To follow a healthy diet, you have to choose from a variety of foods within diferent food groups. After determining your dietary goals with your doctor or nutritionist, adjust the number and size of portions to reach your healthy body weight.
| FOOD | CHOOSE | GO EASY | AVOID |
Meat, poultry, fish and shellfish (up to 6 ounces/day) | Lean cuts of meat with fat trimmed, chicken and turkey without skin, fish | Shellfish | Prime-grade fatty cuts of meat, goose, duck, sausage, bacon, regular luncheon meats, hot dogs and ofal |
Dairy products (2 or more servings/day; 3-4 for pregnant or breastfeeding women) | Skimmed milk, 1% fat milk, low fat buttermilk, evaporated skimmed milk, low-fat yoghurt, low-fat cottage cheese | 2% fat milk, yoghurt, part-skimmed ricotta, part-skimmed or imitation hard cheeses (like part-skimmed milk mozzarella), light cream cheese and light sour cream | Full cream milk, cream, imitation milk products, whipped cream, custard-style yoghurt, whole milk ricotta, hard cheese, cream cheese, sour cream, ice cream, sweets and desserts |
| Eggs | Eggs whites, cholesterol-free egg substitutes | Egg yolks (2/week) | |
Fats and oils (approx. 5-8 teaspoon/day) | Corn, olive, canola, sesame, soya bean and sunflower oils; margarine that has liquid vegetable oil as the first listed ingredient and < 2 grams of saturated fat/serving | Nuts, seeds, avocados, olives, peanut oil | Saturated fat, butter, lard, bacon fat, coconut, palm and kernel oils |
Breads, cereals, pasta, rice, dried peas and beans (6 or more servings/day) | Wholemeal breads, wheat bagels, low-fat crackers, hot & cold bran cereals, spaghetti, macaroni noodles, dried peas and beans | Rice cakes and any grain rice | Croissants, sweet danish rolls, donuts and crackers made with saturated oils, granola type cereals made with saturated oils, egg noodles, pasta and rice prepared with cream, butter or cheese sauces, store-bought pancakes, wafles, biscuits, muins and corn bread |
Fruits and vegetables (5 or more servings/day) | Fresh fruit | Frozen or dried fruits and plain baked potato | Coconut, vegetables prepared in butter, cream or sauce and canned fruit in heavy syrup |