Primary Care

Any diet modification should be discussed with your health care provider.

How many servings a day should you eat?

Breads, Cereals, Pasta, and Starchy Vegetables

One serving is...

1 slice bread
1 corn tortilla
1/2 bagel
1 cup dry cereal (low fat)
1/2 cup hot cereal
1/2 cup cooked rice or pasta
1/4 cup baked beans
1/2 cup or 6" corn on the cob
1/2 cup lima beans
1/3 cup lentils, beans, peas (dried)
1/2 cup green peas
1 small (3 oz.) baked potato
1/2 cup mashed potato
1 cup low-fat soup

Examples

Breads

wheat, rye, raisin, or white, English muffins, bagels, pita bread, tortillas (not fried)

Crackers

animal, graham, rye, soda, saltine, oyster, fig bar, ginger snaps, molasses cookies, bread-sticks, melba toast, pretzels (unsalted), popcorn

Hot or Cold Cereals

all kinds (granola type may be high in saturated fatty acids)

Rice and Pasta

all kinds (pasta made without egg yolk)

Starchy Vegetables

Potatoes, corn, lima beans, green peas, winter squash, yams, sweet potatoes

Soups

Chicken noodle, minestrone, tomato based seafood, onion, chowders, split pea

Milk Products

One serving is...

1 cup skim, 1/2 % or 1% fat milk
1 cup low-fat or nonfat yogurt
1/2 cup ice cream or ice milk
1 cup low-fat buttermilk
1/2 cup nonfat dry milk
1 oz. of low fat cheese
1/2 cup low-fat cottage cheese

Examples

Milk Products

Skim milk

Nonfat or low-fat dry milk powder

1/2 % or 1% fat milk

Evaporated skim milk

Buttermilk made from skim, 1/2%, or 1% fat milk

Nonfat or low-fat yogurt

Drinks made with skim, 1/2%, or 1% fat milk and cocoa (or other low-fat drink powders)

Low-Fat Cheeses

Dry-curd, skim milk cheese

Natural or processed cheeses with no more than 5 grams of fat
per ounce

Meat, Poultry, and Fish

One serving is...

1 oz. cooked lean meat, fish, poultry, lamb or veal.

A 2 to 3 ounce portion of meat is about the size of a deck of cards.

Examples

Fish - fresh, frozen, canned in water

Shellfish

Chicken (without skin)

Cornish Hen (without skin)

Turkey (without skin)

Lean beef (from the round, sirloin, loin)

Lean or extra lean ground beef

Lean ham

Lean pork (tenderloin)

Veal (except commercially ground)

Wild game - rabbit, venison, pheasant (without skin)

Eggs 3-5 egg yolks a week (egg whites are not limited)

Fats and Oils

One serving is...

6 whole dry roasted almonds
1 medium avocado
1 tsp. vegetable oil
20 small peanuts
2 tsp mayonnaise
1 tbsp salad dressing
10 small or large olives

Examples

Vegetable oils/ margarine (with no more than 2 grams of
saturated fats) - canola, corn, olive, safflower

Mayonnaise and salad dressing with no more than 1 gram of saturated fats per tablespoonful

Vegetables

One serving is...

1/2 cup cooked vegetables
1/2 cup vegetable juice
1 cup raw vegetables

Examples

Asparagus
Beans
Bean sprouts
Beets
Peppers
Broccoli
Cooked spinach
Brussels sprouts
Summer squash
Cooked cabbage
1 large tomato

Carrots
Turnips
Cauliflower
Water chestnuts
Okra
Onion
Pea pods
Greens
Eggplant
Cooked zucchini

Fruits

One serving is...

1/2 cup fruit juice

1 medium sized fruit

Dried fruit (varies)

Examples

1/2 cup applesauce (no sugar added)

4 raw apricots, (medium)

1 banana (9" long)

1/2 cup raw blackberries or blueberries

1 cup cantaloupe or honeydew melon

12 large raw cherries

1/2 cup canned fruit cocktail

1/2 medium grapefruit

15 small grapes

1 cup watermelon

3/4 cup mandarin orange

1 nectarine

1 orange

1 cup papaya

1 peach

1 small pear

3/4 cup fresh pineapple

1/2 cup canned pineapple

2 raw kiwi

1 cup raw raspberries

1 cup raw strawberries

2 tangerines

Free Foods (Snacks)

One serving is...

* You may eat 2 or 3 cups of these raw items per day. If more are eaten, they count as a vegetable exchange. starch milk meats fat

Examples

Lettuce
Spinach *
Cabbage *
Celery *
Cucumber *

Mushrooms *
Radishes *
Taco Sauce
Gelatin, sugar-free
Sugar substitutes

Beverages

One serving is...

Examples

Coffee
Tea
Carbonated drinks
(sugar free)
Club soda

Plain or flavored
mineral water
Low-sodium broth
Low-sodium bouillon

Desserts

One serving is...

* You may eat 2 or 3 cups of these raw items per day. If more are eaten, they count as a vegetable exchange. starch milk meats fat

Examples

Desserts low in fats, cholesterol and calories.

For a special treat, share a dessert portion with someone.

Examples (desserts)

Fruit - fresh, frozen, canned or dried

Crackers and cookies (as listed in the Starch Section)

Angel food cake

Sherbet or ice milk

Flavored gelatin

Water ices or sorbets