FAT HIT LIST
WORK ON EATING MUCH LESS FRIED AND FAT SEASONED
LIMIT YOUR "ADD-ONS" AND "ADD-INS"
FOODS
Use very lightly:
Rarely fry meats or vegetables, and if fry use liquid oils
cheese sauces
spreads
Avoid adding bacon, fat back, jowl bacon, Crisco/shortening, butter,
or stick margarine to vegetables AVOID GRAVIES, CREAM SAUCES, CHEESE SAUCES, AND
CREAMED SOUPS made with partially hydrogenated oil.
[Use instead lean ham chunks, or herbs and spices, Butterbuds, or
Better yet, fix them yourself.
Molly McButter for flavoring ]
EAT LESS MEAT (We only need 4-5oz./day ) AND EAT LEAN MEATS
OK: LEAN MEANTS RARELY IF ALL: HIGH FAT MEATS
broiled, baked, or grilled:
fish filet of pork, lamb, or beef regular hamburger ribs
seafood (tenderloin) lunch meat (bologna, span, T-Bone
poultry (no skin) leg of lamb salami, etc)* sirloin
ground turkey (make sure no skin lean ham hot dogs, brawurst, etc* pork chops
is ground in) egg whites sausage and bacon* BBQ beef, pork, lamb
ground round, round steak, or prime rib egg yolk
sirloin tip ribeye
*Unless marked low fat
EXAMPLES OF COMMON MEAT SERVINGS IN OUNCES
1 Chicken Breast 3oz 1 slice bologna 1oz
1 Chicken Thigh 2oz 1 hot dog 1-2oz
1 Fast Food Hamburger 2oz 1/2 Cup Cooked Meat Chunks 2oz
1 Chicken Leg 1oz Thin Pork Chop 2 oz
1/2 Cup Tuna Fish 2 oz
**Remember: Food Labels contain the most accurate information
EAT LOW FAT DAIRY PRODUCTS
OK RARELY, IF AT ALL
Milk: 1% or skim, buttermilk Whole & 2% Milk, Regular Cottage Cheese,
Low Fat Cottage Cheese, Farmer's Cheese American*/Colby*/Chedder*/Swiss Cheese*, Cheese
Part Skim Mozzarella Cheese Spreads like Velveeta, Cream Cheese, Ice Cream, Sour
Low Fat Cheeses, Yogurt, Frozen Yogurt Cream, Half & Half
* Unless Marked Low Fat
EAT SWEETS IN MODERATION
OK RARELY, IF AT ALL
Fresh fruit is usually the best, but can also eat canned, frozen, and Chocolate Candies, Iced Cakes, Ice Cream, Cookies, Pies,
dried fruit Pastries, Sweet Rolls, Coffee Cake
RARELY EAT HIGH FAT BREADS/SNACK FOODS - (choose whole grain whenever possible )
OK RARELY, IF AT ALL
Bread, Rolls, Low Fat Muffins, English Muffins, Saltine High-Fat Crackers (ie: Ritz, Cheese, etc.), Rich Muffins*,
Crackers,Triscuits,Weavers, Pretzels, Bagels, Rice Cakes: Plain or Chips (Potato/Corn/Tortilla, etc.) Croissant Rolls,
Flavored, Crisp Bread (WASA), Most Cereals Biscuits*, Cornbread*, Granola*
*OK if made with Healthy Fats: Check Label
1/2009 Nancy C. Kuppersmith, RD, CDE UNIVERSITY OF LOUISVILLE
Department of Family & Geriatric Medicine NUTRITION CARES
