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healthy meats, vegetables, and fruits

Tipsheet: Healthy Eating Starts With Healthy Food Shopping

Using a shopping list and keeping a well-stocked kitchen can help reduce the time you spend cooking healthy meals. Read the labels as you shop, and pay attention to serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie ones.

So, shop for quick, low-fat food items, and fill your kitchen cupboards with a supply of lower calorie basics like the following:

  • Fat-free or low-fat milk, yogurt, cheese, and cottage cheese
  • Light or diet margarine
  • Egg whites/egg substitutes
  • Whole-wheat sandwich breads, bagels, pita bread, English muffins
  • Soft corn tortillas, low-fat flour tortillas
  • Low-fat, low-sodium crackers
  • Plain cereal, dry or cooked
  • Rice, pasta
  • White-meat chicken or turkey (remove skin)
  • Fish and shellfish (not battered)
  • Beef: round, sirloin, chuck arm, loin, and extra-lean ground beef
  • Pork: leg, shoulder, tenderloin
  • Dry beans and peas
  • Fresh, frozen, canned fruits in light syrup or juice
  • Fresh, frozen, or no-salt-added canned vegetables
  • Low-fat or fat-free salad dressings
  • Mustard and catsup
  • Jam, jelly, or honey
  • Herbs and spices
  • Salsa


Healthy Weight Tip

Prepare a list of the groceries you need ahead of time, and stick to the list when you go to the store. This will keep you focused and can help prevent any spur of the moment, high-calorie purchases.

Looking for suggestions for healthy ingredients?

Cover image of the cookbookCheck out the ingredient list on the Keep the Beat™: Deliciously Healthy Eating Web site. The Web site features downloadable recipes, a searchable database, healthy shopping and cooking tips, an online community, videos, and information for the media.

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