• Fruit:vary selections for optimal nutrient intake. Choose fruits that are rich in color like blueberries, cherries, oranges, peaches, etc.
• Non-starchy vegetables:include salad greens, tomatoes, peppers, onions, cabbage, broccoli and others are loaded with natural antioxidants and contain few calories. Eat them in abundance!
• Starchy vegetables:corn, potatoes, peas & sweet potatoes, although nutritious, are higher in calories. Aim for small portions (1 cup or less per meal).

• Lean poultry: skinless, boneless breasts & wings are low in saturated fat and calories. Tip: cook extra at night and take to work the next day.
• Fish:including shellfish, are low in saturated fat and calories and contain healthy omega-3 fatty acids. Vary your choices and limit those deemed high in mercury, like swordfish, especially if pregnant. Check the FDA website for up-to-date guidelines at http://www.fda.gov/.
• Eggs: choose egg whites or egg substitutes more often than whole eggsLean beef: aim for 90% lean and limit to once per week or less
• Go meatless: try bean burritos, veggieburgers or lentil stews

• Milk: choose skim or 1% cow's milk or fortified soymilk
• Yogurt: choose low-fat or lite to keep sugar and/or fat and calories reigned in
• Cheese: limit regular cheese. Choose low-fat or lite choices more often

• Bread:100% whole grain or whole wheat bread are high in fiber and more nutritious than white. Choose bread, pitas, English muffins, wraps, etc.
• Cereals: choose whole grain, high fiber, low sugar varieties. Oatmeal, bran flakes & shredded wheat are healthy choices
• Rice: choose wild or brown. Avoid boxed, flavored varieties.

• Fat free cooking spray
• Oils: choose olive, canola, flax, peanut & vegetable oils often, but in small quantities. 1 tsp contains 5 grams of fat.
• Vinegars: contain a lot of flavor and are nearly calorie-free. Try flavored!
• Seasonings: when possible choose salt-free condiments such as lemon juice, black or red peppers, garlic powder, basil, rosemary, etc. Read labels for sodium content in bottled sauces & marinades and try to keep <10%. Tip: take a set of your favorite condiments to work.

• Limit portion sizes and number of servings .
• Aim for low salt or no-added salt, lower calorie (~100 per serving) and low saturated fat (under 2 grams per serving).
• Examples: lite popcorn, whole grain granola bars, lite cheese sticks, 2-4 Tb unsalted nuts, fruit

Individuals vary in their nutritional needs. This is a general shopping list. For a personalized shopping list, make an appointment with one of our on-site registered dietitians.