Free Food Exchange

Foods in the free exchange category have fewer than 20 calories per serving and can be enjoyed throughout the day with little concern.

Examples of free foods include:

• sugar-free hard candy
• sugar-free gelatin
• carbonated or mineral water
• calorie-free drink mixes
• coffee, tea
• raw vegetables (fewer than 4 cups per day)

Remember: Free foods have fewer than 20 calories per serving. Use them to prevent hunger. Snack on these items 30 to 60 minutes before your meal to help you control portions at mealtimes.