| CONSUME FREELY | LIMIT CONSUMPTION OF | AVOID WHENEVER POSSIBLE |
| Water; noncaloric drinks; diet, non-cola, caffeine-free soda | Diet, caffeinated sodas; regular iced tea; sports drinks | Regular sodas, especially colas; sugary noncarbon-ated drinks |
| Fresh raw vegetables; plain frozen vegetables | Vegetables grilled in oil or butter; highly salted vegetables; processed tomato sauces | Canned vegetables; vegetables with added sauces (cream, butter); battered, fried vegetables |
| Whole fruits; dried fruits (in small portions); canned fruits in natural juices (drained) | 100% fruit juices (except apple and white grape); dried fruits with added sweeteners | Fruit “drinks” and “cocktails”; apple and white grape juices; canned fruits in heavy syrup |
| Whole-grain products (brown rice, oats, barley, etc.); sweet potatoes | Whole-wheat products (bread, crackers, bagels, pasta) | White-flour products (most crackers, doughnuts, breads, cakes, pastries, cookies); white potatoes |
| Products with no added sugars (and no unhealthy fats) | Products with small amounts of added sugars | Products with large amounts of added sugars |
| Old-fashioned oatmeal; high-fiber, low-sugar cereals | Quick oats with added sugar; cereals with moderate sugar | Highly processed breakfast cereals full of added sugar |
| Low-GI, -GL carbohydrates | Moderate-GI, -CL carbohydrates | High-GI,-GL carbohydrates |
| Unsalted nuts; olive oil; canola oil; monounsaturated fat; liquid vegetable oils; | Salted nuts; reduced-fat margarine; polyunsaturated fat | Saturated fat; trans fat; butter or margarine; hydrogenated or partially |
| Nonfat skim milk, ½% or 1% dairy products | Low-fat (2%) or part-skim dairy products | Whole-milk dairy products; cream |
| Ground turkey breast; skinless chicken and turkey breast; fish (not breaded or fried); legumes | Lean cuts of beef and pork; nonfat hot dogs and lunch meat; turkey bacon; breaded, baked chicken breast (e.g., nuggets) | Steak; ground hamburger; bacon; sausage; hot dogs; regular lunch meat; fatty regular lunch meat; fatty cuts of beef and pork; fried chicken (breaded or with skin on) |
| Steamed, broiled, or baked foods | Foods grilled in oil, butter, or margarine | Fried foods |
| Dark, semisweet chocolate | Regular chocolate; peanut M&M’s; sugar-free candies | Sugary hard or other candy; Fruit Roll-Ups; Froot Snacks |
| Low-calorie, nutrient-dense foods | Medium-calorie foods with some nutrients | High-calorie, nutrient-poor foods |