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1. The Produce Section

Many vegetables that are high in water and fiber content end up being "free" or "almost free." So if you're in the mood for something with crunch, think about these "free" options ("Free" foods, eaten in reasonable quantities, don't have to be journaled; if you like, journal 1 cup of these veggies as 1/2 cup vegetables without added fat):

• 2 large celery stalks = 13 calories, 1.2 grams fiber
• 2 cups shredded romaine lettuce = 18 calories, 1.4 grams fiber
• 1/2 cucumber = 20 calories, 1 gram fiber
• 1 medium tomato = 25 calories, 1.3 grams fiber
• 1/2 cup sugar snap peas = 30 calories, 3.4 grams fiber
• 1 carrot = 30 calories, 2 grams fiber
• 1 cup jicama sticks = 45 calories, 6 grams fiber

You don't have to be a rabbit to enjoy these snacks -- especially if you dress them up with a "free" dip from this quick recipe:

"Free" Ranch Dip

CONTINUED

Journal as: 1/4 cup low-fat plain yogurt

2 tablespoons fat-free sour cream

3/4 teaspoon Hidden Valley Ranch Dip Mix

•  Blend sour cream and ranch dip powder together in a small cup or dish with a spoon.

•  Serve with raw veggies as a wonderfully nutritious snack.

Yield: 1 serving

Per 2-tablespoon serving: 25 calories, 1 g protein, 4 g carbohydrate, 0 g fat, 0 g fiber, 230 milligrams sodium. Calories from fat: 0%.

And believe it or not, vegetables don't have the "free foods" market cornered. Some lower-calorie fruits make the cut, too (Journal each as 1/2 piece of fruit):

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Fresh, raw veggies aren't your only vegetable option. Here are some "almost free" veggies you'll find in the frozen food section (Journal 1 cup as 1/2 cup vegetables without added fat):

•  1 cup winter mix vegetables = 25 calories, 2 grams fiber

•  1 cup Tuscan-style vegetables = 25 calories, 2 grams fiber

•  1 cup mixed broccoli, cauliflower, and carrots = 25 calories, 2 grams fiber

•  3/4 cup whole green beans = 25 calories, 2 grams fiber

3. Packaged Products

Jell-O is basically made from water, sugar, and non-digestible gel. So sugar-free Jell-O is as "free" as it gets:

•  1/2 cup of Sugar Free Jell-O (cherry, lime, strawberry-banana) = 10 calories