Your low fat kitchen

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Oil:Olive oil, canola oil, nonstick cooking spray, safflower oil, flavored oils
Canned Fish Water-packed tuna, salmon and sardines

Canned Vegetables and Fruit Peas, carrots, corn, beets, mushrooms, asparagus; peaches, pineapple, pears - in light syrup

Canned Tomatoes: Whole, diced or crushed tomatoes, tomato purees, tomato sauces (with no added salt)

Legumes and Grains: Canned or dried black beans, pinto beans, chickpeas (Garbanzo beans), kidney beans, navy beans, black-eyed peas; rice, lentils, barley, couscous, quinoa, bulgur, kamut

Pasta: Whole wheat spaghetti, penne, lasagna sheets and other noodles
Jars Anchovies, capers, pimientos, peppers, artichokes, pickles, sundried tomatoes, minced garlic

Soups and Stocks: Low-fat, low-sodium canned soups and soup mixes; low-sodium, fat-free broths, bouillon cubes and stock concentrates

Flavorings: Herbs, spices and seasonings; whole garlic, garlic paste, tomato paste, chili paste, bottled ginger, low-sodium Worcestershire sauce, soy sauces and bottled marinades

Dressings: Vinegars, mustards, low-fat or fat-free salad dressings and mayonnaise
Breads and Cereals Whole grain breads, rolls and bagels; whole wheat flour; cereals such as oatmeal, bran flakes or low-fat granola

Dried Fruits: Cranberries, cherries, blueberries and raisins
Nuts and Seeds Almonds, hazelnuts, walnuts, peanuts, pecans; pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds, and flax seeds
Sugars Honey, molasses, maple syrup

Snacks: Pretzels, low-fat microwave popcorn, whole grain crackers; sugar-free/fat-free pudding and jello, applesauce