Whenever you’re focusing on changes to make with your diet, you may feel bombarded by a lot of information and research coming from different sources, tips from friends, and heresay from neighbors or relatives. Regardless where your information comes from, here are some solid recommendations from Dietitians and national health boards, alike, that are tested and true. Look at this list of different food groups for what to eat more of, and also what to avoid.
Meats
Eat More
- Fish rich in omega 3 (salmon, sardine, oyster, canned tuna in water, trout)
- Chicken without skin
- Turkey
- Egg white
Eat Less
- Fried meats
- Processed meats (sausage, hot dog, bacon, chorizo, cracklings)
- Animal organs
- Egg yolk
Legumes
Eat More
- Boiled beans
- Lentils
- Peas
- Garbanzos/chickpeas
Eat Less
- Fried or refried beans
Breads & Grains
Eat More
- Bread high in fiber (double fiber, 100% whole wheat)
- Brown rice
- Quinoa
- Corn tortillas
Eat Less
- White bread
- White rice
- Tamales
- Chips
- Cereals with sugar
- Flour tortillas
Fruits & Vegetables
Eat More
- All vegetables: broccoli, cabbage, squash, bell pepper, mushroom
- All fruits: apple, banana, peach, strawberry, blueberry, kiwi, avocado
Eat Less
- Fried vegetables
- Chocolate
Fats & Oils
Eat More
- Oils from: olive, peanut, canola, grape seed, avocado
- Nuts and seeds: walnut, almond, flax seeds, chia seeds
- Nut butters without added oil or sugar
Eat Less
- Animal lard or vegetable margarine
- Butter
- Coconut oil
- Palm oil
- Liquid coffee creamer
Milk & Milk Products
Eat More
- Low-fat or nonfat milk
- Mozzarella
- Low-fat cottage cheese
- Fat free yogurt (unflavored)
Eat Less
- Whole milk
- Full-fat cheese
- Ice-cream
- Sour cream
- Cream cheese