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