Vegetables and fruits

Bananas
Apples
Oranges
Onions
Carrots
Turnip
Potatoes
Cabbage
Tomato sauce
Frozen berries
Frozen broccoli
Canned peaches

Other Foods

Soft margarine
Vegetable oil
Oil-based salad dressings

Whole grain foods

Whole grain bread
Whole grain cereals
Brown rice
Whole grain pasta
Whole grain crackers
Rolled oats
Whole grain barley
Popcorn kernels
Whole wheat flour*

*Although whole wheat flour
is not a whole grain it is still a
healthy choice with more fibre
and other nutrients than
white flour.

Protein foods

Dried or canned beans,
peas and lentils
Unsalted nuts and seeds
Peanut butter
Lean ground beef
Chicken thighs
Canned fish
Eggs
Lower fat white milk
Yogurt
Cheese