APPENDIX VI. PRACTICAL DIETARY THERAPY INFORMATION

A.1.a. Low-Calorie Shopping List

Make a shopping list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.

Dairy case

• Low-fat (1%) or fat-free (skim) milk
• Low-fat or reduced-fat cottage cheese
• Fat-free cottage cheese
• Low-fat cheeses
• Low-fat or nonfat yogurt
• Light or diet margarine (tub, squeeze or spray)
• Reduced-fat or fat-free sour cream
• Fat-free cream cheese
• Eggs/egg substitutes
• ______________________________
• ______________________________
• ______________________________

Breads, muffins, rolls

• Bread, bagels, pita bread
• English muffins
• Yeast breads (whole wheat, rye, pumpernickel, multi-grain, raisin)
• Corn tortillas (not fried)
• Low-fat flour tortillas
• Fat-free biscuit mix
• Rice crackers
• Challah
• ______________________________
• ______________________________

Cereals, crackers, rice, noodles, and pasta

• Plain cereal, dry or cooked
• Saltines, soda crackers (low sodium or unsalted tops)
• Graham crackers
• Other low-fat crackers
• ______________________________
• ______________________________
• ______________________________
• Rice (brown, white, etc.)
• Pasta (noodles, spaghetti)
• Bulgur, couscous, kasha
• Potato mixes (made without fat)
• Rice mixes (made without fat)
• Other
• Wheat mixes
• Tabouli grain salad
• Hominy
• Polenta
• Polvillo
• Hominy grits
• Quinoa
• Millet
• Aramanth
• Oatmeal
• ______________________________
• ______________________________

Meat case

• White meat chicken and turkey (skin-off)
• Fish (not battered)
• Beef, round or sirloin
• Extra lean ground beef such as ground round
• Pork tenderloin
• 95% fat-free lunch meats or low-fat deli meats
• Meat equivalents:
  • Tofu (or bean curd) 
  • Beans (see bean list)
  • Eggs/egg substitutes (see dairy list)
  • ______________________________
  • ______________________________
  • ______________________________

Fruit (fresh, canned, and frozen)

Fresh Fruit:

• Apples
• Bananas
• Peaches
• Oranges
• Pears
• Grapes
• Grapefruit
• Apricot
• Dried Fruits
• Cherries
• Plums
• Melons
• Lemons
• Limes
• Plantains
• Mango
• Papaya
• ______________________________
• ______________________________

Exotic Fresh Fruit:

• Kiwi
• Olives
• Figs
• Quinces
• Currants
• Persimmons
• Pomegranates
• Anon
• Caimito
• Chirimoya
• Guanabana
• Mamey
• Papayas
• Zapote
• Guava
• Starfruit
• Ugli fruit
• Dried pickled plums
• Litchee nuts
• Winter melons
• ______________________________
• ______________________________

Canned Fruit (in juice or water):

• Canned pineapple
• Applesauce
• Other canned fruits (mixed or plain)
• ______________________________

Frozen Fruits (without added sugar):

• Blueberries
• Raspberries
• 100% fruit juice
• ______________________________

Dried Fruit:

• Raisins/dried fruit (these tend to be higher in calories than fresh fruit)

Vegetables (fresh, canned, frozen)

Fresh Vegetables:

• Broccoli
• Peas
• Corn
• Cauliflower
• Squash
• Green Beans
• Green Leafy Vegetables
• Spinach
• Lettuce
• Cabbage
• Artichokes
• Cucumber
• Asparagus
• Mushrooms
• Carrots or celery
• Onions
• Potatoes
• Tomatoes
• Green peppers
• Chilies
• Tomatillos
• ______________________________

Canned Vegetables: (low sodium or no salt added):

• Canned tomatoes
• Tomato sauce or pasta
• Other canned vegetables
• Canned vegetable soup, reduced sodium

Frozen Vegetables: (without added fats):

• Broccoli
• Spinach
• Mixed medley, etc.
• Yucca
• ______________________________

Exotic Fresh Vegetables:

• Okra
• Dandelions
• Eggplant
• Grape leaves
• Mustard greens
• Kale
• Leeks
• Boniato
• Chayote
• Borenjena
• Plaintain
• Cassava
• Prickly pear cactus
• Bamboo shoots
• Chinese celery
• Water chestnuts
• Bok choy
• Burdock root
• Napa cabbage
• Taro
• Seaweed
• Bean sprouts
• Amaranth
• Choy sum
• Calabacita
• Sea vegetables
• Rhubarb
• ______________________________

Beans and legumes (if canned, no salt added):

• Lentils
• Black beans
• Red beans (kidney beans)
• Navy beans
• Black beans
• Pinto beans
• Blackeyed peas
• Fava beans
• Mung beans
• Italian white beans
• Great white northern beans
• Chickpeas (garbanzo beans)
• Dried beans, peas, and lentils (without flavoring packets)
• Canned bean soup

Baking items:

• Flour
• Sugar
• Imitation butter (flakes or buds)
• Nonstick cooking spray
• Canned evaporated milk—fat free (skim) or reduced-fat (2%)
• Nonfat dry milk powder
• Cocoa powder, unsweetened
• Baking powder
• Baking soda
• Cornstarch
• Unflavored gelatin
• Gelatin, any flavor (reduced calorie)
• Pudding mixes (reduced calorie)
• Angel food cake mix
• Other low-fat mixes
• Other
• ______________________________
• ______________________________

Frozen foods:

• Fish fillets— unbreaded
• Egg substitute
• 100 percent fruit juices (no sugar added)
• Fruits (no sugar added) 
• Vegetables (plain)
• Other 
• ______________________________

Condiments, sauces, seasonings, and spreads:

• Low-fat or nonfat salad dressings
• Mustard (Dijon, etc.)
• Catsup
• Barbecue sauce
• Other low-fat sauces
• ______________________________
• ______________________________
• Jam, jelly, or honey
• Spices __________________________
• ______________________________
• Flavored vinegars
• Hoisin sauce, plum sauce
• Salsa or picante sauce
• Canned green chilies
• Soy sauce (low sodium)
• Bouillon cubes/granules (low sodium)
• Other
• ______________________________

Beverages:

• No-calorie drink mixes
• Reduced-calorie juices
• Unsweetened iced tea
• Carbonated water
• Water