Serves: 5

FOOD CATEGORY

BREADS, CEREALS
Choose More: Whole-grain, whole wheat, pumpernickel and rye breads breadsticks English muffins bagels rice cakes pita breads
Choose Less: Croissants, butter rolls
Choose More: Oat bran, oatmeal, whole-grain cereals
Choose Less: Presweetened cereals
Choose More: Saltines, pretzels, zwieback, plain popcorn
Choose Less: Cheese crackers, butter crackers

RICE, PASTA
Choose More: Rice, pasta
Choose Less: Egg noodles

BAKED GOODS
Choose More: Angel food cake
Choose Less: Frosted cakes, sweet rolls, pastries, doughnuts

FRUITS
Choose More: Fresh, frozen or dried fruits
Choose Less: Fruit pies

VEGETABLES
Choose More: Fresh or frozen vegetables
Choose Less: Vegetables prepared with butter, cream or cheese sauces

MEAT, POULTRY
Choose More: Lean meats, skinless poultry
Choose Less: Fatty meats, organ meats, cold cuts, sausages, hot dogs

FISH
Choose More: Fish, shellfish

BEANS, PEAS
Choose More: Split peas, kidney beans, navy beans, lentils, soybeans, tofu

EGGS
Choose More: Egg whites, fat-free cholesterol-free egg product
Choose Less: Egg yolks

MILK, CREAM
Choose More: Fat-free (skim) milk, 1% milk, low-fat or fat-free buttermilk
Choose Less: Whole milk, 2% milk, half-and-half, whipped toppings, most nondairy creamers, sour cream

CHEESE
Choose More: Fat-free or low-fat cottage cheeses, farmer cheese
Choose Less: Whole-milk cottage cheese, hard cheese, fat-free or low-fat cheeses, cream cheese

YOGURT
Choose More: Fat-free or low-fat yogurt
Choose Less: Whole-milk yogurt

FROZEN DESSERTS
Choose More: Fat-free or low-fat ice cream, sherbet, fat-free or low-fat frozen yogurt
Choose Less: Ice Cream

FATS, OILS
Choose More: Polyunsaturated or monounsaturated vegetable oils: sunflower, corn, soybean, olive, safflower, sesame, canola, cottonseet
Choose Less: Saturated fats: coconut oil, palm oil, palm kernel oil, lard, bacon fat

SPREADS
Choose More: Margarine or shortening made with polyunsaturated fat
Choose Less: Butter

CHOCOLATE
Choose More: Cocoa
Choose Less: Chocolate

From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook:
01-You've heard it once, you've heard it twice.
02-Here’s to Your Health
03-Diet and Health--What's the Connection?
04-Fat Facts
05-Reducing Fat in the Diet
06-Smart Food Choices
07-Understanding Cholesterol
08-Other Important Nutrients
09-Putting It All Together
10-Find Out About Your Food
11-Go Slow For Success
12-Test Your Health IQ
Nutrition Criteria For Flags