Breads, Cereals, Rice, and Pasta Group

Breads** (like whole wheat, rye, pumpernickel, or white)

Buns, dinner rolls, bagels, English muffins, pita breads**

Low fat crackers (like bread sticks, saltines, rice crackers) **

Soft tortillas, corn or whole wheat

Hot and cold cereals** (except granola or muesli)

Pasta (like plain noodles, spaghetti, or macaroni)

Rice (white, brown, wild, basmati, or jasmine)

Grains (bulgur, couscous, quinoa, barley, hominy, millet, amaranth)

**If you are watching your sodium intake, be sure to check the label to find low-sodium varieties.

 

Fruit and Vegetable Group

Fruits: any fresh, canned, dried, frozen, without added sugar

Vegetables: any fresh, frozen, or canned** without cream or cheese sauce

Fresh or frozen juices, without added sugar

**If you are watching your sodium intake, be sure to check the label to find low-sodium varieties.

 

Milk, Yogurt and Cheese Group

Fat free or 1 % milk

Cheese** (3 grams of fat or less per serving)

Lowfat or nonfat yogurt 

 

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group

Lean cuts of meat:

Beef: eye of round, top round, sirloin

Pork: tenderloin, sirloin, top loin

Veal: shoulder, ground veal, cutlets, sirloin

Lamb: leg-shank

Lean or extra lean ground beef

Chicken or turkey, white or light meat (remove skin)

Luncheon meats, 95% to 99% fat free

Fish (most white meat fish is very low in fat, saturated fat and cholesterol)

Tuna, light meat canned in water

Shellfish* (shrimp, scallops, crab)

Dry peas and beans (black-eyed peas, chick peas, kidney beans, lentils, navy beans, soybeans, split peas)

Peanut butter, reduced fat

Tofu (soy bean)

Eggs, egg whites, egg substitutes

*Shellfish is very high in cholesterol. Limit the amount you eat so you don’t consume a total of more than 300 milligrams of cholesterol per day if you are following the Heart Healthy Diet or 200 mg per day if you are following the TLC Diet.

 

Sweets and snacks

Low fat cookie: animal crackers, devil's food cookies, fig and other fruit bars, ginger snaps, graham crackers, vanilla or lemon wafers

Angel food cake or other low fat cakes

Low fat frozen yogurt, ice milk, fruit ices, sorbet, sherbet

Pudding (make it with fat free or 1% milk), gelatin desserts

Popcorn without butter or oil, pretzels, baked tortilla chips** 

 

Fats and Oils

Margarine** (soft, diet, tub, or liquid)

Vegetable oil (canola, olive, corn, peanut, sunflower, safflower, or sesame oil) 

 

Miscellaneous/Condiments

Herbs

Spices

Non-stick cooking spray

Imitation butter (flakes or buds)

Reduced calorie or fat-free salad dressing

Reduced fat or non-fat sour cream

Reduced fat or non-fat mayonnaise

Mustard (Dijon, etc.)

Horseradish

Ginger

Garlic

Catsup

Vinegar

Lemon juice

Lime juice

Jelly or jam (low sugar or sugar free)

Sodium-free salt substitute

Salsa or picante sauce

Low-fat soup** (broth or tomato-based, bean soup, vegetable, minestrone)

Spaghetti sauce  (low fat)

 

Beverages

Water

Sparkling water

Milk, fat free or low fat (1%)

100% fruit juice, regular or low calorie

Lemonade, regular or low calorie

Iced tea, regular or low calorie

Tea

 

Tips for Buying Frozen Foods

Many prepared and frozen foods are high in saturated fat and cholesterol. Look for frozen food packages that say, "Light," "Lean," "Reduced Fat," "Reduced calorie," "Healthy," or "Diet." These versions will be lower in saturated fat, cholesterol, calories, and/or sodium than the regular versions.

 

Tips for Buying Prepared Foods

When choosing prepared foods, choose vegetables, pasta and grain salads and side dishes made without high fat mayonnaise and oil. Steer clear from high saturated fat meats, dressing and other spreads, and dishes with creams and other sauces. Fruit salad is usually available and is always a great choice.

 

For more information on choosing low saturated fat, low cholesterol foods, please ask Kristina for a private consultation.

Good Cholesterol or Heart Healthy Foods

When buying whole wheat bread make sure it is made with 100% whole wheat.  ‘Enriched whole wheat’ can mean the bread contains less than 1 % whole wheat.

Dairy products seem to be the downfall for most.  When choosing dairy I pick low fat or no fat varieties.  No fat sour cream can be great with many of my spice blends.

Limit your intake of red meat if you have joint problems or high cholesterol.

Cocina Del Mundo Herbs & Spices

Opening your eyes to the world's kitchen!

To contact us:

319-541-9566 cell

Home e-mail: kristinabeckons@aol.com

185 Hwy 965 NE Suite 3

North Liberty, Iowa 52317

Between Curves and Sheer Encounters in Liberty Plaza

 

Nutrition Information

Dieting has become a negative term. Changing one’s diet can be a challenge, but it doesn’t have to be.  Moderation is the best advice I can give.  Eat from all the food groups including fats and carbohydrates.  If you don’t eat these along with protein and vegetables, your body will not have the required nutrients to stay healthy.

Good Sources of Protein

Foods with lots of protein and little unhealthy fat