Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fiber, vitamins and minerals.

Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. Try using nonfat or low-fat versions of these foods. You can also use nonfat or low-fat yogurt or herbs as seasonings instead.

Instead of this:

Try this:

Fried vegetables or vegetables served with cream, cheese or butter sauces

All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and pepper


Fruit (fresh or canned in light syrup)

French fries, hash browns and potato chips

Baked, mashed and boiled potatoes or sweet potatoes