Grain Products, Vegetables, and Fruits Choose lowfat sauces with pasta, rice, and potatoes. Use as little fat as possible to cook vegetables and grain products. Season with herbs, spices, lemon juice, and fat-free or lowfat salad dressings. Meat, Poultry, Fish, Eggs, Beans, and Nuts Choose two to three servings of lean fish, poultry, meats, or other protein-rich foods, such as beans, daily. Most beans and bean products are almost fat-free and are a good source of protein and fiber.
Egg whites contain no cholesterol and can be used freely.
Milk and Milk Products Choose skim or lowfat milk, fat-free or lowfat yogurt, and lowfat cheese. Have two to three lowfat servings daily. Add extra calcium to your diet without added fat by choosing fat-free yogurt and lowfat milk more often.