Instead of: Eat: Creamy soup Broth or stock Creamy salad dressing Oil and vinegar Fried and deep-fried foods (hamburgers, fries, doughnuts) Steamed, roasted, and baked foods Simple carbs (pasta, potatoes, white rice) Whole grains (brown rice, whole-wheat bread) Creamy sauces (alfredo, bechamel) Vegetable-based sauces (marinara) Baked desserts (cakes, pies, cookies) Fresh fruit, gelatin Soda, juice, energy drinks Water, herbal tea