REDUCING FATS AND CHOLESTEROL
applesauce | chicken, skinless | |
flour tortillas | chicken, skinless | |
graham crackers | ground chicken | |
jam, fruit spreads | ground turkey | |
ketchup, mustard | turkey | |
lowfat salad dressing | Frozen | |
nonfat dry milk | egg substitutes | |
nonstick cooking spray | frozen yogurt | |
olive and vegetable oil | ice milk | |
pretzels | pancakes, waffles | |
soft tub margarine | sorbet | |
tomato sauce, salsa | Fresh Seafood | |
water packed tuna | haddock | |
Deli | lobster, shrimp | |
lean boiled ham | salmon | |
lowfat cheese | Pasta and Rice | |
sliced turkey | brown rice | |
Lean Meats | long-grain rice | |
lean ground beef | macaroni | |
pork cutlets | rice pilaf | |
sirloin | spaghetti | |
top round | spinach noodles | |
veal | whole wheat noodles | |
lowfat cheese | ||
GETTING CALCIUM
cheese | calcium-fortified breakfast bars | |
cottage cheese | calcium-fortified cereals | |
milk | calcium-fortified juices | |
ricotta cheese | fresh or canned salmon, sardines | |
yogurt | soybeans, tofu | |
Fresh Vegetables | ||
dark leafy green vegetables | ||
Baked Goods | ||
calcium-fortified breads | ||
INCREASING DIETARY FIBER
apples | broccoli | |
bananas | carrots | |
grapes | cucumbers | |
grapefruit | lettuce | |
oranges | onions | |
Dried Fruits | peas | |
apricots | potatoes | |
dates | spinach | |
prunes | tomatoes | |
raisins | turnip | |
Cereals | winter squash | |
whole grain hot cereals | Baked Goods | |
oatmeal | whole grain breads, rolls, bagels | |
whole grain cereals | whole wheat english muffins | |
Legumes | wheat germ | |
dried beans | whole wheat flour | |
lentils | Snacks | |
split peas | unbuttered popcorn | |
chick peas | whole grain crackers | |
bran cereals | ||
LIMITING SODIUM
bread sticks | apricots | |
honey, syrup, sugar | fruit cocktail | |
rice cakes | mandarin orange segments | |
taco shells | peaches | |
unsalted crackers | pears | |
unsalted nuts | pineapple | |
plain popcorn | Frozen Vegetables | |
Fruit Juices | broccoli | |
apples | carrots | |
cranberry | corn | |
orange | green beans | |
pineapple | onions | |
grapefruit | spinach | |
prune | Fresh Meats, Poultry, and Seafood | |
ALWAYS READ THE NUTRITION FACTS ON EACH PRODUCT LABEL