Monday, November 30, 2009

Shopping For Weight Loss A List To Live For

Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.

Every time you toss a low-calorie food into the cart, you're taking responsibility for losing weight—even before you sit down to a meal.

There's a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you'll reach for to create tasty, healthful, low-calorie meals anytime.

Let's Go Shopping
Today's supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices.


Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup

Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup

Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit

Fiber One: 60 calories and 14 g fiber per 1/2 cup

Wheaties: 110 calories and 2 g fiber per cup

Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup


Peanut butter

Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon


Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian

Whole grain regular breads or rolls

Rice and Pasta

Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest

Brown rice

Whole wheat couscous

Pearled or hulled barley

Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet

Frozen Meals

Low-calorie frozen breakfast foods such as those from Kellogg's, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van's

Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy's brand


All beans, dried or canned

Health Valley canned bean/chili combinations

Low-fat or fat-free refried beans


Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.

Protein Foods

Legumes: beans, peas, lentils, chickpeas

Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife

Seafood: fresh (do not fry!), smoked, canned, frozen

Calorie counts in this story may vary depending on the brand of products used. Remember to check the labels.



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