Guidelines for Healthy Food Choices

Guidelines for Healthy Food Choices Food/Serving Size Eat these Foods: LIMIT these foods: Breads 100% whole grain breads, low-fat White bread, biscuits, 1 slice bread muffins, low-fat biscuits, melba pastries, doughnuts, Choose bread with at least 3 toast, English muffin, bagels, pita muffins, fried cornbread, grams of fiber per serving. breads, tortillas, dinner rolls croissants, hush puppies, fritters Pasta & Rice Pastas, brown rice, wild rice, Fried rice, pastas with 1/3 cup cooked barley, white rice cream sauces and boxed pasta dishes Crackers Whole grain crackers, salt-free High-fat salted crackers, See package food label for crackers saltines, butter-type serving size crackers like Ritz® and Townhouse®* Cereals Grits, oatmeal, and high fiber Sugar-coated cereals, high- ½ cup hot cereal; 3/4 cup cold cereals like Cheerios®, Oatmeal fat granola cereals, instant Look for cereals with 5 grams of Squares®, Kashi® cereals (they may be high fiber per serving in sodium) Starchy Vegetables Corn, peas, potatoes, squash, dried Vegetables seasoned with ½ cup cooked beans and peas (try for 3 times per added fat, French fries week) Soups Low-sodium canned soups or Broth, bouillon, dried soup 1 cup soup homemade soup mixes, regular and reduced sodium canned soups Fruits/Fruit juices All fresh, frozen or dried fruits, Juices with added sugar, 1 small piece 100% fruit juice (limit ½ cup per fruits served with cream or ½ cup canned fruit or dried fruit day) butter sauces, canned fruit ½ cup 100% fruit juice in heavy syrup, coconut Vegetables All fresh, frozen or canned Sauerkraut, regular canned ½ cup cooked vegetables with no added salt or vegetables, fried vegetables 1 cup raw fat, low-sodium vegetable juices, or prepared with butter, low-sodium canned foods whole milk, cream or cheese; high-sodium vegetable juices Eggs Egg whites, egg substitutes or Avoid eggs cooked in 1 egg, ¼ cup egg substitute whole eggs bacon or sausage grease Red Meats Lean beef/pork including 96/4 or Regular ground beef (70/30 2-3 ounces cooked 93/7 ground beef and cuts like or 80/20), rib eye steak, T- Limit 2-3 times per week or less round, sirloin, loin, veal, venison, bone steak, prime rib, spare buffalo ribs, all organ meats 1 Food/Serving Size Eat these Foods: LIMIT these foods: Poultry Chicken or turkey without the skin, Poultry with skin, fried ½ chicken breast Cornish hen, white meat ground chicken, canned chicken, 2-3 ounces cooked turkey or chicken dark meat Fish White fish, salmon, trout, fresh Fried fish and fried 2-3 ounces cooked tuna or low-sodium tuna canned in shellfish Try for 2-3 times per week water, shellfish Luncheon Meats Lean, low-sodium lunch meats High-fat luncheon meats See package food label for such as turkey, chicken, turkey such as bologna, salami, serving size pastrami, lean roast beef corned beef, pepperoni, liverwurst, regular hot dogs, processed meat such as Spam, Vienna sausages and potted meat Yogurt Low-fat and non-fat yogurts, frozen Whole-milk yogurt 1 cup low-fat yogurt low-fat yogurts Milk Skim, ½%, 1% milk, low-fat , 2% milk, whole milk, half 1 cup non-fat milk almond milk & half, buttermilk, coffee Limit to 2 cups per day creamer, chocolate milk Cheese Cheese with no more than 3 grams Cream cheese, processed 1 ounce cheese of fat per ounce and no more than 2 cheese, cheese spreads, ¼ cup cottage cheese with 1% grams of saturated fat per ounce; regular cheese and regular milk fat low-fat or fat-free cottage cheese cottage cheese *Limit to 1 ounce per day* Soy Products Veggie or soy cheese, tofu, Soy hot dogs and other edamame soy beans, soy milk, veggie products with more veggie burgers or meatless than 350 mg sodium per breakfast links. serving. Oils Monounsaturated fats like olive, Saturated fats like palm 1 tsp. oil canola, or peanut oils kernel, palm, or coconut oil 3-6 oil and fat servings daily This Polyunsaturated fats like corn, includes the amount used in safflower, soybean, sesame or cooking sunflower oils. Fats Natural peanut butter, oil and Stick butter, stick 1 tsp. Margarine vinegar salad dressings; unsalted margarine, fat back, lard, 1 tbsp. Light tub margarine nuts, avocados, trans fat-free soft- shortenings, meat 1 tbsp. Light butter tub margarine, low-fat salad , Light drippings, regular sour 1 tsp. Salad dressing tub butter, dressings, mayonnaise, cream and cream cheese, 1 tbsp. Low-fat salad dressing low-fat sour cream and cream regular mayonnaise or 1 tbsp. Light mayonnaise cheese Miracle Whip®, regular 1 tbsp. Miracle Whip Light ® peanut butter 1 tbsp. Low-fat sour cream 1 oz nuts (small handful) 2 Food/Serving Size Eat these foods: LIMIT these foods: Desserts Fresh, canned or frozen fruit, Cakes, pies, store-bought desserts, 1 medium piece fresh fruit low-fat yogurt, low-fat cookies, regular pudding, regular ice cream ½ cup canned fruit (in light syrup angel food cake, frozen low-fat or or own juice) fat-free yogurt, low-fat ice cream, ice milk, flavored gelatin, ½ cup low-fat pudding sherbets, sorbets, low-fat puddings, graham crackers, Avoid brands that have vanilla wafers, ginger snaps and partially hydrogenated oil in Fig Newtons® the ingredient list. Snacks Low-fat unsalted crackers and Regular snack chips and crackers, See food label for serving size chips, raw vegetables and low-fat pork rinds, buttered and salted dips, plain unsalted popcorn, popcorn, olives and pickles, salted Avoid brands that have unsalted pretzels, dried fruit nuts (especially cashews, hydrogenated oil in the ingredient macadamia, and Brazil nuts) list. 2.16 3 .

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