(Use these foods as substitutions, as needed)
Proteins: 1 oz = 7 grams protein

Chicken breast, Turkey breast, Fish, Egg whites (2 large whites = 7 grams protein), Salmon, Tuna, Swordfish, Haddock, Orange Roughy,  Lean beef: 93 to 96% lean ground beef, lean sirloin, filet mignon, round steak, flank steak, Buffalo, most shellfish (watch for allergies) Fat Free or 2% Cottage Cheese (1/2 cup = 2 oz lean meat), Most Whey Proteins.

Non-Starchy Vegetables: 1 serving (5 grams carbs. ) = ½ cup cooked or 1 cup raw

Asparagus, broccoli, green beans, cabbage (all varieties), carrots (small amounts...), cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers (green, red, yellow, hot, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes.

Fresh Fruits (not dried, canned or juice): 1 serving (15 grams carb) = 4 oz (on average)

Apples, cantaloupe, cherries, grapefruit, honeydew melons, nectarines, oranges, papaya, peaches, raspberries, strawberries, blueberries, mangos,  etc. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)


Low Glycemic Starchy Carbohydrates: 1 serving (15 grams carbohydrates) = 1/3 to ½ cup (as indicated on diet)

Brown rice (37gms / cup), yams and sweet potatoes (53 gms / 8 oz or 6.5gms / oz), winter squash and pumpkin, oatmeal ( ½  cup/32 gms) , cream of rice (22gms / 3 TBS), Cream of Wheat (25gms./3TBS), beans and legumes (like lima and kidney – 38gms / cup).
 

Foods to Avoid

Saturated fats: Found in heaviely fatted red meat and dairy products, saturated fats raise blood cholesterol levels and increase the risk of heart disease. Avoid them by staying away from fatty meats, whole milk products, butter, cream, and other dairy products that are not labeled “nonfat” or “fat-free.”

Trans fatty acids (TFAs): TFAs are found in processed foods containing partially hydrogenated oils, including many commercial snack foods, “vegetable shortenings,” and margarines. Partially hydrogenated oils are also used in deep-frying, so many fast foods, such as French fries, contain large amounts of TFAs. TFA consumption greatly increases the risk of heart attack. Avoid TFAs by eating as many whole, unrefined foods as possible.

Highly processed foods: Be aware that highly processed low-fat or fat-free products often have as many or more calories as the full-fat versions and should be avoided. Simply because a food is low-fat or fat-free, doesn’t mean that unlimited quantities can be consumed. An excess of calories—whether from fat-free or high-fat foods—will be converted to body fat, regardless of whether those calories come from fat or from sugar (carbohydrate).

• Biscuits and muffins 
• Doughnuts, pastries, and croissants
• Taco shells
• Popcorn with oil

• Whole milk
• Creamed cottage cheese 
• Cream cheese 
• Butter 
• Sour cream 
• Half-and-Half 
• Most cheeses (including part-skim and “lite” cheeses).
• Even “low-fat” and “1%” fat products are significant sources of fat.

Fats, oils, and sweets to avoid:

• Margarine
• Mayonnaise and salad dressings that aren’t low in fat
• All oils (however, olive oil and fish oil are healthful)
• Most cakes and pies
• Candy bars
• Granola bars
• Ice cream
• Chocolate 

Note: Be aware that many “fat-free” or “reduced fat” foods contain high amounts of sugar (such as high fructose corn syrup) which is converted by the body into fat.