PROTEINS
Almond butter Beans Arm roast Chuck roast Club steak Round steak Sirloin steak T-bone steak Filet mignon Ground lean sirloin Blue Fish Bluefin Tuna Buffalo Calamari Cheese, lite or reduced fat Chicken Chicken Breast Ground white meat Clams Cod Cottage Cheese, 1% Crab Crayfish Duck Eggs Egg whites Flounder Grouper Haddock Halibut Herring King mackerel Lake Perch Lentils Liver: beef, chicken Lobster Lox, low-sodium Mackerel Mahi-Mahi Miso Mussels Nuts, unsalted Orange Roughy Ostrich, lean Oysters Peanut butter, natural or reduced fat Pike Pollock Pork: center loin chop, tenderloin Rabbit Red Snapper Ricotta Cheese, part-skim Roast beef, low-fat, low-sodium Roe Salmon Seeds, unsalted Seiten Scallops Scrod Sea bass Shrimp Snapper Sole Soybeans Soy cheese Soy milk, plain or low-fat Soy yogurt Striped Bass Swordfish Tempeh Tilapia Tofu Trout Tuna Turkey: breast, ground white meat Vegetable protein Vegetarian burger Vegetarian hot dog Venison Whitefish Yellowtail
VEGETABLES
Artichokes Asparagus Bean sprouts Bok choy Broccoli Brussels sprouts Cabbage Carrot Cauliflower Celery Chard Cherry tomatoes Collard greens Cucumber Eggplant Endive Onion Kale Lettuce Mushrooms Mustard greens Okra Pepper: green, orange, red, yellow Radishes Rhubarb Salad Snow peas Sugar snap peas Spinach Squash String beans Tomato Turnip greens Zucchini
STARCHES
Barley, pearl, rolled Bran Bulgur Corn Cornmeal Couscous Cream of Wheat English Muffin, white, wheat Hummus Oat Bran Oatmeal, rolled oats Pasta, protein enriched Peas Quinoa Pita bread, whole grain, white Rice, white, brown, wild Rye crispbread Sourdough Wheat Bread Stone-ground Whole Wheat Bread Sweet potato Tortilla, wheat
DAIRY
Cheese: part-skim, light, or reduced fat Milk: reduced fat Yogurt: reduced fat
FRUITS
Apple Applesauce, unsweetened Apricots Banana Blackberries Blueberries Cantaloupe Cherries Clementine Cranberries Figs Grapefruit Grapes Kiwi fruit Lemon Lime Mango Nectarine Orange Papaya Peach Pear Pineapple Plum Prunes Raisins Raspberries Star fruit Strawberries Tangerine
FATS
Almonds Avocado Butter Cream cheese Flaxseeds, ground Nuts, unsalted Oil: Canola, Coconut, Flaxseed, Grapeseed, Olive, Macadamia Nut Olives Peanuts Pistachios Seeds Tofu cream cheese Tofu mayonnaise