Tips for Cutting Back on Fat

Food Group

Choose Daily

Choose No More Than 3-4 Times a Week

Choose for Special Occasions Only

Meat and Protein

Lean cuts of beef and pork-- with fat trimmed, poultry without skin, dried beans and peas, lentils, tofu, egg whites, egg substitutes, fish and shellfish, tuna canned with water

Egg yolks, fish sticks, tuna canned in oil, poultry with skin, chicken nuggets, turkey hotdogs or bologna, nuts, peanuts, and peanut butter

Prime grade meats, duck, goose, dark poultry meat, bacon, sausage, scrapple, bologna, salami, hot dogs, ribs, organ meats, fried meats

Milk and Dairy

Skim milk, 1% milk and buttermilk, nonfat yogurt, nonfat frozen yogurt, fat-free cheese, low fat cottage cheese, soy milk, soy cheese

2% milk, 4% cottage cheese, ice milk, light cream cheese, light sour cream, low fat yogurt, sherbet, low fat cheese

Whole milk, regular cheese, cream, half-and-half, most non-dairy creamers, real and non-dairy whipped cream, cream cheese, sour cream, ice cream, custard style yogurt

Fruits and Veggies

Fresh, frozen, canned, or dried fruits and vegetables

Olives and avocadoes

Fruits and vegetables prepared in butter or cream sauce, fried fruits and vegetables, coconut, vegetables with high fat salad dressing

Grains

Breads, bagels, pasta, cereals (whole grain products preferred), oats, brown and white rice, bulgur, baked corn tortillas, low fat crackers, air-popped popcorn, pretzels

Angel food cake, crackers, fat-free cakes and cookies, biscuits, fig bars, oatmeal raisin cookies, pancakes, waffles, packaged mixes

Croissants, pastry, pies, doughnuts, sweet rolls, granola, snack crackers (with saturated fats), grain products prepared with cream, butter, or cheese sauce

Fats and Oils

Olives and olive oil, canola oil, peanut oil

Safflower, corn, soybean, sesame, sunflower oils, margarine, mayonnaise, lower fat salad dressings, margarine that does not contain hydrogenated oil

Butter, lard, beef tallow, bacon fat, shortening, palm, palm kernel and coconut oils, margarine or shortening made with hydrogenated oil