Foods to use

I will include a proteinin in my evening snack. This may be 1 cnce of meat or cheese, 1 cup of skim milk or sugarfree yogurt, 1/4 cup of cottage cheese, or 2Tbsp of peanut butter. I will exercise by walking or using a stationary bike for 10 minutes, 3 each week. I will talk to my doctor about what AIC goal is right for me.

MEATS, FISH

Meats: Choose lean meats (chicken, turkey, lamb, veal, and nonfatty cuts of beef).
Make sure to trim all visible fat from meat before cooking and remove the skin from poultry. Fish: Choose fresh or frozen fish, canned fish packed in water, and shellfish (lobster shrimp should be limited to 2 x per week; other shellfish can be eaten 3 x or more). Meats and fish should be broiled (pan or oven) or baked on a rack. Red meat is okay to eat as long as it's lean. For most people, 6 once of poultry, fish, or lean meat is plenty.

EGGS

Use egg substitutes and egg white freely. Limit the use of egg yolks to a maximum 4 per week, including those used in cooking.

FRUITS

Eat fresh fruit every day. Be sure to have 1 citrus fruit daily. Frozen or canned fruit with no added sugar or syrup may also be used.

VEGETABLES

Eat most vegetables freely (see exceptions on (foods to avoid). One dark green (string beans, spinach) or 1 deep yellow) squash is recommended daily (corn, lima beans, etc., should eaten sparingly since they are regarded as breads because of their starch content). Cauliflower, broccoli, celery and potato skins are recommended for their fiber content. (Fiber is associated with cholesterol reduction.) Avocados and olives are high in monounsaturated fat and calories. Eat them sparingly. The healthiest way to prepare vegetables is to steam them, but boiling, straining and braising with polyunsaturated or monounsaturated oil are other alternatives.

BREADS

Use whole grain or enriched breads. Crackers and melba toast may also be used as bread substitutes, as may pasta, rice, or corn.

BEANS

Dried peas or beans may be used as a bread substitute.

NUTS

Nuts are high in fats and calories, although most of the fat is unsaturated and there's no cholesterol. Because most are unlikely to raise cholesterol, nuts are a good protein alternative to meat. Almonds, walnuts, and peanuts may be used sparingly. (1 tablespoon), mainly for caloric reasons.

CEREALS

Choose cereals (such as oatmeal) that are high in fiber and oat bran. Stay away from presweetened cereals or cereals that list sugar as a major ingredient. Read labels.

DAIRY PRODUCTS

Choose skim milk or 99% fat-free milk. Also buy low fat cheese such as farmer's cheese, part-skim mozzarella, ricotta, or low-fat cottage cheese. Use only low-fat yogurt - some yogurts are very high in grams of fat.

FATS, OILS

Use vegetable oils that are high in polyunsaturated (such as safflower, sunflower, soybean, corn and cotton seed). .Canola and olive oil are also very good choices. Very small amounts of margarine may be used but read labels -- margarine is hydrogenated and offset the benefits of of using unsaturated oils.

DESSERTS, SNACKS

Limit snacking. Law fat snacks include ice-milk, sherbet, unflavored gelatin or gelatin flavored with sugar substitute, pudding made with skim milk, egg-white souffles, or air-popped popcorn.

BERERAGES

Choose fresh fruit juices (approximately 4 oz per day), black coffee, plain or herbal teas, sugar free soft drinks, club soda or seltzer (salt free), or cocoa made with skim milk.

Alcohol: Limit 2 servings per day (see foods to avoid for serving information).

MISCELLANEOUS

Use the following freely: vinegar, spices, herbs, nonfat bouillon,and mustard.

CLICK FOODS TO AVOID PAGE

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