Get it Done Fitness

Make a list and eat something healthy before you go to the grocery store. The list will help you stay on track instead of buying unhealthy snacks and processed foods.

 

Meat: (Look for cuts with the words lean, loin, or round. Grass-fed preferably)

• Boneless skinless chicken breasts
• Pork tenderloin
• Lean ground turkey breast of beef
• Canned tuna/chicken packed in water
• Lunch meat – avoid nitrites or nitrates – watch sodium
• Fish: salmon, trout, halibut, shrimp

 

Eggs (with Omega 3’s)

 

Vegetables: (Choose a colorful variety of seasonal vegetables)

• Lettuce – the darker, the better
• Frozen vegetables (without sauce)
• Low-sodium canned vegetables (make sure to rinse any canned vegetables)
• Dried beans

 

Dairy:

• Skim or 1% milk
• Yogurt (choose low-fat or fat-free)
• Cottage cheese (1% or skim)
• Reduced fat cheese or string cheese (5g fat or less/ounce)

 

Fruit:

• Fresh fruit (try something new each week)
• Frozen fruit (all natural)
• Canned fruit (packed in its own juices)
• Dried fruit

 

Grains: (first word in ingredient list should be whole grain)

• 100% Whole wheat bread, English muffins, or mini bagels
• Whole wheat pasta
• Brown rice
• Whole wheat tortillas or pitas
• Potatoes
• Corn (which is a grain, not a vegetable)
• Sweet potatoes

 

Cereal: (Choose whole grain cereals)

• Total or bran cereal
• Shredded Wheat
• Cheerios
• Oatmeal

 

Soups:

• Low sodium soups
• Broth based versus cream based
• Vegetarian chili

 

Fats:

• Canola oil
• Olive oil
• Smart balance butter
• Peanut butter (all natural)

 

Snacks: (Avoid partially hydrogenated oils in ingredient list)

• Popcorn (low fat or reduced fat)
• Stoned ground or whole grain crackers
• Granola bars (whole grain, all natural)
• Nuts or Trail mix
• Baked tortilla chips