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
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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
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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
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- 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
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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)
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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
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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
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Canned Fruit (in juice or
water):
- Canned pineapple
- Applesauce
- Other canned fruits (mixed
or plain)
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Frozen Fruits (without
added sugar):
- Blueberries
- Raspberries
- 100% fruit juice
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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
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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
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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
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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
milkfat 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
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Frozen foods:
- Fish fillets
unbreaded
- Egg substitute
- 100 percent fruit juices
(no sugar added)
- Fruits (no sugar
added)
- Vegetables (plain)
- Other
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Condiments, sauces,
seasonings, and spreads:
- Low-fat or nonfat salad
dressings
- Mustard (Dijon,
etc.)
- Catsup
- Barbecue sauce
- Other low-fat sauces
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- Jam, jelly, or honey
- Spices
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- Flavored vinegars
- Hoisin sauce, plum
sauce
- Salsa or picante
sauce
- Canned green chilies
- Soy sauce (low
sodium)
- Bouillon cubes/granules
(low sodium)
- Other
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Beverages:
- No-calorie drink
mixes
- Reduced-calorie
juices
- Unsweetened iced tea
- Carbonated water
- Water
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