Fat : The fat in the foods you eat can make you fat! While too much of any kind of fat can make you gain weight, small amounts of fats are needed for good health. These "better" fats are called polyunsaturates and monounsaturates. Polyunsaturated fats are found in vegetable oils such as corn, safflower, soybean and sesame.  Monounsaturated fats are found in olive, canola and peanut oils, and in avocado. Small amounts of these "better" fats can be eaten daily.

Saturated fats, sometimes called "bad" fats, are found in meats, dairy products and certain oils such as coconut, palm and palm kernel. "Bad" fats are also in margarine, vegetable shortening and processed peanut butter. All "bad" fats may promote poor cardiovascular health and should be avoided.

 Here are some practical suggestions for reducing the amount of fat that you eat in your diet.   Eat daily from the "green light" section of food choices, while being more cautious with the "yellow light" foods Consume "red light" food choices only rarely while following your weight-loss plan

	Poultry/turkey, white meat
	Red meats, round cuts, top sirloin
	Pork, white meat, low-fat
	Fish, canned tuna.
	Seafood.
	Egg whites or egg-substitute.
	Skim milk.
	Soy or rice milks, non- or low-fat.
	Non-fat cheeses.
	Soy products, low-fat.

	Red meats, choice cuts
	Cold cuts, low-fat
	Salmon, herring, mackerel
	Shrimp, sardines, squid.
	Low-fat milk
	Soy or rice milks, regular.
	Low-fat cheeses.
	Low-fat, frozen entrees.
	Soy products, regular
	Chestnuts.

	All fried foods
	Poultry or turkey, dark meat, with skin .
	Other red meats including organ meats, t-bone steak  hamburger, hot dogs, cold cuts, salami, bologna.
	Bacon, sausage, ham .
	Tuna packed in oil
	Whole eggs, omelets

Carbohydrates : The word"carbohydrate"is a nutritional term for what is more commonly known as "starch" or "sugar" We need to eat a certain amount of carbohydrates because they provide calories or energy for the body There are three major types of carbohydrates: complex, refined and simple. Complex or whole-grain carbohydrates are the ones we should eat for good health. They are relatively low in fat while rich in vitamins, minerals and fibers. Examples of complex carbohydrates are starchy foods such as potatoes, yams, corn, whole-wheat bread and pasta, brown rice, beans, peas and lentils.

Refined carbohydrates include white bread, white rice, pasta, cookies, pies, cakes and most baked desserts It is best to avoid these types of carbohydrates in general because they are high in calories and low in essential nutrients.

Simple carbohydrates are also known as "sugars." Some simple carbohydrates are good to eat such as whole, fresh fruits or small amounts of fruit juice. Other simple carbohydrates should be avoided while on a weight-loss program Examples of these include white sugar, brown sugar, corn syrup, honey, maple syrup, molasses, malt syrup, jams and jellies.

It is easy to overeat both refined and simple carbohydrates since the total number of calories is important while following a weight-loss regimen, it is recommended to limit these types of foods.

Eat daily from the "green light" section, limit the foods from the "yellow light" section to once or twice a week, and mostly avoid the "red light" section while trying to lose weight.

	Whole-grain pasta, bread, bagels, crackers
	Oatmeal, whole-grain, non-sweetened cereals
	Brown rice
	Corn, beans, peas, legumes, lentils
	Sweet potato, yam
	Vegetables, fresh or frozen, tomatoes
	Whole fruits, fresh or frozen
	sugar-free gelatin
	Air-popped popcorn
	Diet soda (1 can daily)

	Crackers, Regular (limit to 1 serving)
	Muffin, Waffles, pancakes, granola
	Pretzels
	Potatoes
	Canned fruits, unsweetened
	Cannes vegetables
	Sorbet, sherbet, sugar-free pudding
	Non-fat cookies or other non-fat desserts
	Wine, limit to one glass.

	Pasta, bread, crackers, made from white flour
	Sweetened cereals
	Croissants, doughnuts, pastries, pies
	White rice
	Fruit, canned, sweetened
	Refried beans, packed in oil
	Dried fruits
	Buttered popcorn
	Ice cream, chocolate, candies, other desserts
	Regular sodas, beer