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Making Healthy Choices When you go grocery shopping, pick a variety of foods from the groups below. Choose those that are low in fat, salt, and sugar and high in fiber. Try to cut down on fats, oils, and sweets.  Meat, Poultry, Fish, and Dried Beans Choose white-meat poultry and lean cuts of meat, such as round or sirloin. Eat more fresh fish and dried beans. Avoid ground meat and fish canned in oil. Bread, Cereal, Rice, and Pasta Choose whole-wheat bread, bagels, pretzels, and pasta; oatmeal and high-fiber cold cereals; brown or wild rice; and low-fat crackers. Avoid muffins and doughnuts, sugar-frosted cereals, chips, and pasta with cream or cheese sauce. Milk, Yogurt, Eggs, and Cheese Choose 1% or nonfat (skim) milk, nonfat yogurt, and low-fat or nonfat cheese. Avoid cream, whole milk, and high-fat cheeses such as cheddar and Swiss. Use egg substitutes or egg whites in place of whole eggs. Choose ice milk or nonfat frozen yogurt instead of ice cream. Fruits and Vegetables Fresh and plain frozen vegetables and fruits are low in fat and high in fiber. Go easy on avocados, olives, fruit canned in heavy syrup, and vegetables packed in sauce or with added salt. Fats, Oils, and Sweets Reduced-fat margarine, nonfat salad dressing, and nonfat mayonnaise are the better choices. Olive and canola are the better oils, but use sparingly. Cut down on desserts and candy–especially if they're made with palm or coconut oil, butter, or cream.
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