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When you know where the healthier choices are located in the grocery store, you will have an easier time making selections while steering your cart through the isles. Her is a handy guide you can use next time you make a trip to the grocery store.
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| PRODUCE |
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| Choose |
Limit |
Avoid |
- Green vegetables
- Yellow vegetables
- Orange vegetables
- Apples
- Pears
- Oranges
- Bananas
- Berries
- Peaches
- Plums
- Pineapple
- Grapes
- Melons
- Kiwi
- Avocado
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| DELI |
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| Choose |
Limit |
Avoid |
- Low fat cheeses (4g of fat per ounce or less)
- cold cuts (4g of fat per ounce or less)
- turkey breast
- chicken breast
- 95% fat free or more cold cuts
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- Part skim cheeses
- low fat cheeses (5g of fat per ounce or less)
- Whole milk cheeses (1 ounce per day)
- lean ham
- lean roast beef
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- Hot dogs
- salami
- bologna
- salads prepared with mayonnaise
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| BAKERY |
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| Choose |
Limit |
Avoid |
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- Items made with whole eggs
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- Items made with hydrogenated fats or tropical oils
- items made with butter
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| DAIRY |
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| Choose |
Limit |
Avoid/Limit |
- Skim or 1% milk Part skim cheeses (4g of fat per ounce or less)
- Nonfat sour cream
- Tub, light, or diet margarine
- Nonfat Yogurt
- Egg whites, egg substitute
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- 2% Milk Part skim cheeses (5g of fat per ounce or less)
- Light cream cheese
- Light sour cream
- Low fat yogurt
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- Whole milk
- Whole milk cheeses
- Heavy cream
- Half and half
- Cream cheese
- Sour cream
- Whole milk
- yogurt
- Butter
- Stick margarine
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| POULTRY, MEAT, FISH |
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| Choose |
Limit |
Avoid/Limit |
- Chicken
- Turkey
- Cornish Hen
- Fresh or frozen fish & shellfish (un-breaded)
- Ground turkey breast
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- "Select" cuts of meat
- Round steak
- Flank steak
- Tenderloin
- 85% lean or more ground beef
- Pork loin chops
- Canadian Bacon
- Veal cutlet
- Veal loin chop
- Veal rump roast
- Liver
- Leg of lamb
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- "Prime" or "Choice" cuts of meat
- Corned beef
- Ground beef
- Beef short ribs
- Pork spare ribs
- Bacon
- Veal breast
- Ground Veal
- Duck Goose
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| CANNED GOODS |
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| Choose |
Limit |
Avoid |
- Labels listing no fat or an unsaturated fat,
- labels listing 3g of fat per serving or less
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- Labels listing 4g of fat per serving
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- Labels listing hydrogenerated fat
- Labels listing animal fat
- Labels listing 5g of fat per serving or more
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| GRAINS, PASTA, RICE, DRIED BEANS |
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| Choose |
Limit |
Avoid |
- Labels listing 2g or fat per serving or less
- Labels listing no fat
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- Labels listing 4g or fat per serving or less
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- Labels listing hydrogenated fat or tropical oil
- Labels listing more than 4g of fat
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| BREADS, CEREAL, CRACKERS, SNACKS |
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| Choose |
Limit |
Avoid/Limit |
- Whole-wheat english muffins
- Whole-wheat pita bread
- Whole-grain sandwich bread
- Flat bread
- Rice cakes
- Matzo
- Whole-grain crackers
- Zweibak
- Oatmeal
- Cream of wheat
- Dry cereal with 3g of fat per serving or less
- Graham crackers
- Whole-wheat bagels
- Snacks with 3g of fat per one ounce serving
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- Butter rolls
- Granola-type cereals
- Cheese or Butter crackers
- Phyllo pastry
- Croissants
- Pastries
- Doughnuts
- Biscuits
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| FROZEN FOODS |
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| Choose |
Limit |
Avoid/Limit |
- Fish without breading or butter sauce
- Poultry with skin or breading
- Vegtables wihtout butter/cream sauces
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- Pizza without sasusage or pepperoni
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- Fried items
- Pizza with sasusage or pepperoni
- Vegtables with butter/cream sauces
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| FATS, OILS, & CONDIMENTS |
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| Choose |
Limit |
Avoid |
- Low fat or fat-free Mayonnaise
- Low fat or fat-free salad dressings
- Canola oil
- Olive oil
- Cooking spray
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- Regular salad dressings made with unsaturated oils
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- Shortening
- Lards
- Salad dressings made with hydrogenated fat or tropical oil
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