| Weight Management & Blood Lipids |
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Picking the Right Foods
Children who are overweight should eat more foods that are nutrient dense, and fewer foods that are calorie dense.
Meats:
--Choose Lean meats, fish, and poultry that have been broiled, roasted or baked, not fried and lean luncheon meat (at least 97% fat-free)
-- Instead of Fatty meats, commercial ground beef, regular cold cuts, hot dogs, fried meats
Milk & Dairy Products:
--Choose Low fat or preferably skim milk; low fat or fat-free cheeses (mozzarella, skim ricotta, low fat or fat-free American); low fat or fat-free yogurt or puddings
--Instead of Whole milk or cream, regular cheeses, (Cheddar, Colby, Swiss); regular ice cream or yogurts
Breads & Starches:
--Choose Whole-grain or enriched breads, and whole grain or fortified cereals with low fat and low sugar content
--Instead of Breads made with added fat (corn bread, biscuits, croissants, muffins); French fries
Vegetables:
--Choose Fresh or frozen, serve raw, steamed, or stir-fried; use herbs and spices, may use small amounts of margarine
--Instead of Vegetables made with rich sauces, heavily buttered, fried or in casseroles
Fruits & Juices:
--Choose Fresh, frozen or canned fruits or juices, packed in water or in their own juice
--Instead of Fruits in heavy syrup or those with added sugar |
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