Healthy Eating Tips
This nutritional information is general in nature and is not intended
to be medical advice for anyone using this information or to replace
the advice of a primary physician or other medical professionals.
to be medical advice for anyone using this information or to replace
the advice of a primary physician or other medical professionals.
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Shopping List
Pantry
First of all don't get discouraged. Be
patient with yourself. Eating healthy isn't
always easy. Take things one day at a time:
• Try planning meals and snacks the
night before.
• Set aside at least 1hour every week
to plan and shop for your meals.
(DON'T SHOP ON AN EMPTY STOMACH)
Eat more fruits and vegetables
• Eat 2-4 servings of fruit and 5
servings of vegetables everyday.
• Select fruit as snacks. Try oranges,
strawberries, kiwi,or grapes.
• Eat at least one vegetable with
lunch and dinner everyday.
(more is preferred)
patient with yourself. Eating healthy isn't
always easy. Take things one day at a time:
• Try planning meals and snacks the
night before.
• Set aside at least 1hour every week
to plan and shop for your meals.
(DON'T SHOP ON AN EMPTY STOMACH)
Eat more fruits and vegetables
• Eat 2-4 servings of fruit and 5
servings of vegetables everyday.
• Select fruit as snacks. Try oranges,
strawberries, kiwi,or grapes.
• Eat at least one vegetable with
lunch and dinner everyday.
(more is preferred)
Grocery Shopping Tips for
Healthful & Enjoyable Eating
The first step to nourishing your
body well is to make up an efficient
shopping list and then stick to it.
The time you spend planning for
food and beverage purchases will
serve you well. These tips will help
you get started.
Healthful & Enjoyable Eating
The first step to nourishing your
body well is to make up an efficient
shopping list and then stick to it.
The time you spend planning for
food and beverage purchases will
serve you well. These tips will help
you get started.
Set aside 15-30 minutes for planning
Read over the weekly store ad for
good buys on healthful items
Think over your weekly meals and
staples needed
Write a shopping list that matches
your store’s aisles
Take coupon(s) only for healthful
items you really need
Eat lightly before shopping
Bring reusable bags to carry home
your groceries
Read over the weekly store ad for
good buys on healthful items
Think over your weekly meals and
staples needed
Write a shopping list that matches
your store’s aisles
Take coupon(s) only for healthful
items you really need
Eat lightly before shopping
Bring reusable bags to carry home
your groceries
• Keep cut-up fruit and vegetables handy in your refrigerator.
• Colorful fruits and vegetables give you more vitamins, minerals.
• Select tomatoes, carrots, sweet potatoes, pink grapefruit,
melons or berries
Eat more fiber
• Eat more oatmeal, dried beans, and peas, carrots,
broccoli, artichokes, sweet potatoes with the skin on, apples, &
oranges.
Eat lean sources of protein
• Select chicken, turkey, fish or beans more often then beef
and pork
• trim the fat off meats before cooking
• Bake,broil or grill your meats. Flavor with herbs, spices,
garlic, & onions
Consume more low-fat dairy products
• Drink 2% or low fat milk
• Eat low-fat yogurt with your meals or as a snack
• Try low-fat cheeses.
Consume less of the following
• Fried foods
• Chips, cookies, pastries, other processed foods, fast
foods, and sodas.
• Colorful fruits and vegetables give you more vitamins, minerals.
• Select tomatoes, carrots, sweet potatoes, pink grapefruit,
melons or berries
Eat more fiber
• Eat more oatmeal, dried beans, and peas, carrots,
broccoli, artichokes, sweet potatoes with the skin on, apples, &
oranges.
Eat lean sources of protein
• Select chicken, turkey, fish or beans more often then beef
and pork
• trim the fat off meats before cooking
• Bake,broil or grill your meats. Flavor with herbs, spices,
garlic, & onions
Consume more low-fat dairy products
• Drink 2% or low fat milk
• Eat low-fat yogurt with your meals or as a snack
• Try low-fat cheeses.
Consume less of the following
• Fried foods
• Chips, cookies, pastries, other processed foods, fast
foods, and sodas.
A Simple & Healthful Home Pantry
Everyone likes different foods and
drink. If you concentrate on choosing
the most natural (least processed)
items and a good variety, then you
will be ‘on track.’ This list will help you
get started.
Everyone likes different foods and
drink. If you concentrate on choosing
the most natural (least processed)
items and a good variety, then you
will be ‘on track.’ This list will help you
get started.
Dry
whole wheat pasta, oatmeal, whole
wheat crackers, low fat popcorn
Vegetables, canned: diced tomatoes,
tomato paste, kidney or white beans
Vegetables, fresh: sweet potatoes,
onions
whole wheat pasta, oatmeal, whole
wheat crackers, low fat popcorn
Vegetables, canned: diced tomatoes,
tomato paste, kidney or white beans
Vegetables, fresh: sweet potatoes,
onions
Fruits, canned: mandarin oranges, pineapple, peaches in juice
Fruits, fresh: small bananas, oranges
Fish, canned: tuna, salmon
Other: lower sodium chicken broth, walnuts or almonds
Refrigerator
Dairy: 1% or nonfat milk, 1% or nonfat yogurt, part-skim mozzarella cheese
Vegetables: carrots, celery, red or green cabbage
Fruits: colorful apples, seedless grapes, cantaloupe
Other: eggs
Freezer
Meat: loin or round of beef or pork
Poultry: skinless chicken or turkey
Seafood: shrimp, tilapia, salmon
Vegetables: broccoli, spinach, mixed vegetables
Fruits: strawberries, blueberries
Nutrition
This nutritional information is general in nature and is not intended to be
medical advice for anyone using this information or to replace the advice
of a primary physician or other medical professionals.
medical advice for anyone using this information or to replace the advice
of a primary physician or other medical professionals.
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Healthy Eating, Shopping, Pantry
Healthy Eating, Shopping, Pantry
Simple Home Meal Options
Portion Control
Healthful Beverage Choices
Reliable Books and Online Resources
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