Bread, Cereal, Rice, and Pasta (preferably whole grain)
- 1 slice bread
- ½ - ¾ cup of cooked rice or pasta
- ½ cup of cooked cereal
- 1 ounce ready-to-eat cereal
- 4 - 6 lowfat crackers
- 6" tortilla or pita
- 1 ounce pretzels
- ½ bagel or English muffin
- 3 rice cakes
- 1 small muffin (lowfat or fat-free)
- 1½cups popcorn
Vegetables
- 1 small potato
- ½ cup cooked vegetable or potato
- 1 cup leafy salad
- ½ cup chopped raw vegetables
- ¾ cup vegetable juice (least desirable)
Nuts and Seeds*
- ¼ cup soynuts
- 2 Tbsp. peanut butter or seeds
- 1 ounce nuts (>¼ - 1/3 cup)
*try to use 1 Tbsp ground flaxseed daily
Fats, Oils*
- 2 tsp light margarine
- 1 tsp regular margarine
- 1 Tbsp low-fat mayonnaise
- 1 tsp regular mayonnaise
- 2 Tbsp light salad dressing
- 1 Tbsp regular salad dressing
- 1 tsp oil*
*canola oil is the BEST choice
Dairy or other calcium rich foods
- 1 cup lowfat milk
- 1 cup yogurt (2 cups if frozen yogurt)
- 1½ to 2 ounces lowfat or fat-free cheese
- 1 cup fortified soy milk
- 2 cups lowfat or fat-free cottage cheese
- 1 cup fortified orange juice
Animal Protein
- 3 ounces lean meat, fish** or poultry without skin (deck of cards)
- 2 eggs (limit to 4 per week)
** have at least 3 servings per week of salmon, tuna, lake trout, mackerel, bluefish
Beans, Soy
- ½ cup cooked dried beans
- ½cup soy meat crumbles
- 1 soy "burger"
- ¼ cup dry TVP (texturized vegetable protein)
- ½ cup tofu or tempeh
Fruit
- 1 piece fresh fruit
- ½ cup canned or frozen fruit
- 1 cup berries
- ¼ cup dried fruit
- ¾ cup juice (least desirable)
Sweets
- 1 Tbsp sugar
- 1 Tbsp jelly or jam
- 8 ounces lemonade or fruit punch
- ½ cup sorbet or fruit ice
- ½ cup gelatin dessert
½ oz. jelly beans or hard candy
