Tips for Grocery Shopping [PDF]

7. Consider meat alternatives such as beans,
soy and tempeh.
These include legumes (beans, peas, and lentils), soy protein (tofu,
soybeans), natural peanut or almond butter and other products.
Many of these are low in saturated fat and sodium, contain little
to no cholesterol, and are high in fiber.
8. Choose heart healthy fats such as olive
and canola oils.
All fats are not created equal. Saturated and trans fats can increase
your risk for heart disease by adversely affecting the cholesterol
levels in your blood. Monounsaturated fats, such as olive, canola &
peanut oils, are considered the most heart friendly fats and are the
fats recommended for consumption. However, it is important to
remember that all fats contain the same amount of calories per
gram, therefore fat, regardless of the type, must be used sparingly.
9. Choose beverages wisely avoiding corn
syrups and sugars.
Many people consume a large number of calories through beverages
without realizing it. These calories are typically referred to as “empty
calories” because they provide little nutritional value. Beverages that
fall into this category include alcohol, regular soda and other sweetened
beverages like juice mix, Kool-Aid, sweet tea, sports drinks, etc.
Limit your intake of these beverages to avoid excess calorie intake.
If consuming alcohol, do so in moderation (see section on alcohol in
Chapter 12, Enemy Agents). If drinking juice, ensure it is 100% fruit
juice and remember that it is more beneficial to eat the piece of fruit
than to drink the juice.
10. Choose comfort foods with discretion
by reviewing Nutrition Labels.
You don’t need to completely give up “junk food” (chips, cookies, ice
cream, etc.); just enjoy these foods less frequently and in moderate
portions. If you will be tempted to eat these foods on a daily basis,
don’t keep them in the house. For example, if you love ice cream but
know you will eat it every night if it’s in the freezer, don’t buy it and
go out for an ice cream cone once in a while.