Healthy Food List

Healthy Food List


Try to choose the majority of your foods from this list. You get five pointsfor every good food choice you eat each day in the Fiber, Protein, Dairy, Fruit/Vegetable and Supplement lists.

3 Servings of Fiber (25 grams a day) — up to 15 points:

Earn five points a day for each serving of fiber you eat!

Good fiber choices include…

• *Oatmeal
• *Whole grain hot cereals (unsweetened)
• *Low sugar, high fiber cereals (over 4g/serving)  
• *Whole grain bread, pita bread, & tortillas
• *Brown rice
• *Legumes (black beans, kidney beans, etc.)

2 Protein – up to 10 points:

Earn five points a day for each serving of protein you eat!

Good protein choices include…

• *Fish (tuna, salmon, halibut, etc.)
• *Shrimp
• *Chicken (skinless)
• *Turkey
• *Eggs, egg whites, Egg Beaters
• *Protein shake (less than 250 calories per shake)
• *Cottage cheese (nonfat, 1%, or 2%)
• *Lean cuts of red meat (use discretion)

2 Dairy – up to 10 points: (If you are lactose intolerant or choose not to eat dairy you may replace with 2 more servings of vegetables a day instead of the dairy. The 2 additional vegetables are worth 5 points each and should be recorded under the dairy category on the Point Tracker.)

Earn five points a day for each serving of dairy you eat!

Good dairy choices include…

• *Skim or 1% milk
• *Lowfat cheeses (string cheese, mozzarella, Laughing Cow, etc.)          
• *Lowfat or nonfat yogurt (such as Dannon Light ‘n’ Fit, 1 cup ~ 80 to 100 calories)     

5 Fruit and Vegetables– up to 25 points:

Earn five points a day for each serving of fruit or vegetable you eat!

It is your choice how many fruits versus vegetables you eat each day (you could eat all fruit or all vegetables if you would like), but we recommend eating a variety of both fruit and vegetables each day if possible.

(Dried fruits are safe foods, but do not count for a fruit serving unless they have no added sugar.)

Multi Vitamin or Multiple Vitamins – 5 points