University:
Boston University
Course:
SAR HS 201 | Introduction to Nutrition
Academic year:

2024
Views:

481

Pages:

1
Author:

zmignemlnm

Healthy Shopping List Stock your Pantry with these ingredients to make it easier to assemble healthpromoting meals. Whole Grains Choose whole grains for superior nutrition longer satisfaction. To identify whole grains, look at the ingredient list. The word “whole” must precede the grain. Wheat flour, enriched wheat flour and unbleached wheat flour are not whole grain. Fruits & Vegetables Stock up on fresh, frozen, and canned versions of your favorites. Save money and buy fresh items on sale or in season. Low-fat Dairy or Dairy Alternatives The easiest way to get recommended amounts of calcium and vitamin D. Choose low-fat dairy versions to leave saturated fat behind. *Soy milk is the closest to dairy milk in protein content. Protein-Rich Foods Eat a variety of protein sources including lean meats and fiber-rich plant proteins. Hearty Healthy Oils These essential oils increase flavor and satisfaction. Whole Grains □ Whole grain breads □ Whole wheat English muffins □ Whole wheat bagels, mini bagels □ Whole wheat or corn tortillas □ Whole wheat pitas □ Cereal (Cheerios, Total, Wheaties, □ □ □ □ □ □ Life, oatmeal) Whole wheat pasta Brown rice, wild rice Whole wheat couscous Quinoa Crackers (100% Whole Grain) Whole wheat pizza crust Protein-Rich Foods Lean Meats □ Poultry (skinless): chicken, turkey □ Shellfish: shrimp, scallops, clams, oysters, mussels □ Fish: cod, flounder, trout, canned light tuna, salmon, mackerel, pollock (imitation crab) □ Pork: Canadian bacon, tenderloin □ Beef: round/sirloin/flank steaks, lean ground beef, tenderloin □ Eggs □ Low-fat Cottage Cheese □ Greek Yogurt Plant Proteins □ Nuts/Seeds □ Nut butter □ Canned Beans (rinse) □ Tofu □ Hummus □ Soy/Bean burger patty Low-fat Dairy or Dairy Alternatives □ Low-fat milk □ Yogurt □ Calcium/Vit D fortified soy milk* Oils □ Olive oil, canola oil □ Smart Balance or oil- based spread Starchy Vegetables □ Potatoes □ Sweet potatoes □ Winter squashes (acorn, butternut) Non-Starchy Vegetables Buy Fresh: □ Leafy greens □ Baby carrots □ Celery □ Cucumbers □ Bell Peppers □ Tomatoes □ Zucchini, yellow squash □ Onion Buy Frozen: □ Broccoli □ Cauliflower □ Green beans □ Vegetable mixes with no added sauce Buy canned (jar): □ Artichokes □ Tomato Sauce □ Salsa Fruits Buy Fresh: □ Apples □ Bananas □ Grapes □ Oranges, Nectarines □ Pears □ Cantaloupe □ Strawberries Buy Frozen: □ Blueberries, raspberries, black berries Buy Canned in Juice: □ Pineapple □ Peaches