<p>UMass Medical School The GOOD FOOD Div. of Preventive and Behavioral Med List Beans, Legumes All great protein sources, high in soluble fiber. Meats, Trimmed (less * Soy (Tofu, meat substitutes) *Edamame than 6 0z per day) Garbanzo or chickpeas Red (kidney, aduki, etc.) Chicken, Turkey (light meat, without skin) White (navy, etc.) Wild game Buffalo, Ostrich Pinto, lima, mung Black-eyed peas, pea beans Processed Meats * Lentils (*Source of Omega –3 Fatty CAUTION Get low fat or fat free, or try Acids) ! meatless alternatives. Be careful of high sodium content! Fish (4oz 2-3x/week) All are a source of Omega-3 Fatty Acids Fatty Fish: herring, salmon, mackerel, sardines, bluefish, trout swordfish, shark, carp, mussels, sea bass</p><p>Whitefish: halibut, haddock, scrod, flounder, red snapper</p><p>Shellfish: scallops, shrimp, clams, lobster, crab (without butter)</p><p>Nuts & Seeds (1/4 cup/ day limit due to calories) * Source of Omega-3 Fatty Acids Almond *Soynuts * Walnut Sesame seeds (unhulled) Brazil Nut (1-2 day only) Pumpkin seeds * Flaxseed, ground (2 T/day,  water, refrigerate!) Filbert (hazelnut) Eat them raw and unsalted</p><p>Dairy Products (2-3 svgs/day) Yogurt - reduced fat and fat free Eggs and egg substitute (omega-3 eggs) Cream cheese - reduced fat Non dairy Milk & Cheese & fat free, Cheeses - reduced fat & fat free Margarine w/o trans fats Cottage cheese - reduced fat & fat free Evaporated Skim Milk Soy, almond, oat or rice milk Milk - 1%, skim, or thick skim UMass Medical School Div. of Preventive and Behavioral Med Sour cream - reduced fat & fat free Grains (4-6 svgs/day) Serving size = ½ cup or 1 slice bread 2g Fiber/slice is best Barley, whole grain Couscous, reg. or whole grain Oats: whole, steel-cut, rolled Barley, pearled (more refined) Crackers, high fiber Oat bran Bread, whole grain (avoid hydrogenated oil)Flour, whole grain Quinoa ("keenwa") (including bagels, baked goods) Millet Rice, brown Buckwheat (kasha) Whole grain pasta Rice bran Bulgar (cracked wheat) Cereals, whole grain(at least 5g fiber/serving) Wheat bran Wheat germ  Limit white pasta, rice, bread etc.! UMass Medical School Vegetables(3+Div. of Preventive and Behavioral Med Fresh Fruits svgs/day) (2-3 servings 1 serving = 1/2 c cooked, 1 c raw per day) * Source of Omega-3 Fatty Acids</p><p>*Leafy Greens Sweet Fruit Eat at least 3 per week Banana, Fig Arugula Starch (limit Date, Prune, Raisin</p><p>Beet greens Dried Fruits Bok Choy <3x/week) Broccoli leaves Artichoke Cabbage Beets Melons Chard Chestnut Watermelon Collards Corn All groups Cantaloupe Chicory greens J. Artichoke high in Casaba Dandelion greens Jicama potassium! Christmas Endive (escarole) Parsnip Crenshaw Kale, Mustard greens otato P Honeydew Spinach, Turnip greens Plantain Watercress Pumpkin Parsley, Cilantro Sweet Potato Acid Fruit Dill Taro Clementine Low Starch Turnip Currant Asparagus Winter squash Grapefruit Avocado Yam Kumquat Bamboo shoots Lemon, Lime Broccoli Loquat Brussels sprouts Orange Carrot, Cauliflower Beans, Pineapple Celery, Cucumber see previous Pomegranate  Eggplant Strawberry Fennel, Kohlrabi page. Tamarind Tangerine Sub-Acid Fruit  Green pepper Mushroom (shitake, crimini, Lettuce Apple, Apricot portabella, other) Blackberry, Blueberry Okra Romaine, Mesclun Cactus Fruit Onions, Radish Spring Salad Mix Cherry, Cranberry  Sweet pepper Mizumi Elderberry  Hot pepper Gooseberry Snap beans, Green beans Red/Purple Grapes Snap peas Huckleberry Rhubarb Kiwi, Mango Summer squash Papaya, Peach Pear, Plum  Tomato Raspberry</p><p>Condiments Beverages Oils: Olive, canola, rice bran, walnut, flax WATER: sparkling, plain, mineral Mayonaise: Low-fat or fat-free or soy based mayo 100% fruit juices: Water juice Mustard & ketchup: Watch sodium content Beverages down to limit caloriesWater and sugar Sauces: Soy, BBQ, teriyaki-- Watch sodium content content Sweeteners: maple syrup, fruit sweeteners, date Coffee100% and Fruit tea Juicesas allowed (water by down to sugar, barley malt, brown rice syrup, stevia, splenda, your MDcontrol or RD. calories Be careful and to sugar) succanant Herbal teas Margarine: Trans fat free ONLY – Smart Balance, limit added fat and sugar to Smart Balance Omega-Plus, PromiseUltra beverages! LIMIT WHITE SUGAR!!</p>