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Eating Guide to Keep Fat and Cholesterol Levels Low

Choose to Eat These

 

Eat Less of These

Fruits and Vegetables

  • Fresh, frozen, canned or dried
 

Fruits and Vegetables

  • Prepared in butter, cream or other sauces

Breads and Cereals

  • Whole-grain breads and cereals (oatmeal, whole wheat, rye, etc.)
  • Rice and pasta
  • Low fat bakery products, angel food cake, homemade baked goods made with minimal unsaturated oils
 

Breads and Cereals

  • Bread with eggs as a major ingredient
  • Egg noodles
  • Commercially baked products: pies, cakes, doughnuts, pastries, croissants and other high fat products

Fats

  • Unsaturated vegetable oils: corn oil, olive oil, canola oil, safflower, sesame, soybean and sunflower
  • Regular or diet margarine
  • Low fat mayonnaise and salad dressings made with recommended oils
  • Baking cocoa
  • Seeds or nuts
 

Fats

  • Butter, coconut and palm oil, lard and bacon fat
  • Dressings made with egg yolk
  • Chocolate
  • Coconut

Fish, Poultry, Meats and Vegetable Proteins

  • Fish, skinless poultry, lean meats
  • Vegetable proteins such as beans, peas and tofu
 

Fish, Poultry, Meats and Vegetable Proteins

  • Fatty cuts of meat, cold cuts, sausage, hot dogs, bacon, sardines, roe and beans prepared in lard

Milk Products and Dairy Substitutes

  • Skim or 1% milk, or low fat buttermilk
  • Nonfat or low fat yogurt or cottage cheese
  • Low fat cheeses, farmer or pot cheeses (labeled no more than 2-6g of fat per oz.)
  • Sherbet or sorbet, nonfat ice cream or frozen yogurt
 

Milk Products and Dairy Substitutes

  • Whole milk, half and half, 2% imitation milk products or creamers and whipped toppings
  • Whole milk yogurt and cottage cheese
  • All natural cheeses, low fat or light cream cheese and sour cream
  • Ice cream

Eggs

  • Egg whites (2 whites = 1 whole egg in recipes)
 

Eggs

  • Egg yolks