Food Shopping Tips:
Shopping Tips for a Healthy LifestyleProduce
selections for optimal nutrient intake. Choose fruits that are rich in
color like blueberries, cherries, oranges, peaches, etc.
- Non-starchy vegetables:include
salad greens, tomatoes, peppers, onions, cabbage, broccoli and others
are loaded with natural antioxidants and contain few calories. Eat them
- Starchy vegetables:corn,
potatoes, peas & sweet potatoes, although nutritious, are higher in
calories. Aim for small portions (1 cup or less per meal).
- Lean poultry:
skinless, boneless breasts & wings are low in saturated fat and
calories. Tip: cook extra at night and take to work the next day.
shellfish, are low in saturated fat and calories and contain healthy
omega-3 fatty acids. Vary your choices and limit those deemed high in
mercury, like swordfish, especially if pregnant. Check the FDA website
for up-to-date guidelines at http://www.fda.gov/.
- Eggs: choose egg whites or egg substitutes more often than whole eggsLean beef: aim for 90% lean and limit to once per week or less
- Go meatless: try bean burritos, veggieburgers or lentil stews
- Milk: choose skim or 1% cow's milk or fortified soymilk
- Yogurt: choose low-fat or lite to keep sugar and/or fat and calories reigned in
- Cheese: limit regular cheese. Choose low-fat or lite choices more often
- Bread:100% whole grain or whole wheat bread are high in fiber and more nutritious than white. Choose bread, pitas, English muffins, wraps, etc.
- Cereals: choose whole grain, high fiber, low sugar varieties. Oatmeal, bran flakes & shredded wheat are healthy choices
- Rice: choose wild or brown. Avoid boxed, flavored varieties.
- Fat free cooking spray
- Oils: choose olive, canola, flax, peanut & vegetable oils often, but in small quantities. 1 tsp contains 5 grams of fat.
- Vinegars: contain a lot of flavor and are nearly calorie-free. Try flavored!
when possible choose salt-free condiments such as lemon juice, black or
red peppers, garlic powder, basil, rosemary, etc. Read labels for
sodium content in bottled sauces & marinades and try to keep
<10%. Tip: take a set of your favorite condiments to work.
- Limit portion sizes and number of servings .
- Aim for low salt or no-added salt, lower calorie (~100 per serving) and low saturated fat (under 2 grams per serving).
- Examples: lite popcorn, whole grain granola bars, lite cheese sticks, 2-4 Tb unsalted nuts, fruit
A few last words of advice...
vary in their nutritional needs. This is a general shopping list. For a
personalized shopping list, make an appointment with one of our on-site
registered dietitians.*Please consult a medical or health professional before beginning any new exercise, nutritional or supplementation program.