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Grocery List for Low-Fat & Low Calorie Foods

By Jill Corleone, RDN, LD

For people trying to lose weight, it is always better to prepare foods at home. But preparing foods at home means there needs to be a variety of healthy, low-fat, and low-calorie foods to choose from. Because there are so many choices at the supermarket, selecting the right foods to bring home may sometimes be difficult. Make this an easier process by having a list with you when you buy groceries.

Fruits and Vegetables

Fruits and vegetables are naturally low in fat and calories. Fresh and frozen vegetables without added sauces and fresh and unsweetened canned fruits are the best choices. The American Heart Association recommends buying a variety of colorful fruits and vegetables such as broccoli, carrots, strawberries and spinach, because these foods have a higher nutrient content.

Milk, Cheese, Butter and Eggs

Foods found in the milk, cheese, butter and eggs section of the grocery store can be a source of calories and fat. Low-fat and fat-free milk and cheese products are recommended when limiting fat and calorie intake. Good choices include skim milk, fat-free, no sugar added yogurt, and fat-free cheese.

One whole egg contains about 70 calories. People can buy eggs and save calories and fat by eating the egg white only, which only has about 25 calories. Instead of butter, choose light, soft tub margarine to reduce calories and fat.

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Meat, Poultry, Fish and Nuts

When it comes to choosing meat, lean cuts are the better choice because they are lower in calories and fat. Lean meats include beef eye of round; pork tenderloin; veal cutlet; lamb shank; extra-lean ground beef; white meat poultry products without the skin; 95 to 99 percent fat-free luncheon meats; fish and shellfish; tuna packed in water; tofu; and low-fat peanut butter.

Bread and Baked Goods

Most breads are naturally low in fat, but high fiber whole-grain breads are the healthier choice, according to the American Heart Association. Light breads, containing about 40 calories a slice, are also available to reduce calories. Most processed baked goods, such as doughnuts, cakes and cookies, are high in fat and should be avoided.

Cereal

Cereal is a low-fat and low-calorie food. Unsweetened, whole-grain cereals are recommended for fiber, vitamins and minerals. Puffed rice and puffed wheat cereals are the lowest calorie cereals available with about 25 to 50 calories per 1 cup serving. To save calories with hot cereal, such as oatmeal and farina, choose plain varieties and add fresh fruit at home.

Snacks and Chips

Many snack foods, such as chips and crackers, are high in fat and calories. Better choices include rice cakes, pretzels, baked chips and fat-free crackers. Single- serving packaged items, such as the 100-calorie pack, can help people control caloric intake. Sugar-free jello is a very low calorie snack item and an appropriate sweet treat for the person trying to lose weight.

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