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CHOOSE THESE FOODS MORE OFTEN:
Meat, poultry and fish
- Skinless chicken and turkey
- Baked, broiled or grilled fish
- Canadian bacon or lean ham
- Water packed tuna
- Egg substitutes or whites
- 95-97% fat-free lunch meats
Dairy
- Skim or nonfat milk, ½%, 1%
- Reduced or low fat cheese (3 grams of fat or less per serving)
- Reduced or fat-free sour cream, cream cheese, plain low-fat yogurt
- Sherbet, low fat or fat-free frozen yogurt or ice milk
Cereal, grains, pasta
- Rice or noodles, tomato sauce
- Cooked oatmeal, grits, bran flakes, reduced-fat granola
Baked goods and sweets
- Bagels, English muffins
- Angel food cake, gingerbread
- Fig bars, graham crackers
- Pudding and custard made with skim milk
Fats, oils and spreads
- Tub or squeeze margarine, whipped butter
- Reduced or fat-free mayonnaise and salad dressings
- Non-stick cooking spray, applesauce in baked goods in place of oil or butter
Other
- Pretzels, air popped or light popcorn, baked corn chips or potato chips
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CHOOSE THESE FOODS LESS OFTEN:
Meat, poultry and fish
- Fried chicken or fish
- Bacon or sausage
- Oil packed tuna
- Whole eggs
- Cold cuts or lunch meats
Dairy
- Whole milk
- Cheese (cheddar, Swiss, jack, American)
- Sour cream, cream cheese
- Ice cream
Cereal, grains, pasta
- Ramen noodles, pasta with white or cheese sauce
- Granola
Baked goods and sweets
- Doughnuts, danish, pastries, coffeecakes
- Pound cake, yellow/chocolate cake
- Cookies
- Pudding or custard made with whole milk
Fats, oils and spreads
- Butter, stick margarine
- Mayonnaise, salad dressing
- Oils, shortening or lard
Other
- Potato chips, corn chips, tortilla chips, microwave popcorn
- Cream based soups, homemade gravy
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