The Grocery Shopping Guide

You’ll gain a healthier pantry by following the following grocery shopping guidelines! Purchase mostly “whole” foods and avoid excess processing and packaging. Also please don't be fooled by terms like "natural" and "organic." All added sugars are from a "natural" source, so moderation shoulde used with "all-natural" cookies and similar products that may have an artificial coloring or flavoring!

1. Shop mostly around the perimeter
2. Avoid bags, boxes, pouches, wrappers, and other forms of packaging, in general
3. Make a list; don’t wander down certain aisles (you know, that one with all the chips and cookies ;-)
4. Choose wisely from the following groups:

Produce
- All fresh produce are good choices—even potatoes are good in moderation!
- Choose types that you will actually eat
- Pre cut and/or washed is fine. Make it easy on yourself!
- Bananas, bagged apples, bagged grapefruit, broccoli, sweet potatoes and spinach give you a lot of bang for your buck!
- Try frozen fruits and veggies without added sugar or sauces—they are usually an economical choice!

Grains
- Look for the word “whole” in the ingredients section of breads, pastas and cereals
- Whole kernels intact are even better: brown rice, quinoa, old-fashioned rolled or “steel-cut” oats
- At least 3g fiber per serving
- Less than 10g of sugar per serving of cereal
- Avoid pastries, cakes, cookies, etc.

Protein
- Choose “lean” types, with less than 5g of fat per 4 oz serving
- Chicken, fish, shellfish, 96% lean ground beef, top round roast (beef), center-cut pork tenderloin, eggs, egg whites, beans and soybeans all fit
- Avoid forms that are high in saturated fat and/or high in processing (salt and nitrates)

Dairy
- Choose “lean” types, with <5g fat per serving b. Low-fat cheese sticks, low-fat cheddar, ground Parmesan/

- Romano, low-fat milk, low-fat yogurt, low-fat cottage cheese

Fats
- Choose plant and fish sources
- Choose “whole” forms—Nuts, olives, fish. Cooking with oil is preferable to cooking with butter or lard. Use PAM whenever possible

Bring a Lunch—Fast and Fit

A simple lunch sandwich at a deli can easily provide more than half your daily needs for Calories and fat. Try these ideas for a healthy lunch that will help you reach your goals!

1. Sandwiches/Wraps
Bread: Use a whole grain product, like whole wheat or rye bread, South Beach® tortilla wraps, or corn tortillas.

Meat/Protein: Grilled/baked chicken (made in bulk on the weekend); Peanut or Almond Butter—Tuna or Salmon Packet

Cheese: Cabot 50% or 75% light—babybel laughing cow light cheese—one slice of regular cheese

Spreads: Avoid Mayo—Choose Hummus—Mustard—Light Mayo

2. Salad*
Lettuce: Any kind you like: my favorites are spinach, romaine and arugula

Meat/Protein: Grilled Chicken—hrad-boiled egg—packet of salmon or tuna—low-fat cheese—2-4Tbsp of almonds, pecans or walnuts

Dressing: Newman’s Own light dressing (I like Asian Sesame and Balsamic)—spray dressing (Wishbone; Newman’s own)

3. Dairy and Fruit*

Dairy: Low-fat plain yogurt—light yogurt—low-fat cottage cheese
Fruit: Berries—Nectarine—light canned fruit
Avoid pre-fruited yogurt and pre-fruited cottage cheese

4. Steamable Vegetables and Fish*

Vegetables: Many companies are making vegetable packages that can be steamed in the bag

transfer to bowl and add one wedge of babybel laughing cow light cheese if you like creamy veggies

Fish: Add a packet of salmon or tuna

5. Large casserole or soup prepared on the Weekend

It may be convenient to make a large, healthy casserole or stew on the weekend and take a portion with you to work each day; these foods can also serve as quick meal when you get home!

Try making a healthy lasagna, beef stew or rice and beans!

6. Frozen Meals

Here are some of the best frozen meal choices: Low in saturated fats (2.5g or less); lower in sodium (700mg or less); low in added sugars (5g or less); decent protein content (15g or more). Several of the Kashi® and Healthy Choice® meals meet these guidelines

If there is a brand you like, try going to http://www.calorieking.com/ to check the nutritional value

*These options may be low calorie