LOW FAT FOOD

HIGH FAT FOOD

MILK & DAIRY 2-3 servings each day

Buttermilk, cultured

Chocolate milk, 1% or 1/2%

Hot cocoa made with non-fat milk 

Evaporated skim milk

Light milk, 1% or 1/2%

Non-fat dry milk powder

Nuskim

Skim milk (non-fat milk)

Soy milk, 1% plain or flavored

Half & Half, fat free

Cappuccino and latte's, made with non-fat milk or soy milk

Yogurt, fruit varieties, non-fat or low fat

Yogurt, plain or flavored, non-fat or low fat

Cottage cheese, 1% or 2% fat

Fat free or low fat cheeses (no more than 2 grams of fat/oz)

Mozzarella, part skim

Neufchatel cheese

Parmesan, grated

Frozen yogurt, fat-free and non-fat varieties

Smoothies made with non-fat milk, non-fat yogurt, soy or rice milk

Chocolate milk, whole

Evaporated whole milk

Low fat milk, 2%

Whole or regular milk

Yogurt, regular, plain

Cottage cheese, creamed

Processed cheese such as cheddar, Colby, Monterey, jack, Muenster, Swiss, ricotta

Ice cream and ice milk

FRUIT & VEGETABLES 5-9 servings each day

100 % fruit juice, V-8 juice

Purple grape juice

All fruits and vegetables, canned, frozen, fresh, and dried

Apple chips

Applesauce

Fat free pasta sauces

Fruit only spreads

Low fat pasta sauces 

Salsa

Coconut

Creamed, cheesed, or buttered Vegetables

Fried or Deep Fried Vegetables

BREADS & GRAINS 6-11 servings each day

Whole grain breads, English muffins, bagels

Buns, hamburger and hot-dog buns, pita bread

Rice, Barley, Bulgur, couscous

Kashi

Rolls, tortillas (corn has less fat than flour tortillas)

Corn muffins, pancakes and waffles made with allowed ingredients

Muffins, non-fat varieties

Whole grain ready-to eat cereals, cooked cereals such as oatmeal, farina, cream of wheat

Matzo

Muffins, Rolls, Biscuits (made with an acceptable fat)

Pasta (spaghetti, macaroni, noodles)

Pastas, whole wheat

Low fat Crackers: Ak-Mak, graham crackers, matzoh, Wasa, Finn Crisp, Nabisco Harvest Crisp, animal crackers, whole wheat crackers, Melba toast, soda crackers, Zwieback

Bread sticks

Baked chips

Pizza crust

Popcorn, Air-popped

Pretzels (soft or hard), rice cakes (plain or flavored), popcorn rice cakes

Cinnamon Rolls, muffins

Coffee cake

Crackers made with saturated fats

Croissants

Doughnuts

Egg bagels

Egg noodles

Fried breads and pastries, Bismarck's

Fried or mashed potatoes

Granola-type cereals made with saturated fats

High Fat Crackers such as Ritz, Waverly Wafers

Pancakes and waffles

Biscuits

Quick breads

Pound cake

Stuffing Mixes

Sweet rolls

Sweetened or frosted breads

MEAT & MEAT SUBSTITUTES 2-3 servings or total of 6 oz daily

Chuck: arm, shoulder, pot roast

Filet mignon

Ground beef (95% lean)

Loin: porterhouse steak, top loin steak

Loin: sirloin steak, T-bone steak, tenderloin

Rib: rib eye steak, rib eye roast

Round: roast, steak, tip roast

Round: Top, Bottom or Eye Round Roast (Select)

Veal: cutlet, loin chop, rib roast

Fish: All Fish such as Tuna (canned in water), scallops, shrimp, lobster, flatfish, flounder, crab, clams rainbow trout

Salmon, sardines, haddock, halibut, Orange roughy, red snapper, swordfish, sole, sturgeon, mussels, oysters, cod, perch, pike, crayfish

Kippered Herring, coho trout

Lamb: Foreshank, braised leg, shank or

sirloin half loin, whole, broiled

Pork: ham, shank or rump half

loin, tenderloin, center loin cuts

Poultry (without skin):

Chicken (light meat is leaner than dark meat)

Chicken, Drumstick, Breast

Duck, Roasted (Flesh only)

Turkey (light meat is leaner than dark meat)

Turkey Store Extra Lean Ground Breast

Turkey, Breast, Wing, Leg (for fryers and roasters-hens and toms may be twice as fatty)

Processed meats: Canadian Bacon

Beef, dried, chopped beef

Ham, boneless [regular (11%)]

Ham, canned [extra lean (4%)]

Honeyloaf

Turkey pastrami, peppered loaf

Turkey ham, turkey roll (light and dark meat)

Beef: ground beef, 73 % lean

Fish: catfish, channel, breaded and fried

Lamb: ground, lean, broiled

Pork: chitterlings, loin, blade, tail

Poultry: Duck and goose (flesh and skin)

Processed meats : Bacon, Bologna, Braunschweiger, liverwurst, bratwurst, Caviar, Chorizo (Mexican sausage), Corned Beef, Frankfurter, turkey, chicken, beef or pork, Ham, Canned [regular lean], Roasted

Headcheese, Kielbasa, Pastrami (Beef), Link Sausage, Organ meats: such as liver, kidney, sweetbread, brain, Pate, Pepperoni, Pig's Feet; Pickled, Roe, Salami

Eggs: Fried eggs; more than 3 egg yolks per week

Nuts & Beans

Dried peas and beans, like split peas, black-eyed peas,

Chick peas (garbonzo beans), kidney beans, navy beans

Lentils

Lima bean

Soy protein, tempeh,  miso, TVP (Textured Vegetable Protein), soybean curd (tofu)

Soybeans

Tree nuts such as pecans, walnuts, and almonds

Flaxseed

Vegetarian hotdogs and hamburgers 

Homemade cream or meat broth soups made without high fat milk products (such as non-fat milk, fat free Half and Half)

Baked beans with bacon fat

Soups:

Cream soups made with whole milk, cream, or half-and-half

FATS & SNACKS (use sparingly)

Cream Cheese, low fat and fat-free

Imitation sour cream

Liquid vegetable oil: olive, canola, corn, and safflower

Rice-bran oil

Margarine, non stick or tub (with liquid vegetable oil as first ingredient)

Cholesterol lowering spreads such as Benecol, Take Control margarines, Sweet Balance products

Mayonnaise, Low fat and fat free

Half & Half, Fat free

Poly Rich Non-dairy Creamer

Salad Dressings, Low fat and fat free varieties

Dips, non-fat yogurt or salad dressing based 

Dips and Spreads, Low fat and Fat free varieties

Salsa

Carbonated or mineral water, plain or flavored 

Sports Drinks, such as Gatorade, PowerAde

Sport or Fitness waters

Teas, Green or Black

Cappuccino and latte's, made with non-fat milk or soy milk

Cocoa powder

Cotton candy

Egg white soufflés

Fat free desserts and cookies of all kinds

Fruit rolls

Gelatin

Ginger Snaps, sugar wafers, vanilla wafers, molasses cookies

Gum drops, Good and Plenty, marshmallows, fig bars

Hard Candies, Peppermint sticks, candy canes

Jelly beans, licorice, candy corn, gummy bears

Lemonade

Lollipops, hard mints, divinity

Pickles

Popcorn, light or low fat

Popcorn, homemade with little oil for popping

Popsicle, Frozen Fruit Bars

Puddings (made with skim milk)

Sherbet, fruit sorbet, fruit ice

Vegetarian pizza (with part-skim mozzarella)

Angel food cake or sponge cake

Carbonated Beverages (sweetened or unsweetened)

Butter, lard, cocoa butter, coconut oil, palm kernel oil, beef tallow, Menhaden oil

Coffee whitener/cream substitute

Cream (light, cream, or table)

Non-dairy cream substitutes

Salad dressings (sour cream base, French, ranch, blue cheese)

Sour cream, cream cheese, whipping cream

Cakes, cookies, pies made with hardened fat

Cheese curls

Chocolate candy

Custard, baked

Eggnog

Flan, regular

Granola bar

Macadamia nuts, mixed nuts, peanuts, cashews

Popcorn, buttered

Popcorn, cheese

Popcorn, microwave

Potato chips, corn chips, Doritos

Puddings (made with whole milk)

LABEL INGREDIENTS

Carob

Cocoa

Non-fat dry milk, non-fat dry milk solids, skim milk

Oils, like corn, cottonseed, olive, safflower, sesame, soybean, or sunflower

Animal fat, like bacon, beef, ham, lamb

Butter, lard

Chocolate

Cocoa butter

Coconut, coconut oil, palm kernel or palm oil

Cream

Egg and egg-yolk solids

Hardened fat or oil

Hydrogenated vegetable oil

Trans-fat

Meat, pork, chicken or turkey fats

Shortening or vegetable shortening

Unspecified vegetable oil (could be coconut, coconut oil, palm kernel or palm oil)