How to Diet: Healthy Shopping Tips

Tip #1: Use roasted red peppers to jazz up your salads or sandwiches without all the work. Look for them in the condiment section of your supermarket.

Tip #2: Looking for a flavorful lower-fat cheese? Jarlsberg Lite, a delightful Swiss cheese available at most deli counters, has only 2 grams of saturated fat per ounce. (Most cheeses have 5 or 6 grams.)

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Tip #3: Many store-brand foods are not identical to the brand-name products they’re imitating. Check the nutrition label to see if you’re getting more or less vitamins, minerals, calories, fat, saturated fat, or sodium.

Tip #4: Zip up a wintertime salad or snack with clementines. They’re wonderfully sweet, juicy, seedless tangerines.

Tip #5: Use chopped, marinated artichoke hearts and balsamic vinegar to sprinkle over your salad instead of dressing.

Tip #6: When buying chicken, stick to the breast and drumstick. They have far less fat than the thigh and wing.

Tip #7: When buying juices, reach for orange and grapefruit juice – they’re much richer in vitamins than apple, grape, or pear juice.

Tip #8: If you or your children are craving candy, skip the chocolates. Lollipops, licorice, and similar candies are full of sugar, but at least they’re not fatty.

Tip #9: When it’s pear season, buy Bosc, Anjou, or Comice. They’ll ripen best on the kitchen counter in a perforated brown paper bag. They’re ready when the flesh near the stem yields slightly to pressure.

Tip #10: Butternut and Hubbard squash are far more nutritious – thanks largely to their carotenoids – than acorn or spaghetti squash.

Tip #11: Buy extra bags of fresh cranberries when they’re plentiful and cheap. Freeze them unopened (for up to a year).

Tip #12: Stock up on beans: 1 cup of cooked beans (like pintos, black beans, chickpeas, navy beans, or lentils) contains about half the fiber you should eat in a whole day. Rinse some of the salt off before serving.

Tip #13: Hot chocolate mixes – like Carnation or Swiss Miss – have much less calcium than a cup of heated low-fat or fat-free milk mixed with a little chocolate syrup.

Other relevant links:

• Coffee on-the-go made healthy and simple. See: How to Diet: Tips for Grabbing Coffee on the Go

• Minimize calories at restaurants. See: How to Diet While Eating Out

• Try some of these easy snack ideas. See: Try These Quick and Healthy Snacks

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