Low-fat dairy
|
1% milk, 2% milk, skim milk, and yogurt/frozen; Swiss, cheddar, and cottage cheeses
|
High-fat dairy
|
Chocolate milk, whole milk, ice cream, ice milk, milk shakes, and cheese dishes
|
Pizza/lasagna
|
Pizza, calzone, and lasagna
|
Soups
|
Stew or soup with vegetables
|
Processed meats
|
Bacon, sausage, lunch meats, liver, and organ meats
|
Meats
|
Beef, hamburger, steaks, pork, and ham
|
Fish and other sea food
|
Shrimp, clams, oysters, and lobster; Fish: fillets, sticks, and tuna
|
Poultry
|
Chicken (all types)
|
Egg
|
Scrambled, fried, and omelettes
|
Fruit/fruit juices
|
Fruits: oranges, grape fruit, cantaloupe, honey dew, water melon, peaches, nectarines, apricots, mango, apples, bananas, pears, berries, grapes, and strawberries; Juices: Orange, grapefruit, tangerine, grape, apple, and cranberry
|
Starchy vegetables
|
White potatoes, French fries, potato salad, sweet potatoes, yams, squash, and carrots
|
Tomatoes
|
Tomatoes including fresh and stewed tomatoes, tomato juice, and salsa
|
Cruciferous and green vegetables
|
Broccoli, Brussel sprouts, cauliflower, cabbage, coleslaw, sauerkraut, spinach, greens, kale, and tossed salad
|
Other vegetables
|
Hot red chili peppers, peppers (green, red, and yellow), green beans, corn, peas, mushrooms, and zucchini
|
Legumes
|
Beans, lentils, kidney, pinto, refried, black, and baked
|
Nuts
|
Peanuts, peanut butter, nuts, and seeds
|
Cereal
|
Cooked, hot cereals, oatmeal, cream of wheat/rice, grits, and cold breakfast cereals
|
Whole grains
|
Dark breads, whole wheat, and rye
|
Refined grains
|
White bread, rolls, English muffins, crackers, corn bread, corn muffins, corn/flour tortillas, and rice
|
Snacks and sweets
|
Salted snacks, potato chips, pretzels, popcorn, cakes, cookies, brownies, pies, doughnuts, chocolate candies, and fudge
|
Fats
|
Oil and vinegar, mayonnaise, and salad dressings
|
High energy drinks
|
Hi-C®, Tang®, Hawaiian Punch®, regular colas, and sodas
|
Low-energy drinks
|
Diet colas/sodas and crystal light
|
Coffee/tea
|
Coffee and tea
|
Alcohol
|
Beer, wine, and hard liquor
|