Produce Department: The best choice among fruits, veggies and juices are in the produce department; fresh, whole fruits and veggies. Drink no more the ¾ cup 6 ounces of juice at a meal. Juices have the natural sugar from fruit, but lack fiber of fresh fruit. Dried fruits are concentrated source of carbohydrates- 2 Tablespoons or 3 prunes, 4 apricot halves as one serving of fruit. Favorites- watermelon and berries.
New Product: Essential Greens- 8 oz bottle (add ½ cup to health shake, very filling and gives energy)
Dairy Department: Look for products with 5 grams fat or less per serving. Remember to by nonfat plain yogurts and add own sweetness- honey, and or fruit. Replace a whole egg with two egg whites.
Deli and Prepared Foods: Look for 95% lean cold cuts. Regular mayonnaise- each tablespoon add 11 grams of fat and 100 calories, Try fat free instead. Leave the skin off the chicken- it’s packed with fat. Whole grain Breads are a healthier choices. Buy only salad dressings 1g to 2g of fat per serving (no more). When reading a food label- 5 grams fiber is high fiber. Low sodium is less than 140 mg.
Meats- best choices: Sirloin tip, flank, porterhouse, round. 90% lean ground beef or turkey. Chicken-skinless pieces
Frozen Foods: Look for foods with 800 mg or less of sodium, 400 or less calories, look for 3 grams of fat or less per 100 calories. Add frozen vegetables to stir fry.
Other Foods to try:
· fish is great--defrost in cold water
· peppers --ready to go
· asparagus--just defrost and eat
· berries
