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Weight-Loss Eating Guide


Fat : The fat in the foods you eat can make you fat! While too much of any kind of fat can make you gain weight, small amounts of fats are needed for good health. These "better" fats are called polyunsaturates and monounsaturates. Polyunsaturated fats are found in vegetable oils such as corn, safflower, soybean and sesame.  Monounsaturated fats are found in olive, canola and peanut oils, and in avocado. Small amounts of these "better" fats can be eaten daily.

Saturated fats, sometimes called "bad" fats, are found in meats, dairy products and certain oils such as coconut, palm and palm kernel. "Bad" fats are also in margarine, vegetable shortening and processed peanut butter. All "bad" fats may promote poor cardiovascular health and should be avoided.

 Here are some practical suggestions for reducing the amount of fat that you eat in your diet.   Eat daily from the "green light" section of food choices, while being more cautious with the "yellow light" foods Consume "red light" food choices only rarely while following your weight-loss plan


Poultry/turkey, white meat   
Red meats, round cuts, top sirloin 
Pork, white meat, low-fat 
Fish, canned tuna. 
Egg whites or egg-substitute.
Skim milk.    
Soy or rice milks, non- or low-fat.   
Non-fat cheeses. 
Soy products, low-fat. 



Red meats, choice cuts 
Cold cuts, low-fat
Salmon, herring, mackerel
 Shrimp, sardines, squid.
Low-fat milk
Soy or rice milks, regular.
Low-fat cheeses. 
Low-fat, frozen entrees.  
Soy products, regular 



All fried foods    
Poultry or turkey, dark meat, with skin .                             
Other red meats including organ meats, t-bone steak  hamburger, hot dogs, cold cuts, salami, bologna.            
Bacon, sausage, ham .
Tuna packed in oil
Whole eggs, omelets


Whole-fat milk and cheeses   
Frozen entrees, high-fat                            
French fries, potato chips        
Whole-fat margarine, butter, mayonnaise, sour cream, cream cheese
Avocado, guacamole, olives
Other nuts and seeds, nut butters
Cream sauces


Carbohydrates : The word"carbohydrate"is a nutritional term for what is more commonly known as "starch" or "sugar" We need to eat a certain amount of carbohydrates because they provide calories or energy for the body There are three major types of carbohydrates: complex, refined and simple. Complex or whole-grain carbohydrates are the ones we should eat for good health. They are relatively low in fat while rich in vitamins, minerals and fibers. Examples of complex carbohydrates are starchy foods such as potatoes, yams, corn, whole-wheat bread and pasta, brown rice, beans, peas and lentils.

Refined carbohydrates include white bread, white rice, pasta, cookies, pies, cakes and most baked desserts It is best to avoid these types of carbohydrates in general because they are high in calories and low in essential nutrients.

Simple carbohydrates are also known as "sugars." Some simple carbohydrates are good to eat such as whole, fresh fruits or small amounts of fruit juice. Other simple carbohydrates should be avoided while on a weight-loss program Examples of these include white sugar, brown sugar, corn syrup, honey, maple syrup, molasses, malt syrup, jams and jellies.

It is easy to overeat both refined and simple carbohydrates since the total number of calories is important while following a weight-loss regimen, it is recommended to limit these types of foods.

Eat daily from the "green light" section, limit the foods from the "yellow light" section to once or twice a week, and mostly avoid the "red light" section while trying to lose weight.



Whole-grain pasta, bread, bagels, crackers
Oatmeal, whole-grain, non-sweetened cereals
Brown rice
Corn, beans, peas, legumes, lentils 
Sweet potato, yam
Vegetables, fresh or frozen, tomatoes
Whole fruits, fresh or frozen
sugar-free gelatin
Air-popped popcorn
Diet soda (1 can daily)



Crackers, Regular (limit to 1 serving)
Muffin, Waffles, pancakes, granola
Canned fruits, unsweetened
Cannes vegetables
Sorbet, sherbet, sugar-free pudding
Non-fat cookies or other non-fat desserts
Wine, limit to one glass.


Pasta, bread, crackers, made from white flour
Sweetened cereals
Croissants, doughnuts, pastries, pies
White rice
Fruit, canned, sweetened
Refried beans, packed in oil
Dried fruits
Buttered popcorn
Ice cream, chocolate, candies, other desserts
Regular sodas, beer


Cooking in butter or oil Chicken or vegetable stock, water
High-fat cream sauces Non-fat tomato-based sauces, salsa 
 Regular portion size Appetizer size
Sauteed, fried Grilled, steamed, poached, broiled (no butter), stir-fried
Sauces and dressings Order them "on the side!"
Potato salad, coleslaw 3-bean salad, cold salads with no added oil
Butter, oils Non-stick cooking sprays, non-stick pots and pans
Cream soup Bouillon-based soup
Basket of bread on your table Ask for carrot and celery sticks
At the salad bar: Fried noodles, crumbled bacon bits sunflower seeds, potato salad, coleslaw, avocado, olives, cheese    Cauliflower, broccoli, green or red peppers, Carrots, tomatoes, peas, beans,  Lentils, pineapple, melon




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