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
