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Guidelines --> Shopping Guide
To help you choose low cholesterol and low saturated fat Foods, use the guide below to decide what foods to eat and how often.
- Recommended: suggested low fat food choices
- Sometimes: foods to be consumed less often (i.e. not daily)
- Use Rarely: foods to be chosen once or twice a month only
MEAT, POULTRY, FISH & SHELLFISH
Choose lean cuts of meat with the fat trimmed; poultry without skin, and prepare fish such as water-packed tuna fish with low cholesterol, low fat mayonnaise or salad dressing.
| RECOMMENDED |
USE RARELY |
| Beef: |
Round, Sirloin, Loin, 90% Lean Ground Beef, Lean Chuck |
Beef: |
Regular Ground Beef, Corned Beef Brisket, Short Ribs |
| Pork: |
Tenderloin, Shoulder, Leg, Canadian Bacon |
Pork: |
Sausage, Bacon, Spareribs, Blade Roll, Fresh Rib |
| Lamb: |
Leg, Arm, Loin |
Lamb: |
Spareribs, Blade Roll, Fresh Rib |
| Veal: |
All Trimmed Cuts Except Ground |
Organ Meats: |
Liver, Kidney, Liverwurst, Pate |
| Poultry: |
Turkey/Chicken w/out Skin |
Poultry: |
Goose & Duck w/ or w/out skin, Chicken w/ skin. |
| Fish: |
All Fish |
Fish: |
Fried Fish, caviar, Roe |
| Shellfish: |
Lobster, Crab, Clams & Muscles, Shrimp or Squid |
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| Cold Cuts: |
Turkey, lean turkey-ham, 97% fat free luncheon meats, lean hot dogs |
Luncheon Meats: |
Salami, Bologna, Hot Dogs |
EGGS
Choose egg whites and cholesterol free egg substitutes. You can also combine 1 egg yolk with 2-3 egg whites once in a while. Try to limit eating eggs to no more than 2 egg yolks per week.
| RECOMMENDED |
USE RARELY |
Egg Whites, Egg Substitutes,
Combine more egg whites with fewer egg yolks |
Egg Yolks |
DAIRY PRODUCTS
Choose skim, or 1% milk products as well as low or non-fat yogurts and soft cheeses ( less than 4 grams of fat per ounce).
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RECOMMENDED
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SOMETIMES
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USE RARELY
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Skim Milk, 1% Milk, Non-Fat Dry Milks
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2% Milk
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Whole Milk (Regular), Cream, Half & Half, Whipped Cream, Most Non-Dairy Whipped Cream
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Low Fat And Non Fat Yogurt
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98% Fat Free Regular Yogurt
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Custard Style Yogurt
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Low Fat Soft Cheeses
(Cottage, Farmer, Pot, Light Ricotta )
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Part Skim Ricotta
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Whole Milk Ricotta And Cottage Cheese
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Cheeses With No More Than 4 G Of Fat Per Ounce
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Part-Skim Mozzarella Or Imitation Hard Cheeses
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Whole Milk Hard Cheeses- Swiss, American, Mozzarella, Feta, Cheddar, Etc.
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Fat Free Cream Cheese & Sour Cream
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"Light Cream Cheese & Sour Cream"
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Regular Cream Cheese & Sour Cream
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FRUITS
Fresh fruits have virtually no fat and are a good sources of fiber. Fruits canned in syrup or fruit juices with corn syrup or high fructose corn syrup can contain extra calories from sugar. Use these rarely if you are watching your weight.
| RECOMMENDED |
USE RARELY |
| Fresh Fruits and Dried fruits |
Fruits in Syrups & Juices w/ high fructose corn syrup |
VEGETABLES
Fresh vegetables have virtually no fat. Frying vegetables or adding butter/ cream/ cheese sauces increases the amount of fat and calories consumed. Beware of the high sodium content of canned vegetables, especially if you have high blood pressure.
| RECOMMENDED |
SOMETIMES |
| Fresh, Frozen, or Low Sodium Canned Vegetables |
Canned Vegetables & Frozen Vegetables in a Sauce. |
BREADS, CEREALS, PASTA, RICE, DRIED PEAS & BEANS
Choose low fat items such as breads, low fat crackers, hot cereals, most dry cereals, pasta, dried beans and peas. Be Aware: some prepackaged foods contain partially hydrogenated oils, which may increase your cholesterol levels.
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RECOMMENDED
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USE RARELY
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Breads:
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White, Whole Wheat, Rye, Pumpernickel, Italian, French, Bagel, Pita, Dinner Rolls, English Muffin
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Pastries:
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Biscuits, Croissants, Butter rolls,
Danish, Egg bagels, Muffins, Scones,
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Crackers:
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Low fat or < 3 g fat, Saltines, Rye Krisps, Matzo, Rice Cakes, Bread Sticks
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Crackers:
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Cheese or Butter flavored crackers, crackers made with saturated fat.
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Cereals:
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Hot Cereals, Cold Dry cereals,
Low fat Granola
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Cereals:
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Granola- type cereals & fruit & fiber cereals made with saturated fat/ hydrogenated oil
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Pasta & Rice:
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All Plain Pasta except Egg Noodles, any Grain such as Rice
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Pasta & Rice:
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Pasta & Rice Prepared with Cream, Butter or Cheese Sauces, Egg Noodles
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Dried Peas
& Beans:
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Vegetarian Baked Beans, Split peas, Chick Peas, kidney Beans, Lentils, Soybeans, Black - eye Peas, Tofu*
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Beans:
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Refried Beans (made with lard)
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* Tofu is medium in fat content, but low in saturated fat.
FATS AND OILS
Use fats and oils within reason, making heart-healthy choices whenever possible. Note: all fats and oils provide more than twice the amount of calories of carbohydrates and proteins, ( 9 calories per gram of fat and only 4 calories per gram of carbohydrate or protein). Select foods that contain more unsaturated than saturated fats or hydrogenated oils because saturated and hydrogenated oils are known to raise blood cholesterol levels.
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RECOMMENDED
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USE SOMETIMES
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USE RARELY OR LESS!
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Monounsaturated Fats Olive, Canola (rape- seed) , and Peanut oils
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Polyunsaturated Fats (Corn oil, safflower oil, sunflower oil, soybean oil, sesame oil)
Nuts & Seeds, Peanut Butter, Light Cream Cheese
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Saturated Fats ( Butter, Lard, Regular Cream Cheese, bacon fat, Palm Oil, Coconut Oil, Palm Kernel Oil)
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Soft Tub Margarine w/out trans fats, Diet Tub Margarine
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Avocados, Olives
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Stick Margarine or Solid vegetable Shortening
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SWEETS AND SNACKS
Choose low fat / non-fat foods, or mix low and high fat foods. Sweets and snack foods often contain a lot of fat and calories per serving, so try saving these for special occasions and also reduce portion sizes.
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RECOMMENDED
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USE SOMETIMES
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USE RARELY
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Low Fat Frozen Desserts (sorbet, Italian ice, low or non fat frozen yogurt, popsicles)
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Frozen Desserts (ice milk)
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High Fat Frozen Desserts (ice cream, frozen tofu)
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Low Fat/ Non Fat cakes (angel food)
Low fat/ Non Fat cookies (fig bars & ginger snaps)
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Homemade cakes, cookies & pies, using saturated oils
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High Fat Cakes (most store-bought, pound, frosted).
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Low Fat Candy (jelly beans, hard candy).
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Fruit Crisps
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Store-bought pies and cookies
Most candy (chocolate bars)
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Low Fat snacks w/ < 3 g of fat per serving ( plain popcorn, pretzels, rice cakes, Jello, pudding made w/ skim milk)
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Cobblers
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High Fat snacks (chips, buttered popcorn, cheese, or butter type crackers).
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Non Fat Beverages (juices, coffee , tea, sodas)
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Low Fat Shakes
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High Fat Beverages (frappes, milkshakes, floats, eggnog)
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