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Shopping Smart for Weight Loss

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Shopping Smart for Weight Loss

Produce
Fill your cart here! Make this the most important section of the store. Most vegetables are very low in calories and high in fiber. A low-calorie diet is based on fruits and vegetables. 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 a proper portion size is 3 ounces cooked (the size of a deck of cards)
  • Choose cuts with little fat marbling (trim all visible fat prior to cooking)
  • Use low-fat cooking methods:
    • Bake
    • Broil
    • Grill
    • Microwave
    • Steam
    • Poach

Dairy

  • 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 them sparingly)

Margarine

  • Go lite
  • Look for margarine that has 50 or fewer calories/serving

Grains

  • Choose foods made from whole grains
  • 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 of mayonnaise and salad dressings
  • 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 often are healthy, time-saving choices
  • Select canned fruits that are packed in water or juice, instead of syrup

Snacks

  • Choose healthful snacks that use fruits, vegetables, and whole grains
  • 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 always low in calories

 

Used with permission
Contributed by Judy Doherty, PC II, foodandhealth.com
Updated by Nutrition411.com staff

Review Date 2/14
G-1070

G_1070_Shopping_Smart_for_Weight_Loss_1.doc

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