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Yogurt Salad Dressing
Spinach Stuffed Sole
Pupusas Revueltas with Chicken
Mediterranean Baked Fish
Parmesan Rice and Pasta Pilaf
Caribbean Pink Beans
Foods to Choose When You Shop
Choose these foods more often.
Meat, Poultry,Fish,and Shellfish
Chicken or turkey
Lean cuts of meat
Beef: round, sirloin,chuck arm, loin
Pork: leg, shoulder, tenderloin
Lean ham and extra lean ground beef
Skim or 1% milk
Low-fat or nonfat yogurt
Cheeses lower in fat and sodium
Fats and Oils (Use only small amounts)
Margarine (liquid, tub, stick, or diet)
Oils (like canola, corn, safflower, olive, peanut or sesame oil)
Sweets and Snacks (Don't choose these too often, if you are watching your weight. Some may be high in calories)
Popsicles, frozen yogurt, sherbet
Fig bar cookies, gingersnaps, animal crackers, vanilla wafers, jelly beans, hard candy
Plain popcorn, unsalted pretzels
Fresh, frozen, canned, or dried fruits (like oranges, apples, bananas, grapes, berries, prunes, peaches, melon, fruit cocktail)
Fresh, frozen or no salt added canned vegetables (like green beans, carrots, greens, zucchini, cabbage, tomatoes, broccoli, squash)
Fresh, frozen or canned fruit juices
Breads, Cereals, Pasta, Rice, Dry Peas and Beans
Sliced breads (like wheat, rye, or white)
Sandwich buns, dinner rolls,pita breads, English muffins, bagels
Taco shells, plain tortillas
Unsalted low-fat crackers (like graham crackers)
Cooked hot cereals (not instant)
Pasta (like plain noodles, spaghetti, macaroni)
Dry peas and beans (like split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils,soybeans)
Eating Healthy Tips
Thermometer Tips
Eating Out, Bringing In
Revealing Trans Fats
How Many Calories Do I Need a Day
What is Trans Fat
Finding Trans Fat on FDA Food Labels
Calorie Intake Calculator
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* Calories are calculated using Resting Metabolic Rate forumulas (RMR).