Choose more often Choose less and eat/ drink less often Whole grain bread, whole grain biscuits Chocolate and sweets Steamed plain bun (Chinese style), plain bun, french bread Cream cake Sandwich (whole grain bread, more vegetables and no butter or mayonnaise) Cookies, sweet biscuits Soda crackers, plain biscuit sticks Sweet bun, hotdog Unsweetened corn-flakes Instant noodles, cup noodles Plain cake (no cream) fried dim sum (e.g. spring roll) Fresh vegetables (tomato, celery) Sausage, luncheon meat, potato chips, french fries Fresh fruits (apple, banana, grapes) Fried chicken wing, fried fish balls, dry salted pork, salted seaweed Sweet corn Soft drinks, sweetened drinks, milk tea, coffee Sweet potato Whole milk Plain water, plain tea Ice-cream Pure fruit juice Boxed drinks (food flavored) Unsweetened or low-sugar soymilk Salad dressing, mayonnaise Skimmed or low-fat milk cheese, yogurt Deep fried tofu Tofu fa Salted peanuts or almond with added oil Boiled or tea egg   Nuts (no oil added), e.g. dry roasted almonds   Raisins, dry Plums