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 • Fat Eating Guide
  Home > Green Weight Management Program > Fat Eating Guide Printer Friendly Page (PDF,1.40M)  

Follow this simple weight loss plan and you can achieve results!
  Instruction Chart     Meal Planner     • Eating Guide  
Fat Eating Guide   -   Carbohydrates
The fat in the foods you eat can make you fat! While too much of any kind of fat can make you gain weight, small amounts of fats are needed for good health. These "better" fats are called polyunsaturates and monounsaturates. Polyunsaturated fats are found in vegetable oils such as corn, safflower, soybean and sesame. Monounsaturated fats are found in olive, canola and peanut oils, and in avocado. Moderate amounts of these "better" fats can be eaten daily. 		Saturated fats are found in meats, dairy products and certain oils such as coconut, palm and palm kernel. Trans-fatty acids are found in margarine and have been shown to adversely effect your cholesterol profile. They may promote poor cardiovascular health and should be entirely avoided.
Here are some practical suggestions for reducing the amount of fat that you eat in your diet. Eat daily from the "green light" section of food choices, while being more cautious with the "yellow light" foods. Consume "red light" food choices only rarely while following your weight-loss plan.
- GO! -
    GO!      
  • Poultry/turkey, white meat
  • Red meats, round cuts, top sirloin
  • Pork, white meat, low-fat
  • Fish, canned tuna, salmon, shrimp
  • Seafood
  • Egg whites or egg-substitute
  • Skim milk
  • Soy or rice milks, non- or low-fat
  • Non-fat cheeses
  • Soy products, low-fat
  
 
 
 
 
 
 
 
 
 
 
 
 
 
 
- CAUTION! -
    CAUTION!      
  • Red meats, choice cuts
  • Cold cuts, low-fat
  • Herring, mackerel
  • Sardines, squid
  • Low-fat milk
  • Soy or rice milks, regular
  • Low-fat cheeses
  • Low-fat, frozen entrees
  • Soy products, regular
  • Olive oil, cooking sprays
  • Chestnuts
  
 
 
 
 
 
 
 
 
 
 
 
 
 
 
- STOP! -
    STOP!      
  • All fried foods
  • Poultry or turkey, dark meat, with skin
  • Other red meats including organ meats, t-bone steak, hamburger, hot dogs, cold cuts, salami, bologna
  • Bacon, sausage, ham
  • Tuna packed in oil
  • Whole eggs, omelets
  • Whole-fat milk and cheeses
  • Frozen entrees, high-fat
  • French fries, potato chips
  • Whole-fat margarine, butter, mayonnaise, sour cream, cream cheese
  • Avocado, guacamole, olives
  • Other nuts and seeds, nut butters
  • Cream sauces
  
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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