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