56 healthy foods
-
Upload
gateway-health -
Category
Documents
-
view
214 -
download
1
description
Transcript of 56 healthy foods
Patient Education
1500 Fulton Heights Danville, VA 24541 1-877-846-8930 www.gatewayhealth.com
Healthy Foods
There are many things you can do to get and stay healthy! Use the chart below as a guideline to eating healthy foods.
Maintain a cholesterol level below 200.
Maintain appropriate body weight.
Keep blood pressure under control.
Exercise three or four times weekly.
Avoid excess stress.
Do not smoke cigarettes.
Salt food as little as possible.
Avoid packaged crackers and baking mixtures which contain coconut oil or palm oil.
Incorporate dried beans, oat bran, popcorn, oatmeal, pecans, and walnuts into your diet to reduce cholesterol.
Eat Often Eat Occasionally Eat Rarely
Dairy Skim milk, nonfat dry milk, evaporated skim milk, skim buttermilk, skim yogurt
Lowfat milk (1-2%), margarine, Lowfat yogurt, non-dairy whipped cream topping
Whole milk, buttermilk, cream, butter, condensed milk, goat milk, sour cream, evaporated milk
Cheese Lowfat cottage cheese, Lowfat natural cheeses, Weight Watchers cheeses, Laughing Cow gruyere
Creamed cottage cheese, Camenbert, provolone, part-skim ricotta, part-skim mozzarella, parmesan
American, bleu, Brie, cheddar, Colby, cream cheese, Edam, feta, gouda, gruyere, ricotta, swiss
Eggs Egg whites (use 2 for 1 whole egg), egg substitute
Whole egg (maximum 3 per week, including those in baked goods)
Eggs Benedict, eggnog
Oils Corn, olive, safflower, sunflower, canola, soybean, butter substitute
Peanut, sesame, condensed, vegetable, margarine, shortening
Coconut and palm, butter fat, beef suet, bacon fat, chicken fat, lard
Fruits/ Vegs. Fruits and vegetables, juices (all types), dried beans and peas
Avocado, black or green olives Coconut, whole or shredded
Grains
Breads; cornbread, whole wheat, pita, raisin, rye, pumpernickel. Muffins; blueberry, bran, English, oat bran. Whole grain cereals, rice, pasta (no eggs), barley
Banana bread, biscuits, bread sticks, egg pasta, graham crackers, melba toast, pretzels, rye crackers, home- made French toast, pancakes, waffles (using egg whites)
Butter rolls and crackers, cheese breads, croissants, doughnuts, Danish pastry, egg bagels, egg breads, cereals with coconut
Meats/ Poultry
Chicken and turkey (light meat, no skin), ham trimmed of fat, Canadian bacon, turkey frankfurter, turkey bologna
Lean beef, tenderloin, eye round steak, sirloin, trimmed lamb pork or veal, chicken/turkey dark meat, spaghetti with meat sauce
Ground beef, spare ribs, bologna bacon, corned beef, duck, hamburger, frankfurter, liver, kidney, sausage, salami, pastrami
Seafood Cod, salmon, crab, flounder, haddock, halibut, sole, snapper, trout, scallops
Clams, herring, lobster, mackerel, oysters, tuna (packed in water)
Caviar, breaded fish sticks, shrimp, squid, sardines tuna (packed in oil)
Extras Barbecue sauce, herbs, garlic, jams and jellies, ketchup, relish, mustard, pickles, white sauce
Salad dressings, French, Italian, Green Goddess, Ranch, Miracle Whip, Lowfat Mayonnaise
Salad dressings: bleu cheese, Russian, Thousand Island, Tartar sauce, Hollandaise, mayonnaise
Nuts Almonds, chestnuts, pecans, walnuts Peanuts, peanut butter, Brazil nuts Cashews, macadamia nuts
Desserts
Angel food cake, fresh or canned fruit, gelatin, gingerbread, oatmeal cookies, pudding (skim milk), sherbet, tofu dessert
Chocolate chip or peanut butter cookies, brownies, carrot cake, cherry pie, tapioca, frozen yogurt, ice milk, pumpkin pie, Twinkies
Apple pie, cheesecake, egg custard, chocolate cake or pie, custard pies, ice cream, lemon meringue pie, ladyfingers