(Low in Fat and Cholesterol; High in B Vitamins, Iron and Fiber)

6 or More:

1 slice bread

1/4 cup nugget or bud-type cereal

1/2 cup hot cereal

1 cup cooked rice or pasta

1/4 - 1/2 cup starchy vegetables

Breads and Rolls:

wheat, rye, raisin or white bread

English muffins

frankfurter and hamburger buns

water (not egg) bagels

pita bread

tortillas (not fried)

Crackers and Snacks:

animal, graham, rye crackers, soda, saltine, oyster

matzo

fig bar, ginger snap, molasses cookies

bread sticks, melba toast

rusks, flat bread

pretzels (unsalted)

popcorn (see "Fats and Oils" for preparation)

Many kinds of crackers and snacks are now available with no added salt or unsalted tops. Some are high in saturated fatty acids, so read the labels.

Quick breads: Homemade using margarine or oils low in saturated fatty acids, skim or 1% fat milk and egg whites or egg substitutes (or egg yolks within limits): biscuits, muffins, cornbread, fruit breads, soft rolls, pancakes, French toast, waffles.

Hot or cold cereals: All kinds (granola-type may be high in fat or saturated fatty acids)

Rice and pasta: All kinds (pasta made without egg yolk).

Starchy vegetables: Potatoes, corn, lima beans, green peas, winter squash, yams, sweet potatoes.

Soups: Chicken noodle, chowders, minestrone, onion, split pea, tomato-based seafood.

If you use any egg yolks in cooking quick breads, be sure to count them in your daily allowance.

Cereals, pasta and rice cooked without salt are lower in sodium than instant or ready-to-eat types of these foods.

Most soups are high in sodium and some are high in fat. When buying soups, read labels and choose those low in sodium and fat. You can also make your own soups and control both sodium and fat.