Choose more of these

• Fresh salads and veggies
• Fresh fruits-citrus, berries, melons
• Pure fruit juice-orange, apple, grape
• Whole grain breads, brown rice, whole grain cereals
• Legumes-peas, beans, lentils, soy
• Low fat milk, yogurt, cheese, soymilk, low in sugar 8+ g protein
• Soy or Garden burgers, bean burritos
• Vegetable oils, unhydrogenated, e.g., canola, soy, olive oil, salad dressing
• Trans-fat free margarine
• Tofu, soy meat alternates, legumes, peanut butter, egg whites
• Baked or boiled potatoes in smaller portions and occasional use
• Fish, skinless poultry, soy alternates
• Nuts, almond or peanut butter, sunflower seeds
• Fruit salad and low calorie desserts in place of traditional desserts

Eat Less of These

• Creamed Vegetables
• Canned, highly sweetened fruit
• Soda pop, sweetened drinks
• White bread, sweetened cereals, pastries, white rice
• Pork and beans, chili, beef
• Whole milk, yogurt, high fat cheeses, cream, ice cream
• Hamburgers, hot dogs, beef tacos
• Lard, shortening, hydrogenated vegetable oils
• Margarine or butter
• Bacon, sausage, limit whole eggs to one in a day look for “high omega-3” eggs
• Hash browns, French fries, huge baked potatoes
• Red meats-beef, pork lamb
• Snack foods, chips, candy
• High calorie desserts, cheese cake, custards, creamy desserts, full-fat ice cream