Things You Can Eat

Having trouble figuring out what to eat? Here are some great ideas:

Vegetables

Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)

Raw vegetables or salad greens

Vegetable juice

Fat-Free and Very Low-Fat Milk

Milk, fat-free or 1% fat

Yogurt, plain nonfat or low-fat

Yogurt, artificially sweetened

Very Lean Protein

Turkey breast or chicken breast, skin removed

Fish fillet (flounder, sole, scrod, cod, etc.)

Canned tuna in water

Shellfish (clams, lobster, scallop, shrimp)

Cottage cheese, nonfat or low-fat

Egg whites

Egg substitute

Fat-free cheese

Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits

Apple, banana, orange, nectarine

Fresh peach

Kiwi

Grapefruit

Mango

Fresh berries (strawberries, raspberries, or blueberries)

Fresh melon cubes

Honeydew melon

Unsweetened juice

Jelly or jam

Lean Protein

Chicken—dark meat, skin removed

Turkey—dark meat, skin removed

Salmon, swordfish, herring

Lean beef (flank steak, London broil, tenderloin, roast beef)

Veal, roast or lean chop

Lamb, roast or lean chop

Pork, tenderloin or fresh ham

Low-fat cheese (with 3 g or less of fat per ounce)

Low-fat luncheon meats (with 3 g or less of fat per ounce)

4.5% cottage cheese

Sardines

Medium-Fat Proteins

Beef (any prime cut), corned beef, ground beef

Pork chop

Whole egg (medium)

Mozzarella cheese

Ricotta cheese

Tofu

Starches

Bread (white, pumpernickel, whole wheat, rye)

Reduced-calorie or "lite" bread

Bagel

English muffin

Hamburger bun

Cold cereal

Rice, brown or white, cooked

Barley or couscous, cooked

Legumes (dried beans, peas or lentils), cooked

Pasta, cooked

Bulgar, cooked

Corn, sweet potato, or green peas

Baked sweet or white potato

Pretzels

Popcorn, hot air popped or microwave (80% light)



'Before and after weight loss, please remember to maintain a proper diet'