Primary Care

Believe in Better Health Toolkit

Believe In the Power of Healthy Foods

How to Stock your cupboard for “Healthier Eating”

Purpose

To be healthy, you have to eat healthy! First, clean out your cupboards and refrigerator. Throw out those high fat items and replace them with some of the items on this shopping list.

Try printing it out and marking the items you'll buy.

This list is designed to help you prepare easy low fat meals and to help you choose healthy snacks.

Healthy eating doesn’t mean boring eating!

Look at all the delicious possibilities on the list...

Shopping Guide

PRODUCE AISLE

Fresh fruit
__ Apples
__ Bananas
__ Berries
__ Cantaloupe
__ Grapefruit
__ Oranges
__ Peaches
__ Pears
__ Strawberries
__ Blueberries
__ Watermelon

Fresh vegetables
__ Broccoli
__ Cabbage
__ Carrots
__ Celery
__ Corn
__ Cucumber
__ Green pepper
__ Greens
__ Lettuce
__ Mushrooms
__ Onions
__ Potatoes
__ Squash
__ Tomatoes

FROZEN FOOD AISLE

__ Vegetables, plain
__ Entrees, low fat
__ Dinners, low fat
__ Waffles
__ Artificially sweetened desserts

BAKERY AISLE

__ Bread
__ Rolls
__ Hamburger/hot dog buns
__ Bagels
__ English muffins
__ Pita pockets
__ Flour tortilla
__ Angel food cake
__ Sponge cake

CANNED GOODS AISLE

__ Fruit
__ Fruit juice
__ Low-sodium vegetables
__ Low-sodium vegetable juice
__ Mushrooms
__ Water chestnuts
__ Tomato paste and sauce
__ Tomatoes
__ Beans (kidney, pinto, northern, garbanzo)
__ Broth-based soups
__ No-fat or low-fat cream soups
__ Dried soups
__ Evaporated skim milk
__ Tuna canned in water
__ Peanut butter
__ Bouillon

MISCELLANEOUS

__ Spices and herbs
__ Catsup
__ Mustard
__ Mayonnaise (lite or no-fat)
__ Salad dressing (lite or no-fat)
__ Vinegar
__ Lemon juice
__ Olive oil
__ Canola oil
__ Spray oil

SPECIAL PRODUCTS

__ Artificial-sweeteners
__ All-fruit preserves
__ Artificially sweetened pudding
__ Artificially sweetened Jello©
__ Artificially sweetened syrup
__ Butter Buds©
__ Nonstick cooking spray
__ Beano©
__ Salt-free seasonings
__ Diet soft drinks

STARCH AISLE

__ Whole-grain flour
__ Plain dry cereals
__ Plain cooked cereals
__ Pasta (not egg)
__ Rice (brown or wild), couscous
__ Dried beans
__ Dried peas
__ Graham crackers
__ Saltine crackers
__ Low-fat crackers (whole grain for more fiber)
__ Pretzels
__ Popcorn (low fat)
__ Readymade pizza crust (boboli)
__ Whole wheat pancake mix
__ Low-fat or nonfat tortillas

DAIRY AISLE

__ Skim milk or 1%
__ Yogurt (plain or artificially sweetened nonfat fruit)
__ Cheese (reduced fat)
__ Cottage cheese (low-fat)
__ Margarine
__ Eggs
__ Egg whites or Egg Beaters©

MEAT AISLE

__ Chicken
__ Turkey
__ Fish
__ Round or sirloin steak
__ Ground round or sirloin
__ Beef round roast
__ Flank steak
__ Chipped beef
__ Leg of lamb
__ Lean lamb chops
__ Pork loin roast
__ Pork tenderloin
__ Center loin pork chop
__ Ham
__ Canadian bacon
__ Tofu
__ 97% fat-free lunch meat, hot dogs, or sausage

The University of Rochester Medical Center’s
commitment to help Rochester
become America’s healthiest community
by 2020

(complete index of Believe in Better Health Toolkit files offered on this Web site with links to printable versions)