Diet and Exercise Tips


What's In Your Cart?

Last updated Apr 25, 2009
Congratulations on your decision to take the trip to the grocery store! Of course food shopping takes a bit more thought and time than calling for take-out, but REST ASSURED
YOUR EFFORTS WILL BE REWARDED WITH A SMALLER WAISTLINE... and a fatter wallet!
Check out these shopping tips before you reach checkout:
1: PLAN AHEAD Before you go:
  • MAKE A LIST
  • Clear out your kitchen. Go through your pantries, cupboards and fridge, and toss out all of the junk stashed away. You'll need to make room for the healthy new fat- burning foods!
  • Choose some new, healthy recipes you want to try and include the ingredients in your shopping list (see our Recipes folder)
  • EAT! Don't let a growling stomach tempt you into high-calorie impulse purchases.
2: HEAD FOR THE PERIMETER  
  • Most grocery stores stock the freshest healthiest items (like produce, dairy and fresh meat, poultry and fish) around the perimeter of the store and the packaged and processed foods fill the center aisles.
  • Include a variety of fresh produce. Selecting a rainbow of colors will ensure the most cancer-fighting phytochemicals.
  • Look for lean turkey breast, chicken breast, pork tenderloin, and beef tenderloin for healthy protein sources. Refer to "Choosing Lean Meats" as a guide. * Your butcher is there to help! Don't be afraid to ask for lean cuts of meat to be ground for you to ensure that you're not getting any extra fat.
  • Fresh fish, like salmon, halibut, tuna, tilapia and cod are fantastic proteins! Fish are LEAN and CLEAN and rich in heart- healthy omega-3 fatty acids.
  • Stock up on EGGS, the gold standard of protein. Eggs are inexpensive and can be prepared so many ways! Just be sure to ditch the yolk most of the time because this is where all of the cholesterol is hiding.
  • When browsing the dairy case, choose skim or 1% milk to save tons of calories and grams of fat.
  • Say YES to YOGURT!  The low-fat and non-fat varieties are very good sources of calcium, phosphorous, riboflavin, and iodine, as well as live bacteria which has been found to significantly improve immune function.
Check out the Choose
 

2% FAT MILK  NONFAT MILK  


 
3: SAMPLE GROCERY LIST
 
  • Ground turkey, chicken or lean beef
  • Fresh fruit
  • Egg whites
  • Turkey or chicken breast
  • Skim milk or low-fat soy milk
  • Low-fat cheese, cottage cheese, or goat cheese
  • Low- or nonfat yogurt
  • Clear or broth-based soups or broths
  • Unsalted nuts
  • Unsalted air-popped popcorn
  • Sliced chicken, turkey breast, or fish
  • Flatbreads, pitas, wraps or Ezekiel bread
  • Meusli, whole grains or shredded wheat
  • Nonfat cooking spray or unsaturated oils
  • Lemon juice or balsamic vinegar
  • Brown, black, or mohagany rice

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