|
Choose |
Go Easy |
Avoid |
| Meat, Poultry, Fish and Shellfish (Up to
6 ounces/day) |
Lean cuts of meat with fat trimmed, chicken and turkey without
skin, fish
|
Shellfish |
“Prime”-Grade fatty cuts of meat, goose, duck,
liver, kidneys, sausage, bacon, regular luncheon meats, hot
dogs |
Dairy products (2 or more servings/day; 3-4
for pregnant or breastfeeding women)
|
Skim milk, 1% fat milk, low-fat buttermilk, evaporated skim
milk, low-fat yogurt, low-fat cottage cheese, cheeses with no
more than 3 grams of fat per ounce
|
2% fat milk, yogurt,part-skim ricotta, part skim or imitation
hard cheeses (like part-skim milk mozzarella), “lite”
cream cheese,“lite” sour cream |
Whole milk, cream, half-and-half, imitation milk products,
whipped cream, custard-style yogurt, whole-milk ricotta, hard
cheese, (like Swiss, American, cheddar, muenster), cream cheese,
sour cream |
Eggs
|
Egg whites, cholesterol-free egg substitutes
|
Egg yolks (3-4/weeks) |
|
Fats and Oils (Approximately 5-8 teaspoons/day)
|
Corn, olive, canola, safflower, sesame, soybean and sunflower
oils; margarine that has liquid vegetable oil as the first listed
ingredient and <2 grams of saturated fat per serving |
Nuts, seeds, avocados, Olives, peanut oil |
Saturated fat, butter, lard, bacon fat, coconut, palm, and
palm kernel oils |
Breads, Cereals, Pasta, Rice, Dried Peas and Beans
(6 or more servings/day)
|
Most breads, water bagels, English muffins, rice cakes, low-fat
crackers (like matzo, bread sticks, rye crisps, saltines); hot
and cold cereals; Spaghetti, macaroni, noodles, and any grain
rice; dried peas and beans; plan baked potato
|
Store-bought pancakes, waffles, biscuits, muffins, and cornbread |
Croissants, sweet rolls, Danish, doughnuts, and crackers made
with saturated oils; granola-type cereals made with saturated
oils; egg noodles, pasta, and rice prepared with cream, butter,
or cheese sauces; scalloped potato |
Fruits and Vegetables (5 or more servings/day)
|
Fresh, frozen, or dried fruits; canned fruits (watch sodium
Content) |
Canned fruit in heavy syrup |
Coconut, vegetables prepared in butter, cream, or sauce |
| Snacks (In very limited amounts) |
Sherbet, sorbet, Italian ice, low-fat frozen yogurt, popsicles,
angel food cake, fig bars, gingersnaps, low-fat jelly beans
and hard candy, plain popcorn, pretzels, fruit juices, tea,
coffee |
Ice milk, fruit crisps and cobblers, homemade cakes, cookies
and pies prepared with unsaturated oils |
Ice cream, frozen tofu, candy, chocolate, potato chips, buttered
popcorn, milk shakes, frappes, floats, eggnog, store-bought
pies, most store-bought frosted and pound cakes |
|
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