NO SALT or pepper. Meat or fish paste, pate etc. Avoid things in tins - beans, spaghetti and soups contain heaps of sugar. It doesn't matter what it is. Allow yourself 3 teaspoons spread over the week.
Most cereals contain huge amounts of sugar.
If you must have cereal for breakfast, be very selective. If you prefer toast for breakfast you may up your allowance of bread to 2 slices per day. Eat any amount - any time. Don't overdo the potato - substitute with rice from time to time. Eat any amount - any time.