnold Bakery Light, Sara Lee Delightful, Pepperidge Farm (Light Style, Very Thin, and Whole Grain), Fiber One
Light and high-fiber hamburger and hot dog buns
Sara Lee Delightful, Pepperidge Farm Classic
100-calorie flat sandwich buns
Arnold Select/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature’s Own Sandwich Rounds, Weight Watchers Rye Flat Rolls
Light English muffins
Thomas’, Western Bagel Alternative, Weight Watchers, Fiber One
High-fiber pitas
Western Bagel Alternative, Weight Watchers
Large high-fiber flour tortillas with about 110 calories each
La Tortilla Factory Smart & Delicious Low Carb High Fiber (Large), La Tortilla Factory 100 Calorie, Mission Carb Balance, Tumaro’s 8-Inch Healthy, Tumaro’s 8-Inch Low in Carbs
Light high-fiber flatbreads
Flatout Light
Flatout Foldit Flatbreads
6-inch corn tortillas
Corn taco shells (flat-bottomed ones are best!)
Light bagels
Western Bagel Alternative, Weight Watchers, Thomas’ Bagel Thins, Kim’s Light, Pepperidge Farm Bagel Flats
Thomas' Breakfast Thins
Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated)
Pillsbury Classic Pizza Crust dough (refrigerated)
Pillsbury RF Crescent Rolls dough (refrigerated)
Lavash bread (bakery section or ethnic-food aisle)
LF waffles
Eggo LF, Van’s Lite
Breakfast sandwiches, bowls, and wraps
Kraft Bagel-fuls, Weight Watchers Smart Ones Morning Express, Jimmy Dean Delights Breakfast Sandwiches and Bowls, Cedarlane Egg White Omelettes and Breakfast Burritos, Amy’s Hot Cereal Bowls
Flatbreads, panini, and pocket sandwiches
Amy’s Pocket Sandwiches, Lean Pockets, Lean Cuisine (Flatbread Melts and Panini), Weight Watchers Smart Ones Flatbreads
Burritos and wraps
Amy’s, Cedarlane
Pizzas (multi-serving and single-serving)
Kashi, Amy’s, Lean Cuisine, Weight Watchers Smart Ones
Classic entrées
Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy’s, Morningstar Farms
Steam-ready meals
Lean Cuisine Market Collection, Healthy Choice Cafe Steamers
Amy’s Cheese Pizza Toaster Pops
Contessa Stir-Fry Meals
Light and FF ice cream cartons
Dreyer’s/Edy’s Slow Churned Light, Breyers Smooth & Dreamy FF
Portion-controlled cups of light ice cream
Skinny Cow, Weight Watchers, Dreyer’s/Edy’s
Oikos Frozen Greek Yogurt
Light and LF ice cream bars
Skinny Cow (especially Truffle Bars!), Breyers Smooth & Dreamy
LF ice cream sandwiches
Skinny Cow, Weight Watchers, Klondike Slim-a-Bear, Breyers Smooth & Dreamy
Light and LF ice cream cones
Weight Watchers, Skinny Cow, Nestle Lil’ Drums
LF fudge bars
Weight Watchers Giant, Skinny Cow, Healthy Choice Premium, NSA Fudgsicles
Fruit bars
Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer’s/Edy’s Fruit Bars
Sorbet and light ice cream bars
Weight Watchers Giant Sorbet & Ice Cream Bars, SF Creamsicles
SF fruit-flavored ice pops
SF Popsicles, Crystal Light
Mini fillo shells
Cool Whip Free
Vitalicious VitaTops
Cake cones
Sugar cones
Light, LF, and FF salad dressings
Newman’s Own Lite LF Sesame Ginger Dressing (and other varieties in the Lite line), Wish-Bone Light, Kraft Free, Kraft Light, low-calorie options from Litehouse, Hidden Valley FF, Girard’s FF, Bolthouse Farms
Spray dressings
Wish-Bone Salad Spritzers
Vinegar (balsamic, seasoned rice, etc.)
BBQ sauce (with 45 calories per serving)
Chris’ & Pitt’s, Stubb’s
FF mayonnaise
Hellmann’s/Best Foods Dijonnaise
Mustard (honey, Dijon, spicy brown, yellow)
Vivi’s Original Sauce Carnival Mustards (request ’em!)
Heinz (No Salt Added, Reduced Sugar, Organic Heinz, Simply Heinz)
Frank’s RedHot Original Cayenne Pepper Sauce
RF peanut butter
Skippy RF Creamy and RF Super Chunk, Justin’s Nut Butters (portion-controlled packs)
Better’n Peanut Butter/Peanut Wonder
SF and low-sugar fruit preserves and jam
Smucker’s SF and Low Sugar Preserves and Jams, Polaner SF Preserves with Fiber
Thick marinades (30 calories or fewer per tablespoon)
Lawry’s, Newman’s Own, Mrs. Dash
LF marinara, pasta, and pizza sauce
Classico, Dei Fratelli
La Victoria, Pace
Reduced-sodium/lite soy sauce
SF pancake syrup
Cary’s SF, Mrs. Butterworth’s SF, Log Cabin SF
Jet-Puffed Marshmallow Creme
Light and FF caramel dip (produce aisle!)
Marzetti Light and FF Caramel Dip, Litehouse LF and Original
Light and SF chocolate syrup
Hershey’s Lite and SF


Spring water
Flavored water (check calories and servings per container!)
Aquafina FlavorSplash, Zero-Calorie SoBe Lifewater, Vitaminwater Zero, Activate Drinks, Minute Maid Fruit Falls and Just 10 Pouches
Coconut water
Zico, O.N.E., Vita Coco
Light juice beverages
Trop50, V8 V-Fusion Light, Ocean Spray Light
Low-calorie juice drinks
Ocean Spray Diet (new Cran-Cherry!), Diet V8 Splash (especially Tropical Blend!)
SF powdered drink mixes
Crystal Light, Wyler’s Light, Lipton Iced Tea To Go, AriZona SF, True Lemonade, Crystal Light Pure
Diet soda and club soda
Coke Zero, Coke Cherry Zero, Sprite Zero, A&W Diet Root Beer, Dr. Brown’s Diet, Blue Sky Free
Diet iced tea
Diet Snapple (Trop-A-Rocka rocks!), Diet AriZona
Unsweetened iced tea
Tejava, Gold Peak Tea
Ready-to-brew coffee
Millstone, Dunkin’ Donuts, K-Cups, Starbucks (Blonde Roast!)
Instant coffee granules
Folgers, Nescafe Taster’s Choice
Starbucks VIA Ready Brew
Hot cocoa packets with 20 to 25 calories each
Swiss Miss Diet, Nestle FF
Tea bags
Celestial Seasonings, Tazo, Stash
Unsweetened instant iced tea mix
Whole-wheat flour
Pancake mix
Aunt Jemima Whole Wheat Blend Pancake & Waffle Mix, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete Pancake Mix, Bisquick Heart Smart Pancake and Baking Mix
Mini semi-sweet chocolate chips
Mini marshmallows
Unsweetened cocoa powder
Moist-style cake mixes
Brownie mix
Betty Crocker Fudge Brownies, No Pudge! FF Fudge Brownie Mix
LF graham crackers and chocolate graham crackers
SF FF instant pudding mix
Jell-O SF FF Instant
Nonstick cooking spray
Pam Original, Pam Olive Oil, Pam Butter Flavor
Instant potato flakes
Betty Crocker 80 Calories Per Serving Pouch Potatoes
High-fiber pasta
Ronzoni Healthy Harvest and Smart Taste, Barilla Plus and Whole Grain
House Foods Tofu Shirataki Noodle Substitute (in the refrigerated tofu section!)
Wonton wrappers
Egg roll wrappers
No-calorie sweetener packets
Splenda, Equal, Truvia, Stevia Extract In The Raw
Splenda No Calorie Sweetener, granulated (comes loose in the box)
SF calorie-free flavored syrups
Torani SF Syrups
SF and FF flavored powdered creamer
Coffee-mate SF and FF French Vanilla
FF plain powdered creamer
Coffee-mate FF The Original
Dry taco, fajita, and chili seasoning mix
Dry onion soup/dip mix
Dry ranch dressing/dip mix
Jarred chopped garlic
Sun-dried tomatoes in pouches



HG Heads-Up: There are many more foods we love, there may be foods/beverages here that you don't eat or drink, and you may have some personal faves to add. So just think of this as a little companion that will help guide you through the aisles of your local market.

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