Oils, Vinegars & Condiments

Oils: extra-virgin olive oil, canola oil

Trans-fat-free margarine

Vinegars: distilled white, cider, red-wine, balsamic, rice

Dijon mustard

Ketchup

Barbecue sauce

Reduced-fat mayonnaise

Reduced-sodium soy sauce

Prepared pesto

Salsa

Hot sauce

Salt

Black pepper

Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger

Vanilla extract

Canned tomatoes, tomato paste

Reduced-sodium broths

Canned beans: cannellini, kidney, chickpeas (garbanzo beans)

Canned lentils

Chunk light tuna and salmon

Assorted whole-wheat pasta

Regular and instant brown rice

Whole-wheat couscous

Regular and quick-cooking barley

Bulgur

Rolled oats

Dried lentils

Baking Products

Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)

All-purpose flour

Baking powder

Baking soda

Unprocessed wheat bran

Quick-rising yeast

Cornstarch

Brown sugar

Granulated sugar

Honey

Walnuts, pecans, sesame seeds, almonds

Dried apricots, dates, cranberries, raisins

Peanut butter (natural)

1% or skim milk

Reduced-fat sour cream

Fruit juice

Large eggs

Cheese: sharp Cheddar, feta, Parmesan, mozzarella

Nonfat or light vanilla yogurt

Frozen fruit

Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach

Low-fat ice cream, frozen yogurt and/or sorbet

Frozen cheese ravioli or tortellini