• Fat free or low fat milk • Fat free or low fat yogurt, • Fat free or low fat cheese, and cottage cheese • Light or diet margarine • Eggs/Egg substitutes • Sandwich breads, bagels, pita bread, English muffins • Soft corn tortillas, low fat flour tortillas • Low fat, low sodium crackers • Plain cereal, dry or cooked • Rice, pasta • White meat chicken or turkey (remove skin) • Fish and shellfish (not battered) • Beef: round, sirloin, loin and extra lean ground beef • Pork: leg, shoulder, tenderloin • Dry beans and peas • Fresh, frozen, canned fruits in light syrup or juice • Fresh, frozen, or no salt added canned vegetables       • Low fat or nonfat salad dressings • Mustard and catsup • Jam, jelly, or honey • Herbs and spices • Salsa   BAKED PORK CHOPS These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture. • Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories.   • Makre sure you are getting 100% whole grain (or 100% whole wheat) breads & pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and fiber, which is often lacking in our diets.   • Your protein choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.   • Beverages should be kept simple. Water, low fat milk, juices and herbal teas are all good choices. If you choose soft drinks, choose diet sodas and soft drinks to avoid extra sugar.   • Be careful with dressings and cooking oil. They are sneaky sources of sugar and poor quality oils. Choose low-fat mayonnaise for your sandwiches and use canola oil and olive oil for cooking.   • . Frozen meals you pop into the microwave or oven can be easy and healthy if you choose low fat ones with good portion sizes. Avoid frozen pizzas, pocket-sandwiches, fried appetizers, and breaded foods. They are usually bad.   • Dairy products should include low OR non fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium fortified orange juice, or goats' milks and cheese.   • Foods in cans and jars are also very convenient. Look for low-sodium/salt soups, vegetables and sauces. Avoid high fat gravies and high calorie foods like canned spaghetti and ravioli products.   • For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid lunch meats, sausages and hot dogs.   • Don't load up on high calorie treats and desserts. Choose fresh fruits, nuts, and whole grain crackers for snacks.