Choose low-calorie, nutrient-dense foods instead of higher-calorie/higher-fat options. Examples
include, but are not limited to, the following:
• Whole wheat bread/tortillas/wraps
• Whole wheat crackers
• Low-calorie whole grain cereals (1 serving = less than 150 calories)
• Low-fat granola bars
• Oatmeal
• Vegetables
• Fruits
• Skim or low-fat milk
• Fat-free or light yogurt
• 2% cheese
• Low-fat cottage cheese
• Chicken
• Turkey
• Lean cuts of red meat
• Fish
• Eggs and egg whites
• Vinaigrette salad dressings
• The following in moderation:
o Peanut butter
o Nuts/seeds/flaxseed
o Avocado
o Olive oil
Foods NOT Recommended
The goal is to eat more nutrient-rich foods and less calorically dense foods at each meal and
snack. Thus, avoiding high-calorie food items is important. Some examples of high-calorie
foods to limit are as follows:
• White flour, processed foods/snacks
• Packaged baked goods/desserts
• High-calorie breads (biscuits, bagels, croissants, etc.)
• High-calorie cereals (1 serving = 200 calories or more)
• Granola
• Trail mix
• Muffins
• Heavy pasta dishes
• Chips
• Fried foods
• High-fat meats/skin on meat
• Heavy sauces/gravies
• Whole milk
• High-calorie protein powders
• Juice
• Sodas
• Tea sweetened with sugar