Spectrum of Food Choices:

Choose in Moderation

• Nuts and seeds
• Olives
• Avocados
• Steamed, grilled or poached deep-water fish
• Lean poultry: white chicken or turkey meat without skin
• Low-fat dairy products
• White bread
• Refined-grain breakfast cereals
• White rice
• White pasta
• Fruit juice
• Alcoholic beverages
• Fat-free sugar-based bakery products
• Regular soft drinks and sugar-sweetened carbonated fruit drinks and beverages
• White sugar, brown sugar, syrup, candies, etc.

Food Spectrum Chart 
To keep track of your heart healthy dieting choices, print this out as a daily reminder. You will need the free Adobe Acrobat Reader to see this file. Download it here.

Dr. Dean Ornish
Preventive Medicine Research Institute
A nonprofit public institute dedicated to research, education and service  

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