GOLD'S GYM BLOG

The Weight-Conscious Kitchen: What To Stock

by goldsgym

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The best way to reach your health and fitness goals is to stock your fridge and pantry with foods that will help you stay on track.

We’ve compiled three shopping lists based on common health goals: weight loss, heart health and overall well-being. If you have multiple goals, you can mix and match from the different categories to keep things interesting.

WEIGHT LOSS

(High fiber, low calorie)

Produce:

apples, bananas, berries, broccoli, dark green lettuce, dates, green beans, kale, pears, pineapple, spinach

Grains:

whole wheat bread, pumpernickel and rye breads, flax, whole grain cereal, brown rice, whole wheat pasta (or blend), whole wheat pitas, oat bran pancake mix, low-fat granola, whole wheat couscous

Protein:

soybeans (also called edamame), lentils, all types of beans, chicken breast, turkey, lean ham, lean roast beef, extra lean ground turkey, fish or shellfish, tofu or tempeh, almonds, peanuts and peanut butter, walnuts, olive oil, olives

Dairy:

non-fat or low-fat milk and yogurt, soy milk, reduced-fat cheese, part-skim mozzarella

Frozen:

low-fat ice cream, sorbet, fruit juice bars, frozen unsweetened fruit, frozen veggies, veggie burgers, healthy frozen meals, vegetarian low-fat burritos

Snacks:

hummus, baby carrots, low-fat string cheese or pre-portioned cheese snacks, whole grain crackers, snack-size fat-free popcorn, 100-calorie packs

HEALTHY HEART

(Rich in omega-3 fatty acids, antioxidants and fiber)

Produce:

avocados, bell peppers, berries, garlic, kiwis, leeks, onions, scallions, shallots

Grains:

oatmeal, brown rice, bran cereal, wheat germ, wheat barley

Protein:

soy products (soy milk, tofu, tempeh, soy burgers), beans, lentils, tuna, salmon, sardines, trout, eggs fortified with omega-3 fatty acids, sunflower seeds, almonds, walnuts, hazelnuts

Butter alternatives:

vegetable spreads fortified with plant sterol/stanol esters, such as Take Control or Benecol, or try low-fat and trans-fat-free spreads, such as Brummel and Brown

Freezer:

frozen fruits and veggies, veggie burgers, frozen fish

Beverages:

100% orange juice*, red wine (in moderation, of course!)

WELL-BEING

(Rich in antioxidants, folic acid, lutein and fiber)

Produce:

apples, apricots, avocados, beets, bell peppers, berries, broccoli, Brussels spouts, cabbage, carrots, cauliflower, dried plums, grapefruit, kale, kiwi, shitake mushrooms, oranges, raisins, spinach, sweet potatoes, tomatoes (and tomato sauce)

Grains:

whole wheat bread, whole wheat pasta, brown rice, bran cereal, oatmeal

Protein:

beans, lentils, low-fat chili

Beverages:

purple 100% grape juice*, pomegranate juice, grapefruit juice, green tea

Freezer:

frozen fruits and veggies, bean-based burgers

*Because of it’s high sugar content, drink juice in moderation.

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