|
Healthy Choice |
Eat in Moderation |
| Vegetables and Fruit |
- Fresh vegetables and fruit
|
- Vegetables and fruit that are fried, stir-fried, or served with a fatty dressing (dressing, mayonnaise, cream, butter, margarine)
|
| Grain Products |
- Whole-grain bread (sliced, pita, baguette, English muffins, bagels)
- Noodles, rice, couscous
- Whole-grain breakfast cereals
- Low-fat, whole-grain rusks
- Low-fat homemade cakes, cookies, and small muffins
- Plain popcorn, pretzels
|
- Croissants
- Puff pastry
- Large cake muffins
- Doughnuts
- Certain cookies and crackers, such as cheese crackers (choose those with less than 5 g of fat per serving)
- Pancakes, waffles, French toast
|
| Milk and Alternatives |
- Milk, yogurt, cottage cheese (2% MF or less*)
- Light quark or ricotta cheese
- Cheese with 20% MF or less
|
- Whole milk
- Yogurt with more than 2% MF
- Cheese with more than 20% MF
- Cream, sour cream, ice cream
|
| Meat and Alternatives |
- Lean cuts of meat
- Leaner deli meats (turkey breast, lean ham and eye of round)
- Unsalted almonds, nuts, and seeds
- Fish and seafood
- Skinless chicken and turkey
- Legumes and tofu
|
- Variety meats (heart, liver, kidneys, etc.)
- Fatty deli meats (bacon, creton, liver pâté, hot dogs)
- Almonds, nuts, and seeds roasted in oil
|
| Fat (in moderation) |
- Polyunsaturated oils: safflower, wheat germ, corn, soy, sunflower
- Monounsaturated oils: canola, olive, peanut
- Non-hydrogenated soft margarines
|
- Coconut, palm, and palm-kernel oil and products containing them
- Hard margarines, hydrogenated soft margarines, butter, lard, shortening, roast drippings
- Mayonnaise, salad dressing, dressing
|
| Prepared Meals |
- Sandwiches with whole-wheat bread, vegetables, lean meat
- Salads with vegetables
|
- Chinese food
- Chicken, salmon, meat, or oyster pie
- Vol-au-vent
|
