A free food is any food or drink that contains less than 20 calories or less than 5 grams of carbohydrate per serving. Foods with a serving size listed should be limited to three servings per day. Be sure to spread them out throughout the day. If you eat all three servings at one time, it could affect your blood glucose level. Foods listed without a serving size can eaten as often as you like. Fat-free Or Reduced-fat Foods Cream cheese, fat-free Creamers, nondairy, liquid Creamers, nondairy, powdered Mayonnaise, fat-free Mayonnaise, reduced-fat Margarine, fat-free Margarine, reduced-fat Miracle Whip, nonfat Miracle Whip, reduced-fat Nonstick cooking spray Salad dressing, fat-free Salad dressing, fat-free, Italian Salsa Sour cream, fat-free, reduced-fat Whipped topping, regular or light 1 Tbsp 1 Tbsp 2 tsp 1 Tbsp 1 tsp 4 Tbsp 1 tsp 1 Tbsp 1 tsp   1 Tbsp 2 Tbsp 1/4 cup 1 Tbsp 2 Tbsp

Sugar-free Or Low-Sugar Foods Candy, hard, sugar-free Gelatin dessert, sugar-free Gelatin, unflavored Gum, sugar-free Jam or jelly, low-sugar or light Sugar substitutes* Syrup, sugar-free 1 candy       2 tsp   2 Tbsp *Sugar substitutes, alternatives, or replacements that are approved by the Food & Drug Administration (FDA) are safe to use. Common brand names include: Equal(aspartame) Sprinkle Sweet(saccharin) Sweet One(acesulfame K) Sweet-10(saccharin) Sugar Twin(saccharin) Sweet 'n Low(saccharin)

Drinks Bouillon, broth, consomme' Boullon or broth, low-sodium Carbonated or mineral water Club soda Cocoa powder, unsweetened Coffee Diet soft drinks, sugar-free Drink mixes, sugar-free Tea Tonic water, sugar-free         1 Tbsp           Condiments Catsup Horseradish Lemon juice Lime juice Mustard Pickles, dill Soy sauce, regular or light Taco sauce Vinegar 1 Tbsp         1 1/2 large   1 Tbsp

Seasonings Flavoring extracts Garlic Herbs, fresh or dried Pimento Spices Tabasco or hot pepper sauce Wine, used in cooking Worcestershire sauce