Meat, Poultry, Fish and Shellfish

Choose more: Lean cuts of meat with fat trimmed;
poultry without skin; fish and shellfish; lean luncheon
meat (e.g., turkey)

Choose less: Fatty cuts of meat; bacon and sausage;
organ meats; fried chicken, fried fish and shellfish;
high-fat luncheon meat (e.g., salami)

Eggs and Dairy

Choose more: Egg whites; egg substitutes; skim or
1% milk; low-fat or nonfat cheeses; low-fat or non-fat
yogurt

Choose less: Egg yolks; whole
milk or 2% milk; whole milk products (example: cheese, yogurt)

Fats and Oils

Choose more: Margarine spreads (made from unsaturated oils, especially no trans fat, reduced-fat, non-fat varieties); reduced-fat or non-fat salad dressings (including mayonnaise); liquid cooking oils; seeds and nuts.

Choose less: Butter, tropical oils; lard; bacon fat; shortening; full-fat salad dressings; coconut

Breads, Cereals, Pasta, Rice

Choose more: Breads, cereals, pastas and rice made from whole grains

Choose less: White and egg breads; granola-type cereals; refined pastas, rice

Dry Peas, Beans and Soy Products

Choose more: Dry peas; beans; baked goods made with unsaturated oil or margarine spreads

Choose less: Dry peas or beans made with cream, butter or cheese sauce

Fruits and Vegetables

Choose more: Fresh, frozen, or canned prepared plain or with lemon juice, broth or small amounts of unsaturated oils or margarine spreads ; fresh, frozen, canned or dried fruit; 100% fruit juice

Choose less: Vegetables prepared with butter, cheese or cream sauce; fried fruit or fruit served with butter or cream sauce

Sweets and Snacks
Keep in mind that while many of these products are low in fat, they still contain calories.

Choose more: Candy such as gumdrops; low-fat or fat-free frozen desserts (yogurt, sherbet, fruit ices, ice cream), low-fat cookies/cakes; flavored gelatins; pretzels; baked snack chips; air-popped popcorn

Choose less: Candy and baked goods made with butter, cream, or tropical oils; high-fat ice cream and frozen desserts; doughnuts; regular snack chips