Cholesterol List

Breakfast

Avoid:

• Bacon, Sausage, etc…
• Egg yolks
• French toast
• Cream cheese, butter, dairy spreads
• High sugar cereals
• Granola products
• Sweets such as cinnamon rolls, doughnuts, etc…
• Most muffins from bakeries
• Fruit juice

Try:

• Whole grain, low sugar cereals
• Whole grain oatmeal
• Egg whites
• Buttermilk or whole wheat pancakes (easy on the syrup)
• Fat free yogurt or cottage cheese
• Fruit
• Canned fruit stored in pear juice, not syrup
• Fat free muffins
• Whole grain toast or English muffins

Lunch

Avoid:

• Any type of chips
• Fatty lunch meats such as salami and most hams
• Cheese on sandwiches
• Anything fried, such as fries, wings, etc…
• High fat salad dressings
• Cheese or ham in salads
• Cheeseburgers, cheesesteaks, etc…

Try:

• Fruit
• Vegetables (not in butter)
• Lean cold cuts such as buffalo chicken or turkey
• Salads w/low fat dressings on the side
• Grilled chicken sandwich
• Natural peanut butter on tortilla or whole grain bread
• Smart Ones lunches
• Morningstar veggie or Chik’N burgers

Dinner

Avoid:

• Red meat entrees
• Fried entrees
• Duck and goose
• Pasta dishes with creamy sauces
• Fish or chicken dishes with butter or cream sauces
• Side dishes doused in butter
• Appetizers with sour cream, cheese, etc…
• Thick gravies
• Ice cream

Try:

• Grilled or broiled entrees
• Fish, chicken, sometimes pork
• Pasta with marinara or other tomato based sauce
• Grilled or non-sauteed side dishes
• Foods that are spicy rather than seasoned in oil
• Baked or roasted potatoes or sweet potatoes
• Soy products such as tofu

Shopping tips

Try:

• Almonds, cashews, etc…
• Canola oil
• Pam cooking spray
• Fresh fruits and vegetables (pre-cut if you desire)
• Whole grain products (bread, rice, pasta, cereals, etc…)
• Chicken, turkey
• Seafood
• Beans
• Fat free dairy products (milk, cheese, sour cream, cottage cheese, yogurt)
• Natural peanut butter
• Egg beaters
• Smart Ones
• Canned veggies
• Canned fruit (in its own juices)
• Whole grain oatmeal
• Apple butter, or other fruit spread

Comments

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.