Fresh Fruit
Eat at least 3 fruits each day.
__ apples
__ bananas
__ grapes
__ grapefruit
__ kiwi
__ mangos
__ melon
__ oranges
__ peaches
__ pears
__ seasonal:
____________________
|
Dried Fruit
__ apricots
__ dates
__ figs
__ prunes
__ raisins
__ other:
____________________
|
Fruit Juices
__ orange juice
__ unsweetened fruit juices
__ other:
____________________
| | Variety is the spice of life! Buy at least 3 different fruits each week. |
Grain
__ whole wheat bread
__ cereals: oatmeal
bran
other: _______________
__ pasta (whole wheat)
__ rice - brown/white
__ other grains: couscous, millet, polenta
__ tortillas: corn, flour
__ flour: whole wheat, white
__ other: ____________________
|
Nuts and Seeds
Try few nuts and seeds as snacks or on top of salads or casseroles.
__ almonds, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts
__ pumpkin seeds, sunflower seeds, flaxseeds
__ peanut butter
__ other: ____________________
|
Fish
Eat fish or poultry once/day.
__ fresh: cod, haddock, halibut, salmon, scrod, squid, tuna
__ other: ____________________
__ shellfish: mussels, oysters, shrimp
__ other: ____________________
__ canned: salmon, sardines, tuna
|
Poultry
Eat fish or poultry once/day.
__ chicken (skinless)
__ turkey (skinless)
__ other: ____________________
|
Meat
Eat less red meat - about once/week.
__ lean beef (eye of round, top round, roasts, sirloin and flank steaks)
__ lean pork (tenderloin, top loin, center loin chops)
__ other: ____________________
|
Dairy
Eat small amounts of low-fat dairy
__ cheese (low fat)
__ eggs
__ milk (1% or skim)
__ yogurt (low- or no-fat)
__ other: ____________________
|
| Vegetables
Eat at least 5 vegetables each day.
__ beets
__ bok choy
__ broccoli
__ brussel sprouts
__ cabbage
__ carrots
__ cauliflower
__ celery
__ cucumber
__ eggplant
__ green beans
__ greens: chard, collards, kale, leeks, rabe
__ lettuce: iceburg, red, romaine
__ mushrooms
__ onions, shallots
__ peas, pea pods
__ peppers: green, red, yellow
__ spinach
__ squash: acorn, butternut, yellow, zucchini
__ tomatoes
__ seasonal:
____________________
__ other:
____________________
| Variety can make food interesting and delicious. Buy at least 5 different vegetables each week.
|
Tubers and Legumes
__ beans: black, white, garbanzo, lentils, split peas
__ potatoes: white, sweet, red
__ yams
|
Soy
__ light or low-fat soy milk
__ tofu and tempeh
__ vegetarian burger patties and breakfast patties
|
Oils and Seasonings
__ balsamic vinegar
__ canola oil
__ garlic
__ olive oil
__ peanut oil
__ salad dressing
__ sesame oil
__ spices: basil, cinnamon, ginger, oregano, peppercorns, rosemary, red pepper flakes
__ other:
____________________
|
Frozen Foods
__ berries
__ egg substitutes
__ corn
__ whole grain waffles
__ mixed vegetables
__ peas
__ spinach
__ other:
____________________
|
Staples
__ coffee
__ honey
__ jam
__ molasses
__ soup
__ sugar
__ tea
__ water
__ canned tomatoes
__ bottled spaghetti/marinara sauce
__ low-sodium chicken/vegetable broth
|
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