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Foods to Choose When You Shop
Choose these foods more often.

Meat, Poultry,Fish,and Shellfish
  • Chicken or turkey
  • Fish
  • Lean cuts of meat
  • Beef: round, sirloin,chuck arm, loin
  • Pork: leg, shoulder, tenderloin
  • Lean ham and extra lean ground beef

Dairy Products
  • 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
  • Angel food cake
  • Fig bar cookies, gingersnaps, animal crackers, vanilla wafers, jelly beans, hard candy
  • Plain popcorn, unsalted pretzels

Fruits and Vegetables
  • 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)
  • Rice
  • Pasta (like plain noodles, spaghetti, macaroni)
  • Dry peas and beans (like split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils,soybeans)

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