Food group

Low fat choices

Bread, Cereal, Rice and Pasta Group

To boost fiber intake, choose breads that list "whole grain" or "whole wheat" first. Look for those with at least three grams of fiber per serving.

Choose whole grain pastas and serve with low-fat sauces.

White and brown rice are both good choices, but brown rice has nearly three times as much fiber as white rice, and more B vitamins, too.

When selecting hot or cold cereals, look for varieties with two grams of fiber or more and three grams of fat or less per serving.

Fruit Group and Vegetable Group

Aim for at least three servings of vegetables and two servings of fruit per day. Fresh, frozen or canned fruits and vegetables, dried fruits and 100% fruit and vegetable juices all count toward your goal.

To save time, buy prewashed and pre-cut vegetables, like lettuce and spinach salads, baby carrots, broccoli and cauliflower.

Buy fruits and vegetables in season to save money. They're also at their peak for flavor and nutrition at this time.

Milk, Yogurt and Cheese Group

Opt for 1%, 1/2% or skim milk in place of 2% or whole.

Look for light, reduced-fat and low-fat cheeses to help keep calories and saturated fat in check.

Try lower-fat dairy products such as Neufchatel cheese and low-fat or non-fat yogurt, sour cream, cottage cheese and frozen yogurt.

Meat, Fish, Dry Beans, Eggs and Nuts Group

For the leanest meats, choose cuts with the words "loin" or "round" in their names (such as top round beef or loin pork chops). Choose ground beef marked extra lean.

Chicken and turkey are lean choices when you remove the skin before eating (it's okay to remove it after cooking).

Fish and seafood are generally low in fat. Try haddock, red snapper and flounder. Choose water-packed tuna and plain or low-fat, breaded, frozen fillets. (Watch sodium content!)

Dry or canned legumes --- beans and peas --- are good sources of protein and fiber. And, they're practically fat-free.

Eggs are an excellent source of protein and are fairly low in fat. However, egg yolks are high in cholesterol, so limit yolks to four per week. Or try egg substitutes, which do not contain cholesterol.

Fats, Oils and Sweets

Use fats and oils sparingly. Choose polyunsaturated oils like corn or safflower, or monounsaturated oils like olive or canola, but use only small amounts. Try non-stick cooking sprays or butter sprays.

Non-fat and low-fat salad dressing and mayonnaise provide a fat savings. (Watch sodium content!)


Limit sweets. They shouldn't crowd out basics like grains, vegetables and fruits. Although reduced-fat and fat-free cookies, cakes and pies can help you trim fat, remember they still have calories!