Foods that contain ≤ 3g fat; ≤ 1g sat. fat; ≤ 20mg cholesterol; ≤ 480mg sodium and contains ≥ 10% RDA of one of the following: Vitamins A or C, Calcium, Iron, Protein or Dietary Fiber. Foods must also contain no added sugars.

  • Buy and eat plenty of deeply colored fruits and vegetables, high in vitamins and minerals, and high fiber fruits and vegetables such as beans, peas, oranges, bananas, strawberries and apples.
  • Choose cuts of red meat and pork labeled “loin” and “round”, and for beef, purchase “choice” or “select” grades.
  • Eat one serving of grilled or baked fish at least twice a week. When buying poultry, choose the leaner light meat.
  • Pick up nuts and seeds, which are good sources of protein and polyunsaturated and monounsaturated fats.