Meat, Poultry, Seafood, Dried Beans,  Peas And Eggs
             Choose: the leanest cuts of meat; eat poultry and fish more frequently than
            meat. Trim all visible fat before cooking. Unless roasting poultry, remove the
                                      skin before cooking.
           Daily servings: no more than 6 ounces of cooked poultry, seafood or lean meat
             per day, or 2 or more servings of dried beans and peas. No more than 3 or 4
                                        egg yolks a week.
            Serving Size:  3 ounces cooked ( or 4 ounces raw) meat, poultry or fish; 1 cup
            cooked beans, peas or legumes. (Three ounces of meat is about the size of a
           deck of cards; three ounces is also about half of a chicken breast, a chicken leg
                             with thigh, or about 1/2 cup of flaked fish )
                                      Vegetables And Fruits
           Choose: all vegetables and fruits except coconut. Olives and avocados should
              be counted as fats because of their high fat content. Oranges, grapefruits,
           melons and strawberries are excellent sources of Vitamin C.  Deep yellow fruits
                      such as apricots and cantaloupe, are high in Vitamin A.
            Dark green vegetables, such as spinach and broccoli, provide vitamin C and
            along with deep yellow vegetables, such as carrots, are excellent sources of
                                           vitamin A.
                                    Daily Servings; 5 or more.
                  Serving Size: 1 medium-size piece of fruit or 1/2 cup of fruit juice,
                             1/2 to 1 cup of cooked or raw vegetables.
                          Breads, Cereals, Pasta And Starchy Vegetables
              Choose:  low-fat breads, rolls, crackers and snacks; hot or cold cereals
                    ( except granola, which may be high in saturated fatty acids)
               rice, pasta made without egg-yolk; starchy vegetables; low-fat soups.
                                    Daily Servings: 6 or more
                   Serving Size: 1 slice of bread; 1/4 to 1 cup cereal (hot or cold)
                   1 cup cooked rice or pasta; 1/4 to 1/2 cup starchy vegetables;
                                       1 cup low-fat soup.
                                         Milk Products
            Choose: skim or 1 % milk, low-fat or non-fat dairy products, such as cheese,
                           yogurt and frozen desserts, where available.
           Daily Servings: 2 or more for adults over 24 and children 2-10, 3-4 for ages 11-24
                            and women who are pregnant or lactating.
              Serving Size: 8 ounces skim or 1% milk; 8 ounces low-fat yogurt; 1 ounce
                     low-fat cheese; 1/2 cup low-fat or non-fat cottage cheese.
                                    Fats, Oils, Seeds And Nuts
             Choose: vegetable oils- (corn,olive,safflower,sesame,soybean,sunflower)
            and margarine's made with these oils, with no more than 2 grams of saturated
           fatty acids per tablespoon; salad dressings and mayonnaise with no more than
                          1 gram of saturated fatty acids per tablespoon.
                  Daily Servings: 5-8 teaspoons, depending on your caloric needs.
            Serving Size: 1 teaspoon vegetable oil or regular margarine; 2 teaspoons diet
            margarine; 1 tablespoon salad dressing; 2 teaspoons mayonnaise or peanut
             butter; 3 teaspoons seed or nuts; 1/8 medium avocado, 10 small  or 5 large
                                             olives.
                                            Desserts
            Choose: desserts made with acceptable ingredients or low in fat, cholesterol
            and calories. You can also make your own desserts by using ingredients from
                                           above lists.
                                             Snacks
            Choose: snacks such as fruits, raw vegetables and dips, nutritious cookies
               ( for example,oatmeal cookies, newton-type cookies and gingersnaps)
            low-fat crackers and pretzels, seeds and nuts. Nonfat varieties of some snack
           foods are available. However they are usually no lower in calories than the low
                                           fat varieties.
                                            Beverages
            Choose: fruit or vegetable juices, coffee, tea, mineral water. If you drink, have
           no more than 1 ounce of pure alcohol per day, which is about 8 fluid ounces of
             wine, 24 fluid ounces of beer, or 2 fluid ounces of 100-proof distilled spirits.
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