816-554-3838
Page 2 of 2
|
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 |
||
|
Breakfast |
Lunch |
Dinner |
|
|
|
|
This Sample Diet Provides the Following |
|||
| Calories |
2060 |
Fat |
50 gm |
| Protein |
110 gm |
Sodium |
4000 mg |
| Carbohydrates |
299 gm |
Potassium |
4245 mg |
For More Information
For more information on this topic, visit:
American Dietetic Association
American Heart Association
National Heart, Lung, and Blood Institute