VIV Advisory Board member Melina Jampolis, M.D., a board-certified internist and physician nutrition specialist, gave us a sneak peak at her personal smart-supermarket-shopping list featured in her book The No-Time-to-Lose Diet: The Busy Person’s Guide to Permanent Weight Loss
Heed Jampolis’s expert advice and you’re bound to drop a few extra pounds by adding the following healthy staples to your grocery cart.
- Eggs
- Fresh and frozen fruit
- Pre-cut vegetables and tasty lowfat dips such as hummus
- Lean protein (lowfat deli slices, canned chicken or tuna, cooked or frozen chicken and turkey breasts, frozen fish and shrimp)
- Low-sugar, lowfat yogurt (for breakfast, snacks, dessert)
- Lowfat cottage cheese (for breakfast or snacks)
- High-fiber cereal (aim for a minimum of 5 grams of fiber per serving)
- Frozen vegetables — get a variety of several bags for easy dinners
- Pre-made sauces (for quick and tasty vegetable or lean-protein toppings)
- Low-carbohydrate tortillas (“These are incredible,” says Jampolis. “You can wrap almost anything in them and they taste great!”)
- Dijon mustard (for a quick dip or dressing)
- Oil (olive, canola) and balsamic vinegar
- Nuts (choose tree nuts such as almonds, Brazil nuts and walnuts, which contain mostly unsaturated fat)
- Canned beans (for quick and easy salads and toppings)
- Salsa (“It’s great for easy recipes, healthy toppings, and quick, full-flavored salad dressings,” says Jampolis.)
- Cooking spray (“Use this to coat your pan for lower-fat stir fries, omelets and more,” recommends Jampolis.)
- lowfat, low-calorie salad dressing (“It’s better tasting than fat-free and research shows that a little fat may help increase nutrient absorption in vegetables,” says Jampolis.
- Reduced-salt chicken broth (for quick soups or sautés)
- Reduced-salt soy sauce (for sautés or dressings)
Tags: Academia, Education, Food science, Health, Health sciences, Health/Medical/Pharmaceuticals, Hospitality/Recreation, internist and physician nutrition specialist, Melina Jampolis, Nutrition, Self-care, Thomas Nelson, VIV Advisory Board
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2 Reader Comments:
[...] over apple chips and deli-fresh fish or poultry rather than the frozen or TV dinner variety. (Click here for Jampolis’s personal shopping [...]
[...] The Solution: Let’s face it — you know a piece of fruit is better for you than a Twinkie. The best way to change your habits is to make smart choices at the grocery store. For a comprehensive list of healthy foods to buy at the market, check out our shopping list. [...]