Proteins

Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese

Carbohydrates

Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Rice cake
Popcorn
Tortilla
Whole grains

Vegetables

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Good Fat Sources

Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-fat salad dressing
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

Fats to stay
away from

Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy products