Add some zip to your plate with these free foods

Tip17Under the dietary exchange system, a free food is one that has either 20 calories or less or 5 grams carbohydrates or less per serving.

The judicious use of free foods can help give your daily diet a little more zest—many condiments are included on the ‘free list'.

Some free exchanges include:

  • 1/2 cup salsa
  • 1 tablespoon fat free cream cheese
  • 1 tablespoon pickle relish
  • 1 serving sugar-free gelatin
  • 1 tablespoon Cool Whip

Vegetarianism? Diabetes? How about both?

Reviewed by Francine Kaufman, MD. 4/08

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