Primary Care

Believe in Better Health Toolkit

Food Group Definitions

 

Fruits, Juices, Vegetables & Dairy

  • Fruits
    • 1 small: apple, kiwi, pear, orange, nectarine, peach
    • 1/2 banana
    • 1/2 grapefruit
    • 15 small grapes
    • 2 plums
    • 1-1/4 c. strawberries or watermelon
    • 1/3 cantaloupe
    • 3/4 c. blackberries
    • 12 large raw cherries
    • 3/4 c. raw pineapple
    • 1/3 c. canned pineapple
    • 1/2 c. canned, unsweetened fruits

  • Juices
    • 1/2 c. of the following: apple or apple cider, orange, grape fruit, pineapple, vegetable
    • 1/3 c. of the following: cranberry, grape, prune

  • Vegetables
    The serving sizes for vegetables are:
    • 1/2 c. cooked vegetables
    • 1 c. raw vegetables

    (Starchy vegetables are counted as a bread and are found under the “Breads & Starches” list.)

    • (Free vegetables are great to snack on and can be found under the “Free Foods” list.)

  • Dairy
    • 1 c. milk: skim, 1/2%, 1%, 2%, lowfat, buttermilk, whole
    • 8 oz. yogurt: plain, nonfat, lowfat, whole
    • 1/2 c. evaporated milk: skim or whole

 

Meats

  • Lean Meats
    • 1 oz. USDA “select” or "choice” grades of lean beef such as top loin steaks, round & tenderloin
    • 1 oz. chicken or turkey (with out skin)
    • 1 oz. Canadian bacon, lean pork & tenderloin
    • 1 oz. veal
    • 1 oz. fish (fresh or frozen)
    • 1/4 c. tuna in water
    • 2 oz. crab, lobster, shrimp or clams; fresh or in water
    • 6 medium oysters
    • 3 egg whites or 1/2 c. egg substitute; 55 calories/oz
    • 2 tblsp. parmesan cheese
    • 1/4 c. cottage cheese

  • Medium Fat Meats - (Eat limited amounts)
    • 1 oz. most beef products such as ground beef, roast and steak
    • 1 oz. chicken or turkey (with skin)
    • 1 oz. most pork products such as chops, roasts & cutlets
    • 1 oz. most lamb products
    • 1/4 c. tuna in oil
    • 1/4 c. canned salmon
    • 1 whole egg
    • 1/4 c. egg substitute: 55-80 calories per oz.
    • 1 oz. lunch meat: 86% fat free
    • 1 oz. liver, heart, kidney
    • 1 oz. diet cheese: 55-80 calories/oz.
    • 1 oz. skim or part-skim mozzarella & ricotta cheese

  • High Fat Meats - (Avoid)
    • 1 oz. USDA “prime” grades of beef such as ribs
    • 1 oz. pork sausage, spareribs & ground pork
    • 1 oz. fried fish
    • 1 oz. Polish bratwurst or Italian sausage
    • 1 frankfurter (chicken or turkey)
    • 1 tblsp. peanut butter

 

Fats

  • Saturated
    • 1 tsp. butter
    • 1 strip bacon
    • 2 tsp. coconut
    • 4 tsp. coffee creamer, powder
    • 2 tblsp. cream; light or coffee
    • 2 tblsp. sour cream
    • 1 tblsp. cream cheese

  • Unsaturated
    • 1/8 med. avocado
    • 1 tsp. margarine or mayonnaise
    • 1 tsp. oil: corn, olive, safflower, sunflower
    • 2 tblsp. salad dressing: mayo type
    • 1 tblsp. salad dressing: oil type
    • 1 tblsp. regular dressing
    • 2 tblsp. reduced calorie dressing
    • 1 tblsp. diet margarine or mayonnaise

 

Bread & Starches

  • Breads (1 oz.)
    • 1/2 bagel
    • 1 slice bread: white, rye, wheat, French
    • 1/2 English muffin
    • 1/2 hamburg bun
    • 1/2 pita (6” across)
    • 1 small roll

  • Cereals (unsweetened)
    • 1/2 c. flaked bran
    • 1/2 c. cooked oatmeal
    • 3 tblsp. grape nuts
    • 3/4 c. ready-to-eat
    • 1-1/2 c. puffed rice or wheat

  • Crackers/Snacks
    • 8 animal crackers
    • 3 graham crackers, 2-1/2” square
    • 3 c. plain popped popcorn
    • 3/4 oz. pretzels
    • 6 saltine crackers
    • 6 vanilla wafers

  • Miscellaneous
    • 1/3 c. cooked beans, peas,lentils
    • 1/2 c. cooked pasta

  • Starchy Vegetables
    • 1/2 c. corn
    • 1/2 c. green beans
    • 1/2 c. lima beans
    • 1 small baked potato
    • 1/2 c. mashed potatoes
    • 1/3 c. plain sweet potatoes
    • 1 c. winter squash

 

Free foods

Free foods are low in calories (less than 20 calories per serving) and you can eat as much of them as you want, unless otherwise indicated.

  • Condiments
    • unsweetened pickles
    • 1 tblsp. ketchup or mustard
    • 2 tblsp. low cal. salad dressing
    • 3 tblsp. taco sauce

  • Drinks
    • bouillon (no fat)
    • coffee/tea, club soda
    • sugar free soda & drink mixes

  • Fruits
    • 1/2 c. unsweetened cranberries

  • Vegetables (1 cup raw)
    • cabbage, celery, cucumbers, endive, green onion, hot pepper, lettuce, mushrooms, radishes, romaine lettuce, spinach, zucchini

  • Sugar Substitutes (ALL sugar free)
    • Sweet’ n Low® or Equal®
    • hard candy & gum, gelatin, jam or jelly
    • 1-2 tblsp. pancake syrup
    • 2 tblsp. whipped topping

The University of Rochester Medical Center’s
commitment to help Rochester
become America’s healthiest community
by 2020

 

 

 

 

 

(complete index of Believe in Better Health Toolkit files offered on this Web site with links to printable versions)