Carbs, fat, and protein, Clear cut!

Carbohydrates
Vegetables and salad
Whole grain cereal
Baked tortilla chips
Whole grain crackers
Whole wheat tortilla
Whole wheat pasta
Whole wheat English muffin
Whole wheat pita
Fresh fruit
100% fruit leather
Unsweetened canned fruit
Frozen fruit
Brown rice
All fruit jam
Whole wheat fig bars
Soy crisps
Rice cakes
Wasa Crisps
quinoa
wild rice
cous cous

Proteins
Fat-free yogurt
Soy yogurt
Nonfat milk
Light soy milk
Low-fat cottage
cheese
Egg
Egg beaters/Egg whites
Low-fat string cheese
Soy cheese
Steamed/dried edamame
Turkey jerky, all natural
Soy nuts
Tuna
Dried beans, cooked
Hummus
Lentil soup
Deli Meat (without nitrites)
Natural turkey bacon
Low fat chicken sausage
Chicken chili
Seasoned ground turkey or chicken
Baked tofu

Fats
Peanut Butter / Almond Butter
Unsalted nuts
Pumpkin or Sunflower seeds
olives
low fat mayonnaise
olives, avocado
low fat sour cream
flax seeds
flax or olive oil
Udo's oil

Serving Sizes
1 fat serving = 5 grams fat and 45 calories
1 oz protein portion = 7 grams protein
1 carbohydrate portion = 100 calories and 15 grams carbohydrate