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NCHPAD - Building Healthy Inclusive Communities

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Grocery Tips


By Carleton Rivers, MS, RD, LD

Getting Ready To Shop:

  • Plan your meals before heading to the store. Make a shopping list to reduce impulse purchases and to save money and time.
  • Avoid shopping if you are hungry.
  • Consider using store brands. They are usually less expensive than name brands, and the quality is generally comparable.

When at the Store:

  • Read the Nutrition Facts on the food label to find items low in carbohydrates.

Tips for Making Good Choices:

Produce

  • Eat fresh fruit and vegetables to increase your daily intake of vitamins, minerals, and fiber.

Meat

  • When on a reduced-carb diet, you do NOT need to avoid high fat cuts of meat.
  • Buy meat depending on how the price fits into your budget.
  • Limit eating red meat to no more than three times a week.

Dairy

  • Choose dairy products that are unflavored or unsweetened.
  • When on a low carb diet, you can eat whole milk yogurt!
  • Try to get 2-4 servings of dairy products each day (that includes cheese).

Seafood

  • Eat fish at least two times a week.
  • You can flavor your fish with lemon, lime, seasoning blends, and even feta cheese!

Spices and Seasonings

  • Get creative.
  • Use seasonings like fresh or dried herbs, spices, and low-carb condiments that do not add sugar or sodium to your foods.
  • Use salsa, Dijon mustard, or spices like garlic, basil, thyme, or oregano to marinate your meats.

Salad Dressings

  • Avoid light salad dressings because they have added sugar.
  • You may find it easier and tastier to make your own salad dressing at home using olive oil, balsamic vinegar, Dijon mustard, garlic, and parmesan cheese.

Modified Source: Beth Marks, J. S. (2010). Health Matters: The Exercise Nutrition Health Education Curriculum for People with Developmental Disabilities. Paul H. Brookes Publishing Co.

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