In my previous column, I asked you to track your calories for 6 days. My goal was to help you get an idea of what you're eating and drinking every day.
Now I want you to go through the following food groupings. Make sure you're getting the recommended daily allowance from EACH of the six groups. To help you make healthier choices, I've divided them into two columns, one that you should skip and one that you can eat.
For an easy to reference downloadable version of the chart, CLICK HERE.
Fruits
The suggested serving size is two cups of fruit a day. Whole fruits have heart-healthy fiber, they're low in fat, packed with good antioxidants and they're naturally sweet.
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Skip This |
Eat This |
| Dried fruit is too densely packed with sugar and calories. One-quarter cup of raisins has 21 grams of sugar while half a cup of grapes has only 12. |
Fresh or frozen whole fruit with no sugar added. |
|
| Fruit juices are high in calories and sugar content. Early research seems to indicate our bodies don't register the calories from juice as readily as we do with whole foods, so we tend to drink too much. |
Fresh or frozen whole fruit with no sugar added. |
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| Canned fruit in syrup. |
Canned fruit in water with no sugar added. |
|
Fruit |
Serving Size |
Calories |
|
| Apple |
1 medium |
95 |
| Apricots |
5 |
84 |
| Banana |
1 medium |
105 |
| Blackberries |
1.5 cups |
93 |
| Blueberries |
1 cup |
83 |
| Cantaloupe |
½ melon |
94 |
| Cherries |
18 |
93 |
| Figs |
3 small |
89 |
| Grapefruit |
1 large |
53 |
| Grapes |
25 grapes |
85 |
| Honeydew Melon |
¼ melon |
90 |
| Kiwi |
2 medium |
93 |
| Mandarin Oranges |
2 medium |
93 |
| Mango |
1 cup sliced |
107 |
| Nectarine |
1 medium |
62 |
| Orange |
1 medium |
62 |
| Papaya |
1.5 cup cubes |
82 |
| Peach |
2 medium |
76 |
| Pear |
1 medium |
96 |
| Pineapple |
1 cup chunks |
83 |
| Plums |
3 |
91 |
| Raspberries |
1.5 cups |
96 |
| Strawberries |
1.5 cups sliced |
80 |
| Tangerine |
2 medium |
93 |
| Watermelon |
2 cups diced |
91 |
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Vegetables
The suggested serving size is two and a half cups of vegetables a day. Vegetables have lots of healthy fiber; they're low in fat and packed with vitamins and beneficial antioxidants. They'll fill you up without taking a lot of calories.
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Skip This |
Eat This |
| Fried or breaded vegetables that are coated with unhealthy fats. |
Vegetables raw, steamed, broiled or baked. |
|
| Vegetables served with regular cream, cheese, butter sauces or dressings. |
Vegetables with low fat or fat-free creams, cheeses and dressings. Fat-free cream cheese on some celery, low-fat cheese on an apple or fat-free dressing to dip some broccoli in is delicious. |
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| Deep-fried vegetables like French fries or potato chips have little redeeming value. |
Baked French fries or potato chips are just as good tasting with a quarter of the unhealthy fats. When baked potatoes are made into a cold potato salad, the chilling step forms a type of resistant starch that actually helps burn fat. |
|
Vegetables |
Serving Size |
Calories |
|
| Corn |
½ cup kernels |
77 |
| Corn on the Cob |
1 ear |
59 |
| Green Beans |
½ cup |
18 |
| Mushrooms |
5 large |
25 |
| Onions |
¼ cup, sliced |
12 |
| Peas, Green |
2 cups |
82 |
| Peppers, Green Bell |
1 cup, sliced |
18 |
| Plantains |
½ cup sliced |
90 |
| Potato, Baked |
½ cup |
57 |
| Radish |
½ cup |
9 |
| Sauerkraut |
1 cup |
27 |
| Spinach |
4 cups |
28 |
| Squash |
1 ½ cups chopped |
30 |
| Sweet Potato, Baked |
½ cup |
90 |
| Tomato |
1 medium |
22 |
| Turnip |
½ cup |
17 |
| Veggies, Mixed |
1 cup |
80 |
| Water Chestnuts |
4 nuts |
35 |
| Yam, Baked |
½ cup |
90 |
| Zucchini |
1 ½ cups chopped |
30 |
|
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Grains
The suggested serving size is 6 ounces of grains with 3 of them being whole grains. The fiber in whole grains lowers the risk of heart attack, boosts the good bacteria in your digestive system and helps prevent obesity. The key word to look for is "whole" as in "whole wheat" or "whole grains."
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Skip This |
Eat This |
| Biscuits, croissants, white breads and white bread rolls. |
Whole wheat breads, pita bread and whole-wheat rolls have healthy fiber. |
|
| Cereals with more than 5 grams of sugar per serving. |
Cereals with 5 grams of sugar or less per serving and 3 grams or more of fiber. |
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| Donuts, pastries and scones. |
Whole-wheat English muffins and small whole-grain bagels or half a regular-sized whole-grain bagel are lower in fat and higher in fiber. |
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| Traditional crackers are higher in salt and many have trans fats. |
Whole-wheat crackers with reduced sodium and no trans fats. |
|
| Granola is packed with calories, fat and sugar. |
Low-fat and low-sugar granola cereals with 5 grams of sugar or less per serving and 3 grams or more of fiber. |
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| Oatmeal instant packets. |
Oatmeal instant packets with no sugar or regular unsweetened oatmeal. |
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| Pancakes with traditional syrup. |
Whole wheat pancakes with sugar-free syrup. |
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| Pasta that's white and no fiber. |
Whole-wheat pasta with fiber. |
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| Popcorn buttered. |
Unbuttered popcorn with spices added. |
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| Potato chips fried. |
Potato chips baked or pretzels with reduced salt. |
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| Rice white or fried. |
Brown rice that's been boiled, microwaved or steamed. |
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| Tortillas fried. |
Soft tortillas made from corn or whole wheat. For lower sodium, choose corn tortillas. |
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| Waffles with traditional syrup. |
Waffles with added fiber and sugar-free syrup. |
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| White flour. |
Wheat flour. |
|
Grains |
Serving Size |
Calories |
|
| Bagel |
½ whole wheat bagel |
77 |
| Bread (Whole Wheat) |
1 slice |
100 |
| Cereal (Bran Flakes) |
¾ cup |
96 |
| Cereal (Shredded Wheat) |
2 biscuits |
128 |
| English Muffin (Whole Wheat) |
1 muffin |
130 |
| Granola (Low-Fat) |
½ cup |
190 |
| Grits |
¾ cup |
107 |
| Hamburger Bun (Whole Wheat) |
1 bun |
120 |
| Hot Dog Buns (Whole Wheat) |
1 bun |
90 |
| Oatmeal Unsweetened |
1 cup |
147 |
| Pancake (Whole Wheat) |
4" Dia 1 pancake |
92 |
| Pasta (Whole Wheat) |
1 cup |
174 |
| Pita Bread Whole Wheat |
1 pita 6-1/2 dia |
170 |
| Popcorn (Air Popped) |
3 cups |
93 |
| Potato Chips, Baked |
11 crisps |
110 |
| Pretzels, Reduced Sodium |
10 twists (2.1 oz.) |
228 |
| Rice, Brown |
1 cup cooked |
216 |
| Roll (Whole Wheat) |
1 roll |
170 |
| Tortilla (Corn) |
3 shells (1.1 oz.) |
150 |
| Tortilla (Whole Wheat) |
1 tortilla (1.2 oz.) |
120 |
| Waffle (Whole Wheat) |
2 waffles (2.5 oz) |
140 |
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Protein
The suggested serving size is 5.5 ounces and these include meat, poultry, fish, eggs, dry beans, peas, nuts and/or seeds. Ideally, you should pick from a variety of these each week. Vegans and vegetarians should pay special attention to this group so they make sure to get enough.
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Skip This |
Eat This |
MEAT |
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| Beef 93% lean or lower, ground. |
94% lean or greater ground beef, chicken or turkey. |
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| Beef porterhouse, skirt steak (outside) or rib eye. |
Beef round or chuck are the leanest options. Cuts you should choose with caution include top sirloin, tri-tip, strip, T-bone, tenderloin, flank and skirt steak (inside). |
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| Crabs, clams or shellfish in butter and cream sauces. |
Crabs, clams or shellfish steamed or broiled. |
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| Fish with traditional breading or fish cakes fried in oil. |
Fish with whole wheat breading and baked. |
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| Fish canned in oil. |
Fish fresh, frozen or canned in water. When choosing canned, get lower sodium if possible. |
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| Hot dogs or sausage. |
Fat-free hot dogs, turkey dogs and chicken dogs. |
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| Lunchmeats higher in fat and sodium including bologna, pepperoni, salami or liverwurst. |
Lean lunchmeats including fat-free bologna, chicken, ham and turkey. |
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| Pork spare ribs and bacon. |
Pork that's lean including tenderloin, loin chop and turkey bacon. |
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| Shrimp breaded or fried with cream or sugar-based sauce. |
Shrimp steamed with low-fat cocktail sauce. |
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EGGS |
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| Whole Eggs. |
Egg Whites. |
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| Eggs that are fried in butter. |
Eggs that are boiled, baked or fried in a small amount of fat-free spray. |
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BEANS, PEAS, NUTS & SEEDS |
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| Fried or refried beans and peas. |
Baked beans and peas or fat-free refried beans. |
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| Nuts roasted in oil and salted. |
Nuts raw, baked and unsalted. |
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| Peanut butter, regular. |
Lower fat peanut butter or natural peanut butter with oil poured off. |
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| Seeds roasted in oil and salted. |
Seeds raw, baked and unsalted. |
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Protein |
Serving Size |
Calories |
|
| Beans, Baked |
½ cup |
140 |
| Beef, Ground |
95% Lean 4 oz. |
193 |
| Beef Chuck, Braised |
3 oz. |
180 |
| Bologna Lunch Meat, 98% Fat-Free |
2 slices (1 oz) |
25 |
| Chicken Breast, Boneless, Skinless |
Skinless 4 oz. |
124 |
| Clam, Steamed |
3 oz. |
126 |
| Crab, Steamed |
4 oz. |
110 |
| Egg, Boiled |
1 large egg |
78 |
| Egg Whites, Fried in Fat-Free Spray |
1 large egg |
17 |
| Fish, Salmon Baked |
4 oz. |
233 |
| Fish, Tilapia Baked |
4 oz. |
145 |
| Garbanzo Beans |
½ cup |
134 |
| Kidney Beans |
½ cup |
112 |
| Lentils |
½ cup |
115 |
| Lima Beans |
½ cup |
108 |
| Lobster, Steamed |
4 oz. |
111 |
| Nuts, Mixed Raw |
¼ cup |
203 |
| Peanut Butter, Reduced-Fat |
1 Tbsp. |
95 |
| Pinto Beans |
¼ cup |
61 |
| Pork Tenderloin |
4 oz. |
185 |
| Refried Beans, Fat-Free |
½ cup |
100 |
| Scallops |
4 oz. |
127 |
| Shrimp |
4 large (.8 oz.) |
22 |
| Sunflower Seeds, Raw |
¼ cup |
150 |
| Tuna Fish, Canned in Water |
4 oz. |
131 |
| Turkey Breast |
4 oz. |
153 |
| Turkey Bacon |
1 strip (.5 oz.) |
35 |
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Dairy
The suggested serving size is 2 to 3 cups low-fat or fat-free dairy. There are lactose-free and soy versions for the lactose intolerant and vegans.
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Skip This |
Eat This |
| Buttermilk, regular. |
Buttermilk from 1% or non-fat milk. |
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| Cheese that’s full fat. |
Cheese from 1% milk or fat-free sources. |
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| Cottage cheese, regular. |
Cottage cheese that's low fat, nonfat and dry-curd with less than 2% fat. |
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| Cream cheese, regular. |
Cream cheese that's fat-free. |
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| Evaporated milk. |
Evaporated non-fat milk. |
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| Half & half, regular. |
Half & half, fat-free. |
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| Ice cream, regular. |
Sorbet, sherbet, low-fat or fat-free ice cream. |
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| Ricotta cheese, regular. |
Ricotta cheese, low fat or fat-free. |
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| Sour cream, regular. |
Sour cream, fat-free. |
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| Whole milk and 2% milk. |
1%, skim milk and low-fat soy milk. |
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| Yogurt with whole milk. |
Greek yogurt with low-fat or non-fat milk. |
|
Dairy |
Serving Size |
Calories |
|
| Buttermilk, Fat-Free |
1 cup |
90 |
| Cheddar Cheese, Fat-Free |
2 slices |
62 |
| Cottage Cheese, Fat-Free |
4 oz. |
81 |
| Cream Cheese, Fat-Free |
3.5 oz. |
96 |
| Evaporated Non-fat Milk |
¼ can (3 fl. oz.) |
74 |
| Greek Yogurt, Low-fat |
1 cup |
160 |
| Half & Half, Fat-Free |
¼ cup |
38 |
| Milk, Fat-Free |
1 cup |
91 |
| Ricotta Cheese, Fat-Free |
¼ cup |
50 |
| Sherbet |
½ cup |
107 |
| Sorbet |
½ cup |
100 |
| Sour Cream, Fat-Free |
3.5 oz. |
74 |
| Soy Milk, Light |
1 cup |
80 |
|
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Fats and Oils
The suggested serving size is 6 teaspoons or 24 grams of oils. Make sure to limit these because excess amounts cause coronary artery disease, diabetes, some cancers, heart disease, obesity and osteoarthritis.
|
Skip This |
Eat This |
| Drinks packed with sugar including regular soft drinks, sports drinks and fruit juices. |
Water, sugar-free soda, reduced sugar fruit juices and no sugar added tea. |
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| Butter, margarine or shortening. |
Canola oil, fat-free sprays, olive oil or soybean oil. |
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| Cookies, regular. |
Cookies with lower sugar like gingersnaps or reduced-fat such as oatmeal. |
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| Mayonnaise, regular. |
Mayonnaise, fat-free. |
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| Salad dressing, regular. |
Salad dressing, light or fat-free. |
|
Fats and Oils |
Serving Size |
Calories |
|
| Canola Oil |
1 tsp. |
40 |
| Gingersnaps, Sugar Free |
7 cookies (1.1 oz.) |
130 |
| Oatmeal Cookie, Fat-Free |
1 large (.6 oz.) |
59 |
| Olive Oil |
1 tsp. |
39 |
| Mayonnaise, Fat-Free |
1 tsp. |
20 |
| Salad Dressing, (1,000 Island) Fat-Free |
1 Tbsp. |
21 |
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Part 1 2
Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.
1/30/2011
