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Foods to Choose When You Shop
Choose these foods more often.
Meat, Poultry,Fish,and Shellfish
- Chicken or turkey
- Fish
- Lean cuts of meat
- Beef: round, sirloin,chuck arm, loin
- Pork: leg, shoulder, tenderloin
- Lean ham and extra lean ground beef
Dairy Products
- Skim or 1% milk
- Low-fat or nonfat yogurt
- Cheeses lower in fat and sodium
Fats and Oils (Use only small amounts)
- Margarine (liquid, tub, stick, or diet)
- Oils (like canola, corn, safflower, olive, peanut or sesame oil)
Sweets and Snacks (Don't choose these too often, if you are watching your weight. Some may be high in calories)
- Popsicles, frozen yogurt, sherbet
- Angel food cake
- Fig bar cookies, gingersnaps, animal crackers, vanilla wafers, jelly beans, hard candy
- Plain popcorn, unsalted pretzels
Fruits and Vegetables
- Fresh, frozen, canned, or dried fruits (like oranges, apples, bananas, grapes, berries, prunes, peaches, melon, fruit cocktail)
- Fresh, frozen or no salt added canned vegetables (like green beans, carrots, greens, zucchini, cabbage, tomatoes, broccoli, squash)
- Fresh, frozen or canned fruit juices
Breads, Cereals, Pasta, Rice, Dry Peas and Beans
- Sliced breads (like wheat, rye, or white)
- Sandwich buns, dinner rolls,pita breads, English muffins, bagels
- Taco shells, plain tortillas
- Unsalted low-fat crackers (like graham crackers)
- Cooked hot cereals (not instant)
- Rice
- Pasta (like plain noodles, spaghetti, macaroni)
- Dry peas and beans (like split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils,soybeans)
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* Calories are calculated using Resting Metabolic Rate forumulas (RMR).
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