Bread dough, whole wheat (thaw and use as pizza crust) Rolls, Parkerhouse-type (thaw & use as mini pizza crusts) Most nutritious fresh fruits & 'veggies' Apricot Grapefruit, pink Nectarine Pear Tangerine banana kiwi orange star fruit watermelon cantaloupe mango peach strawberry Avocado Carrots Potatoes Tomato broccoli green/red peppers spinach grape tomato cabbage plantain swt. potatoes winter squash These are convenient and nutritious: Baby carrots Precut vegetables (broccoli, etc.) Salad mixes (choose those with Romaine lettuce and/or other darkly colored greens) Grape tomatoes (sweet, grape-sized tomatoes) Broccoli slaw mix To reduce pesticides: Often wonder what to buy at the grocery store? Use this list to guide you as you choose nutritious foods, snacks and beverages. Choose organic when possible. Buy USA-grown produce, rather than imported. Wash fresh fruits/vegetables in water with small amount of detergent, baking soda or lemon; rinse well. Frozen Vegetable & Stir Fry Meals Shopping Tips: Fresh & frozen vegetables are similar in nutrient content Compare the 'per serving' cost of different brands. Many grocery stores put this information on the shelf label. Cheaper brands often offer the same quality as the name brands. Experiment with different brands to be sure. Don't shop while you are hungry. You'll end up buying a lot more than you need! These meals are also high in sodium Choose those that have <700 mg. sodium/serving; limit to 2 x week Stir fry vegetable or pasta meals (you add chicken, beef) Vegetables (most nutritious: mashed squash, Brussels sprouts, broccoli, spinach, peas, carrots, green beans) Black-eyed peas, field peas, butter beans Bakery Muffins (carrot, zucchini, pumpkin) Whole or multi-grain breads, bagels Pumpkin pie Health Food Soy protein powder, vanilla Expeller/cold processed canola & olive oils Nut butters (peanut, cashew or almond) Soy milk, low fat (fortified, with >5 gms. protein/serving) Whole grain baking mixes Whole grain bread Whole grain pastas Whole grain breakfast cereals Tempeh, tofu (light) Soy hot dogs, burgers, luncheon 'meats' Nutrition bars (Choose low-fat, low sugar) Add your favorite foods to this list: More Frozen Foods Calcium-fortified orange juice Unsweetened fruit (good for smoothies) Black bean, garden and soy burgers Waffles or pancakes, Nutri-grain® Brown 'N Serve Veggie Breakfast Links Bagels, pre-sliced, whole grain Adapted from Apple Promotions, College Nutrition Handouts 1 Student Wellness Office, Purdue University Student Health Center (www.purdue.edu/studentwell) (765) 494-WELL Breakfast Cereals / Baking Mixes Dairy Section Eggs, egg substitutes Milk, skim or 1 % Reduced lactose milks Acidolphilus/bifidus milks Low-fat Yogurt (no sugar added) Parmalat® milk, single serve cartons Cheese, 2%, shredded String cheese sticks (calcium fortified) Ricotta cheese (part-skim) Cottage cheese (1% or fat free) Pizza dough, refrigerated (pop 'n serve) Flour or corn tortillas Rice or tapioca puddings Crumpets, toaster muffins Pam spray Cream cheese, lite or fat-free Canned Goods Soups, bean or lentil, low sodium or Healthy Choice® Dried soup/beans & rice in a cup, Health Valley® Refried beans (made with vegetable oil, not lard) Kidney or black beans, chick peas, etc. Chicken or vegetable broth, low sodium Canned tomatoes & sauces, low sodium Mushrooms Baby corn Vegetables, no salt added Tuna fish, in water Salmon, canned with bones Fruits, in lite or natural syrup Oils / Dressings / Condiments Low-fat salad dressings, olive-oil based Low-fat dips for fresh 'veggies' (in single cups) Canola, olive, peanut oils, spray oils Mayonnaise (light or fat-free), mustard, ketchup Olives, sliced black Cereals, <5 gms. sugars/serving and at least 5 gms. fiber/serving Wheatena hot cereal Oat meal, old-fashioned or unsweetened instant Oat Bran hot cereal Multi-grain hot cereals Multi-grain pancake & waffle mix Whole grain baking mix, Hodgson Mill Light maple syrup or honey International Foods Ramen noodles, plain baked varieties Salsa. Reduced sodium Teryaki or soy sauce Sesame oil Water chestnuts, canned and sliced Bamboo shoots, sliced Pastas / Rice / Sauces Instant brown rice Tortellini, boxed Pizza crusts, individual size Pastas, regular, whole grain or spinach Pasta/pizza sauces, lower sodium like L.E. Roselli's® Bean Cuisine Pasta & Beans® Cookies / Crackers Look for varieties that have: Less than 200 mg. sodium/serving hydrogenated/partially hydrogenated oils listed at least half-way down the ingredients list less than 3 gms. fat/serving or baked (crackers) 2 grams fiber/serving (crackers) Snacks Deli Turkey or chicken breast, ham, roast beef (choose low sodium varieties) tortilla chips, baked Sun Chips® Terra® chips, any variety Pretzels, bread sticks (unsalted) Adapted from Apple Promotions, College Nutrition Handouts 1 Student Wellness Office, Purdue University Student Health Center (www.purdue.edu/studentwell) Mini-popcorn or rice cakes Cracker Jack® Popcorn, lite microwave like Newman's® Dried fruits (figs, raisins, apricots, cherries) Nuts (peanuts, cashews, pistachios, etc.) Peanut butter Breads Raisin bread (great for snacking) Multi/whole grain varieties with >3 gms. fiber/serving Bagels, whole/multigrain Pita English muffins Beverages Seltzer water, unsweetened, flavored Calorie free beverages Herbal teas, caffeine free (make your own iced or hot teas) Orange or grapefruit juices (fairly high in calories, limit to 6 ounces daily) Bottled water (if you don't like the taste of your local water) Frozen Entrees Note: these are usually high in sodium. Look for those that have <700 mg. sodium/serving and limit to 2 x week. Here are some lower fat and sodium ones: Fish sticks, Healthy Choice® Pasta, tortellini Entrees, Healthy Choice®, Lean Cuisine® Hearty Handfuls by Healthy Choice® (whole grain breaded varieties are most nutritious) Vegetable French Bread Pizza Bean & Cheese Burrito by Patio® Lean Pockets Michelina's Lean Black Bean Chili & Rice® Spinach and cheese burritos Grilled chicken breast strips (765) 494-WELL