Grocery Makeover Web Guide

Transcription

1 Grocery Makeover Web Guide

2 Red Orange and Yellow Green Blue and Purple White Produce Shopping Guide Rely on produce to provide fiber, vitamins, minerals, and phytochemicals that help fight disease and keep you healthy. Aim for five servings a day of a variety of fruits and vegetables. Fruit and Vegetable Colors and Nutritional Content Lycopene, ellagic acid (mostly found in berries, pomegranates, and walnuts), and quercetin. Act as antioxidants to reduce cancer risk, lower LDL cholesterol, and lower blood pressure. Beta-carotene, flavonoids, lycopene, potassium, and vitamin C. Reduce cancer risk, lower cholesterol and blood pressure, and promote healthy joints and healthy immune system., thiamine, riboflavin, niacin, vitamin E, lutein, zeaxanthin, calcium, magnesium, folate, vitamin C, calcium, and betacarotene. Antioxidants boost immunity, lower cholesterol, and support healthy vision. Resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Boost immune function, aids digestion, lowers cholesterol, and limits cancer cell activity. Lignans (phytoestrogens), beta-glucans, EGCG (potent antioxidant common in green tea), SDG (lignin common in flaxseed), and folic acid. Powerful immune modulators, decreasing cancer risk and balancing hormone levels. Produce Chart Size Apple 1 medium 4.4 Asparagus ½ cup cooked 1.7 Avocado 1 medium 13.5 Banana 1 medium 3.1 Beets ½ cup 2.5 Blackberries/boysenberries/raspberries 1 cup 7.6 Blueberries/strawberries 1 cup 3.6 Broccoli 1 cup 8.0 Brussels sprouts ¾ cup 3.0 Cantaloupe 1 half 2.0 Carrots ½ cup 3.4 Celery ½ cup 4.0 Corn 1 medium ear 5.0 Cucumber 10 slices with skin 0.7 Eggplant 2 thick slices 4.0 Grapefruit 1 medium 2.5 Grapes 1 cup 1.4 Greens 1 cup 8.0 Guava 1 cup 8.9 Kiwi 1 medium 2.1 Mango 1 medium 3.7 Mushrooms 5 small 1.4 Nectarine/peach/plum 1 medium 2.4 Orange 1 medium 3.1 Papaya 1 cup 2.5 Pear 1 medium 5.5 Peas ½ cup 9.1 Peppers ½ cup 2.0 Pineapple 1 cup 2.3 Pomegranate 1 medium 11.3 Potato 1 medium Squash ½ cup 3.0 Tomato 1 medium 1.5 Watermelon 2 cups 1.1 Yams 1 medium 6.8

3 Bread Calorie & Chart (See package for serving size) Flatout Light Wraps 90 9 Aunt Millie s Hearth Whole Grain Hamburger Bun Thomas Bagel Thins Arnold Sandwich Thins Arnold Pocket Thins Aunt Millie s Hearth Whole Grain Hot 80 5 Dog Bun Boboli Whole Wheat Thin Pizza Crust Food for Life Ezekiel 4:9 Bread 80 3 Aunt Millie s Light Potato & Bread Ian s Panko Whole Wheat Breadcrumbs 70 2 Everyday Eats Fish (3 oz) Mercury (ppm) Omega-3 Content Wild Alaskan salmon Chunk light tuna Cod Mackerel Size Deli / Total Nitrate Free (Y/N) Dietz & Watson 2 oz Y Lower- Turkey Dietz & Watson 2 oz Y Uncured Classic Dinner Ham Applegate Farms 2 oz Y Organic Roasted Chicken Alpine Lace Reduced- 1.2 oz Y Cheese Grilled chicken 3.7 oz Y Grilled vegetables 1 cup Y Quinoa salad 1 cup Y Lentil soup 7 oz Y Hebrew National Reduced Beef Franks Boar s Head Sliced Turkey Jennie-O Extra-Lean Turkey Bacon 1 hot dog N 2 oz N 2 slices Y Low-fat cheese 1 oz Y Low-fat spinach dip 2 oz Y Chicken noodle soup 13 oz Y 3-Bean salad 3.5 oz Y Everyday Eats Meat & Poultry (3 oz) Total Saturated White meat chicken without skin White meat turkey without skin % lean ground turkey % lean ground beef Sirloin Eye round roast

4 Salad Dressings & Marinades Kraft Light Raspberry Vinaigrette (2 Tbsp) Ken s Light Options Balsamic Vinaigrette (2 Tbsp) Ken s Light Options Ranch (2 Tbsp) Newman s Own Lite Honey Mustard Dressing (2 Tbsp) Mrs. Dash Salt-Free Spicy Teriyaki (2 Tbsp) Newman s Own Lite Low- Sesame Ginger Dressing (2 Tbsp) Newman s Own Teriyaki Marinade (1 Tbsp) Newman s Own Herb & Roasted Garlic Marinade (1 Tbsp) (Tbsp) Oils Saturated Monounsaturated Extra virgin olive oil Canola oil High oleic sunflower oil Jif Reduced Peanut Butter Better n Peanut Butter Jif Omega-3 Peanut Butter Smucker s Low Jelly Smucker s Simply Fruit Jelly Peanut Butter (2 Tbsp) (Tbsp) Total (8 g mono) Ketchup & Mustard (Tbsp) Ketchup Mustard 3 0 (yellow) Dijon mustard 15 0 No-added-sugar ketchup 5 1 Hemp seed oil Vinegars (Tbsp) Balsamic vinegar Rice vinegar Red wine vinegar Cider vinegar

5 Barbecue Sauce & Mayonnaise (2 Tbsp) Total Whole Foods 365 Organic BBQ Sauce Annie s Naturals Organic BBQ Sauce Consorzio Organic BBQ Sauce Dinosaur Bar-B-Que Sensuous Slathering Sauce Kraft Light Barbecue Sauce Miracle Whip Light Light mayonnaise Miracle Whip -Free free mayonnaise Kraft Mayo with Olive Oil Grains & Pasta (cup) Barilla Plus Whole Wheat Pasta Ronzoni Smart Taste Pasta Brown rice Quinoa Soba noodles Near East Wheat Pilaf Near East Lentil Pilaf Tofu shirataki noodles 20 <2 1 Wheatberries Barley Wild rice Kraft Whole Grain Macaroni & Cheese Gourmet Pasta Spice Guide Choose salt-free spices including garlic powder, onion powder, vanilla extract, basil, oregano, ground cinnamon, black pepper, parsley flakes, Mrs. Dash salt substitute, and salt-free seasoning mixes and blends including Italian or garlic and herb to keep your healthy foods flavorful. Sauces (½ cup) Prego Light Smart Traditional Ragu Light Tomato Basil Newman s Own Fire Roasted Tomato & Garlic Pasta Sauce Ragu No Added Light Tomato Basil Rinaldi ToBe Healthy Garden Vegetable Sauce Bertolli Arrabbiata Sauce

6 Garden of Eatin Tortilla Chips Popped Trader Joe s Potato Lentil Curls Orville Redenbacher 94% Free Popcorn Boom Chicka Pop Popcorn Way Better Snack Simply Beyond Black Bean Chips Eat Smart Naturals Honey Whole Wheat Pretzels Orville Redenbacher Smart Pop Kettle Korn Crunchy Cravings (See package for serving size) Cookies & Crackers (See package for serving size) Wheat Thins Selects Five Grain Special K Cracker Chips Calorie Keebler Fudge Dipped Sandies Reduced- Whole Grain Triscuits Quaker Multigrain Crisps Reduced- Cheez-Its Reduced- Nilla Wafers Reduced- Honey Maid Honey Graham Crackers Premium Whole Grain Crackers Free Fig Newtons Eggs Cholesterol Egg white Percent Whites (¼ cup) Egg Beaters (¼ cup) Egg-Land s Best Hardcooked Peeled Eggs (only white) Healthier Dessert Options Purely Elizabeth Chocolate Chip Cookie Mix Betty Crocker Low- Fudge Brownie Mix Krusteaz -Free Blueberry Muffin Mix Bob s Red Mill Spice Apple Bran Cookies Mix King Arthur Cranberry Sunflower Granola Bar Mix 80/cookie / brownie 2 19 <1 130/ muffin /bar

7 Low-sodium soy sauce (Tbsp) Sweet and sour sauce (Tbsp) International Foods Whole Foods Teriyaki Sauce (Tbsp) Sliced water chestnuts, canned in water Instant miso soup Manischewitz Split Pea Soup Mix (cup prepared) Rokeach Gefilte Fish (piece) Horseradish sauce (tsp) Vegetarian refried beans (½ cup) Salsa (2 Tbsp) Enchilada sauce (oz) & Granola Bars LUNA bar LUNA bar Clif Bar Clif Builder s bar MoJo bar Larabar Promax LS KIND Bars Kashi Cherry Vanilla Cereal Bars Special K and Bar Kashi GoLean Crisp Bar Kashi GoLean Roll Kashi Chewy Granola Bar Nuts & Dried Fruit Total Almonds (oz) Walnuts (oz) Peanuts* (oz) (a legume) Cashew (oz) Brazil nut (oz) Macadamia nuts (oz) Pistacchios (oz) Raisins (1/4 cup) Prunes (1/4 cup) Apricots (1/4 cup) Sunsweet Dark-Chocolate Covered Prune Bites

8 Cereals (See package for serving size) / Quaker Corn Bran Crunch Cheerios Kix Wheat bran flakes Oat bran flakes Shredded wheat Kellogg s Antioxidants Cinnamon Oat Nature s Path Sunrise Crunchy Vanilla Hodgson Mill Steel Cut Oats Special K Plus Special K Multigrain Oats & Honey Life Crunchtime One One Honey Clusters One Caramel Delight One Grape-Nuts Kashi GoLean Kashi Good Friends Kashi Heart to Heart Honey Toasted Oat Kashi Warm Cinnamon Kashi Honey Sunshine Kashi Cinnamon Harvest Kashi Berry Blossoms Barbara s Cinnamon Puffins Quaker Lower Oatmeal Steel cut oats Better Oats Oat Fit Beverages (8 oz) Caffeine Artificial Sweetener Water Crystal Light Pure Fitness Water additive Club soda Hint Owater Perrier Crystal Light Aspartame Propel Acesulfame potassium Minute Maid Fruit Falls 5 <1 0 Sucralose Aquafina Flavorsplash Sucralose Vitamin Water Zero Crystalline fructose & stevia extract Fruit2O Sucralose Crystal Bay Sucralose & acesulfame K Arizona Rescue Water Stevia Diet Snapple Aspartame SoBe Lifewater 0 calorie Erythrit (sugar alcohol) Diet Coke NutraSweet Zico Coconut Water Twisted Water G Splenda & acesulfame K

9 Frozen Foods (See package for serving size) Breakfast Food Eggo Low- Whole Grain Waffles Kashi GoLean Blueberry Waffles Van s Gourmet 97% Free Waffles Vitalicious Egg n Cheese Vitasandwich with Veggies Vitalicious Pumpkin Spice Muffin Top Morningstar Farms Vegetarian Sausage Patty Cedarlane Egg White Frittata Vegetables All frozen fresh vegetables Green Giant Broccoli in Low- Cheese Sauce Green Giant Niblets Corn in Butter Sauce Green Giant Healthy Weight Vegetables Frozen / / varies varies varies varies varies varies Veggie Burgers & Other Meat Substitutes Morningstar Farms Garden Vegetable Patty Morningstar Farms Chick n Patty Morningstar Farms Chick n Strips Meal Starters Boca Flame Grilled Burger Boca Ground Crumbles, made with natural ingredients Entrees Lean Cuisine Spa Cuisine Salmon Van De Kamps Parchment Bake Tilapia Tabatchnick Minestrone Soup Dr. Praeger s Spinach Pancakes Cedarlane Lentil Vegetable Soup & Samosa Wrap Cedarlane Veggie Burrito Amy s Low- Vegetable Lasagna Morningstar Farms 3-Bean Chili / /

10 Frozen Foods (continued) Pizza Lean Cuisine Deep Dish Roasted Vegetable Pizza Kashi Roasted Vegetable Stone Fired Pizza Amy s Light & Lean Italian Vegetable Pizza / Puddings, Ice Creams, Non-Dairy Frozen Treats & Spreads Jello 100 Calorie Free Pudding (4 oz) Jell-O Free Pudding Cups * 180 (3.7 oz) Skinny Cow Low- Ice Cream ** 135 Sandwich Blue Bunny No Added * 70 Free Vanilla Ice Cream (½ cup) So Delicious Neapolitan Low Non-Dairy Ice Cream Mini Sandwich Edy s Slow Churned Yogurt Blends (½ cup) Edy s No Added Fruit Bars Edy s Slow Churned No * 35 Added Creamy Ice Cream Smart Balance (1 Tbsp) Earth Balance Best Life Spread *Contains sugar alcohols. **Contains 3 g fiber Dairy Products Skim milk (8 oz) Sargento Reduced Shredded Cheese (0.5 oz) Sargento Reduced String Cheese (1 stick) Light Laughing Cow Cheese (1 wedge) Mini Babybel Light Cheese (1 circle) Philadelphia 1/3 Less Cream Cheese Spread (1 Tbsp) Kraft 2% Singles (1 slice) Breakstone s 2% Cottage Cheese (4.4 oz) Kozy Shack No Added Rice Pudding -free ricotta cheese (1/4 cup) Reduced-fat feta cheese (1 oz) Lifeway Light Farmers Cheese (1 oz) Reduced-fat sour cream <1 20 (1 oz) -Free Reddi-Wip ( Tbsp) Dannon Activia Light ( oz) Yoplait 100 Calorie Greek Yogurt (5.3 oz) Simply Go-Gurt (1 tube) Dannon Light n Fit (6 oz) Yoplait Light (6 oz) Light Muenster cheese slices (1 oz) Kraft 2% Reduced Cheddar Cheese (1 oz) Laughing Cow 1/3 Less Cream Cheese Spread <1 140