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The new National Heart, Lung, and Blood
Institute Obesity Guidelines say that you can reduce the time you spend cooking
healthy by using a shopping list and keeping a well-stocked kitchen. Read the
labels as you shop and pay attention to serving size and servings per
container. Compare the total calories in similar products and choose the lowest
calorie ones.
So, shop for quick low fat food items and fill your kitchen
cupboards with a supply of lower calorie basics like the following:
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- Fat free or low fat milk, yogurt, cheese, and cottage
cheese
- Light or diet margarine
- Eggs/Egg substitutes
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- Sandwich breads, bagels, pita bread, English muffins
- Soft corn tortillas, low fat flour tortillas
- Low fat, low sodium crackers
- Plain cereal, dry or cooked
- Rice, pasta
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- White meat chicken or turkey (remove skin)
- Fish and shellfish (not battered)
- Beef: round, sirloin, chuck arm, loin and extra lean
ground beef
- Pork: leg, shoulder, tenderloin
- Dry beans and peas
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- Fresh, frozen, canned fruits in light syrup or juice
- Fresh, frozen, or no salt added canned vegetables
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- Low fat or nonfat salad dressings
- Mustard and catsup
- Jam, jelly, or honey
- Herbs and spices
- Salsa
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Source: The National Heart, Lung, and Blood
Institute in cooperation with the National Institute of Diabetes and Digestive
and Kidney Diseases, National Institutes of Health.
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