Jul
23
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Grocery Food Additions
To help complete a well-rounded diet, you'll add in your own fresh grocery foods along with your Nutrisystem® meals each day. These foods are split into four easy-to-follow categories:
• SmartCarbs
• PowerFuels
• Vegetables
• Extras
Additional Information

SmartCarbs
SmartCarbs are a specific group of carbohydrates that are nutrient-rich and measure “low” on the Glycemic Index. These carbs are digested more slowly, keeping you feeling fuller longer while promoting good health by delivering vitamins, minerals, fiber and other important nutrients.
  • Apple Juice ½ cup
  • Apple Slices, dried ¼ cup
  • Apple, 1 medium
  • Applesauce, unsweetened ½ cup
  • Apricots, dried ¼ cup
  • Apricots, fresh, sliced 1 cup
  • Banana, 1 medium
  • Barley, cooked ½ cup
  • Beans, black, cooked ½ cup
  • Beans, white, cooked ½ cup
  • Blackberries 1 cup
  • Black-eyed Peas, cooked ½ cup
  • Blueberries 1 cup
  • Bread, multigrain 1 slice
  • Bread, oatmeal 1 slice
  • Bread, pumpernickel 1 slice
  • Bread, rye 1 slice
  • Bread, sourdough 1 slice
  • Bread, whole wheat 1 slice
  • Cantaloupe ? melon
  • Cantaloupe, cubed 1 cup
  • Cherries 1 cup
  • Cherries, canned, packed in water 1 cup
  • Chickpeas/Garbanzo Beans, cooked ½ cup
  • Clementines, 2
  • Corn, yellow or white ½ cup
  • Couscous, cooked ½ cup
  • Crackers, whole grain ¼ cup
  • Cranberries, dried ¼ cup
  • Cranberry Juice Cocktail ½ cup
  • Currants, red & white, fresh 1 cup
  • Figs, dried ¼ cup
  • Figs, 2 fresh
  • Fruit Cocktail, canned, packed in water 1 cup
  • Goji Berries, dried ¼ cup
  • Grape Juice ½ cup
  • Grapefruit Juice ½ cup
  • Grapefruit, 1 medium
  • Grapes 1 cup
  • Guava 1 cup
  • Honeydew Melon, cubed 1 cup
  • Hummus, ¼ cup
  • Kiwifruit, 2 medium
  • Loganberries 1 cup
  • Lima Beans, cooked  ½ cup
  • Mandarin Oranges, 2 medium
  • Mango 1 cup
  • Nectarine, 1 medium
  • Oatmeal, prepared with water ½ cup
  • Orange Juice ½ cup
  • Orange, 1 medium
  • Papaya, raw, cubed 1 cup
  • Pasta, cooked al dente ½ cup
  • Peach, fresh, 2 medium
  • Peaches, canned, packed in water 1 cup
  • Pear, canned, packed in water 1 cup
  • Pear, 1 medium
  • Peas, green, cooked ½ cup
  • Persimmons, 2 medium
  • Pineapple Juice ½ cup
  • Pineapple, canned, packed in water 1 cup
  • Pineapple, fresh 1 cup
  • Pita Bread, 6-inch whole wheat 1 pita
  • Plantains, cooked ½ cup
  • Plums 2
  • Plums, canned, packed in water 1 cup
  • Pomegranate, 1 medium
  • Prickly Pear 1 cup
  • Prunes ¼ cup
  • Raisins ¼ cup
  • Raspberries 1 cup
  • Rice, brown, cooked ½ cup
  • Roll, whole wheat or rye 1 small
  • Split Peas, cooked ½ cup
  • Strawberries, whole 1 cup
  • Sweet Potato ½ cup
  • Tangelos, 1 medium
  • Tangerines, 2 medium
  • Watermelon, cubed (limit—high GI) 1 cup
  • Yam, plain ½ cup

PowerFuels
PowerFuels consist of high quality proteins that contain essential amino acids and healthy fats from nuts. It takes longer for your body to digest these foods, so they help you stay satisfied. PowerFuels also provide an excellent source of protein to help boost your body.
  • Almond Butter 1 Tbsp.
  • Almonds 2 Tbsp.
  • Beef, lean, trimmed 2 oz.
  • Brazil Nuts 2 Tbsp.
  • Canadian Bacon 2 oz.
  • Cashew Butter 1 Tbsp.
  • Cashews 2 Tbsp.
  • Cheese, light, reduced sodium 1 slice
  • Cheese, low fat 1 slice
  • Cheese, nonfat 2 slice
  • Chicken Breast 2 oz.
  • Clams 3 oz.
  • Cottage Cheese, 1% fat ½ cup
  • Cottage Cheese, nonfat 1 cup
  • Crab meat 3 oz.
  • Crab Meat, imitation ½ cup
  • Edamame, cooked, deshelled ½ cup
  • Egg Substitute, liquid 1 cup
  • Egg Whites large 1 cup
  • Egg, 1 large
  • Fish, fatty ( e.g., salmon, tuna, mackerel, swordfish, trout) 2 oz.
  • Fish, white, baked or broiled 3 oz.
  • Ham, low fat 2 oz.
  • Hazelnuts/Filberts 2 Tbsp.
  • Lobster 3 oz.
  • Luncheon Meat, low fat 2 oz.
  • Macadamia Nuts 2 Tbsp.
  • Milk, nonfat or skim 1 cup
  • Mussels 3 oz.
  • Oysters, medium 3 oz.
  • Parmesan Cheese, grated ¼ cup
  • Peanut Butter 1 Tbsp.
  • Peanuts 2 Tbsp.
  • Pecans, halves 2 Tbsp.
  • Pine Nuts 2 Tbsp.
  • Pistachios 2 Tbsp.
  • Pork, lean, trimmed 2 oz.
  • Protein Powder (e.g., whey, soy) 2 Tbsp.
  • Salmon, canned in water 2 oz.
  • Sardines, drained 3 oz.
  • Scallops 3 oz.
  • Seitan ½ cup
  • Shrimp 3 oz.
  • Soy Cheese, low fat, low sodium 2 slices
  • Soy Hot Dogs/Veggie Dogs, reduced or low sodium 2 oz.
  • Soy Milk, low fat 8 oz.
  • Soy Nuts, dry-roasted 2 Tbsp.
  • String Cheese, low fat 1 piece
  • Tahini (Sesame Paste) 1 Tbsp.
  • Tempeh, reduced or low sodium ½ cup
  • Tofu ½ cup
  • Tuna, water-packed ½ cup
  • Turkey Breast 2 oz.
  • Turkey Pepperoni, rounds 2 oz.
  • Vegetarian Burger 3 oz.
  • Walnuts, halves 2 Tbsp.
  • Yogurt, nonfat 1 cup


Vegetables
This category contains your non–starchy veggies (you'll find the starchy ones under the SmartCarbs category). They're packed with nutrients that your body craves and are beneficial to an overall healthy lifestyle. We recommend getting in at least four of the suggested servings sizes each day as part of your meal plan, but they’re all unlimited—so feel free to indulge!
  • Alfalfa Sprouts 1 cup
  • Artichoke Hearts ½ cup
  • Artichoke, 1 whole
  • Asparagus, cooked ½ cup
  • Bamboo Shoots, canned, sliced 1 cup
  • Beans, wax, Italian, cooked ½ cup
  • Beans, wax, Italian, raw 1 cup
  • Beets, cooked ½ cup
  • Bell Peppers, red or green, cooked ½ cup
  • Bell Peppers, red or green, raw 1 cup
  • Bok Choy, Chinese Chard, White Mustard, raw 1 cup
  • Broccoli Rabe (Rapini), cooked ½ cup
  • Broccoli, cooked ½ cup
  • Broccoli, raw 1 cup
  • Brussels Sprouts, cooked ½ cup
  • Cabbage, cooked ½ cup
  • Cabbage, raw 1 cup
  • Carrots, cooked ½ cup
  • Carrots, raw 1 cup
  • Cauliflower, cooked ½ cup
  • Cauliflower, raw 1 cup
  • Celery, 2 medium-sized stalks
  • Chicory Greens 1 cup
  • Collard Greens, cooked ½ cup
  • Cucumbers, 1 cup
  • Daikon (Chinese radish) 1 cup
  • Dandelion Greens 1 cup
  • Eggplant, cooked ½ cup
  • Escarole 1 cup
  • Fennel 1 cup
  • Green Beans, cooked ½ cup
  • Greens, Mustard or Beet, cooked ½ cup
  • Hearts of Palm, canned 2 sticks
  • Jicama, raw 1 cup
  • Kale, cooked ½ cup
  • Kohlrabi, cooked ½ cup
  • Kohlrabi, raw 1 cup
  • Leeks, cooked ½ cup
  • Leeks, raw 1 cup
  • Lettuce, green or red leaf 1 cup
  • Lettuce, iceberg, Romaine 1 cup
  • Mixed Greens 1 cup
  • Mixed Vegetables (without corn, peas, pasta), cooked ½ cup
  • Mixed Vegetables (without corn, peas, pasta), raw 1 cup
  • Mushrooms, canned or cooked ½ cup
  • Mushrooms, raw 1 cup
  • Okra 1 cup
  • Onions, red, white, cooked ½ cup
  • Onions, red, white, raw 1 cup
  • Radishes, 1 cup
  • Rhubarb 1 cup
  • Romaine 1 cup
  • Rutabaga, cooked ½ cup
  • Rutabaga, raw 1 cup
  • Sauerkraut, canned, reduced or low sodium ½ cup
  • Snap Peas, Sugar, cooked ½ cup
  • Snap Peas, Sugar, raw 1 cup
  • Snap Peas, Yellow, cooked ½ cup
  • Snap Peas, Yellow, raw 1 cup
  • Snow Pea Pods, cooked ½ cup
  • Snow Pea Pods, raw 1 cup
  • Spinach, cooked ½ cup
  • Spinach, raw 1 cup
  • Squash, Spaghetti, cooked ½ cup
  • Squash, Spaghetti, raw 1 cup
  • Squash, Yellow summer 1 cup
  • Tomatillos ½ cup
  • Tomato Juice ½ cup
  • Tomato Sauce ½ cup
  • Tomato, canned ½ cup
  • Tomato, canned, low sodium ½ cup
  • Tomato, 1 medium
  • Tomatoes, cherry 1 cup
  • Tomatoes, grape 1 cup
  • Turnips, cooked ½ cup
  • Turnips, raw 1 cup
  • Vegetable Juice/V-8 ½ cup
  • Water Chestnuts, canned ½ cup
  • Watercress 1 cup
  • Zucchini, cooked ½ cup
  • Zucchini, raw 1 cup

Extras
"Extras" or "free foods" are no- or low-calorie optional add-ins that you can use to spice up your meal plan or satisfy a craving. These extras are unlimited when less than 10 calories, but keep items between 10 and 35 calories per serving limited to 3 servings a day.
  • Avocado, pureed 1 Tbsp.
  • Avocado, ⅛ fruit
  • Beef Broth, low sodium, unlimited
  • Chicken Broth, low sodium, unlimited
  • Chocolate Syrup, sugar free 1 Tbsp.
  • Coffee Creamer, fat free 1 Tbsp.
  • Coffee, black, unlimited
  • Cream Cheese, reduced fat or fat free 1 Tbsp.
  • Cumin, unlimited
  • Diet Soda, unlimited
  • Flaxseed 1 tsp.
  • Garlic, unlimited
  • Ginger, unlimited
  • Green Chilies ¼ cup
  • Green Onions/Scallions 1 Tbsp.
  • Honey, sugar free 1 Tbsp.
  • Ketchup 1 Tbsp.
  • Lemon Juice, unlimited
  • Lime Juice, unlimited
  • Maple Syrup, sugar free 1 Tbsp.
  • Mayonnaise 1 tsp.
  • Mayonnaise, reduced fat 1 tsp.
  • Mayonnaise, regular, low sodium 1 tsp.
  • Mustard 1 Tbsp.
  • Non-Hydrogenated Oil Spread (e.g., Benecol) 1 Tbsp.
  • Oil (e.g., canola, olive, peanut, safflower) 1 tsp.
  • Olives, black or green 1 Tbsp.
  • Oregano, unlimited
  • Paprika, unlimited
  • Parsley, unlimited
  • Peppers, hot, jalapeno, unlimited
  • Pimento ½ cup
  • Popcorn 1 cup
  • Pumpkin Seeds 1 tsp.
  • Red Pepper Flakes, unlimited
  • Relish 1 Tbsp.
  • Salad Dressing 1 tsp.
  • Salad Dressing, light or reduced fat 1 Tbsp.
  • Salsa 1 Tbsp.
  • Sesame Seeds 1 tsp.
  • Squash Seeds 1 tsp.
  • Sunflower Seeds 1 tsp.
  • Sweeteners, calorie-free, unlimited
  • Tea, black, unlimited
  • Tomato Paste 1 Tbsp.
  • Vegetable Broth, low sodium, unlimited