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Guidelines on Overweight and Obesity: Electronic Textbook
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APPENDIX VI. PRACTICAL DIETARY THERAPY INFORMATION

A.1.a. Low-Calorie Shopping List

Make a shopping list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.

Dairy case

  • Low-fat (1%) or fat-free (skim) milk
  • Low-fat or reduced-fat cottage cheese
  • Fat-free cottage cheese
  • Low-fat cheeses
  • Low-fat or nonfat yogurt
  • Light or diet margarine (tub, squeeze or spray)
  • Reduced-fat or fat-free sour cream
  • Fat-free cream cheese
  • Eggs/egg substitutes
  • ______________________________
  • ______________________________
  • ______________________________

Breads, muffins, rolls

  • Bread, bagels, pita bread
  • English muffins
  • Yeast breads (whole wheat, rye, pumpernickel, multi-grain, raisin)
  • Corn tortillas (not fried)
  • Low-fat flour tortillas
  • Fat-free biscuit mix
  • Rice crackers
  • Challah
  • ______________________________
  • ______________________________

Cereals, crackers, rice, noodles, and pasta

  • Plain cereal, dry or cooked
  • Saltines, soda crackers (low sodium or unsalted tops)
  • Graham crackers
  • Other low-fat crackers
  • ______________________________
  • ______________________________
  • ______________________________
  • Rice (brown, white, etc.)
  • Pasta (noodles, spaghetti)
  • Bulgur, couscous, kasha
  • Potato mixes (made without fat)
  • Rice mixes (made without fat)
  • Other
  • Wheat mixes
  • Tabouli grain salad
  • Hominy
  • Polenta
  • Polvillo
  • Hominy grits
  • Quinoa
  • Millet
  • Aramanth
  • Oatmeal
  • ______________________________
  • ______________________________

Meat case

  • White meat chicken and turkey (skin-off)
  • Fish (not battered)
  • Beef, round or sirloin
  • Extra lean ground beef such as ground round
  • Pork tenderloin
  • 95% fat-free lunch meats or low-fat deli meats
  • Meat equivalents:
    • Tofu (or bean curd) 
    • Beans (see bean list)
    • Eggs/egg substitutes (see dairy list)
    • ______________________________
    • ______________________________
    • ______________________________

Fruit (fresh, canned, and frozen)

Fresh Fruit:

  • Apples
  • Bananas
  • Peaches
  • Oranges
  • Pears
  • Grapes
  • Grapefruit
  • Apricot
  • Dried Fruits
  • Cherries
  • Plums
  • Melons
  • Lemons
  • Limes
  • Plantains
  • Mango
  • Papaya
  • ______________________________
  • ______________________________

Exotic Fresh Fruit:

  • Kiwi
  • Olives
  • Figs
  • Quinces
  • Currants
  • Persimmons
  • Pomegranates
  • Anon
  • Caimito
  • Chirimoya
  • Guanabana
  • Mamey
  • Papayas
  • Zapote
  • Guava
  • Starfruit
  • Ugli fruit
  • Dried pickled plums
  • Litchee nuts
  • Winter melons
  • ______________________________
  • ______________________________

Canned Fruit (in juice or water):

  • Canned pineapple
  • Applesauce
  • Other canned fruits (mixed or plain)
  • ______________________________

Frozen Fruits (without added sugar):

  • Blueberries
  • Raspberries
  • 100% fruit juice
  • ______________________________

Dried Fruit:

  • Raisins/dried fruit (these tend to be higher in calories than fresh fruit)

Vegetables (fresh, canned, frozen)

Fresh Vegetables:

  • Broccoli
  • Peas
  • Corn
  • Cauliflower
  • Squash
  • Green Beans
  • Green Leafy Vegetables
  • Spinach
  • Lettuce
  • Cabbage
  • Artichokes
  • Cucumber
  • Asparagus
  • Mushrooms
  • Carrots or celery
  • Onions
  • Potatoes
  • Tomatoes
  • Green peppers
  • Chilies
  • Tomatillos
  • ______________________________

Canned Vegetables: (low sodium or no salt added):

  • Canned tomatoes
  • Tomato sauce or pasta
  • Other canned vegetables
  • Canned vegetable soup, reduced sodium

Frozen Vegetables: (without added fats):

  • Broccoli
  • Spinach
  • Mixed medley, etc.
  • Yucca
  • ______________________________

Exotic Fresh Vegetables:

  • Okra
  • Dandelions
  • Eggplant
  • Grape leaves
  • Mustard greens
  • Kale
  • Leeks
  • Boniato
  • Chayote
  • Borenjena
  • Plaintain
  • Cassava
  • Prickly pear cactus
  • Bamboo shoots
  • Chinese celery
  • Water chestnuts
  • Bok choy
  • Burdock root
  • Napa cabbage
  • Taro
  • Seaweed
  • Bean sprouts
  • Amaranth
  • Choy sum
  • Calabacita
  • Sea vegetables
  • Rhubarb
  • ______________________________

Beans and legumes (if canned, no salt added):

  • Lentils
  • Black beans
  • Red beans (kidney beans)
  • Navy beans
  • Black beans
  • Pinto beans
  • Blackeyed peas
  • Fava beans
  • Mung beans
  • Italian white beans
  • Great white northern beans
  • Chickpeas (garbanzo beans)
  • Dried beans, peas, and lentils (without flavoring packets)
  • Canned bean soup

Baking items:

  • Flour
  • Sugar
  • Imitation butter (flakes or buds)
  • Nonstick cooking spray
  • Canned evaporated milk—fat free (skim) or reduced-fat (2%)
  • Nonfat dry milk powder
  • Cocoa powder, unsweetened
  • Baking powder
  • Baking soda
  • Cornstarch
  • Unflavored gelatin
  • Gelatin, any flavor (reduced calorie)
  • Pudding mixes (reduced calorie)
  • Angel food cake mix
  • Other low-fat mixes
  • Other
  • ______________________________
  • ______________________________

Frozen foods:

  • Fish fillets— unbreaded
  • Egg substitute
  • 100 percent fruit juices (no sugar added)
  • Fruits (no sugar added) 
  • Vegetables (plain)
  • Other 
  • ______________________________

Condiments, sauces, seasonings, and spreads:

  • Low-fat or nonfat salad dressings
  • Mustard (Dijon, etc.)
  • Catsup
  • Barbecue sauce
  • Other low-fat sauces
  • ______________________________
  • ______________________________
  • Jam, jelly, or honey
  • Spices __________________________
  • ______________________________
  • Flavored vinegars
  • Hoisin sauce, plum sauce
  • Salsa or picante sauce
  • Canned green chilies
  • Soy sauce (low sodium)
  • Bouillon cubes/granules (low sodium)
  • Other
  • ______________________________

Beverages:

  • No-calorie drink mixes
  • Reduced-calorie juices
  • Unsweetened iced tea
  • Carbonated water
  • Water
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