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Type Of Food Meat, Poultry, Fish and Shellfish (up to 6 ounces/day)

Choose Lean cuts of meat with the fat trimmed, chicken and fish

Go Easy Shellfish such as tahong and talaba

Dairy Products (2 or more servings/day)

Eggs Fats and Oils (approximately 5-8 teaspoon/day)

Skim milk, 1% fat milk, low-fat buttermilk, 4 evaporated skim milk, low-fat yogurt, low-fat cottage cheeses with no more than 3 grams of fat per ounce Egg whites Corn, olive, canola, sesame, soybean and sunflower oils, margarine that has liquid vegetable oil as the first listed ingredient and <2 grams of saturated or unhealthy fat per serving Most breads, pandesal, wheat bread, rice cakes, low-fat crackers, hot and cold cereals, spaghetti, macaroni, boodles, plain baked potato and rice Fresh, frozen or

2% fat milk, yogurt, part-skim or imitation hard cheeses, life cream cheese, life sour cream

Avoid Fatty cuts if meat, duck, liver, kidney, sausage, bacon, lechon, regular, luncheon meats, hotdogs, cheeseburgers, adobong baboy, dinuguan Whole milk, cream whipped, cream, hard cheeses, cream cheese, sour cream, kesong puti, queso de bola

Egg yolks (34/week) Nuts, seeds, avocados, olives, peanut oil

Saturated or unhealthy fat, butter, lrd, bacon, fat, coconut oil

Breads, Cereals, Pasta, Rice, Dried Peas, and Beans (6 or more servings/day)

Store-brought pancakes, waffles, biscuits, muffins and cornbread

Fruits and

Canned fruit in

Croissants, sweet rolls, donuts, and crackers made with saturated or unhealthy oils, egg noodles, pasta and rice prepared with cream, butter or cheese, French fries Coconut, vegetable

vegetables (6 or more servings/day) Snacks (in very limited amount)

dried fruits Low-fat yogurt, popsicles, hard candy, plain popcorn, pretzels, fruit juices, tea, coffee

heavy syrup Ice milk, homemade cakes, cookies and pies, prepared with unsaturated oils

prepared in butter cream or sauce Ice cream, candy, chocolate, potato chips, buttered popcorn, milkshakes, frappes, floats, store-brought pies, more store-brought frosted cakes