 Nutrition
Low-Fat Diet Guideline
For a balanced diet, choose foods from each of the four food groups each day. For a diet low in fat and high in fiber, check the following lists for examples of foods to select or avoid.
Food Group |
Choose More Often |
Choose Less Often |
| Fruits and Vegetables |
Citrus fruits (oranges, grapefruit) Dark-green leafy vegetables (endive, spinach, collard greens)
Yellow-orange vegetables (carrots,
sweet potatoes, squash)
Apples, berries, pears
Broccoli, cauliflower, Brussels sprouts |
Avocadoes
Olives |
| Whole-Grain and Enriched Bread |
Whole-wheat bread, rye, oatmeal, pumpernickel
Whole grain and bran cereals
Bagels and English muffins
Brown, wild or white rice
Pasta with low-fat sauce
Pretzels
|
Refined-flour breads and cakes
Biscuits, croissants, crackers, chips
Packaged rice and pasta mixes
Pasta with cheese or meat sauces
Cookies and pastries
Granola |
| Milk and Milk Products |
Low-fat or skim milk
Low-fat or nonfat yogurt
Cheeses (ricotta, farmer, cottage, mozzarella)
Sherbet, frozen low-fat yogurt, ice milk |
Whole milk
Butter
Yogurt made from whole milk
Cream: sweet, sour, and whipped
Creamy toppings
Coffee Creamers
Cream chees
Cheese spreads
Brie, Camembert, and hard cheese (Swiss, cheddar) |
Meat, Poultry, Fish,
Eggs, Nuts and Beans |
Low-fat poultry (chicken, turkey) without the skin
Fish and shelfish (fresh or frozen)
Tuna (water-packed canned)
Lean meat trimmed of all fat
Cooked dry beans and peas |
Beef, veal, lamb and pork with marbling or untrimmed fat
Luncheon meats
Sausage, hot dogs
Peanut butter, nuts, seeds
Trail mix
Tuna packed in oil
Duck, goose
|
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