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		Food Shopping Tips: Shopping Tips for a Healthy Lifestyle	Going food shopping? Check out our nutritionist's picks!
		Produce  Fruit:  vary 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 in abundance! Starchy vegetables:  corn, potatoes, peas & sweet potatoes, although nutritious, are higher in calories.  Aim for small portions (1 cup or less per meal).
Proteins 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. Fish: including 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 eggs Lean beef:  aim for 90% lean and limit to once per week or less Go meatless:  try bean burritos, veggie burgers or lentil stews
Dairy 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
Grains 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.
Cooking 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! Seasonings:  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.
Snacks 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

Individuals 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.