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ONTARIO FOOD LIST

Current Updates: October, 2010 Previous Updates: July, 2010


Food Lists: follow these instructions to the letter:
There are 4 food categories plus allowable liquids listed below. The 4 food categories are Proteins,
Vegetables, Fruits and Bread Substitutes.
You may have 2 servings from each category per day. They may be eaten at any time throughout the
day.
Eat your protein portions at least 4 hours apart.
No substitutes are allowed. Period. If its not on the list, dont eat it.
Even the slightest deviation may be detrimental to your success.
LIQUIDS
Minimum 8 glasses or 64 ounces (2 liters or 2 US quarts) of liquids each day is mandatory.
However, more is better. Make sure that fresh water comprises at least half the volume.
ALLOWED:
GENERIC
Water
Weak tea, herbal teas
Mineral water
Soda water
Soft drinks (sugar free and caffeine free with aspartame)
Decaffeinated coffee (only one cup of caffeinated coffee allowed per day)
Natural Green Leaf Brand Dieters Herbal Drink
BRANDS:
Aloe Organics Pure Aloe Vera Juice (2 ounces per day)
Campbells 25% Less Sodium Chicken Broth (1 cup per day)
Campbells Chicken Broth with Garlic and Herbs (1/2 cup per day)
Campbells Fat Free Beef Broth (2/3 cup per day)
Campbells Healthy Request Chicken Broth (2/3 cup per day)
Campbells Organic Vegetarian Vegetable Broth (2/3 cup per day)
Celestial Seasonings Bengal Spice Tea
Celestial Seasonings English Toffee Herbal Tea
Fla-Vor-Ice Light Popsicles (2 pop {71g} per day) (Low Carb Grocery)
First in Medicinal Herb Teas
Licorice Spice Caffeine Free Herbal Tea
Lipton French Vanilla Tea
Miso Cup Reduced Sodium Soup (1 cup per day)
OSEM Instant Soup Drink Tomato (1 serving per day)
Pacific Organic Beef broth, Chicken broth low sodium, Mushroom Broth, Vegetable Broth 1 cup
(250ml)
Presidents Choice Moroccan Style Green Tea with Mint
Presidents Choice Rooibos Vanilla Herbal Tea
Tetley Green Tea Jasmine
FRUIT FLAVOURS & SPARKLING DRINKS
Aquafina: Flavour Splash Citrus Blend and Raspberry 591ml bottled water (1-2 per day)
A&W Diet Root Beer (1 per day as caffeine drink)
Calais High Calcium Sparkling Refresher 1-2 per day (300 ml)
Canada Dry Sparkling Original Salt Free and Calorie Free Beverage
Canada Dry Sparkling Lemon Lime Salt Free and Calorie Free Beverage
Coke Zero, Diet coke (1 per day as caffeine drink)

Crush Diet Cream Soda


Crystal Clear Lemon Lime Sparkling Water Beverage
Crystal Light fruit drinks (not Live Active)
Danone Silhouette Sugar Free Zero Calorie Beverage Strawberry-Raspberry, Pink, Lemon-lime
Dasani Flavored Water Beverage: Natural, Raspberry (in moderation)
Diet Mug Root Beer (1 per day as caffeine drink)
Diet Sprite Zero
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Ontario Food List
Faygo Diet Soda: Orange, Root Beer, Grape, Redpop
Fresca Sugar Free: Grapefruit
Grapefruit- Green Tea
Great Value Sugar Free Pink Lemonade Drink Mix (in moderation)
Jones Sugar Free Black Cherry Soda (355 ml)
Kool-Aid (sugar free)
Light Spritz Up
Life Brand Sparkling Water Beverages Sugar Free, Calorie Free: All Flavors
Master Choice Diet Fizz Beverages
Nestle Pure Life Orange-Splash, Lemon-Splash, Strawberry-Splash and
Raspberry-Splash (in moderation)
Our Compliments diet beverages
Perrier Sparkling Mineral Water Lemon
Presidents Choice Diet beverages including Fruit Rush Apple Cider, Peach Melba, Ruby
Presidents Choice Diet Cranberry Raspberry POP
Red Grapefruit, Sparkling Grapefruit, diet tonic water (no other tonic waters)
Presidents Choice cool light Lemonade, Pink Lemonade
Presidents Choice diet tonic water
Presidents Choice diet green apple sparkling soda
Presidents Choice diet cola
Presidents Choice Free & Clear Sparkling Water Beverage (Red Raspberry, Berries of the Woods, Key
Lime,
Golden Peach, White Grape)
Waist Watcher Diet Ginger ale (in moderation)
Waist Watcher Diet Raspberry Ginger ale (in moderation)
ICED TEAS
Arizona Peach Diet Iced Tea
Diet Nestea
Laci Le Beau Super Dieters Tea
Lipton diet iced tea
Lipton Iced Tea To Go Sugar Free: Natural Lemon, Natural Mandarin & Mango, and Natural Honey &
Lemon (in
moderation)
Realemon Light iced tea mix
Snapple Diet Peach Tea, Diet Raspberry Tea 1 a day (473 ml)
NOT ALLOWED:
No alcohol
No tonic water
No C Plus or Orange Crush
No root beer (except as specified)

No orange juice or other juices


No fruit teas
No decaffeinated flavored coffees
BREAD SUBSTITUTES
2 SERVINGS PER DAY
ALLOWED:
GENERIC:
Bread stick (plain or onion, NOT cheese) (1 stick = 1 serving)
Matzo (1/2 sheet = 1 serving no egg matzo)
Matzah Meal (1/2 cup = 3 servings)
BRANDS:
Betty Light 100% Whole Wheat Bread with pea hull fiber added (1 slice = 1 serving)
[Available in GTA at Kam 2 Market 2863 Lakeshore Blvd West in New Toronto and
Outside of the GTA, available at Foodland or IGA stores]
Boulangerie: St-Methode: Multi Cereal Bread: No Fat No Sugar Added (1/2 slice = 1 serving)
[Available in Quebec]
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Bon Matin: 60% Whole Wheat Bread: No Fat No Sugar Added (1/2 slice = 1 serving)
[Available in Quebec]
Breton minis Cracked Pepper & Olive Oil flavour crackers (9 crackers = 1 serving)
Breton minis French onion and Garden Vegetable crackers (9 crackers = 1 serving)
Breton minis Original wheat (10 crackers = 1 serving)
Bretons minis Honey (7 crackers = 1 serving)
Bretons minis Cheddar Cheese (7 crackers = 1 serving)
Carrs Table Water Crackers (2 crackers = 1 serving)
Christie 40% less Fat Vegetable Thins (6 crackers = 1 serving)
Christie Cheese Nips (8 crackers = 1 serving)
Christie Multigrain Wheat Thins (5 crackers = 1 serving)
Christie Rice Thins: Herb and Garlic, Sesame, Original (4 crackers = 1 serving)
Christie Triscuit Thincrisps (6 crackers = 1 serving)
Crispmate (1 Crispmate = 1 serving)
Chrunchmaster: Multi-Grain Crackers (gluten free): Original Multi-Seed 5 crackers =1 serving)
Dare Breton Garlic Fine Herb Crackers (2 crackers = 1 serving)
Dare Wise Crackers regular (3 crackers = 1 serving)
Dempsters Body Wise Multigrain Bread or Whole wheat Bread ( slice = 1 serving)
Dempsters Body Wise Whole Grain Tortillas ( tortilla = 1 serving)
Dempsters 100% Whole Wheat Bread (1/2 slice = 1 serving)
Elco Rice Crackers: Plain, Barbecue (3 crackers = 1 serving)
Fat Free Brownberry Caesar Croutons (1 tbsp = 1 serving)
Finn Crisp Rye Crisp Bread (1 slice = 1 serving)
Genisoy Soy Crisps Oven Baked: Deep Sea Salted Flavor (8 crisps = 1 serving)
Glutino: Gluten free Bread sticks (4 sticks = 1bread serving)
Glutino: Gluten free Rice Bread/ Gluten free Fiber Bread (1/2 slice = 2 bread serving)
Grissol Bread Sticks Sesame, 60% whole wheat, Plain (1 breadsticks = 1 serving)
Grissol Canap Melba Rounds- Sesame, Plain, 12 grain (3 canaps = 1 serving)
Grissol Melba Toast: Multi-Fiber Melba, whole wheat Melba (2 slices = 1 serving)
Grissol Melba Toast: Plain Melba, No Salt Melba, Twelve Grain Melba, Rye and Sesame Melba (1
slices =

1 serving)
Hollywood bread (light or dark) (1/2 slice = 1 serving)
Jardines Sun Dried Tomato Crackers (4 crackers = 1 serving)
Josephs: Flax, Oat Bran & Whole Wheat Flour: Pita Bread (1 pita = 1 serving) [Low Carb Grocery
Store]
Josephs: Flax, Oat Bran & Whole Wheat Flour: Lavash Roll-ups (1/2 Lavash = 1 serving) [Low Carb
Grocery
Store]
Kavli All Natural Whole Grain Crispbread: Crispy garlic, Crispy Pesto, Crispy Thin (2 crispbread = 1
serving)
Kavli All Natural Whole Grain Crispbread: 5 Grain, Golden Rye, Hearty Thick 1 crispbread = 1 serving
Kashi Tasty Little Crackers (TLC): Original 7 Grain (4 crackers = 1 serving)
La Tortilla Factory Low Carb/Low Fat Tortilla (36g) Original 100% Whole Wheat, Green Onion Flavor
(1 tortilla = 1 serving) [Low Carb Grocery Store]
La Tortilla Factory Low Carb/Low Fat Tortilla (62g) Multigrain- (1/2 tortilla = 1 serving) [Low Carb
Grocery
Store]
Low Carb Bagel: Plain, Cinnamon, Rye (1/2 bagel = 1 serving) [Low Carb Canada Store]
Low Carb Bread: Plain Loaf, Cinnamon Loaf, Rye Loaf (1 slice = 1 serving) [Low Carb Canada Store]
Low Carb Multigrain Bagel (1/2 bagel = 1 serving) [Low Carb Canada Store]
Low Carb Multigrain Bread (1 slice = 1 serving) [Low Carb Canada Store]
Marys Organic Crackers: Original/ Herb (wheat free & gluten free) (4 crackers = 1 serving) [whole
Foods,
Superstore]
Misura Soya Crackers (1 cracker = 1 serving)
Misura Whole Wheat Crackers (1 cracker = 1 serving)
Nabisco: Triscuit: Thin Crisps (original) (5 crackers = 1 serving)
Norwegian Flatbread (Kavli) (1 flatbread = 1 serving)
Old London Bagel Snacks Garlic flavor (4 pieces = 1 serving)
Old London Melba Snacks Bacon flavor (3 pieces = 1 serving)
Pepperidge Farm: Goldfish Baked Snack Crackers: Flavour Blasted: Xtreme Cheddar (17 crackers = 1
serving)
Pepperidge Farm: Goldfish Baked Snack Crackers made with Whole Grain 18 crackers = 1 serving)
Pita Gourmet Pita Pockets High Protein (1/2 pita = 1 serving)
Presidents Choice Blue Menu Ancient Grains Snack Crackers (5 crackers = 1 serving)
Quaker Crispy Minis Rice cakes (1 rice cake = 1 serving)
Quaker Crispy Soy Chips: Barbeque (8 chips = 1 serving)
Quaker Crispy Whole Grain Rice Cakes: Parmesan & Roasted Garlic (5 rice chips = 1 serving)
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Quaker Natural wheat bran (1/4 cup per day)
Ryvita: Multi-Grain, Dark Rye Crispbread (1 slice = 1 serving)
Ryvita: Regular Snackbread, Whole Grain Snackbread (1 slice = 1 serving)
Silver Hills Little Big Bread (1 slice = 1 serving)
Silver Hills Hemptation (1/2 slice = 1 serving)
Silver Hills Macks Flax (1/2 slice = 1 serving)
Silver Hills Steady Eddie (1/2 slice = 1 serving)
Silver Hills Hardy Hearty Harvest (1/2 slice = 1 serving)
Silver Hills Marvelous Multi (1/2 slice = 1 serving)

Silver Hills The Big 16 (1/2 slice = 1 serving)


Silver Hills Wheat Free Chia Bread (1/2 slice = 1 serving)
Silver Hills Squirrelly (1/2 slice = 1 serving)
Starr Flatbreads onion and garlic or cumin (1/2 flatbread = 1 serving)
SuperSlim Rice Crisps: Oven baked (4 crackers = 1 serving)
Toufayan Low Carb Pita ( pita = I serving)
Triscuits (regular or 50% less salt), 50% less fat, Rye & caraway seed, cracked pepper & olive oil- (2
Triscuits = 1
serving)
Wasa Light Crispbread (1 slice = 1 serving)
Wonderlight Bread (1/2 slice = 1 serving)
NOT ALLOWED:
No other breads
No cereals
No pasta
PROTEIN
2 SERVINGS PER DAY
3 1/2 oz (100 grams) equals one serving.
All protein should be weighed raw remove skin and all visible fat.
Proteins may be boiled, broiled, cooked, baked, grilled or barbequed.
Frying in a Teflon pan or using Pam original is allowed.
Do not use oils, margarine or butter.
ALLOWED:
Dr. Bernstein Protein Packs (1 packet = 1 serving). Protein Packs are available at all our clinics. They
are
delicious and very convenient. They are available as soups, oatmeal, puddings and drinks. Just add hot or
cold
water.
Dr. Bernstein Protein Bars (1 bar = 1 protein and 1/2 serving of fruit). Available in a variety of flavors:
chocolate chip, chocolate peanut crunch, coconut/almond, double chocolate crunch, hazelnut, supreme
caramel, supreme peanut, crunchy cereal chocolate, and crunchy cereal caramel.
Maximum one Dr. Bernstein protein product daily.
You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart
MEAT
GENERIC:
Beef heart
Bison Limit to 2 servings per week
Caribou Limit to 2 servings per week
Chicken breast (white meat only)
Chicken livers
Deer/Venison (70g = 1 serving) Limit to 2 serving per week
Elk (70 g = 1 serving) Limit to 2 serving per week
Emu (2 1/2 oz =1 serving)
Goat (3 oz=1 serving)
Lean beef (only one 3 1/2 oz {100 g} serving per week/7 days apart)
(You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart)
Lean veal
Moose meat 100g per day
Pork tenderloin

Turkey breast
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BRANDS:
Compliments Seasoned Chicken Breast (3/4 piece or 112 g = 1 serving)
Cuisicube Chicken (100 g = 1 serving)
Easy Gourmet Boneless Skinless Chicken Breasts (100 g = 1 serving)
Expresco Chicken Souvlaki (1 skewer = 1 serving)
Janes: Chicken Breast 1 breast (90 g = 1 serving)
Janes Family Favorites Chicken Burgers (3/4 burger = 1 serving)
Janes Ultimate Chicken Burger (3/4 burger {113.25g} = 1 serving)
Janes Meal Makers Oven Roasted Carved Chicken Breast (75 g = 1 serving)
Kirkland Seasoned Chicken Breast Meat (80 g {1/4 of a container} = 1 serving)
Lilydale Seasoned Smoked Turkey Breast: Tomato & Herb Parmesan (90 g = 1 serving)
M & M Honey Garlic Chicken (100 g = 1 serving)
M & M Lemon & Herb Chicken (100 g = 1 serving)
M & M Plain chicken breast (100 g = 1 serving)
M & M Turkey Breast Fillet (1/2 fillet or 96.5 gm = 1 serving)
Maple Leaf Seasoned White Turkey Chunks (56g = 1 serving)
Maple Leaf Flakes of White Chicken (90 g = 1 serving)
Maple Lodge Farms Chicken Breasts: seasoned, boneless, skinless fillets (94g or 3/4 chicken breast =
1 serving)
Marc Angelo Chicken Breast Souvlaki (1 kebab = 1 serving)
Members Mark Premium Chicken Breast in Water, Turkey Breast in Water (1/3 cup or 71g = 1
serving)
Presidents Choice: Blue Menu (low in fat) Tandoori Chicken Breast Kebobs (1 kebob {60g} = 1
serving)
Presidents Choice: Blue Menu Seasoned-Chunks: Chicken Breast, Turkey Breast (71g = 1 serving)
Presidents Choice: Blue Menu Turkey Breast: boneless, skinless, seasoned (1/2 turkey breast {71g} =
1 serving)
Presidents Choice: Boneless Chicken (1/2 chicken breast = 1 serving)
Presidents Choice: Cajun Boneless Skinless Chicken Breast (3/4 piece = 1 serving)
Presidents Choice Garlic & Herb Chicken Skewers (1 1/2 skewers = 1 serving)
Presidents Choice: Marinated, Oven Roasted, Skinless, Boneless, Sliced Chicken Breasts (1/4 package
{68g} = 1
Serving)
Valley Fresh Canned Chicken Breast (56 g = 1 serving)
Valley Fresh Premium Chunk White Chicken in Water, Chunk White Turkey in Water (56g = 1
serving)
Western Family Seasoned Skinless Boneless Chicken Breasts (1 chicken breast = 1 serving)
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
Lilydale: Daystarters: Cooked Turkey Slices: Bacon Flavour (2 slices [78g] = 1 serving)
Lous: Sliced Boneless Cured Pork Loin (fully-cooked) -3 slices {75g} = 1 serving)
Maple Leaf Canadian Back Bacon (4 slice = 1 serving)
Maple Leaf Canadian Bacon With Natural Juices (4 slice = 1 serving)
Pillers Better than Bacon Honey Maple Ham (100 grams = 1 serving)
Pillers Cooked Roast Beef (5 slices {80g} = 1 serving)
Pillers Shaved Chicken Breast (100 grams = 1 serving)

Pillers Shaved Turkey Breast (100 grams = 1 serving)


Pillers Smoked Chicken Breast (Light Line) Thin Sliced (6 slices {120g} = 1 serving)
Presidents Choice: Blue Menu: Oven Roasted Turkey Breast (fully cooked) tomato and basil
(3 slices {87g} = 1 serving
Presidents Choice Honey Maple Turkey Breast (100 g = 1 serving)
Schneiders Fat Free (Lifestyle) Deli Slices peppercorn turkey (4 slices {84g} = 1 serving)
Schneiders Fat Free (Lifestyle) Deli Slices Cooked turkey breast (shingle Packs) (5 slices {95g} = 1
serving
Schneiders Fat Free (Lifestyle) Deli Slices Smoked Mesquite Turkey Breast (4 slices {84g} = 1
serving)
Schneiders Fat Free (Lifestyle) Deli Slices Turkey breast, Chicken Breast (Cooked Cured) (4 slices
{84g} = 1
serving)
Schneiders Fat Free (Lifestyle) Deli Slices smoked ham (5 slices {105g} = 1 serving)
Schneiders Fat Free (Lifestyle) Deli Slices Cooked Ham (5 slices {105g} = 1 serving)
Ziggys Extra Lean Black Forest Ham (6 slices {82.5g} = 1 serving)
Ziggys Extra Lean Ham: Cooked, Thinly Sliced (100 g = 1 serving)
Ziggys Extra Lean Smoked Turkey Breast (100 g = 1 serving)
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WHEY PROTEIN BRANDS:
AdvanEdge-Carb control protein shake Cafe caramel (1 can {330 ml} = 1 protein serving) [Low Carb
Grocery Store]
Allmax ISOFLEX Whey Protein Isolate: Vanilla, Chocolate (1/2 scoop = 1 serving)
Aria womens Protein 20 g (2 level scoops) = 1 serving
HMS 90 Fat-Free & Lactose-Free: Protein Supplement 10 g per pouch (2 pouch = 1 serving)
Iso Whey Breezer: Citrus Burst, Lemon Iced Tea Splash, Utopian Cherry, Pineapple
ISO-XP Extreme Whey Protein Isolate (1/3 scoop = 1 serving)
Natures Best ISOPURE (Low Carb) Dutch Chocolate (3/4 scoop or 24.0 gm = 1 serving)
Natures Best ISOPURE (Zero Carb) Strawberries & Cream (3/4 scoop or 23.0gm = 1 serving)
Protidiet Grape Flavored Liquid Concentrate Drink Mix (1 pouch 31ml = 1 serving)
Pure Whey Protein Stack- Chocolate (22 g {1 scoop} = 1 serving)
PVL Whey Cooler: Raspberry Ice Tea (3/4 packet = 1 serving)
Smoothie, Vanilla Ice Cream Royale- (3/4 of a scoop =1 serving)
Sunshine, Mango Peach Paradise (3/4 scoop = 1 serving)
Transform Whey protein isolate (3/4 of serving = 1 serving)
Triotein 180 degree Life System Whey Powder (1 1/2 scoops = 1 serving)
Webber low Carb Whey (1 scoop = 1 serving)
Whey Gourmet Protein Supplement Creamy Orangesicle Swirl, Radical Raspberry Smoothie,
Vanilla Ice Cream Royale (3/4 scoop =1 serving)
VEGETARIAN
GENERIC:
Tofu
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
M & M Veggie Burger (1 burger {96g} = 1 serving)
Mori-Nu Silken Lite Firm Tofu (3 slices {approx 9 oz (255g)} = 1 serving)
Mori-Nu Silken Lite Extra Firm Tofu (3 slices {approx 9 oz (255g)} = 1 serving)
Galaxy Foods Veggie Slices: Cheddar (4 slices = 1 serving)

Galaxy Food Veggie Slices: Canadian (4 slices = 1 serving)


Galaxy Food Veggie Slices: Mozzarella (3 slices = 1 serving)
Lightlife Smart Deli Three Peppercorn Pastrami Veggie Slices (5 slices = 1 serving)
Morningstar Farms Grillers Prime: Veggie Burgers (1 burger = 1 serving)
Nu Tofu Just Like Cheese
Nu Tofu Cheddar Cheese Flavored Tofu (3 1/2 oz = 1 serving)
Nu Tofu Mozzarella Flavored Tofu (56 g = 1 serving)
P.C. Blue Menu Soy Hot Dogs (1 1/2 hotdogs = 1 serving)
So Soya Fat Free Ground Veggie Burger (1/3 cup = 1 serving)
Sol Cuisine Original Burger: Wheat & Gluten Free (1 burger = 1 serving)
Soya Pro Protein Powder (15 g = 1 serving or 1/6 of a packet)
Tres Tofu (2 slices = 1 serving)
Yves Meatless Canadian Bacon/Canadian veggie bacon (3 slices = 1 serving)
Yves Veggie Beef burger (1 patty [75g] = 1 serving)
Yves Veggie Breakfast Links (3 links = 1 serving)
Yves Veggie Breakfast Patties (3 patties {85.5g} = 1 serving)
Yves Veggie Chicken burger (1 patty [75g] = 1 serving)
Yves Veggie Deli Slices -Meatless Deli Bologna Slices, Meatless Ham Slices, Meatless Deli
Turkey Slices, Meatless Deli Salami Slices, Meatless Roast without the Beef Slices/ Roast
Beef slices (4 slices (62g) = 1 serving)
Yves Veggie Ground Round Original (1/2 cup (82.5 g) =1 serving)
Yves Veggie Meatless Pepperoni (6 slices = 1 serving)
Yves Veggie Pizza Pepperoni (18 slices = 1 serving)
Yves Veggie Tofu Dogs (2 wiener = 1 serving)
Zoglos Vegetarian Burgers (1 burger = 1 serving)
Zoglos Vegetarian Kebobs (2 kebobs = 1 serving)
Zoglos Meatless mini loaves (2 loaves = serving)
Zoglos Tofu patties Chicken flavored (1 patty = 1 serving)
FISH & SEAFOOD
3 1/2 oz (100 grams) equals one serving unless otherwise specified.
GENERIC:
Crab meat
Lobster Salmon (only one 3 1/2 oz {100 g} serving per week/7 days apart) (fresh or canned in water)
(You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart)
Scallops
Shrimp
Swordfish
Tuna
White fish (any type, unbreaded)
BRANDS:
Admiral Flaked Light Tuna in Water (75 g = 1 serving)
BlueWater Grilled Fillets Garlic Butter, Italian Herb, Lemon Pepper, Roasted Garlic & Herb
(1 fillet = 1 serving)
BlueWater Seafoods: Haddock Grill: Classic Grill (1 fillet = 1 serving)
BlueWater Seafoods: Tilapia Grill: Roasted Garlic & Butter (1 fillet = 1 serving)
Clover Leaf tuna pieces Albacore, Yellow fin (85 gm = 1 serving)
Clover Leaf chunk crabmeat, canned (100 g = 1 serving)
Clover Leaf Flaked Light Tuna in Water (70 g = 1 serving)
Clover Leaf Flaked Light Lemon & Pepper Tuna (85 gm = 1 serving)

Clover Leaf Flaked Light Sundried Tomato & Basil Tuna (85 gm = 1 serving)
Clover Leaf Flaked Light Tomato & Onion Tuna (85 gm = 1 serving)
Clover Leaf Keta Salmon Wild Pacific (100 g = 1 serving)
Gold Seal Flaked Light Tuna in Water (70 g = 1 serving)
Gold Seal Smoked Light Tuna Slices packed in water (1 1/4 tin = 1 serving)
Gold Seal Pacific Pink Salmon (no salt added) (100 g = 1 serving)
Gold Seal Pacific Red Sockeye Salmon (no salt added) (100 g = 1 serving)
Gold Seal Tea Rose Keta Salmon (100 g = 1 serving)
Gold Seal Skinless & Boneless Sockeye Salmon (100 g = 1 serving)
Gold Seal Skinless & Boneless Pink Salmon (tuna style) (100 g = 1 serving)
Highliner Grilled Fillets lemon & pepper (1 fillet = 1 serving)
Highliner Haddock Skewers with Red & Green Peppers (1 skewer = 1 serving)
M & M Cod Fillets (1 fillet {85g} = 1 serving)
M & M Haddock Fillets (1 fillet {90g} = 1 serving)
M & M Shrimp Ring (100 g = 1 serving)
M & M Shrimp Skewers Herb and Garlic Marinated (1 skewer = 1 serving)
Pacific Pride Flaked Light Tuna in Water (75 g = 1 serving)
Presidents Choice Mahi Mahi (80 g = 1 serving)
Smart Choice Flaked Light Tuna in Water (60 g = 1 serving)
DAIRY
GENERIC:
Egg whites (the whites of 6 eggs)
BRANDS
Allegro 4% Skimmed Milk Cheese (45 gm-1 serving) Limit to 2 servings per week
Bettern Eggs Fat Free-Cholesterol Free (3/4 cup = 1 serving)
Egg Beaters Original 3/4cup (183g)
Egg Beaters Whites 9 tablespoons (138g)
Egg Creations Original, Garden Vegetable, Cheddar and Chive (1/2 cup = 1 serving)
Gray Ridge Just Egg Whites (1/2 cup = 1 serving)
Kirkland Egg Starts (1/2 cup = 1 serving)
Kraft & Black Diamond Fat Free Cheese Slices (Cheddar, Swiss, Mozzarella) (3 slices = 1 serving)
Limit to 2
servings per week
Naturegg Simply Egg Whites (5/8 cup {approx 157g} = 1 serving)
St. Albert Lelan Skimmed Milk Cheese (45 gm = 1 serving) Limit to 2 servings per week
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LENTILS & BEANS
2.6 oz (75g) equals one serving unless otherwise specified
(2 servings a week dry weight):
Note: Strict Vegetarian Patients who dont eat any animal products including dairy products and eggs
may have Lentils & Beans 2 servings per day without weekly restrictions.
Black-eyed beans
Edamame (green soy bean) (5.25 oz {150g} = 1 serving)
Green lentils
Mung beans
Navy beans
Pigeon beans
Red lentils (1.75 oz {50g} = 1 serving)

Soy beans (3.5 oz {100g} = 1 serving)


Yellow eyed beans
NOT ALLOWED:
No artificial sea crab legs
No clams, mussels, oysters
No deli meats (except as specified)
No ground meats of any type
No herring
No lamb
No pork (except as specified)
No sardines
No smoked meats
No squid
No Swiss Chalet or similar style chicken, no restaurant chicken
VEGETABLES
2 SERVINGS PER DAY
Each serving can be up to 8 oz (230g) by raw weight (not volume).
Multiple items may be selected.
Vegetables may be used as cooked vegetables or as salads.
Vegetables may be canned, fresh or frozen.
ALLOWED:
GENERIC
Artichokes (4oz = 1 serving)
Alfalfa sprouts
Asparagus
Bean sprouts ({(87g/3oz/125ml) max per day} = 1 serving)
Beet greens
Bok choy
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Chard
Collard greens (4 oz = 1 serving)
Cucumbers
Dill pickles (2 only, no sugar) as part of the vegetable serving
Fiddleheads (max 2 ounces per day) as part of the vegetable serving
Green beans
Hearts of Palm
Jalapeno peppers 1 per day (small) as part of the vegetable serving
Lettuce all types
Mushrooms
Onions
Parsley
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Ontario Food List
Peppers red, green, yellow, orange
Purple cabbage

Rapini
Red radishes
Sauerkraut
Spinach
Tomatoes
Wax beans
Zucchini
BRAND:
Aylmer Accents stewed tomatoes (1/4 cup = 1 serving)
Aylmer Diced Tomatoes (1/2 cup = 1 serving)
Hunts Tomato Sauce Roasted Garlic (2 ounces per day max) as part of the vegetable serving
Presidents Choice Organic Field Greens: Salad Mix
Primo Recipe Starter: Tomatoes with Garlic & Basil (1/2 cup =1 serving)
The Egyptian Co. Frozen Chopped Molokai (spinach)
Vlasic Kosher Dill Spears (maximum 1 pickle per day) as part of the vegetable serving
NOT ALLOWED:
No avocados
No carrots No corn
No eggplant
No okra
No peas
No potatoes
No rice
FRUIT
2 servings per day (plus 1 cup {250 ml} Jell-O Light-any flavor)
Fresh fruit only no canned or dried fruit
ALLOWED:
GENERIC:
Apple (1 medium size = 1 serving)
Apricots (3 or 4 small = 1 serving)
Asian apple-pear fruit (1 medium size = 1 serving)
Blackberries (5 oz {approx 1 cup} = 1 serving)
Blueberries (5 oz {approx 1 cup} = 1 serving)
Cantaloupe (1/4 cantaloupe = 1 serving)
Clementine 1 medium {approx 3 oz} = 1 serving)
Grapefruit (1/2 grapefruit = 1 serving)
Nectarine (1 medium size = 1 serving)
Orange (1 medium size = 1 serving)
Peach (1 medium size = 1 serving)
Pomelo grapefruit (1 cup = 1 serving)
Raspberries (5 oz (5 oz {approx 1 cup} = 1 serving)
Rhubarb (1/2 cup {125 ml} = 1 serving)
Strawberries (5 oz (5 oz {approx 1 cup} = 1 serving)
Tangerine (mandarin) 1 medium {approx 3 oz} = 1 serving)
Lemons and limes are allowed in any amounts
BRAND
Applesnax no sugar added, apple-peach (125 g = 1 fruit serving)
Applesnax no sugar added, unsweetened apple sauce (125 g = 1 fruit serving)
Equality Unsweetened Apple Sauce (2/3 cup = 1 serving)

Motts Healthy Harvest No Sugar Added Apple Sauce Cup, Country Berry Applesauce, Peach Medley,
Granny
Smith, Summer Strawberry (111 g = 1 fruit serving)
Presidents Choice Unsweetened Just Apple Appletreet (1 container = 1 fruit serving)
Presidents Choice Organics Apple Blend Appletreet Unsweetened (100 ml = 1 fruit serving)
Truly Unsweetened Apple Mixed Berry Fruit Snack (1 container 113 g = 1 fruit serving)
10
Ontario Food List
ALLOWED Jell-Os
Carmel Kosher Sugar Free Gel Dessert: Raspberry, Orange (1 cup per day= 1 Jell-O serving)
Hannaford Fat Free/Sugar Free Gelatin Dessert: Strawberry (1 cup per day= 1 Jell-O serving)
Hunts Juicy Gels (no sugar added): Strawberry / Orange (1 per day max = 1 Jell-O serving)
Knox Gelatin (2 cups per day maximum)
Kraft JELL-O No Sugar Added: Strawberry [92g cup] (2 cup per day= 1 Jell-O serving)
Kraft Jell-O No Sugar added/ Light Jelly Powder: All Flavors 1 cup (250ml) = 1 Jell-O serving
Western Family Light Jelly Powder (1/2 cup = 1 jell-O serving)
NOT ALLOWED:
No bananas
No cherries
No grapes
No honeydew
No kiwi
No mangos
No other berries
No pears
No pineapple
No plums
No watermelon
No Jell-O-Light Pudding
Blitz
MISC.
Limit all miscellaneous items to 2 servings per day from each category unless otherwise specified.
MINTS/LOZENGES
BRAND
Adams Max Air Sugarless gum (3 per day)
Chiclets Sugarless Gum: Assorted Fruit, Sours (3 pieces per day)
Chloraseptic (fast acting) Sore Throat Lozenges: Sugar Free
Clorets sugarless gum original, eliminator, chlorophyll, wintergreen, arctic mint (3 per day)
Dentyne Ice sugarless gum spearmint, midnight mint, intense, shiver, rush, cinnamint, (3 per day),
tango passion berry (2 per day)
Dentyne Fire Mints (1 per day)
Entice Mints peppermint/eucalyptus
Excel sugarless gum lemon, cherry chill, polar ice, chlorophyll, lemon Ice (3 per day)
Fishermans Friends Sucrose Free Lozenges: Apple Cinnamon (2 per day)
Freedent sugar free gum peppermint (3 per day maximum)
Frisk mint (6 per day max)
Ice Breakers Sours Berry Splash, Strawberry, Raspberry Lemonade (2 per day)
Ice Breakers Sours Gum Lemonade, Apple, Watermelon (1 per day)
Koldt Mint (6 to 8 per day)

Listerine Pocket Packs sugar free Cinnamon, Cool Mint, Fresh Burst, Fresh Citrus
Mega-T Green Tea Sugar Free Chewing Gum (2 per day)
Nicorette Gum (as directed)
Orbit Sugar Free gum (2 per day)
Power Certs (sugar free Certs)
Strepsils Sugar Free Throat Lozenge herbal lemon
Trident Sugar Free Gum: Berry Splash (1 per day)
Trident Splash Sugar Free Gum: Vanilla Mint (1 per day)
Wrigleys sugar free gum juicy fruit, juicy fruit red (3 per day)
SUPPLEMENTS
Benefibre (2 tbsp per day)
Buckleys (Sugar Free) as directed
Cold FX
Flaxseed Oil (1 tsp per day)
GNC Natural Bran Colon Pure Psyllium Husk
Ground Flaxseeds (1 tbsp per day)
Health Balance Omega 3.6.9 1 capsule
Jamieson: Cranberry Juice 500 mg as directed
Swiss One 80 vitamins- 1 caplet
Senokot.S tablets laxative with stool softener
Udos 3-6-9- Oil Blend (1 tsp per day)
GARNISHES
BRAND
Beatrice Fat Free Sour Cream (1 tbsp per day)
Becel Topping & Cooking Spray
Bicks Hot Pepper Rings (10 pepper rings per day)
Caf-Lib Un Coffee Original Blend (1 teaspoon per day)
Castella Vinegars: Balsamic, Modena, White (1 tbsp per day)
Certified Organic Raw A/C Apple Cider Vinegar (2 tbsp per day)
Chelten House Fat Free Balsamic Vinaigrette (1 tbsp per day)
Chelten House Italian with Roasted Pepper Vinaigrette (1 tbsp per day)
Compliments: Vinegar, Balsamic (1 tbsp per day)
Compliments Coffee Whitener (1 tsp per day)
Club House Dressing and Marinade Greek (2 tbsp per day)
Club House Salads n Dips: French Onion (1 tbsp per day)
Dairyland Fat Free Creama (1 tbsp = 1 serving)
E.D. Smith No Sugar Added Strawberry Spread (1 tbsp per day)
E.D. Smith No Sugar Added Apricot Spread (1 tbsp per day)
E.D. Smith No Sugar Added Spa Fruits: Strawberry, Raspberry (1 tbsp per day)
Eight Oclock Light Coffee Whitener (1 tsp per day)
Equality Coffee Whitener (1 tsp per day)
Fifty 50 No Sugar Added Orange Marmalade Spread (1 tbsp per day)
Food Source Fat Free Whipped Dressing (1 tsp per day)
Frontier Co-op Bulk Packaged Spices Bacuns (1 tbsp per day)
Galaxy Nutritional Foods: Veggie grated topping: Parmesan Flavour (lactose and gluten free) (5g per
day)
Garden Goodness Fat Free Italian Dressing (2 tbsp per day)
Gyros: Authentic Mediterranean Dressing (2 tbsp per day)
Gyros: Italian Dressing (2 tbsp per day)

Gyros: Mango Flavoured Vinaigrette Dressing (2 tbsp per day)


Gyros: Raspberry flavoured Vinaigrette Dressing (2 tbsp per day)
Hain Pure Foods: Balsamic Vinegar (1 tbsp per day)
Heinz New! One Carb Reduced Sugar Tomato Ketchup (1 tbsp per day)
Hellmanns the Fat Mayonnaise (1 tsp per day)
Hellmanns Cholesterol Free Mayonnaise (1 tsp per day)
Horseradish (1 tbsp per day)
I Cant Believe Its Not Butter Spray
I Cant Believe Its Not Butter Spray-Garlic & Herb
Kraft Calorie-Wise Zesty Italian Salad Dressing (1 tbsp per day)
Kraft Italian Fat Free Salad Dressing (1 tbsp per day)
Kraft Miracle Whip Fat Free (2 tsp per day)
Kraft Philadelphia Light Cream Cheese (1 tbsp per day)
Kraft Philadelphia Low Fat 95 % Fat Free Cream Cheese (1 tbsp per day)
Kraft Signature Calorie Wise Balsamic Vinaigrette (1 tbsp per day)
Maple Groves Low Carb Sugar Free Raspberry Vinaigrette (2 tbsp per day)
Maple Groves of Vermont Fat Free Balsamic Vinaigrette (4 tbsp per day)
Marmite Yeast Extract Spread (3/4 tsp per day)
Master Choice Canola Cooking Spray
Master Choice Coffee Whitener (2 tsp per day)
Masters Choice Italian light Salad Dressing (1 tbsp per day)
McCormick No Salt Added Garlic & Herb Seasoning (1 tbsp per day)
Merit Selection Coffee Whitener substitute (2 tsp per day)
Milk only 1 tablespoon per day (2%, 1%, skim, homo)
Muir Glen Organic Medium Salsa (2 tbsp per day)
Nestle Coffee Mate The Original: Fat Free liquid (1 teaspoon per day) (no other Nestle items are
allowed)
Nestle Coffee Mate: 50% less fat then Original powder (1 teaspoon per day) (no other Nestle items are
allowed)
Northern Harmony No Sugar Added Maple Flavored Syrup (2 tsp per day)
Olivio Butter Spray with olive oil
PC Blue Menu Fat Free Mayonnaise (1 tsp per day)
Presidents Choice or Old El Paso Salsa (2 tbsp per day)
Presidents Choice Blue Menu Ketchup Type Sauce (2 tbsp per day)
Quick Quisine Pancake Syrup (1/8 cup maximum per day)
Renees Vinaigrette Japanese Ginger & Onion Salad Dressing (1 tbsp per day)
Sealtest Light Cream (5% m.f.) (1 tbsp per day)
Silk Non dairy soy beverage (1 tbsp per day)
Smart Beat Fat Free Mayonnaise (1 tbsp per day)
Smart Choice Lactose Free Coffee Whitener (1-2 tsp per day)
Smuckers Sugar Free Strawberry Preserves (1 tbsp per day)
Sushihane Roasted Seaweed (1 sheet)
Tofu Shirataki Noodle Shaped Tofu (4 oz per day max) [Low Carb Grocery Store, Whole Foods]
Torani Sugar Free Flavoring- Butterscotch, Vanilla, Caramel, Hazelnut (1 oz per day)
Tostitos Salsa (2 tbsp per day)
Vivians Spa Dressing Caesar Vinaigrette (1 tbsp per day)
NOTE: All Walden Farms Product can be found at Low Carb Grocery Store, online Low Carb Grocery and
some Metro stores
Walden Farms Calorie Free Alfredo Sauces (3 Tbsp {45g} per day)

Walden Farms Calorie Free BBQ Sauces: Original, ThickN Spicy, Honey, Hickory Smoked (2 tbsp per
day)
Walden Farms Calorie Free Condiments: Ketchup (1 tbsp per day)
Walden Farms Calorie Free Condiments: Bruschetta, Scampi, Seafood Sauce (2 tbsp per day)
Walden Farms Calorie Free Creamy Whipped Peanut Spread (2 tbsp per day) Walden Farms Calorie Free Dips: Bleu Cheese, Caramel, Chocolate, French Onion, Marshmallow,
Ranch (2 tbsp
per day)
Walden Farms Calorie Free Fruit Spreads: Apple Butter, Apricot, Blueberry, Grape, Orange, Raspberry,
Strawberry (1 tbsp per day)
Walden Farms Calorie Free Marinara Sauce (1/4 cup {60g} per day)
Walden Farms Calorie Free Mayo (1 tbsp per day)
Walden Farms Calorie Free Salad Dressing: Asian, Bacon Ranch, Balsamic Vinaigrette, Bleu Cheese,
Buttermilk
Ranch, Caesar, Coleslaw Dressing, Creamy Bacon, Creamy Italian, French, Honey Dijon, Italian, Italian
Sun
Dried Tomato, Jersey sweet Onion, Raspberry Vinaigrette, Russian, Thousand Island, Zesty Italian (2
tbsp per
day)
Walden Farms Calorie Free Dressing: Single Serve Packets: Creamy Bacon Dressing, Honey Dijon,
Italian,
Ranch (1 per day)
Walden Farms Calorie Free Syrups: Blueberry, Chocolate, Pancake, Strawberry (2 tbsp per day)
Walden Farms Calorie Free Syrups: Single Serve Packets: Chocolate syrup, Pancake (1 per day)
Zero Carb Pancake Syrup (1/8 cup maximum per day)
SEASONINGS
1 tbsp per day unless otherwise specified.
Accent, white vinegar, salt, pepper, garlic, onion powder, garlic powder, fresh herbs, spices and
seasonings are
allowed. Do not use premixed sauces or seasonings (e.g. shrimp sauce, barnaise sauce, ketchup, etc)
Capers
Emerils Asian Essence
Emerils Original Essence
Emerils Southwest Essence
Franks RedHot Original
Frenchs Dijon Mustard
Grey Poupon Dijon Mustard
Guldens Spicy Brown Mustard
Hunts Tomato Paste
Keens Dried Mustard (powdered) and regular mustard (no sugar)
Kikoman Soya Sauce regular or light
Knorr Tomato Bouillon With Chicken Flavor (2 tsp per day)
Knorr OXO Beef or chicken- 1 sachet per day
McCormick Low Fat Bouillon Cubes
McCormick Gourmet Collection Seafood Seasoning
McIlhenny Farms Spicy Brown Mustard
Mrs. Dash Garlic and Herb Seasoning Blend
Nandos: Garlic Peri-Peri sauce, Wild Herb Peri-Peri Sauce, Medium Peri-Peri Sauce, Sundried Tomato
& Basil Peri-

Peri Marinade, Lime & Cilantro Peri-Peri Marinade (1 tbsp per day)
Omega Nutrition Apple Cider Vinegar
Pataks Tandoori Paste for Grills and Barbeque
Pampered Chef Pantry Italian Seasoning Mix
Plochmans Spicy Brown Mustard (in moderation)
Sadaf Chicken Kabob Seasoning
Star Funghi Porcini Boullion Cubes
Unico Tomato Paste
Vegeta Food Seasoning and Soup Mix (2 tbsp per day)
VH Soy Sauce
SWEETENERS
Hermasetas, Sucaryl, Saccharin, Sugar Twin, Herbal Select Stevia Extract Blend in tablet or liquid
form allowed.
Equal in tablet or liquid form allowed.
Equal in powder form (packets) (MAX 5 packets per day allowed)
Splenda tablet /powder form allowed (not with brown sugar)
Splenda flavours for Coffee 1g packet (Hazelnut, French Vanilla, Mocha) MAX 2 packets per day)
ABSOLUTELY NOT ALLOWED
No butter
No cocktail sauce
No HP sauce
No ketchup (except as specified)
No Mrs. Dash seasonings (except as specified)
No oil or any commercial salad dressings
No popcorn
No red wine vinegar
No sugar
No powdered sugar substitutes (except as specified)
No Weight Watchers Products
No Worcestershire Sauce