| Best Choice |
Occasional Treats |
Avoid |
| Breakfast - Fresh fruits, high-fiber, unsweetened
cereals, whole-grain breads |
Boiled/poached eggs, pancakes/waffles, vegetable oil margarine |
Breakfast meats, fried eggs, fried potatoes, pastries, butter |
| Lunch - Fresh, raw vegetables, boiled/baked/broiled
lean meats, fish or skinless poultry (4 oz, raw), whole-grain
breads |
Homemade soups (no salt added), low-fat cheeses, pretzels/popcorn
(unsalted) |
Canned soups (high salt), canned meats or fish (in oil), cold
cuts, cakes, pies |
| Dinner - Baked, broiled fish, skinless poultry,
lean meats (4 oz, raw), cooked fresh or frozen vegetables, rice,
pasta, whole-grain breads, fresh fruits |
Baked/ broiled/shellfish, frozen yogurt, low-fat cheeses |
Deep fried, breaded meats/fish/poultry, canned vegetables,
ice cream, coconut oil, palm oil |
| Beverages - Fruit/vegetable juices, coffee,
tea, plain or flavored mineral water, water |
Beer, wine, spirits (limit 1), fruit punches, carbonated soft
drinks, skin or low-fat milk |
Excessive (more than 1) alcoholic drinks, whole milk |
|
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