| Higher Fat Foods |
Lower Fat Foods |
| Diary Products |
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- Evaporated fat-free (skim) or reduced-fat (2%) milk
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- Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk
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- Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice milk (check
label for calorie content)
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- Imitation whipped cream (made with fat-free[skim] milk) or low-fat vanilla
yogurt
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- Neufchatel or "light" cream cheese or fat-free cream cheese
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- Cheese (Cheddar, Swiss, Jack)
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- Reduced-calorie cheese, low-calorie processed cheeses, etc.
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- Fat-free cheese
- Fat-free American cheese or other types of fat-free cheeses
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- Regular (4%) cottage cheese
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- Low-fat (1%) or reduced-fat (2%) cottage cheese
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- Whole milk mozzarella cheese
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- Part-skim milk, low-moisture mozzarella cheese
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- Whole milk ricotta cheese
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- Part-skim milk ricotta cheese
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- Coffee cream (1/2 and 1/2) or nondairy creamer (liquid, powder)
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- Low-fat (1%) or reduced-fat (2%) milk or nonfat dry milk powder
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| Cereal, Grains, and
Pasta |
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- Rice or noodles (spaghetti, macaroni, etc.)
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- Pasta with white sauce (alfredo)
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- Pasta with red sauce (marinara)
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- Pasta with vegetables (primavera)
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- Bran flakes, crispy rice, etc.
- Cooked grits or oatmeal
- Reduced-fat granola
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| Meat, Fish, and Poultry
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- Coldcuts or lunch meats (bologna, salami, liverwurst)
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- Lower-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)
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- Canadian bacon or lean ham
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- Extra-lean ground beef such as ground round or ground turkey (read
labels)
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- Chicken or turkey with skin; duck or goose
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- Chicken or turkey without skin (white meat)
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- Water-packed tuna (rinse to reduce sodium content)
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- Beef (chuck, rib, basket)
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- Beef (round, loin) (trimmed of external fat) (choose select grades)
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- Pork (spareribs, untrimmed loin)
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- Pork tenderloin or trimmed, lean smoked ham
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- Frozen breaded fish or fried fish (homemade or commercial)
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- Fish or shellfish, unbreaded (fresh, frozen, canned in water)
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- Egg whites or egg substitutes
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- Frozen TV dinners (containing more than 13 grams of fat per serving)
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- Frozen TV dinners (containing less than 13 grams of fat per serving)
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- Turkey sausage, drained well (read label)
- Vegetarian sausage (made with tofu)
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| Baked Goods |
- Croissants, brioches, etc.
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- Hard french rolls or soft brown 'n serve rolls
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- Donuts, sweet rolls, muffins, scones, or pastries
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- English muffins, bagels, reduced-fat or fat-free muffins or scones
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- Low-fat crackers (choose lower in sodium)
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- Cake (pound, chocolate, yellow)
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- Cake (angel food, white, gingerbread)
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- Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars)
(compare calorie level)
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| Snacks and Sweets |
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- Popcorn (air-popped or light microwave), fruits or vegetables
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- Ice cream, e.g., cones or bars
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- Frozen yogurt, frozen fruit or chocolate pudding bars
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- Custards or puddings (made with whole milk)
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- Puddings (made with skim milk)
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| Fats, Oils, and Salad
Dressings |
- Regular margarine or butter.
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- Light spread margarines, diet margarine, or whipped butter, tub or squeeze
bottle
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- Light or diet mayonnaise or mustard
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- Reduced-calorie or fat-free salad dressings, lemon juice, or plain or herb
flavored wine vinegar
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- Butter or margarine on toast or bread
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- Jelly, jam, or honey on bread or toast
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- Oils, shortening, or lard
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- Nonstick cooking spray for stir-frying or sauteing
- As a substitute for oil or butter, use applesauce or prune puree in baked
goods
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| Miscellaneous |
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- Canned baked beans in tomato sauce
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- Gravy (with fat and/or milk)
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- Gravy mixes made with water or homemade with the fat skimmed off and
fat-free milk
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- Cucumber slices or lettuce leaves
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- Guacamole dip or refried beans with lard
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