Posted by Health Handouts | Posted in Health Tips, Wellness Tips | Posted on 01-09-2010
Plan ahead – plan your meals for the week. Make a shopping list and stick to the list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.
Produce Section
Vegetables
o Broccoli
o Corn
o Cauliflower
o Squash
o Green beans
o Lettuce
o Cucumber
o Carrots or celery
o Onions
o Potatoes
o Tomatoes
o Green peppers
Fruit
o Apples
o Bananas
o Oranges
o Lemons /
o Limes
o Peaches
o Pears
o Grapes
o Grapefruit
o Apricots
o Cherries
o Melons
Breads, Muffins, and Rolls
o Bread, bagels, or pita bread
o English muffins
o Yeast breads (whole wheat, rye,
o pumpernickel or multi-grain)
o Corn tortillas (not fried)
o Low-fat flour tortillas
o Rice crackers
Cereals
o Plain cereal, dry or cooked
o Grits
o Oatmeal
Dairy Case
o Fat-free (skim) or
o low-fat (1%) milk
o Low-fat or decreased
o fat cottage cheese
o Fat-free cottage
o cheese
o Low-fat or decreased
o fat cheeses
o Fat-free or low-fat
o yogurt
o Light or diet
o margarine (tub,
o squeeze, or spray)
o Fat-free or decreased fat sour cream
o Fat-free cream cheese
o Eggs/egg substitute
o Soft (tub) margarine
o Mayonnaise, low-fat or fat-free
Meat / Poultry / Fish
o White meat chicken and turkey (skin off)
o Fish (not battered)
o Beef, round or sirloin
o Extra lean ground beef
o Pork tenderloin
o 95% fat-free lunch low-fat deli meats
Rice, Noodles, Pasta
o Rice (brown, white, etc.)
o Pasta (noodles, spaghetti)
o Bulgur, couscous, or kasha
o Potato mixes (made without fat)
o Polenta
Spices
o Flavored vinegars
o Salsa or picante sauce
o Soy sauce (low-sodium)
o Bouillon cubes/granules (low- sodium)