Grain Products
Foods to choose
- Whole-grain breads and cereals
- Baked products made with whole grains and limited amounts of fat and sugar
Foods to limit
- Biscuits
- Croissants
- Stuffing
- Fruit and nut bread
- Fried or greasy snacks (tortilla chips, corn chips, popcorn, etc.)
Vegetable and Fruits—Eat Five Per Day
Foods to choose
- Beta-carotene sources: carrots, cantaloupe, apricots, tomatoes, winter squash, spinach, etc
- Vitamin C sources: oranges, grapefruit, red and green peppers, strawberries, broccoli, etc.
- Folic acid sources: oranges and orange juice, bananas, leafy green vegetables, leaf lettuce, asparagus, etc.
- Cabbage family: broccoli, brussels sprouts, cauliflower, cabbage, etc.
Foods to limit
- Vegetables prepared in high-fat sauces
- High-fat items such as avocado and coconut
- Fried or deep-fried vegetables (potatoes, mushrooms, zucchini, etc.)
- Fried snacks (potato chips, sweet potato chips, etc.)
Milk and Dairy
Foods to choose
- Skim or 1 percent milk
- Nonfat dry milk or evaporated skim milk
- Low-fat cottage cheese or yogurt
- Farmers cheese
- Part-skim mozzarella or ricotta cheese
- Low-fat cheeses
- Ice milk
- Low-fat frozen yogurt
Foods to limit
- Whole or 2 percent milk
- Sour cream
- Butter and margarine
- Fried or deep-fried cheese
- Regular cheeses
- Ice cream
- Cream (half and half, whipping)
Meat or Meat Alternatives
Foods to choose
- Lean beef, veal, pork and lamb (trim all visible fat)
- Skinless chicken and turkey breast
- Low-fat processed meat (lean ham, low- or nonfat bologna and hot dogs, etc.)
- Fish and shellfish
- Dried beans, peas and lentils
Foods to limit
- Chicken and turkey with skin
- “Prime” grade, heavily marbled or fatty meats (such as rib-eye steak)
- Sausage, bacon, frankfurters, bologna, etc.
- Goose and domestic duck
- Fried or deep-fried meat, poultry and seafood
Fats, Oils and Sweets
Foods to choose
- Use sparingly—broil or bake instead of frying
- Use fruit, instead of butter and syrup, on pancakes and waffles
- Choose low-fat sweets (angel-food cake, graham crackers, ginger snaps, etc.) if you have enough calorie allowance after getting foods from the other food groups
Foods to limit
- Greasy and/or fried items
- Spreads and salad dressings
- Desserts that are high in fat and sugar (pastries, pies, doughnuts, candy, etc.)
