Recommended Foods For Healthy Weight Loss

    Recommended Foods

    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