SKIM AND VERY LOWFAT MILK
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- Irma Merritt
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1 SKIM AND VERY LOWFAT MILK foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Milk, Skim Milk, 1/2% Milk, 1% Lowfat Buttermilk Evaporated Skim Milk Dry Nonfat Milk Plain Nonfat Yogurt Diet Fruit Yogurt 1 cup 1 cup 1 cup 1 cup 1/3 cup 8 oz. 6-8 oz.
2 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard VEGETABLES Cooked Raw Artichoke 1/2 Med. same Asparagus 1 cup Beans 1 cup Bean Sprouts 1 cup Beets 1 cup Broccoli** 1 cup Brussels Sprouts** 1 cup Cabbage** 1 cup Carrots** 1 cup Cauliflower 1 cup Eggplant 1 cup Greens 1 cup Kohirabi 1 cup Leeks 1 cup foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
3 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Cooked Raw Okra 1 cup Onions 1 cup Pea Pods** 1 cup Peppers (green) 1 cup Rutabaga** 1 cup Salsa 1/4 cup Sauerkraut**/* 1 cup Spinach 1 cup Summer Squash 1 cup Tomato** One Lg. One Lg. Tomato Juice * Turnips 1 cup Vegetable Juice* Water Chestnuts 1 cup * Higher in Sodium ** High Fiber Foods foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
4 CEREALS/PASTA foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Bran Cereals, Concentrated (such as Bran Buds, All Bran ) Bran Cereals, flaked** Cooked cereals Cornmeal (dry) Grape-Nuts Grits (cooked) Other ready-to-eat (unsweetened cereals) Pasta (cooked) Puffed cereal Rice, White or Brown (cooked) Shredded Wheat Wheat Germ Card 1 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards 1/3 cup 2 1/2 Tbsp. 3 Tbsp. 3/4 cup 1 1/3 cup 3 Tbsp.
5 DRIED BEANS/PEAS/LENTILS foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Beans and peas (cooked) (such as kidney, white, split, blackeye)** Beans Baked** Lentils (cooked)** 1/3 cup 1/4 cup 1/3 cup
6 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Corn** VEGETABLES Corn on Cob, 6 in.** 1 Lima Beans** Peas, Green** (canned or frozen) Potato, baked** Potato, mashed Potato, mashed w/gravy Squash, winter** (acorn, butternut) Yam, sweet potato, plain** 1 small 1/3 cup 1 cup 1/3 cup foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards Card 2
7 BREADS foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Bagel 1/2 Bread Sticks, Crisp 2 Bun, Hamburger 1/2 or Hot Dog Croutons, Lowfat 1 cup English Muffin 1/2 Pita, 6 in. across 1/2 Raisin, Unfrosted 1 slice Roll, Plain, Small 1 Rye, Pumpernickel 1 slice Tortilla, 6 in. across 1 White (including French, Italian) Whole Wheat** 1 slice 1 slice foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
8 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfood CRACKERS/SNACKS Air Crisp 14 Animal Cookies 8 Breads, crisp 2-4 slices Graham Crackers, 2 1/2 in. 3 Matzoh Melba Toast 3/4 oz. 5 slices Oyster Crackers 24 Popcorn (popped) Pretzels 3 cups 3/4 oz. Rye Crisp 2x3 1/2** 4 Saltine Crackers* 6 Wheat Thins 10 * Higher in Sodium ** High Fiber Foods Card 3 ectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
9 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard OCCASIONAL SELECTIONS Biscuit, 2 1/2 in. 1 Corn Bread, 2 in cube 1 (2 oz.) Cracker, round butter type 6 French Fried Potatoes 10 (1 1/2 oz.) Muffin, Plain, small 1 Pancake, 4 in across 2 Stuffing, Bread 1/4 cup Waffle, 4 1/2 in. square 1 Angel Food Cake Cupcake, plain 1 Pudding (regular) Sherbet (regular) Ice Milk (regular) Frozen Yogurt 1/3 cup 1/4 cup 1/3 cup Vanilla Wafers 6 3 Sugar Cookie 1 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
10 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards DAILY MEAT CHOICES foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Beef: Lean beef, round, sirloin, ground beef, flank steak, tenderloin and chipped beef* Pork: Lean pork, fresh ham; canned, cured or boiled ham*, Canadian bacon*, tenderloin. Veal: Lean chops and roasts. Poultry: Chicken, turkey, Cornish Hen (without skin). Fish: All fresh and frozen fish Crab, lobster, scallops, shrimp, Clams (fresh or canned in water) Oysters Tuna (canned in water) Herring (uncreamed or smoked) Sardines (canned) Card 1 2 oz. 6 medium 2 Tbsp. 2 medium
11 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Wild Game: Venison, rabbit, squirrel pheasant, duck, goose (without skin) Cheese: 2% cottage cheese Grated parmesan 1/4 cup 2 Tbsp. Diet cheeses* (less than 55 cal. per oz.) Other: 95% fat-free meats & luncheon meats 1 1/2 oz. 97% fat-free hot dogs 1 1/2 oz. Egg whites Egg substitutes (less than 55 calories per ) * Higher in Sodium 3 whites foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
12 ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfood MEAT CHOICES 2 OR 3 TIMES WEEKLY Beef: Examples are: all ground beef, roast (rib, chuck, rump), steak (cubed, Porterhouse, T-bone). Pork: Lean chops, loin roast, Boston butt, cutlets. Lamb: Lean chops, leg, and roast. Veal: Cutlet (ground or cubed, unbreaded) Poultry: Chicken (with skin), domestic duck or goose (well drained of fat), ground turkey. Fish: Tuna* (canned in oil and drained) Salmon* Card 2 2 Tbsp. foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard
13 ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfood Cheeses: Skim or part-skim milk cheeses such as: Ricotta 1/4 cup Mozzarella* Diet cheeses* (with cal./oz) Other: 86% fat-free luncheon meat Egg (high in Cholesterol, limit 3 per week) 1 Egg substitutes with cal. 1/4 cup Tofu (2 1/2 x 2 3/4 x 1 in.) 4 oz. Liver, heart, kidney, sweetbreads * Higher in Sodium foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard
14 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard OCCASIONAL MEAT CHOICES Beef: Most Prime cuts of beef. Pork: Spareribs, ground pork, pork sausage (patty or link)* Lamb: Patties (ground lamb) Fish: Any fried fish product Cheese: All regular cheeses, (such as American*, Blue*) Cheddar*, Monterey Jack*, Swiss Other: Luncheon meat* (such as bologna, salami, pimento loaf ) Sausage, such as Polish*, Italian* smoked Knockwurst* Bratwurst* Frankfurter* Peanut butter Card 3 1 frank 1 Tbsp.
15 Spaghetti Sauce FAVORITE FOODS foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard 2 selections tan card, 1 selection green card Chili 1 selection yellow cards, 2 selections tan cards, 2/3 cup 3/4 cup foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards 1 selection green cards Hot Dishes (Pasta) 3/4 cup 1 selection yellow cards, 2 selections tan cards, 1 selection blue cards Pizza 1-4 slice 1 1/2 selection yellow cards, 1 selection tan cards, 2 selections blue cards Soups, Homemade 3/4 cup 1/2 selection yellow cards, 1 selection tan cards, 1 selection green cards Stir Fry w/meat 1 cup 1 selection green card, 1 selection tan card, 1 selection blue card
16 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard FRESH, FROZEN JUICE-PAC CANNED FRUIT Apple (raw, 2 in. dia.)** Applesauce (unsweetened) Apricots (medium, raw) Banana (9 in. long)** Blackberries (raw)** Blueberries (raw)** Cantaloupe (5 in. dia.) (cubes) Cherries (large, raw) Cherries (canned) Figs (raw, 2 in. dia.) Fruit cocktail (canned) Grapefruit (medium) Grapefruit (segments) Card 1 1 apple 4 apricots 1/2 banana 3/4 cup 3/4 cup 1/3 melon 1 cup 12 cherries 2 figs 1/2 fruit 3/4 cup
17 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Grapes (small) Honeydew melon (small)** (cubes) Kiwi (large) Mandarin oranges Mango (small) Nectarine (2 1/2 in. dia.) Orange (2 1/2 in. dia.)** Papaya Peach (2 3/4 in. dia.) Peaches (canned) Pear** Pears (canned) Persimmon (medium) Pineapple (raw) Pineapple (canned) foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards 15 grapes 1/8 melon 1 cup 1 kiwi 3/4 cup 1/2 mango 1 nectarine 1 orange 1 cup 1 peach 1/2 large 2 persimmons 3/4 cup 1/3 cup
18 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard (continued) Plum (raw, 2 in. dia.) Pomegranate** Raspberries (raw)** Strawberries (raw, whole)** Tangerine (2 1/2 in. dia.)** Watermelon (cubes) Apples Apricots Dates DRIED FRUIT 2 plums 1/2 pomegranate 1 cup 1 1/4 cup 2 fruit 1 1/4 cup 4 rings 7 halves 2 1/2 medium Figs 1 1/2 Prunes Raisins FRESH, FROZEN, JUICE PAC CANNED FRUIT Card 2 3 medium 2 Tbsp. foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
19 FRUIT JUICE foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Apple juice/cider Cranberry juice cocktail Grapefruit juice Grape juice Orange juice Pineapple Juice Prune juice 1/3 cup 1/3 cup 1/3 cup ** High Fiber Foods
20 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Liquids FREE FOODS (NO LIMIT ON LIQUIDS) Bouillon or broth without fat* Bouillon, Low-sodium Diet Soda Carbonated water Club Soda Cocoa Powder, unsweetened (1 Tbsp) Coffee/Tea (no limit) Drink mixes, sugar-free Tonic water, sugar-free Nonstick pan spray Card 1
21 foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Fruit (LIMIT FOLLOWING FOOD TO 3 TIMES DAILY) Cranberries, unsweetened () Rhubarb, unsweetened () Vegetables (raw, 1 cup) Celery Chinese cabbage** Cucumber** Green onion Hot peppers Mushrooms Radishes Zucchini
22 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Greens Endive Escarole Lettuce Romaine Spinach Sweet Substitutes Candy, hard, sugar-free Jello, diet Gum, sugar-free Jam/Jelly, all fruit (less than 16 cal/tsp.) Pancake syrup, sugar-free(1-2 Tbsp) foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards Card 2
23 ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Condiments Catsup (1 Tbsp.) Horseradish Mustard Pickles, dill, unsweetened* All Herbs & Spices Fats Fat-Free Cream Cheese (1 Tbsp.) Fat-Free Salad Dressing (1 Tbsp.) Fat-Free Sour Cream (1 Tbsp.) * Higher in Sodium ** High Fiber Foods foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio
24 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Avocado Margarine UNSATURATED FATS Margarine, extra light Mayonnaise Mayonnaise, (light) Nuts and Seeds Almonds, dry roasted Cashews, dry roasted Pecans Peanuts Walnuts Other nuts Seeds, Pine Nuts, Sunflower (without shells) Pumpkin Seeds Card 1 1/8 medium 1 tsp. 1 Tbsp. 1 tsp. 1 Tbsp. 6 whole 1 Tbsp. 2 whole 20 small or 10 large 2 whole 1 Tbsp. 1 Tbsp. 2 tsp. foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
25 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Oil (canola, corn, cottonseed, safflower, soybean, sunflower, olive, peanut) Olives* Salad Dressing (mayonnaise-type) Salad Dressing (mayonnaise-type light) Salad Dressing (oil varieties) Salad Dressing (light) 1 tsp. 10 small or 5 large (One tablespoon of fat-free salad dressing is a free food) * Higher in Sodium 2 tsp. 1 Tbsp. 1 Tbsp. 2 Tbsp. foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
26 foodselectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodectioncardsfoodselectioncardsfoodselectiioncardsfoodselectioncardsfoodselectioncardsfoodselectioncard Butter Bacon* Chitterlings Coconut, shredded Coffee whitener, liquid SATURATED FATS Coffee whitener, powder Cream (light, coffee, table) Cream (heavy, whipping) Cream, Sour Cream, Sour, Lite Cream Cheese Cream Cheese, Lite Salt Pork* 1 tsp. 1 slice 1/2 ounce 2 Tbsp. 2 Tbsp. 4 tsp. 2 Tbsp. 1 Tbsp. 2 Tbsp. 3 Tbsp. 1 Tbsp. 1 1/2 Tbsp. 1/4 ounce foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectioctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards * Higher in Sodium Card 2
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