Stock your kitchen:
You can reduce the time you spend cooking healthy by using a shopping list and keeping a well stocked kitchen. Read the labels as you shop and pay attention to serving size and serving per container. Compare the total calories in similar products and choose the lowest calorie one.

So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics such as the following:

Dairy Products

• Fat free or low fat milk, yogurt, cheese, and cottage cheese
• Light or diet margarine
• Eggs/Egg substitutes

Starches

• Sandwich breads, bagels, pita bread, English muffins (whole wheat)
• Soft corn tortillas, low fat flour tortillas (whole wheat)
• Low fat, low sodium crackers (whole wheat)
• Plain cereal, dry or cooked
• Brown Rice, pasta (whole wheat)

Proteins

• White meat chicken or turkey (remove skin)
• Fish and shellfish (not battered)
• Beef: round, sirloin, chuck arm, loin and extra lean ground beef
• Pork: leg, shoulder, tenderloin
• Dry beans and peas

Fruits and Vegetables

• Fresh, frozen, canned fruits in light syrup or juice
• Fresh, frozen, or no salt added canned vegetables

Condiments

• Low fat or nonfat salad dressings
• Mustard and catchup
• Jam, jelly, or honey
• Herbs and spices
• Salsa