Recommended Food Choices

We can also offer you many helpful suggestions on selecting foods from the various food groups that will give you healthier and wiser choices. Lean meats, poultry without skin, and reduced-fat products are just some of the wiser selections.

• In the Bread/Starch Group, aim for whole grain/bran breads/muffins/ bagels/cereals, higher fiber ready-to-eat cereals with low sugar content, and brown rice.
• In the Vegetable Group, try to incorporate lots of fresh vegetables (which provide greater amounts of fiber) and plain frozen vegetables (limit those with sauces).
• In the Fruit Group, eat lots of fresh fruits (with skin). They provide greater fiber benefits than canned fruits or juices. If you choose canned fruits, they should be packed in water or fruit juice without added sugar.
• In the Dairy Group, look for low-fat and fat-free dairy products, including milk, yogurt, cottage, and ricotta cheese; reduced-fat cheeses (as a substitute for regular sliced and shredded cheese); plain yogurt as a substitute for sour cream; and low-fat frozen yogurt and ice milk (as a good alternative to ice cream).
• In the Meat Group, choose lean cuts of meat with little visible fat or marbling' white meat chicken and poultry (which contain less fat than dark meat); skinless poultry or poultry with the skin removed before eating; lower-fat processed luncheon meats like bologna, salami, hot dogs; and canned fish packed in water, not vegetable oil.
• And in the Fats/Oils/Sweets Group, you should aim for moderate-sized portions of lower-fat margarine spreads; lower-fat salad dressings and mayonnaise; low-calorie soft drinks; and lower-fat cookies and pastries. (Be cautious of these products, though, because many of them are riot really lower in overall calories.