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6. Soups and Canned Goods

On Your List:

  • Diced or whole peeled tomatoes
  • Tuna or salmon packed in water
  • Low-fat soups and broths
  • Black, kidney, soy, or garbanzo beans; lentils, split peas
  • Diced green chilies

Check the label to see how much sodium is in canned vegetables and soups. Look for lower-sodium varieties.

When buying canned fruits, choose brands that are packed in juice rather than syrup.

7. Frozen Foods

On Your List:

  • Frozen vegetables: broccoli, spinach, peas, and carrots (no sauce)
  • Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
  • Frozen, cooked shrimp
  • Pre-portioned, low-fat ice cream or frozen yogurt
  • Whole-grain waffles
  • Whole-grain vegetable pizza

Buy frozen vegetables to throw into soups, casseroles, and stews.

Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.

8. Dairy, Cheese, and Eggs

On Your List:

  • Skim or low-fat milk or soymilk
  • Fat-free or low-fat yogurt
  • Fat-free or low-fat cottage cheese
  • Low-fat cheese or string cheese snacks
  • Eggs or egg substitutes
  • Firm tofu
  • Butter or spread (a variety that doesn't contain hydrogenated oils)

If you like whole-fat cheeses and butter, you don’t have to deprive yourself. Just use smaller portions.

Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.

Don't buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.

9. Snacks and Crackers

On Your List:

  • Whole-grain crackers
  • Dried fruit: apricots, figs, prunes, raisins, cranberries
  • Nuts: almonds, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
  • Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds
  • Peanut butter, almond, or soy butter
  • Hummus
  • Dark chocolate pieces (containing more than 70% cocoa)

10. Produce

On Your List:

  • Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
  • Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks

Look for a large variety of colorful fruits and vegetables. They have the most nutrients.

Buy fruits and vegetables that are in season and locally grown. They taste better and cost less.

Precut fruits and vegetables save you prep time.

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