Food Group

Recommended Low Fat Foods

Avoid High-Fat Foods

Milk and dairy products

• Fat-free or low-fat (1%) milk, yogurt, cheese, or cottage cheese

• Fat-free or low-fat plant-based milk and milk alternatives, such as soy or almond

• Whipped cream, sour cream, and half and half

• Whole and reduced fat (2%) milk

Fruits and vegetables

• Fresh, frozen, canned, or dried fruits

• Cooked or raw vegetables without added fat, gravy, butter and/or sauce

• Avocados

• Coconuts

Grains

(whole grains that are high in fiber)

• Hot cereals (oatmeal or grits)

• Cold cereals

• Low-fat, whole-grain bagels, whole-grain breads (for example: pita bread, english muffins)

• Whole grain rice or noodles

• Potatoes, both white and sweet, prepared without butter or toppings

• Processed and refined grains, flours, and sugars

• Granola type cold cereals

• Nuts

• Cereals with added nuts and seeds

• Pastries, doughnuts, rich breads, rolls, biscuits, cornbread and egg bagels

Protein

• Egg whites or substitutes

• Crab, white fish, shrimp, and light tuna (packed in water)

• Skinless poultry, such as turkey or chicken

• Limit processed and red meats, but if you choose to eat them, choose lean cuts (look for “loin” in the name), or extra-lean ground beef. Braise, roast, or cook them without added fats

• Egg yolks

• Processed meats (e.g., ham, bacon, salami, hot dogs, sausages, pastrami)

Fats, oil and condiments

• Broth type soups with vegetable base

• Sauces, pudding, or shakes made with skim milk

• Cooking spray for cooking and baking

• Vegetable or unsaturated oils (e.g., olive, canola) - use fats/oils sparingly (less than ½ teaspoon)

• Salsa, ketchup, mustard

• Fried, fatty, or greasy foods

• Peanut butter

• regular/full-fat cheese

• Corn oil, safflower oil, cottonseed oil

• Butter