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C O M PA R AT I V E L I S T O F
H I G H - A N D L O W- Y I E L D F O O D S

HIGH-YIELD FOODS LOW-YIELD FOODS

Whole Grains, Breads, and Rice

Whole grains (wheat, oats, barley, Croissants
millet) Fried rice
Whole grain breads, rolls, bagels, Doughnuts and pastries
crackers, and muffins Sweet rolls
Whole grain and high-fiber cereals Cookies
Whole grain pastas
Brown rice

Vegetables
Beans sprouts, broccoli, Brussels French-fried potatoes, fried
sprouts, cabbage, carrots, cauliflower, vegetables
corn, cucumbers, green beans, leafy Vegetables packaged in sauce
vegetables, legumes, mushrooms,
potatoes, summer and winter squash,
tomatoes, sweet potatoes, yams

Fruits
All fresh fruits, especially apples, Canned or frozen fruits, sweetened or
apricots, bananas, berries, cantaloupe, packed in syrup
citrus fruits, peaches, pears Fruit rolls
Natural fruit juices Fruit drinks
Canned or frozen fruits, unsweetened
or packed in water or juice

Proteins and Protein Substitutes

Eggs and egg whites, fish, lean meats, Hot dogs, luncheon meats, nuts,
legumes, tempeh, tofu sausage bacon, fried fish, fried poultry
 Dairy Products
Nonfat, skim, and 1% milk Whole milk
Nonfat products such as buttermilk, Whole milk products such as cheese,
cottage cheese, and yogurt cottage cheese, custard, milk shakes,
Soy milk (fortified) pudding, and ice cream
Nonfat ice milks and sherbets

Beverages
Water Sugared soft drinks
Herbal teas Alcoholic beverages