Healthier Choices |
|
| Choose | You can try |
| Vegetables | Nonstarchy vegetables including spinach, carrots, broccoli, tomatoes, green beans, asparagus, cabbage, celery, peppers. (The more variety of color, the better) |
| Fruits | Apples, strawberries, peaches, watermelon, cantaloupe, kiwi, blueberries, peaches, oranges, pears. (Choose canned fruits in juice or light syrup) |
| Whole grains | Brown rice, whole wheat bread, whole wheat pasta, popcorn, whole rye, wild rice, quinoa |
| Lean meats | Lamb chop, leg, or roast; organ meats (heart, kidney, liver); veal loin chop or roast; ham, Canadian bacon; beef jerky. Choose cuts of meat ending in “loin” (such as sirloin). Remove skin from chicken and turkey |
| Fish and seafood | Fish (2-3 times a week): catfish, cod, flounder, haddock, halibut, herring, orange roughy, salmon, tilapia, trout, tuna, sardines, clams, crab, lobster, scallops, shrimp, oysters |
| Dried beans, legumes, peas and lentils | Black, lima or pinto beans; lentils; black-eyed or split peas; fat-free refried beans; vegetarian baked beans; soy-based “meat” products |
| Nonfat dairy | Fat-free or low-fat (1%) milk, unflavored soy milk, plain nonfat yogurt, nonfat light yogurt without added sugar, nonfat cheese |
| Healthy fats | Olive oil and olives, canola oil, peanut butter and peanut oil, nuts (almonds, cashews, pecans, peanuts in small portions) |
| Low-calorie snacks | Less than 5 grams of carbohydrates—15 almonds, 5 baby carrots, 3 celery sticks with 1 tablespoon peanut butter, 1 piece string cheese, ½ cup sugar-free gelatin 10 to 20 grams of carbohydrates—1 small apple or orange, 3 cups light popcorn, ¼ cup cottage cheese and ½ cup fruit, 2 rice cakes with 1 tablespoon peanut butter |
| Zero-calorie or low-calorie drinks | Water, unsweetened tea, coffee, diet soda, drink mixes, juice (100% juice with no sugar added), low-sodium vegetable juice |
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