• Fruits and vegetables
• High-fiber foods
• Fat-free or low-fat milk and dairy products
• Omega-3 containing fish like salmon, trout and haddock
• Lean red meats and poultry without skin 
• Beans and peas
• Nuts and seeds in limited amounts
• Unsaturated vegetable oils like canola, olive, safflower and sunflower oils in limited amounts

What should I limit?

• Whole milk, cream and ice cream
• Butter, egg yolks and cheese, and foods made with them
• Organ meats like liver, sweetbreads, kidney and brain
• Bakery goods made with egg yolks and saturated fats
• Saturated oils like coconut oil, palm oil and palm kernel oil
• Foods with trans fats like fried foods, baked goods, stick margarines and shortenings 
• High-fat processed meats like sausage, bologna, salami and hot dogs
• Fatty red meats that aren't trimmed
• Duck and goose meat
• Solid fats like shortening, soft margarine and lard
• Fried foods

What are some cooking tips for me?

• Use a rack to drain off fat when you broil, roast or bake.
• Don't baste with drippings; use wine, fruit juice or marinade.
• Broil instead of pan-frying.
• Cut all the fat you can see off of any meat you cook, and take all the skin off chicken and turkey.
• Use a vegetable oil spray to brown or sauté foods.
• Serve smaller portions of dishes that have some fat, and serve bigger portions of no-fat dishes like pasta, rice, beans and vegetables.
• Make recipes or egg dishes with egg whites, not yolks.
• Instead of regular cheese, use low-fat cottage cheese, part fat-free milk mozzarella, and other low-fat and nonfat cheeses.
• Use low-fat cookbooks and recipes.

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This content is reviewed regularly. Last updated 10/03/08.