Shopping Smart for Weight Loss

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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 and can be used as a tool to help you feel fuller on fewer calories.

Meat, seafood and deli – think lean
• Beef: loin, round, extra-lean ground beef
• Pork: loin
• Lamb: leg
• Poultry: use white meat without skin
• Seafood: choose items that are not breaded
• Remember portion size should be 3 ounces cooked, which is 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.
• Choose light, nonfat yogurt – be aware of yogurt that has added sugar.
• Beware of cheeses that are high in fat. It is best to use strongly flavored cheese, such as Parmesan or feta, and use sparingly.
Margarine – go light
• Your best bet for margarine is light margarine in a tub. Look for one that is 50 calories or less per serving.
Grain foods - keep them whole
• Grains that you cook, e.g., pasta, rice, barley and oats, are lower in calorie density than those with less water content such as breads, crackers and ready-to-eat cereals.
• Grain products should have whole wheat listed as the first ingredient on the label.
Fiber - a good idea
• Go for higher fiber foods at every meal - whole grain cereal, oatmeal, salads, cooked beans, brown rice - fiber is your friend to keep you feeling full!
Condiments – read the label
• Choose low-fat or fat-free varieties.
• Flavored vinegar is virtually calorie-free.
Frozen foods – choose carefully
• The best bets in the freezer are:
• frozen fruits
• frozen vegetables and vegetable medleys
• skillet-type dinners where the sauce is in a separate packet (only add 1/3 of the sauce and use more vegetables)
Canned foods – avoid added sugar and salt
• Canned fruits, vegetables and beans are often good, time-saving choices.
• For canned fruits, choose products that are packed in water or juice instead of syrup.
Snacks – think out with the bag
• Choose healthful snacks that use fruits, vegetables and whole grains.
• Think, “out with the bag” and limit high-calorie foods that are sold as snacks.
Read the label
• Be aware of serving size and servings per container.
• Be aware of calories per serving.
• An item is considered to be low in fat if it has 5% or less of the daily value for this nutrient.
• Many items that are labeled “low-carb,” “sugar-free” or “fat-free” are not usually low in calories.

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