Shopping Smart for Weight Loss

Produce
Fill your cart here! Make this the most important section of the store. Nonstarchy vegetables are very low in calories. A low-calorie diet is based on fruits and vegetables. They are high in fiber. Use them as a tool to help you feel fuller on fewer calories.

Meat, seafood, and deli

• Think lean:
  • Beef—loin, round, and extra-lean ground beef
  • Pork—loin
  • Lamb—leg
  • Poultry—white meat without skin
  • Seafood—items that are not breaded
• Remember portion size is 3 ounces cooked (the size of a deck of cards)
• Choose cuts with little fat marbling, and trim all visible fat prior to cooking
• Use low-fat cooking methods:
  • Bake
  • Broil
  • Grill
  • Microwave
  • Steam
  • Poach

Dairy

• Keep it skim or low in fat
• Choose skim or fat-free dairy products, instead of whole-fat products
• Choose lite, nonfat yogurt; some yogurt has added sugar
• Beware of cheeses that are high in fat; use strongly flavored cheese, such as Parmesan or feta, sparingly

Margarine

• Go lite
• Look for margarine that has 50 calories or less/serving (your best bet)

Grain foods

• Choose foods made from whole grains
• Use the following grains, which are lower in calorie density than those with less water content, such as breads, crackers, and ready-to-eat cereals:
  • Pasta
  • Rice
  • Barley
  • Oats
• Make sure that the grain product that you choose has whole wheat listed as the first ingredient on the label

Condiments

• Read the label
• Choose low-fat or fat-free varieties
• Use flavored vinegar, which is virtually calorie free

Frozen foods

• Choose carefully
• Know that your best choices are:
  • Frozen fruits
  • Frozen vegetables and vegetable medleys
  • Skillet-type dinners where the sauce is in a separate packet (only add one third of the sauce and use more vegetables)

Canned foods

• Avoid products with added sugar
• Choose canned fruits, vegetables, and beans, which are often good, time-saving choices
• Select canned fruits that are packed in water or juice instead of syrup

Sugar substitute—a good idea

• Look for Splenda® brand sweetener, which measures like sugar; check out www.splenda.com for tips and recipes

Snacks

• Choose healthful snacks that use fruits, vegetables, and whole grains
• Think “out with the bag”
• Limit high-calorie foods that are sold as snacks
• Read the labels
• Look at the serving size, servings/container, and calories/serving
• Know that low-carb, sugar-free, or fat-free products usually are not low in calories
• Understand that an item is considered low in fat if it has 5% or less of the daily value for this nutrient

Used with permission
Contributed by Judy Doherty, PC II, foodandhealth.com

Review Date 9/09
G-1070