Shopping List

Meats & Beans
Always look for leaner meats and even ask the butcher to trim the excess fat for you. If you buy poultry, buy white meat whenever possible as it is lower in fat. Canned fish, such as tuna and salmon - only the kind packed in water - is a good option if you need quick protein for a snack or recipe. Fresh or dried beans are best, but you can also benefit from canned and frozen, prepared without extra fats or butters.
Lean hamburger
Pork chops
Pork roasts
Steaks
Ham
Chicken - skin off - ground, whole and pieces.
Turkey - ground, whole and breasts
Deli meats that are lower in fat and reduced sodium
Fish, such as tuna, grouper, halibut, salmon, tilapia, cod fish, flounder, swordfish and red snapper
Shellfish, such as shrimp, scallops, mussels and crab
Black bean
Pinto beans
White beans
Other beans without added fats, such as ham or fatback
Vegetarian burgers

Grains & Cereals
Read the label to ensure that whole grains is listed as one of the first ingredients. The term multigrain is misleading.
Whole grain breads
Whole grain pasta
Whole grain cereal with more than 5 grams of fiber and less than 12 grams of sugar per serving
Oatmeal
Granola bars with less than 12 grams of sugar
Brown rice
Kasha
Millet
Couscous
Whole grain tortillas
Rice cakes
Whole wheat, low sodium crackers and saltines
Low-sodium pretzels
Whole grain frozen waffles

Milk & Dairy
Low-fat milk, soy or rice milk
Fat-free half and half or flavored creamers
Light tofu
Tempeh
Vegetarian fed eggs or pasteurized egg whites or those enriched with omega-3 fatty acids
Low-fat sour cream, cream cheese and hard cheeses
Low or fat-free yogurt, cottage cheese or puddings
Low-fat frozen yogurt or ice cream

Oils & Fats
Canola oil
Sesame oil
Olive oil
Walnut oil
Low-fat salad dressings, mayonnaise and sauces
Nuts, such as almonds, walnuts, mixed nuts, pecans, pine and soy
Seeds, such as pumpkin and flax
Low fat spreads, such as Promise margarine

Miscellaneous Foods
Balsamic and other vinegars
Bottled or flavored (no sugar) waters
Herbal, green or black teas
Mustard
Herbs and Spices - fresh or dried
Honey or molasses
Pure maple syrup
Low-sodium soy sauce
Reduced sodium salt
No-salt added catsup
Reduced-fat pizzas and frozen dinners.  Make sure that the sodium content is reduced. Frozen meals should contain no more than 600 - 800 milligrams of sodium; 300 to 400 calories and 12 grams of fat.