- Dairys
- Milk: Select nonfat, 1% or 2% milk
- Cheese: Choose cheese with less than 5 grams of fat per ounce. If no nutritional information is available, buy cheese made from part skim milk. Try nonfat cottage cheese. Here are some good brands: Alpine Lace, Borden’s Lite Line, Kraft Light, Laughing Cow, Lifetime, and Weight Watchers.
- Yogurt: Choose nonfat or low fat yogurts.
- Margarine: Use the lowest fat versions and buy the tub version.
- Deli
- Luncheon Meats: Choose meats that have 2 grams of fat or less per serving.
- Hot Dogs: Pass on all of them. Even the turkey and chicken versions are loaded with fat.
- Fresh Pasta: This is a quick cooking alternative. But limit filled pasta, such as tortellini or ravioli. They may be high in fat.
- Meats
- Beef: The three leanest cuts are top round, eye of round, and round tip.
- Chicken: Buy skinless or remove the skin.
- Fish: Avoid breaded or pre-fried.
- Pork: Select tenderloin or Canadian bacon rather than regular bacon.
- Turkey: Beware of processed cuts such as turkey bologna.
- Breads and Cereals
- Bread: A whole grain should be the first ingredient, and 2 grams of fat per slice is the maximum. Include bagels, pita bread, and English muffins.
- Bread Products: Beware of high fat breads such as croissants, pastries, doughnuts, biscuits, and scones.
- Cereals: Choose cereals with at least 4 grams of fiber and less than 5 grams of sugar per serving.
- Crackers: Buy low fat crackers.
- Canned Foods
- Beans: Stock up on beans. Even canned pork and beans are low in fat. Vegetarian refried beans are also low in fat.
- Fruit: Select only those labeled “packed in own juice” or “no sugar added”. Beware of “light syrup” because of the added sugar.
- Juice: Tomato or vegetable juice is a quick way to meet your vegetable quota. But these juices are also high in salt, so don’t become overly reliant on “liquid vegetables”. Make sure fruit juice is 100% juice rather than a sugar beverage with a hint of juice.
- Soups: Steer clear of cream soups. Instead, choose broth-based varieties such as minestrone, chicken noodle, and vegetable soup. Look for lower salt varieties if you are watching your sodium intake.
- Produce
- You can not go wrong here. Load up! Try the convenient packed, fresh vegetables that are washed and ready to go.
- Miscellaneous
- Peanut Butter: By the natural style brand and pour off the oil.
- Tuna: Buy water packed.
- Frozen Deserts: Stick with 100% juice bars, sorbet, frozen yogurt, and light ice cream that have 5 grams of fat or less per serving which is 1 scoop or ½ cup.