What should I eat?

Eating a healthy, well-balanced diet can be challenging, and counting calories isn't for everyone. The easiest way to ensure a varied, healthy diet is to wisely choose foods every day.

	Eat this...	not this.
	lean cuts of meat with fat trimmed; skinless poultry; fish or shellfish; lean lunch meat such as turkey	fatty cuts of meat; bacon or sausage, fried chicken or fish; high-fat lunch meat such as salami
	egg whites or egg substitutes; skim or 1% milk; low- or non-fat cheese; low- or non-fat yogurt	whole eggs; whole or 2% milk; whole milk products (cheese, yogurt)
	margarine products made from unsaturated oils; reduced- or non-fat salad dressings or mayonnaise	butter; lard; bacon fat; shortening; high-fat salad dressing; coconut oil
	whole-grain bread, cereal, pasta and rice; dry peas; beans; baked goods made with unsaturated oil or margarine	egg breads; granola-type cereals; pasta, rice, peas or beans made with a cream, butter or cheese sauce
	fresh, frozen or canned vegetables; veggies prepared with lemon juice, broth or small amounts of unsaturated oils or margarine	vegetables prepared with butter, cheese or cream sauce
	fresh, frozen, canned or dried fruit; light or 'no sugar added' fruit juice	canned fruit in syrup; fruit juice with sugar added
	candy such as gumdrops; low- or non-fat frozen desserts (yogurt, sherbert, ice cream); low-fat cookies or cakes; flavored gelatins; pretzels; baked snack chips; air-popped popcorn	candy and baked goods made with butter, cream or tropical oils; high-fat ice cream or frozen desserts; doughnuts; regular snack chips