Weight Loss (Reducing) Diet Food Selection Guide

Foods Allowed for a Healthy Weight Loss (Reducing) Diet

Carbohydrate-rich Foods

• Unrefined cereals 

• Unpolished rice 

• Whole wheat bread

• Corn 

• Root crops

Note: Eat within the allowed number of exchanges

Protein-rich Foods

For Vegetarians

• Preferably legumes, nuts, grains

For Non-Vegetarians

• Fish, poultry, veal

Vegetables

• All, preferably leafy and watery vegetables like sweet potato (camote) tops, swamp cabbage (kangkong), spinach, cabbage, cucumber, eggplant, radish, horse radish (malunggay) leaves, Chinese cabbage (pechay), mustard, chayote, green papaya, sponge gourd (patola), bamboo shoots, tomatoes, parsley, broccoli, lettuce, bottle gourd (upo).

Fruits

• All, within the allowance

Beverages

• Unsweetened juices

• Low fat milk

Desserts

• Fresh fruits for desserts

Fat-rich Foods

• Vegetable oil just enough for frying and sautéing

Foods NOT Allowed

Carbohydrate-rich Foods

• Sweet baked products 

• Sweetened cereals 

• Sweetened root crops 

• Excess of allowance

Protein-rich Foods

• Pork and fatty meats

Fruits and vegetables

• None

Beverages

• Soft drinks 

• Chocolate drinks 

• Milk shakes 

• Alcoholic beverages

• Sweetened juices 

• Coffee, tea

Desserts

• Cakes 

• Pies 

• Ice cream 

• Candies, chocolates 

• Icing 

• Sweetened desserts 

• Sweet preserves 

• Canned fruits 

• Native cakes

Fat-rich Foods

• Animal fats 

• Lard, butter 

• Animal skin 

• French fries 

• Fried chips 

• Animal skin cracker (chicharon)

Note: For more Tips on Healthy Weight Loss (Reducing) Diet See Weight Loss (Reducing) Diet and Tips

 

Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.140 © 2003 Philippine Publishing House ISBN 971-581-013-6