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Variety of Foods |
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Whole Grain |
Enriched |
Grain Products with More Fat or Sugar |
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Brown Rice Corn Tortillas Graham Crackers Granola Oatmeal Rye Bread and Crackers Whole Wheat Bread, rolls , crackers Whole Wheat Cereals |
Bagels Cornmeal Crackers English Muffins Farina Flour Tortillas French Bread White Bread and Rolls Noodles Italian Bread Macaroni Pancakes and Waffles Ready to eat Cereals Spaghetti White bread and rolls |
Biscuits Cake (unfrosted) Cookies Corn Bread Croissants Danish Doughnuts Muffins Pie crust Tortilla Chips |
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Citrus , Melons Berries |
Other Fruits |
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Blueberries Cantaloupe Citrus Juices Cranberries Grapefruit Honey Dew Melon Tangerine Watermelon Orange Raspberries Kiwi Lemon Strawberries |
Apple Apricot Banana Cherries Dates Figs Frui juices Grapes Guava Mango Nectarine Papaya Passion fruit Peach Pear Plantain Pineapple Plum Prunes Raisins Rhubarb
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Dark Green Leafy |
Deep Yellow |
Starchy |
Dry, Beans and Peas (Legumes) |
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Beet greens Broccoli Endive Kale Spinach
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Carrots Pumpkin Sweet potato Winter Squash Turnip Greens Water cress Romaine Lettuce Mustard
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Bread Fruit Corn Green Peas Lima Beans Potatoes
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Black Beans Black eyed Peas Chick Peas Kidney Beans Lentils Lima Beans Split Peas |
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Other Vegetables |
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Artichoke Lettuce Asparagus Mushrooms Bean and Alfalfa sprouts Okra Beets Onions Brussels Spouts Radishes Cabbage Snow Peas Cauliflower Summer Squash Celery Tomato Chinese Cabbage Turnips Cucumber Vegetable Juices Egg Plant Zucchini Green Beans Green Peppers |
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Meat, Poultry, and Fish |
Alternatives |
Low Fat Milk Products |
Other Milk Products |
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Beef Chicken Fish Ham Lamb Luncheon Meats, Sausages Organ Meats Pork Shell Fish Turkey Veal
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Dry Beans and Peas (Legumes) Eggs Nuts and Seeds Peanut Butter Tofu
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Butter Milk Low Fat Cottage Cheese Low fat Milk Skim Milk Low Fat or non fat plain yogurt
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Cheddar Cheese Chocolate Milk Flavored Yogurt Fruited Yogurt Ice Cream Ice Milk Process Cheese and Spreads Puddings made with milk Swiss Cheese Whole Milk |
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Fats and Oils |
Sweets |
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Bacon, Salt Pork Butter Cream (dairy or non dairy) Cream Cheese Lard Margarine Mayonnaise Mayonnaise type salad Dressings Salad dressings Shortening Sour Cream Vegetable oil
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Candy Corn Syrup Frosting(icing) Fruit drinks Gelatin Desserts Honey Jam Maple Syrup Marmalade Molasses Popsicle and ices Sherbets Soft drinks and colas Sugar (white ad brown) Table syrup
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Saturated Fats |
Monounsaturated Fats |
Polyunsaturated Fats |
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Beef Butter Cheese Chocolate Coconut Oil Eggs Lamb Milk Palm Oil Pork
* Saturated Fats predominately found in animal products. They are high in hydrogen and is found primarily in animal products and tropical vegetable oils. Saturated tends to elevate the cholesterol level in the blood. Consume less and therefore lessen your cholesterol level. |
Avocados Canola oil Cashews Olives/Olive oils Peanuts/Peanut oil
* Mono saturated fat contains less hydrogen than saturated fats and can be found in above products. |
Almonds Corn Oil Cottonseed Oil Fish Margarine Mayonnaise Pecans Safflower Oil Salad Dressings Soybean Oil Sunflower Oil Walnuts
*Polyunsaturated fats is more liquid than saturated fats and is found commonly in plant products. It is also found in fatty fish (high in oil) such as tuna and salmon.
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* consume a mixture of mono and polyunsaturated fats. Neither type of unsaturated fats raises blood cholesterol levels. |
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* each gram of fat contains nine calories, four calories per gram of protein or carbohydrate and seven calories per gram of alcohol. |
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Milk Yogurt and Cheese Group 2-3 servings/day
Vegetable Group 3-5 Servings/day
Meat poultry, Fish, Dry Beans, Eggs, Nuts Group 2-3 servings/day
Fruit Group 2-4 Servings/day
Bread, Cereal, Rice, and Pasta Group 6-11 Servings/day
Fats, Oils, and Sweets Use sparingly
Food in other groups- such as cheese or ice cream from the milk group or French fries from the vegetables group-can also provide fat and added sugars.
Cholesterol
First rule because your body makes it you do not need to add it. Cholesterol is present in all animal products and it is also contained in the muscle and fat of red meat and the meat and skin of poultry. It isn’t found in foods of plants origins such as fruits, veggies, grains, nuts and seeds and dry beans and peas.
Your cholesterol level is determined by your genetic make up and by the total fat , saturated fat , and cholesterol in the foods you eat, excessive calories. Do the opposite to reduce cholesterol levels, lower the amounts of each item and eliminate them from the diet.
Exercise raises levels of HDL (good cholesterol)