***SHOPPING GUIDE

BREADS,
PASTA, RICE AND GRAINS

LOOK FOR

• Whole-Grain Pasta, couscous, Oat Bran, quinoa, barley oatmeal grits, Kasha, brown rice oat bran, crack wheat, wild rice
• Packaged mixes or prepared grain-based entrees, side dishes – usually have more sodium and fat

Cereal

LOOK FOR

• Whole-grain cooked and ready to eat cereal.
• Cereals with at least 3 grams of less of fat per serving
• Vitamin-and mineral fortified cereals
• Oatmeal and other hot cereals—they’re economical and nutrient-rich
• Low fat grain based cereal and fruit bars- a portable, nutritious breakfast or snack

CRACKERS AND COOKIES

LOOK FOR

• The Nutrition Facts panel on the label to compare
  Calorie, fat, fiber and sugar content
• Fat-free and low fat whole grain crackers, such as rice, oat, or barley cakes melba toast flat breads whole grain wafers, bagel chips and lavosh
• Cookies with moderate amounts of sugar and little fat, such as graham crackers, animal crackers, ginger snaps and fruit-filled bars (like figs)

FRUITS

Fresh and dried

LOOK FOR

• Nutrition information about fresh fruits on signs and flyers in the produce section of your grocery store.
• Vitamin C: in Kiwifruit, mangoes ,cantaloupe, cherrimoyo papayas guava honeydew melons tangerines oranges, grapefruit, star-fruit and strawberries.
• Vitamin A: in apricots, cantaloupe, mandarin oranges  mangoes nectarines persimmons papayas
• Potassium: in avocados, bananas, all melons papayas, dried frit, mangoes, oranges persimmons, strawberries, cherries, green grapes, and prunes
• Fiber: in all fruits, especially berries, guavas, mangoes, pears, plantains, pomegranates, rhubarb, and dried fruit.
• Note: Some dried fruits, such as prunes, raisins, and apricots are rich in iron.
• If sensitive to sulfites, read the label on dried fruit to see if sulfites are added to preserve color.

FRUITS

Canned, frozen, refrigerated, and  Juices

LOOK FOR

• Frozen fruits packed without sugar.
• Canned fruits packed in juice or light syrup
• Juice or juice blends that are 100% juice.
• Prune juice, a good source of iron.
• Unsalted tomato and vegetable juices and all fruit juices if on a sodium-restricted diet.

JELLIES AND FRUIT SPREADS

LOOK FOR

• Preserves, marmalades, jams and spreadable fruits.
• Fruit butters, such as apple, apricot, and peach
• Reduced-sugar jams, jellies, and preserves if limiting calories  (Weight Loss Management) Have about half the sugar of regular ones.

VEGETABLES

Fresh and Frozen

LOOK FOR

• Look for ways to add more vegetables to your meals. Choose plenty of fresh vegetables and plain frozen vegetables without sauces.
• Vitamin A: in dandelion, mustard, turnip, and collard greens, spinach, broccoli, beets, bok choy, carrots, kale, red bell peppers, winter  squash, sweet potatoes, Swiss chard, tomatoes and pumpkin.
• Vitamin C: in green, red, yellow bell peppers, tomatoes, Brussels sprouts, asparagus, broccoli, cabbage, cauliflower, spinach, kale, turnips, potatoes, beets, mustard and collard greens, kohlrabi, snow peas, rutabagas and sweet potatoes.
• Folic acid: in asparagus, broccoli, okra, beets, artichokes, green peas, and all green leafy vegetables, such as spinach, Brussels sprouts, romaine lettuce, and turnip greens.

LOOK FOR

• Fiber: in all vegetables especially corn artichokes, lima beans, Chinese cabbage, okra, peas, winter squash, yams parsnips and plantains.
• Edible seeds and/or skins for more fiber: potatoes, Zucchini, tomatoes and eggplant
• Cruciferous vegetables: collard, mustard, and turnip greens, Brussels sprouts, broccoli, broccoli rab, kohlrabi, cabbage, cauliflower, kale and rutabaga; may help reduce your risk of cancer.

CANNED VEGETBLES AND SOUPS

LOOK FOR

• Canned vegetables—quick and convenient sources of many vitamins and minerals, as well as fiber.
• One-dish, fast entrees:
  Minestrone and other hearty bean, pea, pasta and vegetable soups, chili, stews and baked beans.

Note: If sodium is restricted choose “no salt added,” low sodium, or reduced-sodium soups and vegetables
Cream soups are often high in fat and sodium. Read labels carefully

LEGUMES

{PEAS, LENTILS, AND BEANS}
dried, canned and frozen

LOOK FOR

• Split peas, black eyed peas, Kidney bens, navy beans, black beans, great northern beans, lentils, garbanzo(chick peas), lima bens, pinto beans, and baked beans for protein, fiber, iron, folic acid and  minerals
• Tofu (soybean curd); a high-protein, cholesterol-free meat substitute; some tofu has added calcium.
• Reduced-fat or vegetarian baked and refried beans.

Note:
Fiber in lentils and beans may help lower blood cholesterol and reduce the risk of some types of cancer.
Cooked dry beans are inexpensive meat substitute or extender.
Canned and frozen bens save time. Rinse canned beans if you need to watch your sodium intake.

NUTS AND NUT BUTTERS

LOOK FOR

• Nut butters, especially reduced-fat varieties- a more nutritious substitute for butter or margarine as a spread
• Reduced fat and regular peanut butter—2 tablespoons contain 120-150 milligrams of sodium, not excessive unless sodium is restricted. If so choose unsalted peanut butter.
• Oil-on top or “natural” nut butters for less saturated fat.

FISH AND SEAFOOD

LOOK FOR

• Fresh fish that is moist and firm, has no fishy smell, and has bright eyes and red gills.
• Frozen, unbreaded fish fillets, pieces, or steaks
• Canned fish with soft edible bones, such as sardines and salmon, for calcium.
• Fresh fish, frozen fish without breading, and water packed canned fish are lowest in fat and calories
• Salmon, tuna, mackerel, rainbow trout, sea trout, blue fish, herring, bonito, pompano, and anchovies all contain protective, heart-healthy omega-3 fatty acids
• Fresh and salt- free canned fish: best choices for sodium restricted diets.

Note:
Shellfish including shrimp, crayfish, and lobster are higher in cholesterol than other fish but very low in saturated fat.

Smoked salmon (lox) and other smoked fish are high in sodium.

Breading and frying raises fat, calorie, and sodium levels.

Cocktail sauce is a fat-free condiment for seafood, while tartar sauce can be high in fat. Both tend to be high in sodium.

POULTRY

LOOK FOR

• All types of poultry, including chicken, turkey, Cornish game hens, duck, quail, pheasant, and quail.
• Table-ready rotisseried or roast chicken or turkey breast
• Ground turkey and chicken. Check the label for fat content; ground turkey or chicken may include skin.
• Note:White meat of poultry (breasts) has less fat than dark meat (thighs, wings, or legs).
• Half the calories in poultry are in the skin. Buy skinless parts or remove the skin before eating.
• Whole or split chickens are often les expensive than fresh
• Rotisserie chicken and self basting turkey tend to be high in sodium
• For food safety, rinse raw poultry and cook it thoroughly.  Use a separate cutting board for raw poultry.

BEEF, PORK, LAMB
AND VEAL

LOOK FOR

• Lean, well trimmed cuts of beef: flank, sirloin or tenderloin, round, T-Bone, porterhouse, or cubed steak; round, rib, chuck, or rump roast; and 90% lean ground beef
• Lean, well trimmed cuts of pork: fresh, canned, cured or boiled ham; Canadian bacon; and pork tenderloin, loin chops and roasts and rib chops and roasts.
• Lean well trimmed cuts of lamb and veal: lamb roast, chop or leg; and veal chops, cutlets and roasts
• Meat graded Select or Choice.

Note:
One pound of boneless lean meat should yield about four 3-ounce servings when cooked

Trimming visible fat from meat can cut the fat content considerably.

Lean Beef, pork and lamb contain about the same amount of cholesterol as skinless poultry and slightly more cholesterol than fish.

Higher fat meats include pork spare ribs, ground pork most sausages, and bacon

Meats graded Prime are higher in fat than meats graded Choice or Select.

Do not let meat juice drip on other foods in the shopping cart or grocery bags.

Refrigerate or freeze fresh meat immediately. Use refrigerated meat within 3-5 days, ground within 1-2 days.

DELI PRODUCTS
AND PACKAGED MEATS

LOOK FOR

• Lean sliced meats such as lean roast beef, turkey, and lean ham
• Fat-free or reduced-fat hot dogs and sausages.
• Processed luncheon meats with less than 3 grams of fat per ounce—labeled fat-free or low fat
• Reduced-sodium varieties of cold cuts and sausages or plain roast beef turkey, or chicken breast if on a sodium-restricted diet
• Deli salads that do not use mayonnaise or sour cream as a dressing.

Note:
Compare Nutrition Facts Information on packaged luncheon Meats.

Most regular sausage products including hot dogs, and cold cuts, are high in sodium

Turkey and chicken franks do not always have less fat or calories than beef franks.

Canadian bacon is much lower in fat than regular bacon

Pasta, bean and cucumber salads in vinegar dressings have less fat and calories than ones in creamy dressings.

EGGS,
LIQUID EGG BEATERS
LIQUID EGG WHITES

LOOK FOR

• Fresh, clean, un-cracked eggs kept in a refrigerated case.
• Liquid Egg beaters and Egg whites  ready-prepared in cartons and Pasteurized.

Note:
Plan for no more than four egg yolks per week per person. Each yolk has about 210 milligrams of cholesterol.

Two egg whites,  (1/4 cup) Liquid, or egg beaters can replace one whole egg in many recipes.

For food safety reasons, avoid eating soft cooked or raw eggs in beverages, meringues, and salad dressings.

DAIRY PRODUCTS

LOOK FOR

• Skim and low fat products, including skim milk, 1% fat milk, evaporated skim milk, nonfat dry milk, and nonfat or low-fat buttermilk, and non or low fat buttermilk (unless on a sodium restricted diet).
• Products with 2% milk fat, including 2% milk fat acidophilus milk, and 2% fat buttermilk.
• Non-fat or low fat cottage cheese, fromage blanc, ft free cream cheese; all fat-free and low fat cheese products containing 3 grams of fat or less per serving.
• Low fat or part-skim ricotta, part skim mozzarella, scamorze;  goat, string, feta, light cream, Neufchatel, creamed cottage, grated Parmesan cheese; all cheeses containing 5 grams of fat or less per serving
• Reduced-fat, light, or fat-free sour cream or sour half and half
• Low fat and non-fat yogurt:  For fewer calories, yogurt made with non-caloric sweeteners.
• Lactose-reduced milk for those with lactose intolerance

Note:
For regular cream cheese and cheeses with 8 or more grams of fat per ounce use only small amounts.

Some fruit yogurts are highly sweetened with lots of sugar. Add fresh fruit to plain yogurt for  nutrient and flavor by adding cinnamon and vanilla with fewer calories

Replace cream in recipes and in coffee with evaporated skim milk or low fat creamers.

Sour cream substitutes in chilled foods can be  made with nonfat or low fat g\yogurt, sour cream, and cottage cheese (whipped).

VEGETABLE OILS AND COOKING FATS

Use all oils and fats in moderation; all are high in calories and fat.

LOOK FOR

• Safflower, sunflower, corn, sesame, and soybean oil: all contain primarily polyunsaturated fat.
• Olive, canola, rapeseed, and peanut oil; all contain primarily monounsaturated fat.
• Nonstick cooking sprays, including olive oil and butter-flavored sprays.

Note:

A new oil that is great for weight management is  ENOVA a combination of canola and soy. It is great for cooking and salad dressing and doesn’t absorbed and stored to contribute to weight gain. Watch out for  “Hydrogenated”  fat, that means that the liquid fat has been changed to a solid fat such as margarine and shortening.  This can contribute to trans-fat which works similar to saturated fats in cholesterol and heart disease.

Use small amounts of almond, sesame, walnut chili, garlic or mushrooms to add flavor to foods.

Nonstick cooking sprays reduce the need for oil to keep food from sticking.

SALAD DRESSING

LOOK FOR

• Fat free salad dressing—less than 0.5 grams of fat per 2 tablespoon serving
• Low-fat salad dressings—3 grams or less of fat per 2 tablespoon serving
• Light salad dressing—half the fat of regular dressing.

Note:

Fat-free does not mean calorie-free. Many fat free dressings have calories from sugar, starch, or thickeners.

Read the labels and compare.

To cut fat and calories, use lower-calorie dressings or smaller amounts of regular dressings.

Use low calories dressings to make marinades for meat, poultry and vegetables

Fruit or herb vinegar with a bit of oil makes a tasty vinaigrette dressing.

BUTTER AND MARGARINE

LOOK FOR

• Soft tub margarines or spreads or squeezable bottles with liquid vegetable oils or water as the first ingredient on the label.
• Regular butter and margarine have about 100 calories per tablespoon; spreadables have about 80 calories; whipped varieties have about 70 calories; light ones have 50-60 calories

Note:

“Benecol and Control” are spreads made to lower cholesterol.

Saturated fats tend to raise blood cholesterol; monounsaturated fats tend to lower it. 

FROZEN MEALS AND ENTREES

LOOK FOR

The Nutrition Facts panel

• on the label to  make wise food choices. Frozen meals and entrees vary widely in serving size and nutrient content.
• Full meal should be less than 15 grams of fat, 400 calories or less and less than 800 mg of sodium.
• Most frozen meals do not have a full serving of vegetables
• Adding a fresh green salad, bread, skim milk or low fat milk enhances the nutritional value of meals with frozen entrees.

DESSERTS

LOOK FOR

• Angel food cake, sponge cake, shells lady fingers, gingerbread and other plain or low-fat cakes and baked goods.
• Small single-servings are better than jumbo sizes.
• Frozen fruit or juice bars made with 100% fruit or juice
• Low fat or light ice cream and frozen yogurt with 3 grams or less of fat. Non-fat varieties are also available
• Frozen fudge bars and puddings pops to provide extra calcium for les than 100 calories per serving
• Select sugar-free gelatin if watching calories and sugar
• Prepare pudding mixes with skin milk and look for low-fat or fat-free prepared puddings, custard and flans.