Stop Light Diet

Breads, Grains and Cereals

Often (every day)	2 to 3 times a week	Once a week or less
Whole grain products without dextrose, maltose, honey, molasses, brown sugar or corn syrup Whole grain breads Whole grain pasta Whole grain brown rice (not instant) Oatmeal High bran and whole grain cereals with no sugar added Whole grain crackers Stone-Ground whole wheat bagels or pitas Bran or stone-ground muffins sweetened with fruit juice, fructose or artificial sweeteners	Tortillas (whole wheat can be eaten more often) Regular pasta Instant oatmeal or other instant cereals	White bread Breads with added sugar Cereals with added sugar White rice Cookies or other baked goods with added sugar Crackers

Fruits

Often (every day)	2 to 3 times a week	Once a week or less
Apples Apricots Berries Cantaloupe/honeydew melons Cherries Grapes Grapefruit Kiwis Mangos Oranges Peaches Pears Plums Tangerines	Bananas (less ripe are the best) Raisins Dried fruits	Watermelon Pineapple Dates Canned fruits with added sugar or in syrup Frozen fruits with added sugar

Vegetables

Often (every day)	2 to 3 times a week	Once a week or less
Artichokes Asparagus Avocados Dried beans (all kinds) Broccoli Cabbage Cauliflower Celery Cucumbers Eggplant Green beans Green onions Lentils Mushrooms Onions Peas Spinach Squash and zucchini Sweet potatoes and yams Tomatoes Peppers		Mashed potatoes French fries Baked potatoes Potato chips Corn Popcorn Turnips Parsnips Sweet pickles

Meats, Eggs, Beans, Nuts

Often (every day)	2 to 3 times a week	Once a week or less
Lean beef Chicken Turkey Pork Ham Fish Shellfish (crabmeat, shrimp, scallops) Lamb Canadian bacon Beans, lentils, nuts	Peanut butter (no sugar added)	Sugar cured ham, bacon or other cured meats Cold cuts processed with sugar Meats with visible fat

Milk and Dairy

Often (every day)	2 to 3 times a week	Once a week or less
Cheese Low-fat milk Yogurt (no sugar added) Eggs Cottage cheese Cream cheese	Whole milk Low-fat ice cream Yogurt with added sugar Sour cream Butter Frozen yogurt	Regular ice cream Chocolate milk

Fats and Condiments

Often (every day)	2 to 3 times a week	Once a week or less
Olive oil / canola oil Vinegar Mustard Soy sauce Salsa Spreadable fruit (no added sugar) Tomato sauce	Ketchup	Jam / jelly Syrup Honey Molasses Mayonnaise

Snack Foods

Often (every day)	2 to 3 times a week	Once a week or less
Most fruits (not bananas or watermelon) Yogurt (no sugar added) Cheese Peanuts Nuts Celery	Low-fat frozen yogurt or ice cream Peanut butter (no sugar added)	Cookies, candy Cakes, pies Regular ice cream Doughnuts Potato chips Corn chips, Cheetos ®, etc.

Beverages

Often (every day)	2 to 3 times a week	Once a week or less
Low-fat milk Water Unsweetened tea	Diet soda Whole fruit juices	Regular soda Sports drinks like Gatorade Chocolate milk Juices with added sugar "Fruit" drinks

Preparation Makes a Difference

Adding fat will make a "3" choice a "2" or a "2" choice a "1".
Extra sugar or sweetened sauces will make a "3" or "2" a "1" choice.