PRODUCE

Salad greens. Arugula, mixed greens Romaine, watercress, etc.
Cooking greens. Bok choy, chard, kale, spinach, etc.
Other vegetables. Broccoli, mushrooms, tomatoes, etc.
Garlic.
Onions.
Fruit. Bananas, berries, grapes, oranges, etc.

DRY GOODS

Cold cereal. Per 100 calories: at least 4 g fiber for flakey cereals (i.e. Kashi Go Lean, Nature’s Path Flax Plus, raisin bran); at least 3 g fiber and for “O” cereals (i.e. Cheerios) and shredded wheat; no more than 125 mg sodium; and, unless a cereal contains raisins or other dried fruit, no more than 5 g sugar. All grains should be whole; added bran and soy are fine.
Hot cereal. Oatmeal (regular or steel cut) or other plain, unsweetened whole grain
Nuts. Almonds, cashews, peanuts, pecans, walnuts... they're all good for you!
Pasta. At least 4 g fiber per 2-oz serving, such as 100% whole wheat or partially whole grain such as Barilla Whole Grain and Barilla Plus
Other grains. Barley, brown rice, whole-wheat couscous, quinoa, etc.
Cookies/biscotti.* No more than 2 g saturated fat (3 g for chocolate or chocolate chip) and 100 mg sodium per 150 calories, such as Kashi TLC
Crackers/crispbread. At least 3 g fiber per ounce (29 g or about 115 to 130 calories), such as most WASA crispbreads
Chocolate.* Dark chocolate such as Hershey's Extra Dark
Tea (bags or loose). Black, green, oolong, white or herbal tea
Bread. At least 2 g fiber per slice and 100-percent whole grain

DAIRY/EGGS/SPREADS

Milk. Skim (nonfat) or 1% milk, including regular milk and Smart Balance milks
Soymilk. No more than 100 calories per cup and at least 25% of the daily value (DV) for calcium and vitamin D
Spreads/margarine. Made without partially hydrogenated oil, such as Bestlife Buttery Spread
Cheese. Reduced-fat cheddar, Swiss or other variety with no more than 5 g fat and 75 calories per ounce such as Cabot 50% cheddar
Eggs. Regular eggs, omega-3 enriched eggs or liquid eggs such as All Whites and Better 'N Eggs
Yogurt. Plain low-fat or non-fat yogurt and Greek yogurt (flavored yogurts are considered a treat *)

MEAT/POULTRY/SEAFOOD

Meat. Leaner cuts such as sirloin, tenderloin or flank steak.
Ground beef: Should be 90% lean or higher.
Fish. Most fish, including trout, salmon, bluefish and Atlantic mackerel, which are high in omega-3 fatty acids and relatively low in mercury. Pregnant women should avoid king mackerel (different from regular mackerel), shark, swordfish and tilefish due to the high mercury content.
Shellfish.  Clams, mussels, scallops, shrimp, etc.
Poultry. Chicken or turkey, all cuts and ground (remove skin before eating)

DRESSING/SAUCES/OILS

Salad dressing. No more than 250 mg sodium per 2 tablespoons dressing
Oils. Canola oil, olive oil, toasted sesame oil (for seasoning)
Vinegar. Balsamic, red wine, white wine, flavored... your choice!
Mayonnaise. Light mayonnaise or other types with no more than 50 calories and 5 g fat per tablespoon
Pasta sauce. No more than 500 mg sodium and 2 g saturated fat per half cup

NUT BUTTERS/BEANS/CANNED VEGETABLES/SOUPS

Nut butters. Peanut butter (such as Smart Balance) almond butter; cashew butter
Beans. Canned or dried (any type, such as black beans, garbanzo, pinto etc.), preferably reduced sodium (no more than 130 mg per half cup) or no-salt added
Canned tomatoes. No more than 350 mg sodium per half cup or no salt added
Soups. No more than 500 mg sodium per cup

BREAD/WRAPS

Bread. At least 2g fiber per slice and 100% whole grain
Whole-grain wraps. At least 3 g fiber per 100 calories, such as whole wheat tortillas or most Flatout Flatbread varieties

FROZEN

Frozen meals. No more than 700 mg sodium per meal and no partially hydrogenated fat, such as many of the gardein vegan foods. (Most contain 90 to 120 calories, not enough to qualify as a full meal, so round it out with a salad, fruit and/or a cup of milk or soymilk.)
Frozen vegetables. No salt added or no more than 350 mg sodium per serving
Frozen vegetable burgers. Soy-based are best because they offer more protein.
Ice cream/frozen dessert.* No more than 3 g saturated fat per 150-calorie serving
Frozen waffles. No more than 180 calories and at least 4 g fiber per two waffles

BEVERAGES

Water. Bottled sparkling or flat water, such as Nestle Pure Life
Iced tea. Unsweetened green, black or herbal, or sweetened with no more than 17 calories per 8 oz. (Higher calorie iced tea is considered a treat*)

* Most people on a weight loss regimen can have about 150 treat calories daily.