Breads, cereals, rice, and pasta: six or more servings per day

Foods to eat

Foods to avoid

Breads with at least 2 grams of fiber per serving (examples: whole grain bread, English muffins, bagels, buns, corn and flour tortillas)

Oat, wheat, corn, and multigrain cereals with at least 5 grams of fiber per serving

Whole wheat pasta

Brown rice

Low-fat animal crackers, graham crackers, soda crackers, bread sticks, melba toast, and other crackers that have all of the following:

Less than 2 grams of fat per serving

At least 1 gram of fiber per serving

No hydrogenated oil

Homemade baked goods made with unsaturated oil, skim or 1 percent milk, and egg substitute (examples: quick breads, biscuits, cornbread, muffins, bran muffins, pancakes, waffles)

Breads with fat, butter, or eggs listed as one of the first ingredients (examples: croissants, tortillas made with added fats)

Granola made with partially hydrogenated oil

White pasta

White rice

High-fat crackers and those made with partially hydrogenated oil

Commercially baked pastries, biscuits

Dairy products and dairy substitutes: three servings (each 1 cup) per day

Foods to eat

Foods to avoid

Skim milk, thick skim milk, 1 percent milk, buttermilk

Soy or rice drinks

Low-fat cheese with less than 3 grams of fat per serving, including natural cheese, processed cheese, and nondairy cheese such as soy cheese

Whole milk, 2 percent milk

Yogurt and yogurt drinks made with whole milk

Regular cheeses (examples: American, blue, Brie, cheddar, Colby, Edam, Monterey Jack, part-skim mozzarella, Parmesan, Neufchâtel cheeses)

Foods to eat

Foods to avoid

Low-fat, nonfat, and dry-curd cottage cheese with less than 2 percent fat

Regular cottage cheese

Cream, half and half, whipping cream, regular nondairy creamer or flavored creamer, whipped topping, sour cream

Low-fat or nonfat coffee creamer and sour cream (read the label, and avoid if sugar is one of the first three ingredients)

Eggs and egg substitutes: no more than two egg yolks per week (four if eggs have added omega-3 fats)

Foods to eat

Foods to avoid

Egg whites (two whites can substituted for one whole egg in recipes), cholesterol-free egg substitute

Egg yolks (more than two per week; this includes eggs used in cooking and baking)

Fats and oils: no more than 6 teaspoons per day

Foods to eat

Foods to avoid

Unsaturated oils: olive oil, canola oil, peanut oil, soybean oil

Spreads with little or no trans-fatty acids (some brand names: Smart Balance Omega Plus and original, Canola Harvest non-hydrogenated spread, others such as Benecol and Take Control)

Salad dressings made with unsaturated oil, or low-fat or nonfat varieties

Saturated oils: coconut oil, palm kernel oil,
palm oil

Hydrogenated oils

Trans-fatty acids (partially hydrogenated oils)

Butter, lard, shortening, bacon fat, stick margarine, margarine with partially hydrogenated oil

Foods made with olestra (brand name: Olean) should be limited; may cause gastrointestinal symptoms and keep fat-soluble vitamins out of circulation

Fruits: 2 cups per day (about two regular-sized pieces of fruit)

Foods to eat

Foods to avoid

A variety of fruits; all fruits are allowed. Limit dried fruit to 1/2 cup.

Meat and meat substitutes: no more than 6 oz per day

Foods to eat

Foods to avoid

Lean cuts of well-trimmed beef, pork, lamb (examples: loin or round. Choose select grade, not prime or choice)

Fatty cuts of beef, pork, and lamb; regular ground beef; spare ribs; organ meats

Fish or shellfish with butter or high-fat sauces

Foods to eat

Fish or shellfish without butter

Processed meat prepared from lean meats (examples: lean ham, lean hot dogs, lean meat with soy protein added)

Poultry without skin

Tofu, tempeh, vegetable patties

Cooked dried or canned beans (legumes) and peas

Nuts and seeds, including olives and avocados: 1/2 cup per day most days

Foods to eat

Foods to avoid

Seeds and nuts, including avocados, olives, natural peanut butter (no more than 2 tablespoons per day)

Coconut, peanut butter made with partially hydrogenated oil

Soups and other mixed dishes: Servings per day depend on ingredients

Foods to eat

Foods to avoid

Reduced-fat or low-fat soups

Soups with less than 600 mg sodium per serving (examples: chicken or beef noodle, minestrone, tomato, vegetable, potato soups)

Soups made with whole milk, cream, meat fat, poultry fat, or poultry skin

Soups with 600 mg or more sodium per serving

Sweets and desserts: If your triglyceride levels are above normal, avoid foods in this section. Otherwise, eat only small amounts.

Foods to eat

Foods to avoid

Syrup, turbinado sugar, honey, jam, preserves, fruit-flavored gelatin, sucralose (brand name: Splenda), aspartame (brand names: NutraSweet, Equal)

Dark chocolate

Low-fat and nonfat frozen yogurt, low-fat and nonfat ice cream, sherbet, sorbet, fruit ice, frozen ice pops (one brand: Popsicle)

Cookies, cake, pie, and pudding made with egg whites or egg substitute, skim milk or 1 percent milk, and unsaturated oil

Gingersnaps, fig and other fruit bar cookies, fat-free cookies, angel food cake, desserts with no more than 3 grams of fat per serving

Candy made with milk chocolate, chocolate, coconut oil, palm kernel oil, or palm oil

Milk chocolate

Regular ice cream and frozen treats made with regular ice cream

Commercially baked pies, cakes, doughnuts, high-fat cookies, cream pies

Baked goods made with partially hydrogenated oil.

Vegetables: at least three to five servings per day

Foods to eat

Foods to avoid

Fresh or frozen vegetables without added fat
or salt

Vegetables stir fried with small amounts of unsaturated oil

Vegetables fried or cooked with butter, cheese, or cream sauce

Exercise

Recommended activities

Activities to avoid

Gardening, cleaning the house, walking, climbing stairs, playing with children, activities with friends and family, raking leaves, walking to the store, parking far away, dancing, shoveling snow, yoga

Cycling, hiking, racquetball, running, swimming, walking, weight training

Excessive inactivity

This handout is provided to you by your family doctor and the American Academy of Family Physicians. Other health-related information is available from the AAFP online at http://www.familydoctor.org.

This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

Copyright © 2006 American Academy of Family Physicians.
Individuals may photocopy this material for their own personal reference, and physicians may photocopy for use with their own patients. Written permission is required for all other uses, including electronic uses.