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.