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Grocery Shopping Guidelines
STARCHES
These products are generally low in fat. Foods made
from whole grains are good sources of fiber and
vitamins and minerals.
Breads
- Whole wheat flour, whole wheat, stone ground wheat, or whole
meal as the first ingredient
- Less than 2 grams of fat per serving
- At least 2 grams of fiber per serving
Grocery Shopping Guidelines
STARCHES
These products are generally low in fat. Foods made from whole
grains are good sources of fiber and vitamins and minerals.
Crackers, Cereals, and Snacks
- Less than 5 grams of total fat per serving, no trans fat,
low saturated fat
- High fiber cereals containing at least 4 grams of fiber per
serving
- Made with whole grains
- Low sugar: Less than 10g per serving
Grocery Shopping Guidelines
MILK PRODUCTS
These products are a good source of calcium, protein, and
many other important vitamins and minerals, although they can
be high in saturated fats which can raise cholesterol levels.
Milk
- Fat free
- Low-fat
- Reduced fat
- Nonfat dry milk powder
Yogurt
- Low-fat or non-fat yogurt (whole fat is okay for kids)
- Unflavored no sugar added, fruit flavored lite or light varieties
- Less than 5 grams fat per 6-8 ounce serving
Grocery Shopping Guidelines
FRUIT
Fruits provide many essential vitamins and minerals. They are
very low in fat and an excellent source of fiber. They are
associated with decreased cancer development and lowered
risk of heart disease.
- Choose whole fresh fruit
- Canned fruits in juice are fine, but limit intake of the juice they
are packed in
- Choose juice that is 100% juice
Grocery Shopping Guidelines
VEGETABLES
Like fruits, vegetables provide many essential vitamins,
minerals, and fiber. They are low in fat, and are
associated with less cancer development and lower risk
of heart disease.
- Choose fresh vegetables
- Canned vegetables are high in sodium, unless
specified
- Frozen vegetables are good, most are low in sodium
- Vegetables in sauces are significantly higher in sodium
and possibly fat
Grocery Shopping Guidelines
PROTEIN
Proteins serve as building materials for growth and repair of body tissues.
Cooked dried beans and peas are excellent low fat protein sources.
*Items higher in sodium
Meat
- Choose leaner cuts of meat with little marbling
- Look for select or choice grades
Grocery Shopping Guidelines
PROTEIN
Proteins serve as building materials for growth and repair of body tissues.
Cooked dried beans and peas are excellent low fat protein sources.
*Items higher in sodium
Fish
- A low fat protein source
- Look for fresh or frozen fish or shellfish without breading
- Choose canned tuna or salmon packed in water
- Choose fish high in Omega-3 Fatty Acids: Salmon, Tuna,
Mackeral, Herring, Lake Trout
Grocery Shopping Guidelines
PROTEIN
Proteins serve as building materials for growth and repair of body tissues.
Cooked dried beans and peas are excellent low fat protein sources.
*Items higher in sodium
Poultry
- Look for poultry without breading or the skin
- Try ground turkey or chicken
Limit:
Duck, goose, processed poultry products such as
turkey bologna, turkey hotdogs and chicken franks
Grocery Shopping Guidelines
PROTEIN
Proteins serve as building materials for growth and repair of body tissues.
Cooked dried beans and peas are excellent low fat protein sources.
*Items higher in sodium
Processed Meats
Some luncheon meats are high in sodium and fat- check the
LABEL. Lower-fat and reduced fat does not mean the product is low
in fat (just lower in fat than the “regular” version). The leanest meat
choices are low in saturated fat, the fat that can raise cholesterol.
- Less than 5 grams of fat per ounce
- No more than 400 mg of sodium per serving
Grocery Shopping Guidelines
PROTEIN
Proteins serve as building materials for growth and repair of body tissues.
Cooked dried beans and peas are excellent low fat protein sources.
*Items higher in sodium
Cheese
- Part or all skim milk cheeses
- Less than 5 grams of fat per ounce
- Less than 250 mg sodium per ounce (natural cheese has less
sodium than processed cheese)
Grocery Shopping Guidelines
FATS
LIMIT all fats. Read labels, fat free does not mean calorie free. A little
fat at each meal is good.
Margarine This product is 100% fat and all calories come from the fat.
- A brand that lists liquid oil as the first ingredient. Better oils would
be olive or canola oils
- If water is the first ingredient, as in diet margarine, a liquid
vegetable oil should be the second ingredient
- Liquid and soft tub margarines
Grocery Shopping Guidelines
FATS
LIMIT all fats. Read labels, fat free does not mean calorie free. A little
fat at each meal is good.
Oils
- Vegetable oils are more heart healthy than solid fats
- Monounsaturated oil, the preferred oil
Grocery Shopping Guidelines
COMBINATION FOODS
Frozen Entrees
- Often are not nutritionally adequate (try adding fruit or a salad and
low fat milk to help balance the meal)
- Look for no more than 12 grams of fat per serving
- Look for less than 800 mg sodium per serving
- Look for less than 100 mg of cholesterol per serving
Grocery Shopping Guidelines
COMBINATION FOODS
Soups
- Many are high in sodium, look for 500 mg of sodium or less per
serving
- Look for 5 grams of fat or less per serving as stated on the label
Grocery Shopping Guidelines
Should You Buy Organic?
Why Eat Organic
- organic foods are not treated with synthetic pesticides or
fertilizers, and animals raised organically are not given
hormones or drugs to promote more rapid growth
- genetically modified organisms are not used on any organic
farms.
- research has indicated that organically produced foods are
safer, more nutritious, and earth friendly.
Grocery Shopping Guidelines
Should You Buy Organic?
The Dirty Dozen
peaches, apples, sweet bell peppers, celery, nectarines,
strawberries, cherries, lettuce, imported grapes, pears, spinach,
potatoes
The Not-So-Dirty Dozen
The bottom 10 on this list of 45 items were onions, avocados,
frozen sweet corn, pineapples, mangoes, asparagus, frozen sweet
peas, kiwi, bananas, cabbage, broccoli, and papaya
Grocery Shopping Guidelines
Should You Buy Organic?
Organic Foods: Practical Application
- Infants, Children, and Pregnant Women should consider more
organic choices
-Buy local produce whenever possible
- Consider buying Organic when you want foods on the “Dirty
Dozen” list
- Wash and scrub all produce under streaming water
- If not organic, consider removing the peal
- Remove outer leaves of leafy vegetables
- Discard cut produce if it’s been out of the refrigerator for 4 hours
or more
-Trim visible fat and skin from meat and poultry
- Eat a variety of fruits and vegetables
Encouragement
• One size does not fit all
- modify for your lifestyle
• Slow and steady wins the race
- gradual changes
• If it’s not broke, don’t fix it
- keep up the good work
• I’ll try anything once. Twice if I like it.
- try something new
• Have fun!