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:

Produce

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

Meat

• 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.

Dairy

• 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).

Seafood

• 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.

Salad Dressings

• 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.