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Healthy Grocery Shopping

Healthy Grocery Shopping

When you go grocery shopping, start by making a list. Write down the things you will need to make healthier meals and snacks. When you get to the store, read food labels to help you choose foods that are low in fat, cholesterol, and sodium. Also look for foods that are high in fiber. Here are some ideas for healthy foods to buy.

Bread, Cereal, Rice and Pasta

Bread Loaves

  • Whole-grain breads and rolls.
  • English muffins and bagels.
  • Whole wheat pita bread.
  • Corn tortillas or rice cakes.
  • Oatmeal and high fiber cold cereals.
  • Rice and other grains, such as bulgar, couscous, corn grits, kasha and millet.
  • Spaghetti, macaroni and noodles.
  • Low-fat crackers, pretzels, and matzo.

Limit donuts, muffins and pastries.

Fruits and Vegetables

Fruits and Vegetables

  • Fresh fruit
  • Dried fruit
  • Canned fruit in light syrup
  • Fresh vegetables (try ready-cut to save time)
  • Frozen vegetables with no added salt
  • Canned vegetables with little or no sodium (check the label)

Limit coconut, olives, and avocados; vegetables in butter, cream or cheese sauce; and fruit canned in heavy syrup.

Meat, Poultry, Fish, Beans, Eggs and Nuts

Protein Group

  • Lean cuts of meat (trim all visible fat)
  • White meat chicken and turkey
  • Fresh fish or fish canned in water
  • Tofu or tempeh (soybean cakes)
  • Canned or dried beans and lentils
  • Egg substitutes (See also: The Egg Substitute Advantage)

Limit bacon, liver, luncheon meats, ground meat and fish canned in oil.

Milk, Yogurt and Cheese

Milk and Dairy Group

  • Nonfat or low-fat milk
  • Calcium-fortified soy or rice milk
  • Nonfat yogurt
  • Low-fat or nonfat cottage cheese and reduced-fat cheeses
  • Low-fat ice cream and nonfat frozen yogurt

Limit cream, whole milk, and powdered creamers.

Fats, Oils and Sweets

Olive Oil

  • Virgin Coconut Oil
  • Canola oil, olive oil, or liquid margarine (use sparingly)
  • Spray-on cooking oils and light or fat-free salad dressing and mayonnaise

Limit sweets and foods made with butter, palm oil, or hydrogenated fats.

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