FOOD GROUP
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"MORE FREQUENT" FOODS
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"LESS FREQUENT" FOODS
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"SELDOM" FOODS
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Fats, oils and
margarine;
sweets (and bars; chocolate;
substitutes)
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Fat-free mayonnaise, fat- free salad dressings
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Sugar, hard candies, vegetable oils; olives; pickles; say sauce;
low-fat mayonnaise; salad dressings; squeeze or tub margarines
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Butter; stick candy lard
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Milk, Yogurt,
(Yogurt made and cheese whole milk; cream two to three cheese such
servings) Swiss, or cream;
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Skim or 1- percent milk; fat-free cheese; sour cream; fat-free
cottage cheese; fat-free cream cheese, nonfat yogurt, frozen, fat-free
desserts; sorbets
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Buttermilk; 2-percent milk; fat-free low-fat cheese; cream; low-fat
cream cheese; part skim or low low-fat cottage cheese; low-fat yogurt;
part-skim mozzarella; part-skim riccota, light ice cream, sherbert;
puddings made with skim or low fat milk
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Whole milk; light sour with cheese; hard as cheddar, American; ice
cheese cake
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Fish, Meat, chicken Poultry, nuts, with skim; and eggs untrimmed
(two to three lamb, or servings; most beefsteaks, roasts meats trimmed
or lean and cooked veal rib; with no added pork loin fat) ham; liver
meats; macadamia
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All fresh fish, seafood, and shell-fish, tuna or salmon canned in
water; chicken or turkey breast or drum stick without skin; lean ground
chicken or turkey; low-fat poultry cold cuts beef to por eye of round
sirloin, top loin, or tender-loin; 98 percent fat-free ground beef; pork
tender- lion or loin; 98 percent fat free hot dogs; egg whites or egg
substitutes
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Smoked fish; tuna or salmon canned in oil; chicken or turkey breast
or drum-stick with skin; breaded and fried chicken or turkey nuggets;
ground chicken or turkey; chicken or turkey roll; beef tip, bottom
round, chuck arm pot roast flank, or T-bone steak; veal loin, pork loin
(except blade); lamb sirloin, seeds and nuts (except macadam nuts);
peanut butter
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Fried seafood; thigh or wing hot dogs; beef, pork, veal; or ribs;
regular ground beef; ground veal; blade; bacon; bologna, salami; and
other organ egg yolks; nuts
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Vegetables high-fat (three to five butter, onion servings) potatoes
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Fresh, frozen, or canned vegetables; no-sodium or reduced-sodium
vegetable juices; all varieties of legumes (beans and peas)
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Coleslaw; fried potato dishes; avocado (including guacamole); potato
salad, vegetable juices
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Vegetables with sauces or rings; au gratin fried vegetables
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Fruits
(two to four servings)
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All fresh, frozen, or canned fruit (with juice); 100-per- cent fruit
juices
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Dried fruit; canned cranberry sauces; cranberry and other fruit
cocktails
canned fruit in syrup;
fruit drinks that are low
in actual fruit juice
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Coconut
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Bread, cereal, except
rice, and pasta oil-popped or (6 to 11 servings) pastries; doughnuts;
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Whole-grain breads; bagels; English muffins; bread sticks; air
popped popcorn; unsalted pretzels; rice cakes; corn tortillas; low-fatcrackers;
rice; bulgur; couscous; kasha, pasta
(non egg enriched); most
whole-grain breakfast cereals (not heavily sweetened)
low-fat or non-fat waffles;
angel food cake
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Biscuits; sweetened break-fast cereals; egg noodles, low-fat
crackers; low-fat cookies such as fig bars; gingersnaps; graham
crackers; pancakes; waffles
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Fried pies; cakes fat free); buttered stuffing; croissants; granola
bars.
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Variety
in food is essential to maintain a healthy lifestyle. Choose foods
everyday from each of the following food groups. Choose different foods
from within the group, especially foods low in saturated fat and
cholesterol. WF has developed this guide as to help you make healthy
choices according to the frequency of their consumption and serving
size. To help you decide number of servings you need to lose or maintain
weight you can ask help from our Team of experts or the dietitian.