HeartsNParks Community Mobilization Guide - National Heart, Lung ...
HeartsNParks Community Mobilization Guide - National Heart, Lung ...
HeartsNParks Community Mobilization Guide - National Heart, Lung ...
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EGGS<br />
CHOOSE MORE OFTEN<br />
Egg whites<br />
Cholesterol-free or cholesterol-reduced egg<br />
substitutes*<br />
FATS AND OILS<br />
CHOOSE MORE OFTEN<br />
Unsaturated vegetable oils: corn, olive, canola,<br />
sesame, soybean, sunflower, safflower<br />
Soft margarine made with unsaturated fats listed<br />
above as first ingredient<br />
Low-fat or nonfat salad dressings<br />
Reduced or nonfat mayonnaise<br />
FRUITS<br />
CHOOSE MORE OFTEN<br />
Fresh, frozen, canned, dried fruit, and fruit in<br />
its own juice<br />
VEGETABLES<br />
CHOOSE MORE OFTEN<br />
Fresh, frozen, or canned* vegetables<br />
CHOOSE MORE OFTEN<br />
Breads, white or whole grain, such as pita, bagel,<br />
English muffin, sandwich buns, dinner rolls<br />
Rice cake<br />
Corn tortilla<br />
Low-fat crackers like matzo, bread sticks, rye<br />
crackers, saltines*<br />
Pancakes, waffles<br />
Lower-fat biscuits, muffins, hot cereals, most<br />
cold cereals*<br />
Rice, barley, bulgur<br />
Dry peas and beans<br />
Pasta<br />
CHOOSE LESS OFTEN<br />
Egg yolks<br />
CHOOSE LESS OFTEN<br />
CHOOSE LESS OFTEN<br />
Fried fruit such as fried apples<br />
CHOOSE LESS OFTEN<br />
BREADS, CEREALS, PASTA, RICE AND GRAINS, DRY PEAS AND BEANS<br />
* Choices may be higher in sodium.<br />
36 Healthy Eating<br />
Lard, butter, palm kernel oil, palm oil, beef<br />
tallow, cocoa butter, coconut oil<br />
Hydrogenated fats and oils<br />
Margarine or shortening made with fats listed<br />
above<br />
Dressing made with egg yolk<br />
Fried foods<br />
Vegetables prepared in butter, cream, sauce, or fried<br />
CHOOSE LESS OFTEN<br />
Croissants, pastry, doughnuts, coffee cake,<br />
butter rolls<br />
Snack crackers like cheese and butter crackers<br />
Pasta, grain, and potato dishes made with<br />
cream, butter, or cheese<br />
Egg noodles<br />
Chow mein noodles, canned<br />
Regular granola cereals