Dairy Products

Evaporated whole milk

Evaporated fat-free (skim) or reduced-fat (2%) milk

Whole milk

Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk

Ice cream

Sorbet, sherbet, low fat or fat-free frozen yogurt, or ice

Whipping cream

Imitation whipped cream (made with fat-free [skim] milk)

Sour cream

Plain low-fat yogurt

Cheese (cheddar, Swiss, jack)

Reduced-calorie cheese, low-calorie processed cheeses, etc.

Fat-free cheese

American cheese

Fat-free American cheese or other types of fat-free cheeses

Regular (4%) cottage cheese

Low-fat (1%) or reduced-fat (2%) cottage cheese

Whole milk mozzarella cheese

Part-skim milk, low-moisture mozzarella cheese

Whole milk ricotta cheese

Part-skim milk ricotta cheese

Coffee cream (1/2 and ½) or nondairy creamer (liquid, powder)

Low-fat (1%) or reduced-fat (2%) milk or non-fat dry milk powder

Cereals, Grains, and Pastas

Ramen noodles

Noodles (spaghetti, macaroni, etc.)

Pasta with white sauce

Pasta with red sauce (marinara)

Pasta with cheese sauce

Pasta with vegetables (primavera)

Granola

Bran flakes, crispy rice, etc.

Cooked grits or oatmeal

Meat, Fish and Poultry

Coldcuts or lunch meats (bologna, salami, liverwurst, etc.)

Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)

Hot dogs (regular)

Lower-fat hot dogs

Bacon or sausage

Canadian bacon or lean ham

Regular ground beef

Extra lean ground beef such as ground round or ground turkey (read labels)

Chicken or turkey with skin, duck, or goose

Chicken or turkey without skin (white meat)

Oil-packed tuna

Water-packed tuna (rinse to reduce sodium content)

Beef (chuck, rib, brisket)

Beef (round, loin) (trimmed of external fat) (choose select

Pork (spareribs, untrimmed loin)

Pork tenderloin or trimmed, lean smoked ham

Frozen breaded fish or fried fish (homemade or commercial)

Fish or shellfish, unbreaded (fresh, frozen, canned in water)

Whole eggs

Egg whites or egg substitutes

Chorizo sausage

Turkey sausage, drained well (read label)

Vegetarian sausage (made with tofu)

Baked Goods

Croissants, brioches, etc.

Hard French rolls or soft brown ’n serve rolls

Donuts, sweet rolls, muffins, scones, or pastries

English muffins, bagels, reduced-fat or fat-free muffins or scones

Party crackers

Low-fat crackers (choose lower in sodium)

Saltine or soda crackers (choose lower in sodium)

Cake (pound, chocolate, yellow)

Cake (angel food, white, gingerbread)

Cookies

Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (compare calorie level)

Snacks and Sweets

Nuts

Popcorn (air-popped or light microwave), fruits, vegetables

Ice cream, e.g., cones or bars

Frozen yogurt, frozen fruit or chocolate pudding bars

Custards or puddings (made with whole milk)

Puddings (made with skim milk)

Miscellaneous

Canned cream soups

Canned broth-based soups

Canned beans and franks

Canned baked beans in tomato sauce

Gravy (homemade with fat and/or milk)

Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk

Fudge sauce

Chocolate syrup

Avocado on sandwiches

Cucumber slices or lettuce leaves

Guacamole dip or refried beans with lard

Salsa