Very low calorie foods are also known as 'FREE' FOOD and are allowed relatively unlimited on diets. Some common free foods include celery, non-starchy vegetables, and low calorie items like yogurt and salsa. However, the document warns that while labeled free, eating these foods in excess without tracking calories can undermine weight loss efforts. It provides a calorie breakdown of sample free foods and warns that over 500 calories of free foods a day can add up and impact weight loss. Moderation is key with free foods to aid rather than hinder dietary goals.

1. Very low calorie foods are also known as
'FREE' FOOD!
It can be a lifesaver, but is it turning your DIET
into a MAINTENANCE program?

3. FREE FOOD is a term used by many diets to identify
foods that are allowed on a relatively unlimited basis.
Celery is usually on the list. Depending on what program
you follow, it could mean an array of non-starchy
vegetables or it may mean a food item that has little to no
net carbs.
One thing is for certain: chocolate cake is not on the list.
Whatever “free food” means to you, these food items
can be consumed in quantity and frequency to fill the
gaping void left behind as we give up unlimited eating
and try to follow a diet regimen.

4. Check out some of the following "free foods"
and note their actual calories. If one
pounds equals 3500 calories, it's easy to
see how eating free foods in an
UNTRACKED manner can make a
difference in your weight loss program.

6. 2 cups of Celery =
50 Calories

8. 1, 4 oz Fiber One® Yogurt =
50 Calories

10. 2 tbsp of fat-free Sour Cream =
25 Calories

12. ½ cup salsa =
35 Calories

14. 2 cups salad =
50 Calories

16. 2 tbsp fat-free salad dressing =
25 Calories

18. 2 tbsp fat-free Cool Whip® =
15 Calories

20. 2 cups broccoli =
60 Calories

22. 1 Clementine =
30 Calories

24. ¼ cup Nonfat Milk =
21 Calories

26. ½ cup Fiber One® Cereal=
60 Calories

28. ½ can Light Progresso® Soup =
60 Calories

30. 1 Edy’s™ Fruit Bar =
30 Calories

32. 2 tbsp Smart Beat® Mayo =
20 Calories

34. 25 25 60
15
50
60
25 60
35
30
35
20
50 21 175
TOTAL
TOTAL 185 TOTAL 151 TOTAL 511

35. A total of 511 calories (of “free” food) a day
really adds up!
Many of us with weight problems keep
eating past the point of fullness not
because we are hungry, but because we
like eating. And we have a hard time
recognizing when we are full.
Use your “free foods”—just don’t abuse
them. You will likely pay for it in other ways
as well, such as cramping and gas.

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