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Food Groups

Group Recommend Avoid
Milk & milk products (2 or more cups daily) Skim milk, evaporated skim milk, skim buttermilk, nonfat sour cream, yogurt made with skim milk (3 gms fat or less/oz, maximum of 3 oz/day), fat-free cheeses, low-fat cottage cheese, part skim mozzarella cheese, part skim or skim ricotta cheese. Whole milk, cream, sour cream, non-dairy creamer, whole milk cheese, cheese spreads.
Bread & grains (4 or more servings daily) Whole grain and enriched breads, cold cereal, whole grain cereals (except granola), saltines, soda crackers, low-fat snack crackers, rice cakes, unbuttered popcorn, low-fat muffins, plain pasta, barley, oatmeal, home-made pancakes without fat, French toast made with egg substitute and skim milk. Breads containing egg, cheese, or made with fat; biscuits; sweet rolls; pancakes; French toast; doughnuts; waffles; fritters; muffins; granola-type cereals; snack crackers; potato chips; packaged stuffing; fried rice; chow mein noodles.
Vegetables (3 or more servings daily) All vegetables (steamed, raw, boiled, or baked without added fat). Fried vegetables or those in cream, cheese, butter sauces, dips.
Fruits (2 or more servings daily) All other fruits. Avocado
Meat or meat substitutes (5 to 6 oz daily) Poultry (without skin); veal; lean beef trimmed of fat (USDA good or choice cuts of round, sirloin, flank, and tenderloin); fresh, canned, cured, or boiled ham; Canadian bacon; lean pork (tenderloin, chops, cutlet); fish (fresh, frozen, canned in water); eggs (boiled, scrambled without added fat); luncheon meat at least 95% fat free. Any fried, fatty, or heavily marbled meat, fish, or poultry; beef (USDA prime cuts, ribs, ground beef, corned beef); pork (spareribs, ham hocks); fish (canned in oil); eggs (fried in butter, oil, or margarine); luncheon meat less than 95% fat free.
Beverages (4 to 6 cups or more daily) Decaffeinated or regular coffee or tea, cocoa made with skim milk, fruit juices, soft drinks, water. Beverages made with high fat dairy products.
Soups Fat-free broths, consommés, bouillon; soups made with fat-free broth, skim milk, evaporated skim milk. Cream soups, soups with added oils or meat fats, soups made from stocks containing meat fat.
Fats & oils (3 servings daily, each listed is one serving) Avocado 2 Tbsp or 1/8 medium, margarine 1 tsp,
diet margarine 2 tsp,
salad dressing 1 Tbsp,
diet salad dressing 2 Tbsp, vegetable oils 1 tsp,
nuts (raw or dry roasted):
almonds 6, peanuts 20 small or 10 large, whole walnuts 2, whole pistachios 18, sesame seeds 1 Tbsp, sunflower seeds 1 Tbsp,
saturated fats: bacon 1 strip, butter 1 tsp, dried coconut 2 Tbsp, cream cheese 1 Tbsp, sour cream 2 Tbsp, other fats: olive oil 1 tsp, peanut oil 1 tsp, large olives 10, peanut butter 2 tsp.
Any fat in excess.
Sweets & desserts (servings depend on caloric needs) Sherbet made with skim milk, non-fat frozen yogurt, fruit ice, gelatin, angel food cake, vanilla wafers, ginger snaps, graham crackers, meringues, puddings made with skim milk, tapioca, fat-free cakes and cookies, fruit whips made with gelatin or egg whites, hard candy, jelly beans, jelly, jams, marmalades, maple syrup. Ice cream, pastries, cakes, cookies, pies, doughnuts, pudding made with whole milk, cream puffs, turnovers, chocolate.

Sample Menu




  • Grapefruit (1/2)
  • Dry cereal (3/4 cup)
  • Banana (1/2)
  • Whole wheat toast
    (2 slices)
  • Margarine (2 tsp)
  • Jelly or jam (1 Tbsp)
  • Skim milk (1 cup)
  • Coffee (3/4 cup)
  • Fat free vegetable soup (1 cup)
  • Lean hamburger (2 oz)
  • Mozzarella cheese made with skim milk (1 oz)
  • Hamburger bun
  • Sliced tomato
  • Lettuce
  • Fresh fruit salad
    (1/2 cup)
  • Angel food cake
    (1 slice)
  • Skim milk (1 cup)
  • Coffee (3/4 cup)
  • Tomato juice (1/2 cup)
  • Broiled chicken breast without skin (3 oz)
  • Herbed rice (1/2 cup)
  • Broccoli (1/2 cup) with low fat cheese sauce (1/4 cup)
  • Hard dinner roll
  • Margarine (1 tsp)
  • Carrot/raisin salad
    (1/2 cup)
  • Low fat frozen strawberry yogurt
    (1/2 cup)
  • Skim milk (1 cup )

This Sample Diet Provides the Following




50 gm


110 gm


4000 mg


299 gm


4245 mg

For More Information

For more information on this topic, visit:
American Dietetic Association
American Heart Association
National Heart, Lung, and Blood Institute