 |
Eat Often |
Eat Occasionally |
Eat Rarely |
| Dairy |
Skim milk, nonfat dry milk, evaporated skim milk, skim buttermilk, skim yogurt |
Lowfat milk (1-2%), margarine, Lowfat yogurt, non-dairy whipped cream topping |
Whole milk, buttermilk, cream, butter, condensed milk, goat milk, evaporated milk, sour cream |
| Cheese |
Lowfat cottage cheese, Lowfat natural cheeses, Weight Watchers cheeses, Laughing Cow gruyere |
Creamed cottage cheese, Camembert, provolone, part-skim ricotta, part-skim mozzarella, parmesan |
American, bleu, Brie, cheddar, Colby, cream cheese, Edam, feta, Gouda, Gruyere, ricotta, Swiss |
| Eggs |
Egg whites (use 2 for 1 whole egg), egg substitute |
Whole egg (maximum 3 per week, including those in baked goods) |
Eggs Benedict, eggnog |
| Oils |
Corn, olive, safflower, sunflower, canola, soybean. Butter substitute |
Peanut, sesame, condensed, vegetable, margine, shortening |
Coconut and palm. Butter fat, beef suet, bacon fat, chicken fat, lard |
| Fruits
& Vegetables |
Fruits and vegetables, juices (all types), dried beans and peas |
Avocado, black or green olives |
Coconut, whole or shredded |
| Grains |
Breads; cornbread, whole wheat, pita, raisin, rye, pumpernickel. Muffins; blueberry, brand, English, oat bran. Whole grain cereals, rice, pasta (no eggs), barley |
Banana bread, biscuits, bread sticks, egg pasta, graham crackers, melba toast, pretzels, rye crackers, homemade French toast, pancakes and waffles (using egg whites) |
Butter rolls and crackers, cheese breads, croissants, doughnuts, Danish pastry, egg bagels, egg breads, cereals with coconut |
| Meats Poultry |
Chicken and turkey (light meat, no skin), ham trimmed of fat, Canadian bacon, turkey frankfurter, turkey bologna |
Lean beef, tenderloin, eye round steak, sirloin, trimmed lamb, pork or veal, chicken/turkey dark meat, spaghetti with meat sauce |
Ground beef, spare ribs, bologna bacon, corned beef, duck, hamburger, frankfurter, liver, kidney, sausage, salami, pastrami |
| Seafood |
Cod, salmon, crab, flounder, haddock, halibut, sole, snapper, trout, scallops |
Clams, herring, lobster, mackerel, oysters, tuna (packed in water) |
Caviar, breaded fish sticks, shrimp squid, sardines, tuna (packed in oil) |
| Extras |
Barbecue sauce, herbs, garlic, jams and jellies, ketchup, relish mustard, pickles, white sauce |
Salad dressings: French, Italian, Green Goddess, Ranch, Miracle Whip, Lowfat mayonnaise |
Salad dressings: bleu cheese, Russian, Thousand Island, Tartar sauce, Hollandaise, mayonnaise |
| Nuts |
Almonds, chestnuts, pecans, walnuts |
Peanuts, peanut butter, Brazil nuts |
Cashews, macadamia nuts |
| Desserts |
Angel food cake, fresh or canned fruit, gelatin, gingerbread, oatmeal cookies, pudding (skim milk), sherbet tofu dessert |
Chocolate chip or peanut butter cookies, brownies, carrot cake, cherry pie, tapioca, frozen yogurt, ice milk, pumpkin pie, Twinkies |
Apple pie, cheesecake, egg custard, chocolate cake or pie, custard pies, ice cream, lemon meringue pie, ladyfingers. |
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