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Disease Management High Cholesterol Risk Reduction Program


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

 

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SparkRecipes: Featured Recipe
Chef Meg's Baby Spinach Salad with Strawberries and Toasted Almonds
Submitted By: CHEF_MEG

Chef Meg moves strawberries from the dessert course to the salad course. Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach and crunchy toasted almonds. This dish was inspired by a member-submitted recipe. She reduced the amount of sweetener used and then increased the vegetables to ensure you'd get a full cup of fruit and vegetables.
TIP: Instead of slicing strawberries for the salad, quarter them. Quartered strawberries are easier to pick up with a fork! Full Recipe

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Activity Stats
  • Calories Burned: 7,796,376,116
  • Pounds Lost: 10,368,948
  • Cups Water Drank: 240,086,096
  • SparkAmerica Minutes: 1,166,550,399
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