Eating a diet with the right amount of calories and that is low in total fat, saturated fat, and cholesterol is a balancing act. One way to assure a varied, healthy diet is to wisely choose foods every day as indicated by this chart:
| Foods |
Choose More Often |
Choose Less Often |
Meat, Poultry, Fish and Shellfish
|
Lean cuts of meat with fat trimmed;
poultry without skin; fish and shellfish;
lean luncheon meat (e.g., turkey)
|
Fatty cuts of meat; bacon and sausage;
organ meats; fried chicken, fried fish and shellfish;
high-fat luncheon meat (e.g. salami)
|
Eggs and Dairy Products
|
Egg whites; egg substitutes;
skim or 1% milk; low-fat or nonfat cheeses;
low-fat or non-fat yogurt
|
Egg yolks; whole milk or 2% milk;
whole milk products
(example: cheese, yogurt)
|
Fats and Oils
|
Soft margarine spreads (made from unsaturated oils,
including reduced-fat or non-fat varieties);
reduced-fat or non-fat salad dressings
(including mayonnaise); liquid cooking
oils; seeds and nuts
|
Tropical oils; butter; lard;
bacon fat; shortening; full-fat salad
dressings; coconut
|
Breads, Cereals, Pasta,
Rice, Dry Peas, Beans and Soy Products
|
Whole-grain bread, cereal,
pasta and rice;
dry peas; beans; baked goods made with unsaturated oil or margarine
|
Egg breads; granola-type cereals;
pasta, rice, dry peas or beans made with cream,
butter or cheese sauce
|
Vegetables
|
Fresh, frozen, or canned prepared plain or
with lemon juice, broth or small amounts of unsaturated oils or margarine
|
Vegetables prepared with butter, cheese or cream sauce
|
Fruits
|
Fresh, frozen, canned or dried fruit; fruit juice
|
Fried fruit or fruit served with butter or cream sauce
|
Sweet and Snacks
Keep in mind that while many of these products are low in fat, they still contain calories.
|
Candy such as gumdrops; low-fat or fat-free
frozen desserts (yogurt, sherbert, fruit ices,
ice cream), low-fat cookies/cakes; flavored gelatins;
pretzels; baked snack chips;
air-popped popcorn
|
Candy and baked goods made with butter, cream, or tropical oils; high-fat
ice cream and frozen desserts; doughnuts;
regular snack chips
|
