basic - Core Foods

[Guest guest]

For anyone who has not got just what the basic Core foods are, this

is what was on dotties site..a pretty good breakdown..

Vegetables

Fresh, frozen or canned (without added sauce, fat or sugar)

Tomato paste purees and sauce

*Vegetables cannot contain ingredients that are not core foods.

(ex regular refried beans, pork beans, corn in butter sauce,

dried tomatoes packed in oil,

French fries, and sweet pickles are not core foods.)

Vegetable juice is not a care food.

Fruits

Fresh, frozen or canned (without added sugar)

*Canned fruit, in water or juice (not syrup) drained before eating.

*Unsweetened applesauce is a core food, but sweetened is not.

*Dried fruits are not core foods. Fruit juices are not core foods.

Soups

Fresh, canned, frozen, or homemade soups made with core foods

Bean soup (lentil, split pea)

Bouillon

Broth based soup

Tomato soup

*Creamed soups are not core foods.

Starches Grains and cereals

Whole wheat pasta, brown rice, potatoes limited to 1 meal a day

Barley

Buckwheat

Bulgur

Cornmeal (polenta)

Couscous

Kasha

Popcorn (airpopped or 94% fat free microwave popped)

Quinoa

Rolled oats

Starch vegetables (peas, corn)

Cooked hot cereal (any plain variety that does not contain added

sugar)

*Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals,

that do not contain added sugar, are limited to 1 meal a day,

and must be eaten with fat free milk or plain fat free yogurt.

Lean meats, poultry, fish, meat substitute and egg products

Beef

Bottom and top round roast

Bottom and top sirloin steak

Eye round roast

Flank steak

Filet mignon

Round steak

Round tip steak and roast

Sirloin steak

T-bone steak

Tenderloin roast and steak

Top sirloin roast

*Ground beef with no more than 7% fat,

Poultry chicken and Turkey

Fresh, frozen or canned

* trim any visible fat and remove skin before eating.

*ground turkey or ground chicken is limited to 1 meal a day.

Pork

Canadian style bacon

Lean ham

Loin chop or roast

Sirloin chop

Sirloin cutlet

Tenderloin roast

Fish and shellfish

Fresh, frozen or canned any variety

*Canned varieties must be packed in water or broth,

or tomato juice, not packed in oil.

Meat substitutes

Dried beans and lentils

Tofu, any type

Vegetarian burgers, frozen

Egg products

Egg, whole

Egg substitutes

Egg whites

Milk products and dairy substitutes

Milk products

Fat free cheese

Fat free cottage cheese

Fat free milk

Fat free sugar free pudding

Fat free sour cream

Fat free plain yogurt

Dairy substitutes

Soy milk (plain)

Soy cheese

Soy yogurt (plain)

*Weight watcher smoothies or fat free sugar free instant hot cocoa

or reduced calorie dairy shakes is limited to once a day.

Oils, Condiments, and Extras

Fat free dressings

Fat free margarine

Fat free mayonnaise

Nonstick cooking or baking spray

*Include 2 teaspoons of Olive, canola, safflower,

sunflower or flaxseed oil each day

Condiments

Baking powder

Baking soda

Capers

Cocktail sauce

Extracts

Flavorings

Herbs

Horseradish

Hot sauce (pepper sauce)

Ketchup

Lemon juice

Lime juice (unsweetened)

Mustard

Salsa (fat free)

Soy sauce

Sugar substitutes

Taco sauce

Teriyaki sauce

Vinegar

Worcestershire sauce

Extras

Gelatin (unflavored or sugar free flavored)

WW fruities

Beverages

Coffee (without sugar)

Tea (without sugar)

Diet soft drinks

Club soda

Seltzer (plain or unsweetened)

Water or mineral water