Substitution List Topic: Guilt-Free Foods

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Guilt-Free Foods Category


Your beverage of choice should be water... It's the best for hydrating you and quenching your thirst. Recommendations are for eight 8-ounce glasses daily. We advise you to limit caffeinated beverages to one or two cups daily. You can replace 2-4 glasses of your water with any of the below:

  • Low-sodium bouillon or broth
  • Sugar-free drink mixes
  • Sodium-free club soda or seltzer
  • Herbal tea or decaffeinated tea
  • Decaffeinated coffee
  • Water (add a squeeze of lemon or lime for flavor)


  • 1 sugar-free gelatin dessert (limit to 3 daily servings)
  • jam/jelly sugar free (2 tsp.)
  • Nonfat sugar free whipped topping (2 tbsp.)
  • Sugar-free gum (1-5 sticks daily)

(You can buy many of these items as low sodium items.)

  • Ketchup, horseradish, mustard, dill pickles, salsa (1 Tbsp.)
  • vinegar
  • Lemon and lime juice


  • unlimited raw salad (see Salad & Vegetables Category)


  • nonstick cooking spray