Beverage |
- Water
- Sugar-free soda, tea, and coffee
- No-calorie seltzer water
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- Regular soda
- Lemonade
- Sugar-sweetened iced tea or coffee beverages
- Kool-Aid
- Sweetened seltzer water
- Fruit drinks (note 100 percent fruit juice is allowed but portions should be limited)
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Dairy |
- Skim, 1/2 percent, or fat-free or sugar-free yogurt, ice cream, and pudding (limit portions)
- Fat-free or low-fat cheese (3 grams (g) of fat or less per ounce)
- Fat-free or low-fat cottage cheese
- Soy milk
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- Whole, 2 percent, and chocolate milk
- Milkshakes
- Whole milk yogurt
- Regular ice cream and pudding
- Cheese made with 2 percent or whole milk
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Desserts and Sweets |
- Low-fat cakes and cookies (limit to 2 to 3 servings per week)
- Sugar-free Popsicles
- Graham crackers, animal crackers, gingersnaps, and fig bars (limit portions)
- Sugar-free gelatin or pudding
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- Pies
- Cakes
- Cookies and brownies
- Doughnuts or Danishes
- Chocolate and candy bars
- Regular Popsicles
- Sugar, honey, and syrup
- Jelly and jam
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Food/Beverage Item |
- Fat-free or reduced-fat
- Mayonnaise, sour cream, salad dressing
- Tub margarine (limit portions)
- Liquid oil such as canola or olive
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Fruit |
- Fresh fruit
- Unsweetened frozen fruit or canned fruit packed in water or fruit juice
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- Coconut
- Canned fruit in syrup
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Protein (limit to 6 ounces per day) |
- Lean cuts of beef and pork (tenderloin, sirloin, round steak, rump roast, boneless pork chops)
- Canadian bacon
- Turkey and chicken breast
- Fish and chicken
- Canned tuna or salmon in water
- Venison
- Egg whites or egg substitutes
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- Fatty cuts of beef and pork
- Fried fish and chicken
- Hot dogs
- High fat lunch meats
- Kielbasa, bacon, or sausage
- Dark meat poultry
- Egg yolks (limit to 3 per week)
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Starch |
- Whole grain breads
- Brown rice
- Whole grain pasta
- Whole grain, unsweetened cereals
- Air-popped popcorn or low-fat microwave popcorn
- Soups made with water or allowed milk types
- Homemade soup that has had the fat removed
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- Croissants, muffins, biscuits, and cornbread
- Pancakes, French toast and waffles
- Home fries, French fries, and fried potatoes
- Pasta or rice mixes
- Granola-type cereals
- Sweetened cereals
- Potato chips and corn chips
- Regular microwave popcorn and sugar coated popcorn
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Vegetables |
- Fresh, streamed, or stir-fry vegetables
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- Deep fried vegetables
- Vegetables in butter, cream, and cheese sauce.
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