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