Healthy Eating Tips

Choose more of these:

Eat Less of These:

  • Fresh salads and veggies
  • Fresh fruits-citrus, berries, melons
  • Pure fruit juice-orange, apple, grape
  • Whole grain breads, brown rice, whole grain cereals
  • Legumes-peas, beans, lentils, soy
  • Low fat milk, yogurt, cheese, soymilk, low in sugar 8+ g protein
  • Soy or Garden burgers, bean burritos
  • Vegetable oils, unhydrogenated, e.g., canola, soy, olive oil, salad dressing
  • Trans-fat free margarine
  • Tofu, soy meat alternates, legumes, peanut butter, egg whites
  • Baked or boiled potatoes in smaller portions and occasional use
  • Fish, skinless poultry, soy alternates
  • Nuts, almond or peanut butter, sunflower seeds
  • Fruit salad and low calorie desserts in place of traditional desserts
  • Creamed Vegetables
  • Canned, highly sweetened fruit
  • Soda pop, sweetened drinks
  • White bread, sweetened cereals, pastries, white rice
  • Pork and beans, chili, beef
  • Whole milk, yogurt, high fat cheeses, cream, ice cream
  • Hamburgers, hot dogs, beef tacos
  • Lard, shortening, hydrogenated vegetable oils
  • Margarine or butter
  • Bacon, sausage, limit whole eggs to one in a day look for “high omega-3” eggs
  • Hash browns, French fries, huge baked potatoes
  • Red meats-beef, pork lamb
  • Snack foods, chips, candy
  • High calorie desserts, cheese cake, custards, creamy desserts, full-fat ice cream
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