Naturally Lite
By Lisa Turner
Packaged goods with less

There’s no shortage of “lean” and “light” selections available at conventional supermarkets. But most of them are loaded with added ingredients such as refined sugar, excess sodium, artificial flavors, and chemical sweeteners to make them more palatable. Low-sodium salad dressing is pumped full of sugar; sugar-free ice cream is sweetened with aspartame; and low-calorie, high-fiber muffins may be laced with cellulose, a form of wood pulp. That’s no way to feed your body!

Luckily, you can eat light and eat right, with naturally lean packaged foods from your local health food store. Some are downsized versions of larger originals; some are baked instead of fried; some are simply made with less salt or sugar—and without all the conventional “extras.”

Want to know how to eat cheese puffs, frozen burritos, and a pint of ice cream, guilt-free? Try these tasty selections for naturally light eating:

Low-Calorie/Reduced-Calorie

Amy’s Light & Lean 3 Cheese Penne Bowl
Frozen entrée with fewer calories than the norm.
270 calories, 5 grams fat, 5 grams sugars, 590 mg sodium

Kind Mini Fruit & Nut Delight Bar
Smaller version of the full-sized bar.
108 calories, 6 grams fat, 7 grams sugars, 10 mg sodium

Kashi GoLean Original
Cold cereal with added protein and fiber.
140 calories, 1 gram fat, 6 grams sugars, 85 mg sodium

Steaz Energy Zero Calorie Berry
Canned beverage made with green tea, yerba maté, guarana, and açai; sweetened with stevia.
0 calories, 0 grams fat, 0 grams sugars, 35 mg sodium

Van’s Triple Chocolate Muffin Crowns
Just the tops of the muffins, for reduced calories.
120 calories, 2.5 grams fat, 10 grams sugars, 200 mg sodium

Snikiddy Snacks Grilled Cheese Puffs
Like cheese doodles, but lower in calories and fat.
120 calories, 5 grams fat, 1 gram sugars, 190 mg sodium

So Delicious Organic Minis Fudge Bar
Dairy-free frozen treats made from coconut milk.
70 calories, 3.5 grams fat, 6 grams sugars, 0 mg sodium

Zevia Cola
Calorie-free, stevia-sweetened soda. Available in other classic flavors.
0 calories, 0 grams fat, 0 grams sugars, 20 mg sodium

Health Is Wealth Chicken Free Buffalo Wings
A frozen, meat-free version of the popular appetizer/snack.
130 calories, 2.5 grams fat, 0 grams sugars, 690 mg sodium

Evol Mini Burritos Veggie Fajita
A slightly smaller version of Evol's full-sized frozen burrito.
160 calories, 2 grams fat, 1 gram sugars, 280 mg sodium

Low-fat/Reduced-fat

CedarLane Low-Fat Beans, Rice, & Cheese Style Burrito
Vegetarian burrito made with organic pinto beans, rice, and tortilla.
260 calories, 1 gram fat, 2 grams sugars, 490 mg sodium

Stonyfield Farm After Dark Chocolate Frozen Yogurt
Organic and fat-free.
100 calories, 0 grams fat, 18 grams sugars, 55 mg sodium

Amy's Organic Low Fat Black Bean Vegetable Soup
Ready-to-eat canned soup.
140 calories, 1.5 grams fat; 7 grams sugars, 620 mg sodium

Guiltless Gourmet Chili-Lime Tortilla Chips
Baked, not fried, seasoned tortilla chips.
120 calories, 3 grams fat, 0 grams sugars, 250 mg sodium

Spectrum Light Canola Mayo
Egg-free, vegan mayo with less than one-third the fat and calories of regular mayonnaise.
35 calories, 3.5 grams fat, 0 grams sugars, 65 mg sodium

Yaya’s Popcorn Light
Air-popped for less fat.
130 calories, 3 grams fat, 0 grams sugars, 140 mg sodium

Better’n Peanut Butter Original
Peanut butter spread with less fat and fewer calories. Also available in low-sodium.
100 calories, 2 grams fat, 2 grams sugars, 190 mg sodium

Annie’s Naturals Light Gingerly Vinaigrette
Low-fat salad dressing, also available in other flavors.
40 calories, 3 grams fat, 2 grams sugars, 280 mg sodium

LightLife Smart Sausages Chorizo Style
A vegetarian version of spicy sausage with half the fat of the real thing.
140 calories, 8 grams fat, <1 gram sugars, 590 mg sodium

Popchips Sour Cream & Onion
Popped—not baked or fried—potato chips.
120 calories, 4 grams fat, 2 grams sugars, 320 mg sodium

Low-Sodium/Reduced-sodium

Pacific Naturals Low-Sodium Chicken Broth
Aseptically packaged and made with organic, free-range chicken.
15 calories, 0 grams fat, 0 grams sugars, 70 mg sodium

Amy’s Light in Sodium Indian Mattar Paneer
Organic frozen entrée with about half the salt.
370 calories, 11 grams fat, 8 grams sugars, 390 mg sodium

Fig Food Company Tuscan White Bean Soup
Organic, lightly salted, and ready-to-eat.
150 calories, 3 grams fat, <1 gram sugars, 200 mg sodium

San-J Tamari Reduced Sodium
Gluten-free tamari soy sauce with less salt.
15 calories, 0 grams fat, 0 grams sugars, 710 mg sodium

Bionaturæ Organic Diced Tomatoes
Low-sodium, canned tomatoes packed in tomato purée.
30 calories, 0 grams fat, 4 grams sugars, 20 mg sodium

Walnut Acres Low-Sodium Pasta Sauce Tomato & Basil
Seasoned with sea salt—only less of it.
40 calories, 0 grams fat, 7 grams sugars, 20 mg sodium

Ezekiel 4:9 Sprouted Grain Low-Sodium Bread
Made with organic grains and less salt than the traditional version.
80 calories, <1 gram fat, 0 grams sugars, 0 mg sodium

Eden Organic Caribbean Black Beans
Organic, seasoned beans packed in a BPA-free can.
90 calories, 0.5 grams fat, 1 gram sugars, 135 mg sodium

Laurie’s Buffalo Gourmet Roasted Sesame Medley
Lightly salted tortilla chips with black-and-white sesame seeds.
140 calories, 8 grams fat, 0 grams sugars, 75 mg sodium

Edward & Sons Low-Sodium Veggie Cubes
Gluten-free, organic bouillon cubes with about one-fourth the salt.
20 calories, 1.5 grams fat, 0 grams sugars, 135 mg sodium

Sugar-Free/ Reduced-Sugar

These products have been naturally sweetened with fruit juice, stevia, dried fruit, raw agave, or other wholesome alternative sweeteners, so they're free of cane sugar, processed sugar, sugar alcohols, processed agave nectar, and other dubious additives found in conventional brands.

NuNaturals NuStevia White Stevia Powder
Zero-calorie stevia sweetener, perfect for stirring in coffee or spooning on cereal.
0 calories, 0 grams fat, 0 grams sugars, 0 mg sodium

Revolution Foods Organic Mashups Tropical
Squeezable fruit mash with no added sugar.
60 calories, 0 grams fat, 11 grams sugars, 4 mg sodium

Righteously Raw Rose Bar
Organic raw chocolate bar sweetened with agave.
120 calories, 9 grams fat, 6 grams sugars, 16 mg sodium

Barbara’s Bakery Snackimals Oatmeal
Wheat-free cookies sweetened with fruit juice concentrate.
120 calories, 5 grams fat, 6 grams sugars, 130 grams sodium

Lära Bar Pecan Pie
Energy bars sweetened with dried fruit.
220 calories, 13 grams fat, 18 grams sugars, 0 mg sodium

Crofter’s Organic Just Fruit Spread Wild Blueberry
Sweetened only with fruit juice.
35 calories, 0 grams fat, 8 grams sugars, 10 mg sodium

Mi-Del Honey Grahams
Graham crackers sweetened with honey and unsulphured molasses.
140 calories, 3.5 grams fat, 6 grams sugars, 230 mg sodium




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