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Food Tables

CARBOHYDRATES 60-70% OF DIET
Breads, Cereal, Rice & Pasta Group 6-11 Servings
  • Breads, bagels, pita, muffins, biscuits and buns with less than two grams of fat per servings.
  • Cereals with less than two grams of fat and less than six grams of sugar per serving ( e.g., Cherrios, Corn Flakes, Shredded Wheat, Grape-Nuts). Hot cereals (e.g. Oatmeal, Grits, Malto-Meal).
  • Crackers with less than one gram of fat per half-once ( e.g. melba toast, matzo, flatbread, saltines).
  • Nonfat or lowfat crackers, cakes, pastries, cookies and other desserts, unbuttered air popcorn, pretzels, rice cakes, breads sticks, corn tortillas, floor tortillas made with vegetable oil.
Vegetable group 3-5 Servings
  • All fresh vegetables.
  • Dark-green leafy vegetables such as spinach, romaine lettuce and broccoli are high in vitamins and minerals.
  • Starchy vegetables, including carrots, corn and potatoes (all high in fiber).
Fruit Group 2-4 Servings
  • All fresh fruit (except avocados and olives, use sparingly) (Citrus fruits, berries and melons are especially high in vitamin C).
    Unsweetened fruit juices

 

PROTEINS 8 TO 15% OF DIET Milk, Yogurt & Cheese Group 2-3 Servings.
  • Nonfat or 1% Lowfat cheese, cottage cheese, milk and yogurt. Frozen dairy desserts, ice milk and frozen yogurt with less than two grams of fat per half-cup serving.
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2-3 servings.
  • Dried beans. Peas and lentils, Navy beans, pinto beans, kidney beans and chick-peas, which can be used in place of meat. Egg whites. Fresh fish and shellfish. Lean cuts of meat ( no more than three grams of fat per ounce; broil, roast rather than fry grill). Beef: round, loin, sirloin chuck arm , Pork: tenderloin, center loin, ham, Poultry: skinless chicken breast and leg, skinless turkey ( except wing) Lamb: fore shank, Veal: all cuts except ground,lowfat deli meats. Water-packed canned fish (tuna).

 

FATS,
OILS & SWEETS
NO LESS THAN 25%
OF DIET		 Use Sparingly.
  • Nonfat or lowfat margarine or spreads. Nonfat or lowfat salad dressings. Monounsaturated fats found mostly in canola, peanut and olive oil (Monounsaturated fats raise HDL ["good"] Cholesterol and lower LDL ["bad"]cholesterol) Unsaturated vegetable oils and margin that list a liquid vegetable oil as the first ingredient on the label.

Go to Nutrition Part 1--Essential Nutrition

Go to Nutrition Part 2--Alcohol

Go to Nutrition Part 3--Hydration

Go to Nutrition Part 4--Supplements

Go to Nutrition Part 5--Food Tables