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.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.