CHOOSE - Lean cuts of meat with the fat trimmed,chickes and fish.
GO EASY - Shellfish such as tahong and talaba.
AVOID - Fatty cuts of meat, goose, duck, liver, kidneys, sausage, bacon, lechon, regular luncheon meats, hot dogs, cheeseburgers, adobong baboy and dinuguan.
CHOOSE - Skim milk, 1% fat milk,low fat yougurt, low fat cottage cheeses with no more than 3 grams of fat per ounce.
GO EASY - 2% fat milk, yogurt, part-skim ricotta, part-skim or immitation hard cheeses, lite cream cheese, lite sour cream.
AVOID - whole milk cream, whipped cream, hard cheeses, cream cheese, sour cream, kesong puti and queso de bola.
FATS and OILS
CHOOSE - Corn, olive, canola, sunflower, sesame, soybean and sunflower oils, margarine that has liquid vegetables oil as the first listed in ingredients and less than 2 grams of saturated fat per serving
GO EASY - Nuts, seeds, avocados, olives, peanut oil.