60 calories per serving
Good sources of fiber, vitamins and minerals
Buy fresh fruits or canned fruits in water. Limit fruit juices,
they have less fiber and the calories can add up quickly.
25 calories per serving
High in Fiber (keeps you fuller longer)
Good snack choices
and frozen vegetables. Spray margarine is a nice choice when
baking, or cooking vegetables.
80-800 calories per serving!
Choose whole wheat breads, whole
grain crackers, brown rice, beans, corn, lentils.
90-150 calories per serving
Good source of calcium and Vitamin D
Choose skim milk, margarine,
light yogurts (which make a great snack or dessert), low fat or
fat free cheeses.
90-150 calories per ounce!
“loin” or “round” has less fat
Choose red meats that are sirloin
or ground round, as well as “choice” or “select” grades. White
meats are leaner than dark meats, so choose chicken breast, pork
loin, turkey breast. Remember to remove the skin to reduce the
When cooking, choose methods such as bake, broil, and steam