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EAST MILTON, MA

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Shopping Tips for a Healthy Lifestyle
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Food Shopping Tips:
Shopping Tips for a Healthy Lifestyle


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 eggsLean beef: aim for 90% lean and limit to once per week or less
  • Go meatless: try bean burritos, veggieburgers 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

A few last words of advice...

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.

*Please consult a medical or health professional before beginning any new exercise, nutritional or supplementation program.

For additional diet information, please see the Wellness Director
to set up an appointment with our registered dietitian or
click here to request more information.

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