Health Library ~ Family Medicine in Mullica Hill, NJ

All Material copyright Craig M. Wax, DO unless otherwise denoted.

Sensible Diet Choices

By Craig M. Wax, DO

 Avoid                                    Instead

Soda / cola                               Water
White Bread / rolls                    Wheat bread
Potatoes / pasta                         Vegetables
            White sugar                    Honey / raw turbinato
Candy                                    Fruit
            Grapes, watermelon          Grapefruit, oranges, apples
        Sugar ("kids") cereals            Fiber cereals / raisin bran
Pancakes / waffles                        Oatmeal
       Apple or cranberry juice      Grapefruit or orange juice
    Red meat                                 Chicken
Pork / bacon / sausage                  Turkey
        Shellfish                                Fish (tuna)
             Fats (butter)                  Unsaturated oils (olive)
Whole eggs / yolks                    Egg whites
Whole milk                     1% or skim milk
Cheese (high fat)                  Yogurt (low fat)
Canned foods                         Fresh foods

 Other hints
Avoid eating after 7:00 pm
Have a healthy breakfast, lunch and dinner
Drink lots of water ? 8 x 8oz. glasses per day
Dont forget to exercise ? 30 minutes per day
Think of pasta and potatoes as white, processed sugar ? use sparingly

  Quick meal idea
 Open a  can of tuna on a fresh salad

Craig M. Wax, DO, LLC of Mullica Hill, NJ provides information on health, nutrition, family medicine, preventive medicine, wellness, natural treatments, alternative medicine, integrative medicine, osteopathic medicine and just plain common sense.
Craig M. Wax, D.O., L.L.C. © 2014 ~ All Rights Reserved