• Healthy eating starts with healthy food shopping.

  You can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving sizes and servings per container. Compare the total calories in similar products and choose the lowest calorie ones. Shop for quick low-fat food items and low calorie basics like the following:

  • Fat-free or low-fat milk, yoghurt, cheese, and cottage cheese
  • Light or diet margarine
  • Eggs/egg substitutes
  • 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
  • Dry beans and peas
  • Fresh, frozen, canned fruits in light syrup or juice
  • Fresh, frozen, or no salt added canned vegetables
  • Low-fat or non-fat salad dressings
  • Mustard and ketchup
  • Jam, jelly, or honey
  • Herbs and spices
  • Salsa

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