I often hear people say, “We’ve got to start eating healthier.” My question would be, “Do you know how to start?”
The other day I ran across this list that suggests healthy choices to make at the grocery store. It is from the very informative book, The Family Guide to Fighting Fat from Texas Children’s Hospital. It suggests that 8 out of every 10 items should be from the healthy list.
|
Healthy Item |
Limit or Avoid |
|
Milk and Dairy Low fat or skim milk Low fat cheese (mozzarella, ricotta) and yogurt |
Whole Milk High fat cheese Cream |
|
Meat and Protein Beef: 90% lean ground beef, round steak or roast Pork: Canadian bacon, well trimmed ham, loin rib, chop or roast Fish or shellfist: all fresh or frozen, unbreaded, canned tuna tuna or salmon in water Poultry: chicken or turkey, no skin Luncheon meats: 97% or higher fat free sliced meats or hot dogs Eggs: whites are unlimited but limit yolks and egg substitutes Nut butters: natural peanut, almond or cashew reduced fat peanut butter |
Meat with visible fat Ground been with more than 10% fat Sausage Regular hot dogs High fat lunch meats like bologna Ribs Fried fish or shellfist Fried Chicken Chicken or turkey with skin Limit processed nut butters |
|
Breads, cereals, grains 100% whole wheat sliced breads, rolls Reduced fat whole grain crackers Wheat, corn, oat or other whole grain cereals with low added sugar Whole wheat pasta Brown rice Air popped popcorn Corn tortillas |
Biscuits Croissants Doughnuts Sweet rolls Presweetened cereals Regular chips High fat crackers Regular pasta Fried Rice Flour tortillas |
|
Vegetables All fresh vegetables All canned or frozen except those with added sauces or fat 100% vegetable juices |
Vegetables with added fat like bacon, cream sauces or cheese Fried vegetables |
|
Starchy Vegetables |
|
|
Sweet potatoes Winter squash Peas Dried beans, peas
|
Limit white potatoes, especially French fries. Creamed corn Beans with added fat |
|
Fruits and Juices All fresh fruits Canned fruits in juice 100% fruit juice |
Fruit pies Canned fruit in syrup Sweetened or artificial juice drinks
|
|
Desserts (in moderation) Angel Food Cake Ice Milk Low fat frozen yogurt Pudding made with skim milk Reduced fat cookies |
Cake or cupcakes Ice cream Cookies Pies |
|
Fats Oil – canola, corn, olive, soybean Margarine – soft tub or liquid |
Butter Bacon Cream Lard or shortening |
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