Breads, tortillas, crackers, muffins, pancakes, bagels, hamburger and hot dog buns, pretzels, wheat germ, cooked and dry cereals such as couscous, grits, barley and oats; wild and white rice, barley, corn, and popcorn.

Raw vegetables such as asparagus, carrots, bamboo shoots, eggplant, broccoli, cauliflower, artichoke, green beans, spinach, beets, onions, mushrooms, chard and zucchini; cooked vegetables such as squash, sweet potatoes and tomato or vegetable juice.

Fresh fruit such as raspberries, blueberries, strawberries, blackberries, bananas, apples, pears, grapes, pineapple, mango, kiwi, papaya, nectarines, figs, dates, cherries, watermelon, cantaloupe and apricots, dried fruit and fruit juice.

Other options:
1/4 cup of dried fruit, as it is more calorie dense than fresh fruit, or 1/2 cup of fruit juice.

Milk, buttermilk, chocolate milk, evaporated milk, yogurt, cheese, and cottage cheese.

Meat and luncheon meat, poultry, pork, fish, such as catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout and tuna; eggs, egg whites, peanut butter, tofu, cooked beans, peas, lentils, bean burgers, nuts and seeds.

Oil, mayonnaise, cream cheese, salad dressing, nuts, avocado, cream cheese, butter or margarine, tahini, bacon, coconut, cream, shortening, olives and sour cream.

When it comes to sweets, sugar that’s naturally found in fruit or milk isn’t a problem. It’s the added sugar in soft drinks, candy, jams, jellies, syrups, ice cream, cookies, cake, pudding and pies that we should try to avoid. As a treat, sweets can be part of a healthy diet, but do your best to limit consumption to special occasions.

Walking, running, roller skating, jumping rope, soccer, ballet, swimming, baseball, football, softball, tennis, golf, rollerblading, horseback riding, biking and basketball are just a few examples to get you started!