Saltshaker Foods to Choose When You Shop

Foods to Choose When You Shop

Meat, Poultry, Fish and Shellfish

Lean cuts of meat
  • Beef: eye of round, top round
  • Pork: tenderloin, sirloin, top loin
  • Veal: shoulder, ground veal, cutlets, sirloin
  • Lamb: leg-shank
Lean or extra lean ham and ground beef
Chicken or turkey (remove skin)
Fish
Shellfish

Dairy Foods

Skim or 1% milk
Cheeses* labeled "reduced fat," "low fat," "light," "part-skim," or "fat free"
Low fat or non-fat yogurt

Fats and Oils

Margarine (diet, tub, liquid)
Vegetable oils (like canola, corn, olive, peanut, safflower, or sesame)
Low fat peanut butter

Fruits and Vegetables

Fruits: fresh, frozen, canned, or dried
Vegetables: fresh, frozen, or canned without cream or cheese sauces
Juices: fresh or frozen

Breads, Cereals, Rice, Pasta, and Dry Peas & Beans

Breads* (like whole wheat, rye, pumpernickel, or white)
Buns, dinner rolls, bagels, English muffins, pita breads*
Low fat crackers (like bread sticks or saltines)*
Tortillas
Hot & cold cereals* (except granola and meusli)
Plain pasta (like spaghetti or macaroni)
Rice
Dry peas & beans (like black-eyed peas, chick peas, kidney beans, lentils, navy beans, sybeans, or split peas)
Refried beans made with vegetable oil (instead of lard)
Tofu

Sweets & Snacks

Low fat cookies (like animal crackers, graham crackers, fig & other fruit bars, ginger snaps, vanilla & lemon wafers, or devil's food cookies)
Angel food and other low fat cakes
Frozen yogurt, fruit ices, ice milk, or sherbet
Pudding made with skim or 1% milk or gelatin desserts
Popcorn without butter, pretzels, or baked tortilla chips*
*If you are watching your sodium intake, be sure to check the labels to find low-sodium products.

Home
Back to: Chapter 3 (Shop for Foods Low in Saturated Fat and Cholesterol )