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