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.)