HEALTHY WAYS OF EATING
The healthiest diet is the one low in fat, moderate in salt and high in fiber .Healthy eating can
lower the risk for metabolic syndromes and chronic diseases. If you are overweight your diet
should be lower in calories.
Some facts about food
Protein groups
Foods Allowed Foods allowed in moderation Foods to avoid
Fresh fish canned in water Shell fish Fish canned in oil
Skinless chicken /turkey Organ meats(60 gr/week) Breaded meat or fish like nuggets or fish fingers
Egg whites Egg yolks (2-3 per week) Ducks & goose
Lean beef Lean ground meat Brains
Lean lamb Nuts Processed meats like sausages
veal Peanut butter Hot dogs ,salami
Lentils Regular ground meats
Dried beans , peas All fatty fried foods
Limit all meat choices to 150 g / day
Grains
Foods allowed Foods allowed in moderation Food to avoid
Plain rice Cereals with nuts Fried rice /or made with oil
pasta Dinner rolls Pasta made with eggs
Whole grain cereal Sweet rolls Doughnuts
Bran cereal pancakes Cream buns
Whole grain bread Homemade muffins Egg bread
Brown khubuz Homemade /store cakes Cheese bread & buns
Iranian Bread Homemade/store cookies Croissants
English muffins Snack crackers Store muffins
Bagels Cheese cakes/ pies
Low fat crackers Pastry/ all battered foods
Milk Products
Foods allowed Foods allowed in ,moderation Foods to avoid
Skim milk (low Half cream milk Full cream milk/laban
fat)
Laban (low fat) Half cream laban Full cream flavored milk
1% cottage cheese 2% cottage cheese Evaporated milk
1% yogurt 2% yogurt /lebna All milk creams
lebna Frozen yogurt Cheese (over 20%)
Sherbet Low fat ice cream Sour cream /whipping
cream
Ice cream
Fruits & vegetables
Foods Allowed Foods allowed in moderation Foods to avoid
Fresh vegetables Olives Vegetables in cream or cheese sauces
Frozen vegetables Avocado Fried & battered vegetables
Fresh or frozen vegetables Canned vegetables French fried potatoes
Homemade soup with fat Light microwave popcorn Dried soup mixes
removed
Air popped popcorn Soup stock (magi cubes )
Buttered popcorn
Other high calories to avoided for losing weight
Soft Drinks
Sweetened juices
Fruits canned in heavy syrup
Candy
Chocolate
Calorie & Fat Content of common foods
Calories in Grams of fat in
Food Item Serving Size
I serving Serving
Full Cream milk 1 cup(250 ml) 150 8
Low Fat milk 1 cup(250 ml) 120 5
Skimmed Milk 1cup (250 ml) 90 0
1% cottage cheese 1/2 cup(125 ml) 80 1
Cheddar cheese 1 ounce (30 grms) 120 10
Feta Cheese 1 ounce (30 grms) 75 6
Lean Meat 1 ounce (30 grms) 55 3
Medium Fat meat 1 ounce (30 grms) 75 5
High Fat meat 1 ounce (30 grms) 100 8
Egg 1 75 5
Toast 1 slice 80 1
Rice or potato 1/2 cup(125 ml) 80 1/2
Marconi/pasta 1/2 cup(125 ml) 80 1/2
plain flake cereal 3/4 cup (190 ml) 80 0
Khubuz (Lebanon) 1/4 piece 80 0
khubuz (Irani) 1/4 piece 80 0
Vegetables 1/2 cup(125 ml) 25 0
Fruit 1/2 cup(125 ml) 60 0
Sugar /jelly 1 tea spoon (5 ml) 15 0
Jam syrup 1 tea spoon (5 ml) 50 0
Ice Cream/pudding 1/2 cup(125 ml) 150-250 5-25
Cake or pie 1/8 of whole 150-300 10-15
Chocolate bar 1 bar (45 grams) 250 10-15
Soft drinks 250-300 ml 150 0
Oil (all kinds ) 1 tea spoon (5 ml) 45 5
Butter 1 tea spoon (5 ml) 45 5
Olives 10 medium 45 5
Nuts 5 medium 45 5
SOURCE: Web med, American college of sports medicine, Maritime heart center.
