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Refrigerator and Freezer ItemsIn your refrigerator the suggested list is a bit longer. Keep skim, soy or rice milk, fat free buttermilk, orange or other 100% natural juices, flaxseed oil, omega 3 eggs, low fat yogurt, low fat string cheese, fat free pudding, nonfat ricotta, tofu, Mozzarella cheese, part skim, Dijon mustard, fat free salsa, hummus, avocado, unsalted peanut butter, a healthy margarine, all fruit preserves. body envy Cutting calories and increasing physical activity are the two major factors involved in weight loss. Oatmeal and other foods that contain an abundance of nutrients with fewer calories can help people who are trying to lose weight shed pounds without sacrificing important vitamins, minerals and antioxidants.