I like Fleischmans Spread with Olive Oil to sub for butter. I found Kraft Mayo with Olive Oil is pretty good, too. Must have Asian Pears, lately-clementines are in season and only about 35 calories. Joseph's Lavash flat bread with oats and flax is really good, and one 50-calorie serving packs a lot of nutrition! I buy plain rolled oats and make my own flavors of hot oatmeal in the morning - cut down on a lot of salt that way. Egg substitute sounds gross, but it tastes just like regular eggs after you cook in veggies and seasoning - fewer calories & fat; top with some low fat cheese. Found Ball Park white turkey hot dogs last week-practically fat free & only 45 calories each.
Challenge yourself - find recipes on SP with ingredients or seasoning blends you've never tried before and make one or two each week. Invite friends to join you for dinner and bring their own new, healthy side dish, along with the recipe, in case you like it :)
Fitness Minutes: (10)
276 2/7/13 11:30 A
I am about the same with what I buy and like bananas and apples well. I love braeburn apples, crisp but not overly crispy and their a mild sweet, sometimes a little sour if their not ripe. They are almost always on sale too where I shop. Other foods I like for variety are red grapes, dont like the green ones, their sour to me. Grapefruit, strawberries to snack on or freeze for smoothies are good. As far as veggies, the store I go to makes veggie bags each day and though they are kind of pricey, its a good variety of healthy veggies to snack on. Its cauliflower, broccoli, carrots, non-green bell peppers, radishes, celery or a combination of any of the above ingredients. Finding something like that or making your own would be good. I also buy colored bell pepppers, cabbage, and cauliflower or broccoli. Something snacky but not way unhealthy is good. I love pistachios, almonds and cashews to snack on and their fiilling too. As far as other items I buy, always milk and a whole wheat, 8-12 grain bread. hicken breasts are versatile and easy to fix. Chips and salsa is good, watch the salt in the chips and salsa and theirs a lot of healthy who grain varieties of tortilla chips.
One thing I did was to make list of every fruit and vegetable I could think of, and then ranked them according to how much we liked them. (I asked everyone in the family to rate them. I got some surprises.) Then I made sure to get some of the favorites off the list each week.
Try is to look for items that are fresh in season. Apples in the fall. Clementines and oranges in the winter. Strawberries in the spring. Melons in the summer. If you can get any of this locally, it will be fresher and taste better.
What are you using the butter for? If you are using it on toast, try peanut butter or almond butter. They have protein and healthy fats.
I started buying Kashi Go-Lean when a bunch of SparkPeople recommended it. We now sort of rotate breakfasts - almond butter on toast, oatmeal with nuts and craisins, and kashi and yogurt.
Fitness Minutes: (35,001)
5,088 2/6/13 9:02 P
I would suggest meal planning, finding some recipes you want to try, make a list based on what you need for the recipes and a few other things to have for breakfast, lunches or snack. For oatmeal, I get the big containers of old-fashioned oats. Walmart brand - super cheap!
Fitness Minutes: (15,571)
1,171 2/6/13 8:39 P
Shop the perimeter of the store first for produce dairy meat. I use real butter but moderately. I buy the butter with olive oil (in tubs) because it is more spreadable.
Actual the evening news announced a major study that says butter is less harmful than hydrogenzed vegetable oils.
Definitely try some new foods. Be adventurous!
Fitness Minutes: (19,035)
137 2/6/13 4:33 P
I suppose the easiest thing to do is to make three columns. Write down what you normally get, ie Special K, which group it belongs to ie Grains and cereals and then go to the store and buy a cereal or grain that looks good to you but is NOT special K. Repeat with your entire list. You might even fill in the first two columns and do several printouts so that every week you try something new. Have you ever had Muesli with fresh chopped apple in it? YUM Have you ever drained tofu and then soaked it in maple syrup and sautéed it? SO GOOD! I'd forget about butter. Who needs the extra Sat. Fat? Have you ever tried dragon fruit or kiwis? You may find that some things are not to your tastes, but in the mean time, you'll be getting different vitamins. And you'll find some new favorites. Check out roasted kale if you like spinach and mushrooms. You'll be amazed.
Depends what you are doing with non-dairy milks on what you want. If I just want to have a glass of milk to drink with breakfast, a snack or boost my protein - I usually drink Silk Fruit and Protein Mango Peach - which is a soy based product or Silk Pure Almond Milk - Dark Chocolate. Love them both!
Fitness Minutes: (4,491)
558 2/6/13 7:27 A
I suggest pick a day and go visit the store to just 'window shop'. Don't buy anything - just take a notebook with you. You can go up and down all the isles with no other agenda but to fact find.
Look at things of interest to you and take the time to read the labels. Write down isle numbers/price/serving sizes/calories/sodium etc.
Stroll the produce isle... Read the signs, they'll sometimes have a description of taste. Talk to the produce staff, find out what's in season that month. Write down price per lbs and weigh some produce to gauge how many make up a pound.
Then when you get home you can make up a list. On shopping day you'll have thought everything through and also have an idea of what you'll spend.
Edited by: STDWYNWEN at: 2/6/2013 (09:36)
Fitness Minutes: (33,080)
21,791 2/6/13 3:47 A
ROSEEDA24 - I don't use Almond or Coconut Milk but I DO use Soy Milk. I get the reduced fat variety because otherwise it tends to have a stronger flavour and I don't like the richness. Whenever you get a substitute milk, ensure that it has good calcium and protein levels. Some of them need to be fortified. As far as cooking veges is concerned, I steam most of mine. I boil potato in water with a little salt, and then put the other veges into the steamer. As you are unsure how to cook them, I also suggest that you use a fine cake skewer to check to see if they are cooked enough for you - some like them slightly crunchy and others like them soft all the way through. If you go to cook unpeeled ones in the microwave, make sure that you prick the skin a few times so that they don't explode in the microwave. Frozen veges don't generally need as much cooking as frozen ones. They SHOULD have the cooking instructions on the packaging. Also, with a lot of veges you can cut them up into bite-sized pieces, spray them lightly with oil and bake them in the oven. Try sprinkling some sesame seeds or a little balsamic dressing over them after! DELICIOUS :-) If you choose spinach, then dunking it in salted boiling water for ONE MINUTE and then removing and draining, and then adding a TINY little bit of grated nutmeg to it, and it is wonderful.
Fitness Minutes: (48,364)
3,128 2/5/13 11:43 P
I have an obsession with frozen whole green beans. I usually saute them in a skillet with a teaspoon of olive oil and garlic (or garlic infused olive oil if I have it)
if you like pork, try getting the center cut lean boneless chops. They are fantastic
My lists is usually
fish chicken extra lean ground beef pork chops (described above) various frozen veggies that look tasty - I often buy stir fry veggies, because they have a wide variety onions, cucumbers, carrots, lettuce greek yogurt cottage cheese deli ham deli light swiss a few cans of soup or lean cuisine for i am too lazy to cook tonight days oatmeal the non frosted shredded wheat almond milk apples, clementines, bananas, mango
those are my main staples, then I add or subtract depending on what I am going to make
Fitness Minutes: (11,988)
142 2/5/13 10:21 P
Try part skim mozzarella instead of the mild cheddar. Higher protein and lower fat.
Fitness Minutes: (5,730)
2,126 2/5/13 6:25 P
My top ten:
leafy greens raw any cruciferous veggie cooked (broccoli/cauliflower/cabbage, etc) olive oil canned tomato zucchini/yellow squash wild caught fish mushrooms raw cucumber raw asparagus raw fresh fruits (apple daily, change others as desired)
Edited by: MICHELLEXXXX at: 2/5/2013 (18:30)
Fitness Minutes: (218)
2 2/5/13 5:49 P
Thanks everyone. I'm planning a new grocery list as I type. I'm going to try the oatmeal. Any specif brands?? & I also plan on buying a few of the frozen veggies that can be stemmed. I think my biggest problem with veggies is not knowing how to cook them. Also, do any of yall use almond milk or coconut milk? I'm not a fan of.almonds of coconut, but maybe in a mile it will taste better. Thanks everyone for.responding.
I also tend to buy the same fruits and veggies, especially this time of the year when prices are high and selection is limited. I usually just shop for what's on sale and stock up and freeze veggies for cooking and fruits for smoothies.
I do play around with how I serve the same old things though. Different greek yogurt based dips, wraps, bakes, sandwiches, omelettes, and smoothies.
I used to cook/bake with margarine and spreads, but now only use butter. It is a saturated fat, but not hydrogenated, and I don't use much of it for flavoring.
I've been eating 1/2 grapefruit in the mornings lately, they mix well with plain yogurt and give you all the vitamin c you need in a day. Clementines are also really tasty.
For veggies have you tried sugar snap peas? They are AWESOME. Also in the frozen section they have some veggie mixes that are an easy side for dinner - we just blasted our way through a giant 'Mediterranean blend' that had onions, peppers, squash, green beans, and carrots - yum!
The way I approach grocery shopping is that each week I will make a menu and then I make a food list from the menu, add fruits and snacks and milk, and we are good to go.
I love 2% milk, and I use real butter, but in small amounts. We need a certain # of fat in our diets, and I usually use the milk and lowfat dairy products (2% yogurt, etc.), along with nuts and healthy oils, to get that. I also use olive oil, grapeseed oil, and coconut oil (in small amounts) to cook with. I drank skim for years, and learned to hate milk. I read somewhere that the fat in milk is good for you, and helps bean lean muscle mass. I'm not sure if this is true, but it works for me to drink it after a workout, and if I use it to make oatmeal I'm not hungry for the rest of the morning (unlike making it with water, where I am hungry in about two hours). That being said, I keep it to one serving a day because too much saturated fat is also bad for you.
Fitness Minutes: (33,080)
21,791 2/5/13 5:07 A
What sort of protein do you like apart from chicken? Fish? Beef? Pork? Beans? Chickpeas? Eggs?
What sort of fruit/veges do you like apart from the 3 mentioned? Apples? Pears? Kiwifruit? Oranges? Frozen Berries (great in smoothies along with the other fruits!) Celery? Onions? Broccoli? Beans? Peas? Swiss Chard? Spinach? Tomatoes? Beetroot? Carrots? Cabbage? Pumpkin? (and you DON'T only have to use them in pie - I love them roasted - in soups - in casseroles - steamed.....!
Then of course there is garlic and ginger, which can be used jointly or severally in your dishes.
What sort of cereals do you like apart from special k cereal? Rolled Oats? Quinoa?
Have you tried other spreads instead of butter? Olive Oil or Rice Bran ones are really good, as are Avocado based ones.
Good luck, Kris
Fitness Minutes: (16,538)
103 2/5/13 2:35 A
I like eating an apple and/or a banana every day. I keep them in the car and in the kitchen so I can grab one if I need a snack or if I need to supplement an on-the-go breakfast. (I suggest looking for Pacific Rose apples, super crispy and just sweet enough).
Cucumbers are really awesome, you can make sandwiches, add them to salads or eat them plain for their crunch factor.
As for veggies, I always have mushrooms, broccoli and zucchini in the house with the occasional squash to mix things up. All of them can be added to pastas, frittatas, as a side dish or whatever.
Maybe try some oatmeal in the morning instead of cereal. It definitely has more fiber content than special K, and you can still add fruit or nuts to give it more punch.
I keep 2 snacks in the car: some sort of trail mix (right now its cashew almond cranberry from trader joes) and a health bar like a luna bar, or a think thin bar in case I forget to bring lunch to work.
Maybe try 1% milk? I know you can wean yourself down if you are trying to lower how much fat you eat.
About the butter, maybe just get olive oil if you are using it to cook.
Edited by: WILLOWYGIRL at: 2/5/2013 (02:37)
Fitness Minutes: (218)
2 2/5/13 1:16 A
Ok, so every week/month I go shopping & I get the same things, parkay butter, special k cereal, 2% milk, mild cheddar cheese, chicken. Same ol everytime. What type of butter should I be getting? I get the tube, should I get sticks? & what about fruits & veggies? It's always, bananas, strawberries, avacados. Same as always. I feel in a rut. Someone please help. Im going shopping on Weds & would really love to have something different.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.