Healthy Eating
SHOPPING FOR A HEALTHY DIET: A Shopping Guide For Good Health


REDUCING FATS AND CHOLESTEROL

Grocery   Poultry
applesauce   chicken, skinless
flour tortillas   chicken, skinless
graham crackers   ground chicken
jam, fruit spreads   ground turkey
ketchup, mustard   turkey
lowfat salad dressing   Frozen
nonfat dry milk   egg substitutes
nonstick cooking spray   frozen yogurt
olive and vegetable oil   ice milk
pretzels   pancakes, waffles
soft tub margarine   sorbet
tomato sauce, salsa   Fresh Seafood
water packed tuna   haddock
Deli   lobster, shrimp
lean boiled ham   salmon
lowfat cheese   Pasta and Rice
sliced turkey   brown rice
Lean Meats   long-grain rice
lean ground beef   macaroni
pork cutlets   rice pilaf
sirloin   spaghetti
top round   spinach noodles
veal   whole wheat noodles
lowfat cheese    
     


GETTING CALCIUM

Dairy Products   Grocery
cheese   calcium-fortified breakfast bars
cottage cheese   calcium-fortified cereals
milk   calcium-fortified juices
ricotta cheese   fresh or canned salmon, sardines
yogurt   soybeans, tofu
Fresh Vegetables    
dark leafy green vegetables    
Baked Goods    
calcium-fortified breads    
     


INCREASING DIETARY FIBER

Fresh Fruits   Fresh Vegetables
apples   broccoli
bananas   carrots
grapes   cucumbers
grapefruit   lettuce
oranges   onions
Dried Fruits   peas
apricots   potatoes
dates   spinach
prunes   tomatoes
raisins   turnip
Cereals   winter squash
whole grain hot cereals   Baked Goods
oatmeal   whole grain breads, rolls, bagels
whole grain cereals   whole wheat english muffins
Legumes   wheat germ
dried beans   whole wheat flour
lentils   Snacks
split peas   unbuttered popcorn
chick peas   whole grain crackers
bran cereals    
     


LIMITING SODIUM

Grocery   Canned Fruit
bread sticks   apricots
honey, syrup, sugar   fruit cocktail
rice cakes   mandarin orange segments
taco shells   peaches
unsalted crackers   pears
unsalted nuts   pineapple
plain popcorn   Frozen Vegetables
Fruit Juices   broccoli
apples   carrots
cranberry   corn
orange   green beans
pineapple   onions
grapefruit   spinach
prune   Fresh Meats, Poultry, and Seafood
     


ALWAYS READ THE NUTRITION FACTS ON EACH PRODUCT LABEL