Grain

Whole-grain breads are low in fat; they're also high in fiber and complex carbohydrates, which helps you feel fuller longer and prevents overeating. Choose these breads for sandwiches and as additions to meals.

Avoid rich bakery foods such as donuts, sweet rolls and muffins. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars. Look for low-sugar options for both instant and granola cereals.

Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions instead.

Instead of this:

Try this:

Croissants, biscuits, white breads and rolls

Low-fat whole grain breads and rolls (wheat, rye and pumpernickel)

Doughnuts, pastries and scones

English muffins and small whole grain bagels

Fried tortillas

Soft tortillas (corn or whole wheat)

Sugar cereals and regular granola

Oatmeal, low-fat granola and whole-grain cereal

Snack crackers

Crackers (animal, graham, rye, soda, saltine, oyster)

Potato or corn chips and buttered popcorn

Pretzels (unsalted) and popcorn (unbuttered)

White pasta

Whole-wheat pasta

White rice

Brown rice

Fried rice, or pasta and rice mixes that contain high-fat sauces

Rice or pasta (without egg yolk) with vegetable sauces

All-purpose white flour

100% whole-wheat flour