Good Foods

James Tindall, PhD — Mon, 12 Dec 2016 15:16:37 +0000

The table below contains a list of sample foods that are best to eat. The second table contains a list of sample foods that are among those that are poorer to choose from. As a note, these samples are based on maintaining a low cholesterol diet. For those who have perfect cholesterol levels, nuts such as almonds can be eaten more frequently, as well as other animal and dairy products. However, menus prepared from the sample “Good Foods To Eat” below, will be your healthiest choice.

Food Category	Foods to Eat
Beans	Substitute dried beans or peas for bread (1/2 cup = 1 serving).
Beverages	Black coffee, herbal or plain teas, diet soft drinks, club soda, cocoa with skim milk or non-fat dried milk and water. Add sugar substitute if desired. Alcohol - up to 2 servings per day, i.e., 1 ounce liquor, 5 oz beer, or 2 ½ oz wine.
Breads and Grains	1 slice or roll of whole-grain or enriched bread, ½ cup of spaghetti, rice or noodles. When preparing these foods use margarine and egg and sugar substitutes. Choose high-fiber grains such as whole wheat and oats.
Cereals	3/4 cup cold cereal per day or ½ cup hot cereal. Use sugar substitutes and fat free or skim milk in preparation.
Desserts and Snacks	Only two servings per day. Ice milk, water sherbet (1/4 cup), unflavored gelatin with sugar substitute (1/3 cup); pudding (1/2 cup), egg-white souffles, unbuttered popcorn (1 1/2 cups). Use fat-free or skim milk and sugar substitutes where needed.
Eggs	Egg substitutes and egg whites (use freely). Egg yolks (2 per week).
Fats (Oils)	Use soft margarine (not stick), oils high in polyunsaturated fats such as safflower, sunflower, corn, and Canola. Refrigerate meat drippings to harden and remove excess saturated fat prior to consumption.
Fruits	3 servings of fresh fruit daily (1/2 cup = 1 serving). Once citrus fruit daily. Canned or frozen fruit can be used if sugar and syrup free.
Meats	Chicken, turkey, veal, lean meats with excess fat removed (3 oz = 1 serving). Consume fresh or frozen fish, and water packed fish. Limit shellfish, i.e., crabs, oysters, lobster, and shrimp to one serving per week as they are high in cholesterol, but low in saturated fat. Prepare by baking or broiling.
Milk Products	Use 99% fat-free or skim milk, low-fat cheese, diet cottage cheese, and low-fat yogurt.
Nuts	Use pumpkin, sesame, or sunflower seeds (1 tablespoon = 1 serving). Use almonds, walnuts, and peanuts sparingly.
Vegetables	Use freely except for avocados and starchy types such as potatos. Consume a dark green or yellow squash daily. Cauliflower, broccoli, and celery are great for fiber, which is associated with cholesterol reduction. Prepare by using good oils and steaming.
Miscellaneous	Use the following freely: herbs, non-fat bouillon, mustard, vinegar, soy sauce, Worcestershire sauce, and flavoring essence.

Food Category	Foods to Avoid
Beans	Commercial baked beans with sugar or pork added.
Beverages	Soft or fruit drinks with sugar, cocoa made with whole milk, too much alcohol (see ‘foods to eat’).
Breads and Grains	Baked goods with sugar or shortening added. Sweet rolls, doughnuts, pastries, commercial mixes with dried eggs and whole milk.
Cereals	Sweetened packaged cereals
Desserts and Snacks	Fried snacks such as potato chips, chocolate, candy, syrups, jellies, jams, ice cream, whole-milk puddings, milk sherbets, hydrogenated peanut butter.
Eggs	Limit egg yolks to 2 per week.
Fats (Oils)	Animal fats, butter, lard, bacon drippings, cream sauces, gravies, palm and coconut oils.
Fruits	Coconuts, they are rich in saturated fat.
Meats	Pork products of all kinds, marbled beef, fatty fowl, skin and fat of birds, processed meats, luncheon meats, hot dogs, fast-food hamburgers, kidneys, liver, and canned fish packed in oil.
Milk Products	Ice cream, whole milk, whole-milk packaged goods, cream, whole-milk pudding, yogurt, or cheeses, non-dairy cream substitutes.
Nuts	Avoid most nuts. Limit walnuts and peanuts to one tablespoon per day.
Vegetables	Avocados. Starchy vegetables such as, potatoes, corn, lima beans, dried peas, beans, which can be used only if substituting for a serving of bread.
Notes	1. Avoid animal fats and marbled meats; 2. Non-limited foods should be used in moderation; 3. Purchase a good low-fat cookbook; 4. Avoid sweets and limit refined carbohydrates such as bread, flour, potatoes, and instant carbohydrate meals.

healthy – My Health and Fitness

Good Foods