Sorting Out the Facts for A More Healthful You

Tuesday, March 18, 2008

Choose More Often
Dark-green leafy vegetables (spinach, romaine lettuce, broccoli)
Deep-yellow vegetables (carrots, sweet potatoes)
Plain, fresh, frozen, and canned (no salt added)

Choose Less Often
Canned vegetables with salt
Vegetables with high fat sauces and sweet dressings
Vegetable salads made with regular mayonnaise
Fried vegetables and french fries
Choose More Often
Fresh, frozen, canned or dried with little added sugars or fats
100% fruit juices
Whose fruits - they are higher in fiber than juices

Choose Less Often
Canned fruit in heavy syrup, frozen fruit in sugar syrups
Punches, ades and fruit "drinks"
Dairy Foods
Choose More Often
Fat Free or 1% milk
Nonfat and lowfat yogurts
Nonfat and lowfat cheeses
1% cottage cheese (especially calcium fortified)
Part-skim and fat free ricotta
and mozzarella cheeses

Choose Less Often
Whole milk and whole milk dairy products; 2% milk
Cream cheese
Regular and gourmet ice creams
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
Choose More Often
Lean meats such as beef round, loin, sirloin and chuck arm, pork tenderloin, loin and ham
all veal, lamb leg, loin and fore shanks
Turkey and chicken without skin, especially white meat
Fish, all: baked, broiled, poached or microwaved
Cooked dried beans and peas (lentils, split peas, kidney, navy, black, pinto beans)
Egg whites and eggs substitudes
Soy protein

Choose Less Often
High fat meats such as prime rib, spare ribs, chuck blade
Regular sausage, hot dogs, bacon
Turkey and chicken with the the skin: Duck and goose
Fried fish and fish canned in vegetable oil
Egg yolks

Nuts and seeds are high in total fat, although they are not high
in saturated fat. They should be used in moderation and are best
used in place of, not in addition to, meats.
Fats, Sweet and Condiments
Choose More Often
Low fat and No Fat Salad Dressings and Mayonnaise
Canola or Olive Oil
Lemon Juice
Liquid and tub margarine
Nonstick sprays

Choose Less Often
Butter, lard
Stick margarine
Regular mayonnaise and salad dressings
Coconut or Palm oil

Taken from healthy ideas Nourishing Body & Mind: Heart Health, Sorting Out the Facts for A More Healthful You
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