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
2 comments:
Thanks for another great post. I'll have a more efficient grocery shopping trip next time.
Very helpful for sure, sometimes we just go to the grocery store and we just buy things that are harmful top our health.
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