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BeActiveYork
Food and Cooking - Diane Harlow
Heart Healthy Shopping Tips
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| Focus on Whole Grains |
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Breads- whole wheat, rye, pumpernickel, rolls, bagels, English muffins, pita breads
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Low fat crackers
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Soft tortillas, corn or whole wheat
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Hot and cold cereals
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Pasta-especially whole wheat
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Rice - brown, wild, basmati, or jasmine
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Grains -bulgur, couscous, quinoa, barley, hominy, millet
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Fruit and Vegetable Group-Remember to focus on Variety and Color
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Fruits: any fresh, canned, dried, frozen, without added sugar
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Vegetables: any fresh, frozen without cream or cheese sauce, low sodium canned
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Fresh or frozen juices, without added sugar
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Milk
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Fat free, 1 % milk or Skim Plus/Extra |
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Cheese (3 grams of fat or less per serving) |
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Lowfat or nonfat yogurt |
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Meats
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Lean cuts of meat |
Beef: eye of round, top round, sirloin
Pork: tenderloin, sirloin, top loin
Veal: shoulder, ground veal, cutlets, sirloin
Lamb: leg-shank
Lean or extra lean ground beef
Chicken or turkey, white or light meat (remove skin)
Luncheon meats- 95% to 99% fat free
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| Fish |
Fish (most white meat fish is very low in fat, saturated fat and cholesterol)
Tuna, light meat canned in water
Shellfish* (shrimp, scallops, crab)
*Shellfish is very high in cholesterol. Limit the amount you choose/eat.
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Beans & Eggs |
Dry peas and beans (black-eyed peas, chick peas, kidney beans, lentils, navy beans, soybeans, split peas)
Peanut butter, reduced fat
Tofu (soy bean)
Eggs, egg whites, egg substitutes
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Fats and Oils |
Margarine -soft, diet, tub, or liquid –Trans fat free
Vegetable oil -canola, olive, peanut
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Sweets and snacks
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Low fat cookie: animal crackers, devil's food cookies, fig and other fruit bars, ginger snaps, graham crackers, vanilla or lemon wafers
Angel food cake or other lowfat cakes
Low fat frozen yogurt, ice milk, fruit ices, sorbet, sherbet
Pudding (make it with fat free or 1% milk), gelatin desserts
Popcorn without butter or oil, pretzels, baked tortilla chips
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Miscellaneous/Condiments |
Herbs
Spices
Non-stick cooking spray
Imitation butter (flakes or buds)
Reduced calorie or fat-free salad dressing
Reduced fat or non-fat sour cream
Reduced fat or non-fat mayonnaise
Mustard
Horseradish
Ginger
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Garlic
Catsup
Vinegar
Lemon juice
Lime juice
Jelly or jam
Sodium-free salt substitute
Salsa or picante sauce
Low-fat soup- broth or tomato-based, bean soup, vegetable, minestrone
Spaghetti sauce
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