Common Food
FOOD GROUP USE
Substitutes INSTEAD OF
Milk & Dairy Products Low-Fat or Skim Milk Whole Milk
Low-fat Cheeses Whole Milk & Full-fat cheeses
Low-fat yogurt; reduced-fat sour cream Whole milk yogurt; sour cream
Ice milk, Frozen yogurt, Gelato Ice cream
Whole Milk or Fat-free Half & Half Cream
Vegetables & Starchy Baked Fries or Low-fat chips French Fries, Potato Chips
Vegetables Unsalted Vegetable Juices Highly Salted vegetable juices
Steamed, roasted, grilled, stir-fried Fried Vegetables or vegetables in
or raw vegetables cream sauce
Fruits Fresh, Frozen, Dried, Juice Pack Fruits in heavy syrup,
unsweetened fruit juices, highly
sweetened fruit juices andfruit
drinks
Bread, Starches & Whole Grain Cereals Highly Sweetened cereal with refined grains
Cereals Whole Grain, Reduced-fat or low fat chips Regular Snack Chips or Crackers
English muffins, bagels or tortillas Doughnuts, biscuits, croissants, sweet rolls
Use whole grain bread and rolls White Breads
Meats or Substitutes Lean Meats, fish, shellfish, poultry Fried or fatty meats, fish or poultry with skin
Reduced-fat cheeses (mozzarella cheese) High-fat cheese (Brie, cheddar & processed)
Soybeans, tofu, dry beans and peas Animal Proteins
Egg whites, egg substitutes, pasteurized eggs Egg Yolks
Fats Corn, cottonseed, olive sesame, soybean, Butter, lard, bacon, fat, meat fat and drippings
safflower, sunflower, peanut, canola oil
Reduced-fat mayonnaise Regular mayonnaise
Whipped Margarin or butter Coconut or palm oil as ingredients in
packaged foods, hydrogenated vegetable
shortening
Reduced-dat salad dressing Regular salad dressings
Soups Vegetable soups; broths; lightly salted Most commercially prepared soups & mixes
soups with fat skimmed
Cream-style soups (with low fat milk) Regular cream soups
Reduced-sodium soups, stocks without salt Salted, canned soups or high sodium dried
mixes
Sweets & Desserts Fruit & other desserts that have Desserts high in sugar or fat, such
been sweetened lightly or contain as candy, pastries rich cakes, pies,
moderate fat puddings
Beverages Water, mineral water, Highly sweetened beverages,
unsweetened or artificially including soft drink, alcoholic
sweetened soft drinks, juices, low beverages in significant quantity
alcohol beer, wine
Miscellaneous Herbs, spices, flavorings, aromatics Salt & salt/spice combinations
Reduced-Sodium soy sauce Soy sauce& sodium-rich sauces &
condiments
Grocery Que dias cocinaste:
M T W T F S S
List
Note:
Carbohidratos: Proteinas:
English muffins Salmón
Bagel Salmón ahumado
Papas Pechuga
Batata mameya Carne Molida (baja en
Espinaca grasa)
Brocoli Jamon de pavo
Tomate Nueces
Cebolla Mantequilla de maní
Zetas Almendras
Kale
Grasas:
Rice
Aguacate
Baby carrots
Mantequilla de almendra
Hummus
Yogurt Griego
Chia seeds
Leche baja en grasa
Pasta Whole grain
Huevos
Guineo
Aceite de oliva
Blueberries
Vinagre balsamico
Fresas
Low fat cream cheese
Kiwi
Queso suizo
Avena
Ajo
Tortillas
Salsa pesto
Miel
Canela
Miscellaneous: Que evitar:
Aceite de coco
High fructose corn syrup,
Sriracha
azucares refinada,
Seasonings
alimentos procesados,
Café
embutidos.
Granola
