TRY THIS | INSTEAD OF THIS |
DAIRY- nonfat milk and yogurt
- skim milk cheeses, low fat cottage cheese or ricotta
- ice milk
| DAIRY- whole milk
- cheddar, monterey jack and other whole milk cheese
- ice cream, cream
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MEATS & OTHER PROTEIN FOODS- fish, poultry (without skin), vegetable proteins such as dried beans, split peas, lentils, soy beans or tofu
- lean meats like chuck, flank or round steak, center cut pork (once or twice a week)
- egg white or egg substitute
| MEATS & OTHER PROTEIN FOODS- fatty meats such as hamburger, corned beef, luncheon meats, bacon, sausage, ribs, shrimp, lobster, fried meats, fish or poultry
- organ meats such as liver, heart, kidney, brains
- egg yolks (no more that 2 yolks/week)
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FATS & OILS- margarines with a liquid vegetable oil listed as the first ingredient
- liquid cooking oils such as canola, safflower, corn, cottonseed, sunflower, sesame, or olive oil
- oil type salad dressing such as Italian
| FATS & OILS- margarines listing partially hydrogenated fat or hydrogenated fat as the first ingredient, or with lard on the label
- palm and coconut oil, butter, shortening, or lard
- creamy salad dressing such as blue cheese, roquefort, or thousand island
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FRUITS & VEGETABLES- eat liberal amounts of fruits and vegetables
- eat them unpeeled to get the most fiber
| FRUITS & VEGETABLES- coconut
- eat only small servings of avocado or olives
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GRAINS & STARCHES- whole grain breads and cereals, oat bran, rice, potatoes, yams, and pasta
- low fat crackers like graham, saltines, matzoh, rye crisp
| GRAINS & STARCHES- breads made with extra fats such as waffles, biscuits, cornbread, muffins, pancakes
- cereals made with coconut or palm oil, or shortening
- cheese crackers and crackers made with lard or palm or coconut oil
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SWEETS & ALCOHOL- low fat sweets such as gelatin, sherbet, fudgesicles, popsicles
- limit all sweets and alcohol, especially if you have high triglycerides
| SWEETS & ALCOHOL- high fat desserts such as ice cream, chocolate, pie, cake, cookies, donuts, pastries
- commercially prepared baked products with lard or palm or coconut oil
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