Macronutrients Continued (Diary, Meat and Beans, Oil)


Products in the dairy group include, milk, yogurt and cheese. Dairy products are excellent sources of Vitamin A and calcium, the nutrients that keep our bones strong and healthy. The only problem with the dairy group is that many of these products are high in saturated fat, the unhealthy fat that raises cholesterol and is linked to disease. The solution is to make healthier choices, by selecting products with reduced fat and using smaller portions of cheese and spreads. Food manufacturing has come a long way and you will be hard pressed to notice much of a difference between products that are made with reduced fat these days.



  • Substitute whole milk for 2%, 1% or fat-free.

  • Substitute regular yogurt for non-fat Greek yogurt (non-fat Greek yogurt is also a great substitute for sour cream).

  • Substitute regular spreads for reduced fat versions.

  • Hard cheeses typically have lower fat than soft cheeses.

  • Substitute regular ice cream for reduced fat versions.

  • Be careful selecting dairy products that are sweetened with added sugars.


    Meat and Beans 

    Products in this group include, meat, poultry, fish, beans, eggs and nuts. These foods are excellent sources of protein, iron, zinc and fiber. Beware that some of these foods contain high amounts of sodium and fat.


    • Choose lean or low-fat cuts of meat.

    • Avoid eating chicken with the skin.

    • Avoid processed meats (these have added sodium).

    • Substitute turkey or chicken for beef and pork products.

    • Examples (turkey/chicken sausage, turkey bacon, ground chicken, turkey burger)

    • Avoid using butter to prepare meals and select healthy oil instead.

    • Choose egg whites instead of whole eggs (the egg yolk is high in fat and cholesterol).

    • Eat three cups of beans per week, as they provide excellent fiber and protein.

    • Eat a handful of nuts or seeds per day, as they provide excellent polyunsaturated and monounsaturated fats.


    • Healthy Nuts: Almonds, Walnuts, Pecans, and Brazil Nuts.

    • Healthy Seeds: Hemp, Sunflower, Sesame, and Pumpkin.


    Condiments such as butter, salad dressings and oils belong to this group. Most oils are high in healthy fat (monounsaturated and polyunsaturated), but some oils are also high in saturated fats, the unhealthy fat that you want to avoid.

    olive oil

    The following have the lease amount of saturated fat:

    • Olive Oil

    • Canola Oil

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