Lean meats, poultry, fish
Servings: 6 or fewer a day
A serving is:
Best choices: Lean poultry and fish. Trim away visible fat. Broil, grill, roast, or boil instead of frying. Remove skin from poultry before eating. Limit how much red meat you eat.
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Nuts, seeds, beans
Servings: 4 to 5 a week
A serving is:
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One-third cup nuts (1.5 ounces)
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2 tablespoons nut butter or seeds
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Half a cup cooked dry beans or legumes
Best choices: Dry roasted nuts with no salt added, lentils, kidney beans, garbanzo beans, and whole pinto beans
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Fats and oils
Servings: 2 to 3 a day
A serving is:
Best choices: Nut and vegetable oils (nontropical vegetable oils), such as olive and canola oil
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Sweets
Servings: 5 a week or fewer
A serving is:
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1 tablespoon sugar, maple syrup, or honey
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1 tablespoon jam or jelly
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1 half-ounce jelly beans (about 15)
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1 cup lemonade
Best choices: Dried fruit can be a satisfying sweet. Choose low-fat sweets. And watch your serving sizes!
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