Avoid buying foods in bulk and shopping in warehouse-type stores if you can. Getting a good deal can lead to overeating. If you do buy large amounts of a food, divide it into smaller portion sizes and store what you will not use right away.
When you buy protein, choose:
- Lean ground turkey or chicken and skinless turkey or chicken breasts
- Lean meat such as bison (buffalo) and lean cuts of pork and beef (such as round, top sirloin, and tenderloin)
- Salmon or whitefish
- Egg whites and low-fat or nonfat dairy products
- Legumes, such as pinto beans, black beans, kidney beans, lentils, and garbanzo beans
FRUITS AND VEGETABLES
Buy plenty of fruits and vegetables. They will fill you up and provide vitamins, minerals, and other nutrients your body needs. Fresh ones are best. Remember though that most fruits have calories in them, so unlimited eating is not a good idea. If you buy them frozen or canned, make sure they do not have extra sugar or sauces added. Some buying tips:
- One medium-sized apple has only 72 calories.
- 1 cup carrots has only 45 calories.
- 1 cup of cut up cantaloupe melon has only 55 calories.
- Select canned fruits that are packed in water or juice, not syrup, and have no sugar added.
BREADS AND GRAINS
Choose healthy breads, cereals, and pasta, such as:
- Whole-grain breads and rolls, such as whole-wheat, pumpernickel, or 7-grain
- All bran, 100% bran, and Shredded Wheat cereals -- look for cereals with at least 4 grams of fiber per serving.
- Whole-wheat or other whole-grain pasta
Always buy real foods. Look for 100% fruit juice and whole food items. Choose foods with no extra sugar or salt and as few additives as possible.
Avoid processed foods. They are much more likely to:
- Be high in sugar and fats, which add calories
- Be low in whole grains and real fruit or vegetables
- Lack vitamins, minerals, and other important nutrients