By The SHAPE Team

Meat & Poultry (100 g cooked-Skinless)	Calories	Saturated Fat (g)	Total Fat (g)
Less than 1 g of saturated fat
Cod or Haddock	110	0	1
Flounder or Sole	120	0	2
1 to 2 g of saturated fat
Chicken Breast	160	1	2
Low Fat Turkey	150	1	3
Salmon	150	1	4

TOP GRAINS & LEGUMES High protein-Low Fat (+20% protein / -10% fat)

• Soybeans
  
• Split peas
  
• Kidney beans
  
• Dried whole beans
  
• Wheat germ
  
• Lima beans
  
• Black-eyed peas
  
• Lentils
  
• Black beans

TOP CARBOHYDRATE SOURCES (+70% protein / -5% fat)

• Brown rice
  
• Wild rice
  
• Whole corn
  
• Whole wheat/rye
  
• Rolled oats
  
• Whole barley
  

Legumes: 1 Serving = ½ cup = 130 calories

• Yellow and green split peas
  
• Beans
  
• Soy & Tofu
  
• Lentils

FIBROUS CARBOHYDRATES

Vegetables 1: 1 Serving = ½ cup = 15 calories

• Asparagus
  
• Eggplant
  
• Bamboo shoots
  
• Broccoli
  
• Brussel sprouts
  
• Cauliflower
  
• Celery
  
• Cabbage
  
• Greens
  
• Lettuce
  
• Cucumber
  
• Green beans
  
• Radishes
  
• Sprouts
  
• Zucchini

Vegetables 2:    1 Serving = ½ cup = 55 calories

• Carrots
  
• Beets
  
• Sweet Potatoes
  
• Yams
  
• Squash
  
• Tomatoes

PROTEIN SOURCES

1 Serving = 3 oz = 148 calories = 28 g of protein & 4 g of fat

• Eggs
  
• Fish
  
• Shellfish
  
• Chicken breast
  
• Turkey
  
• Leg of lamb

OILS

1 Tablespoon = 105 calories

• Flaxseed
  
• Olive
  
• Canola

NUTS & SEEDS

1 Serving = 100 calories

• 10-12 almonds, cashews, or hazelnuts
  
• 2 tablespoons of seeds
  
• 4-5 walnuts or pecan halves

DAIRY

1 Serving = 6 oz = 80 calories

• Low fat plain yogurt
  
• Low fat soy