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.
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.
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.