HeartsNParks Community Mobilization Guide - National Heart, Lung ...

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