Vegetables and Fruits
Eat a variety of vegetables and fruits. Buy them in season to save money.
- Fresh vegetables such as tomatoes, cabbage, broccoli, and spinach
- Leafy greens for salads
- Canned vegetables low in sodium (salt)
- Frozen vegetables without added butter or sauces
- Fresh fruits such as apples, oranges, bananas, pears, and peaches
- Canned fruit in 100% juice, not syrup
- Dried fruit
- Frozen berries without added sugar
Milk and Milk Products
Look for fat-free or low-fat milk products.
- Fat-free or low-fat (1%) milk
- Cheese (3 grams of fat or less per serving)
- Fat-free or low-fat yogurt
Breads, Cereals, and Grains
For products with more than one ingredient, make sure whole-wheat or whole-grain is listed first.
- 100% whole-wheat bread
- Whole-grain breakfast cereals like oatmeal
- Grains such as brown rice, barley, and bulgur
- Whole-wheat or whole-grain pasta
- Popcorn
Meat, Beans, Eggs, and Nuts
Choose lean cuts of meat and other foods with protein.
- Seafood
- Chicken and turkey breast without skin
- Pork: leg, shoulder, tenderloin
- Beef: round, sirloin, tenderloin, extra lean ground beef
- Beans, lentils, dried peas
- Eggs and egg substitutes
- Nuts and seeds
Fats and Oils
Cut back on saturated fat and look for products with no trans fats.
- Margarine and spreads (soft, tub, or liquid) with no trans fats
- Vegetable oil (canola, olive, peanut, or sesame oil)
- Non-stick cooking spray
- Light or fat-free salad dressing and mayonnaise
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