Ha ndout #30

Sports Food Swap:

Grocery Shopping List
Grains and Starchy … Lowfat refried beans … Salsa Poultry
Vegetables … Lentils … Squash … Skinless chicken breast
Breads … Peas … Tomatoes … Skinless turkey
… Whole grain … Chick peas … Zucchini … Ground chicken
… Bagel (whole grain) … Soy beans … Vegetable juice … Ground turkey
… English muffin … _____________ … ______________ … _____________
… Rolls … _____________ … ______________ Pork
… Pita bread Starchy Vegetables … Canadian bacon
… Flour tortillas … Corn Fruits … Center loin
… Corn tortillas … Peas Fresh, frozen, canned in … Lowfat (lean) ham
… _______________ … Potatoes (all) light or own juice, or juice … Tenderloin
… _______________ … ______________ … Apples (apple sauce) … _____________
Cereal … ______________ … Bananas Beef – choose select
… Bran flakes Snacks – look for ones … Berries (any) grade 1st then choice
… Cheerios with 3 grams of fat or less … Grapes grade
… Chex –any variety per serving … Guava … Chuck
… Grape nuts … Pretzels … Lemons … Flank
… Raisin bran … Popcorn, light or plain … Mango … Ground beef (lean 10%
… Oatmeal (instant or … Animal crackers … Melons or less fat)
regular) … Fig Newtons … Nectarines … Round
… Shredded wheat … Ginger snaps … Oranges … Sirloin
… Special K … Oatmeal raisin cookies … Papayas … Tenderloin
… Total (any variety) … Breakfast or cereal … Peaches … ______________
… Wheaties bars … Pears Fish
… _______________ … Lowfat granola bars … Pineapple … Clams
… _______________ … ______________ … Plums … Crab
Crackers … ______________ … Strawberries … Lobster
… Graham Other: Mixes and … Watermelon … Salmon
… Melba toast Packaged … Juice: __________ … Shrimp
… Reduced-fat crackers … Pancake/waffle mix … Juice: __________ … Tuna
… Rye crisps … Pancake/waffle frozen … _______________ … White fish (any)
… Rice cakes … Pizza crust (frozen or … _______________ … ______________
… Saltines mix) Eggs or Egg Alternative
… _______________ … Instant breakfast mix Milk and Milk … ______________
… _______________ … ______________ Products Lowfat Cheeses
Rice and Pasta … ______________ Lowfat or skim (nonfat) … Parmesan
… Brown rice … Milk … Lowfat cottage cheese
… White rice Vegetables … Soy milk (calcium … Any lowfat cheese
… Couscous Fresh, frozen, or canned fortified) … ______________
… Risotto … Asparagus … Rice milk (calcium Meat Alternatives
… Bulgur … Beets fortified) … Tofu
… Spaghetti … Broccoli … Plain yogurt … Tempeh
… Noodles … Cabbage … Fruit yogurt … Textured vegetable
… Macaroni, shells, etc. … Carrots … Soy yogurt protein
… Spinach pasta … Cauliflower … Ice milk … Veggie Burgers
… Whole-grain pasta … Celery … Frozen yogurt … Veggie dogs
… _______________ … Chiles … _______________ … Veggie Meats
… _______________ … Green beans … _______________ … ______________
Legumes and Beans … Lettuce: __________ … ______________
… Canned beans (any … Bagged lettuce mixes Meat and Meat
variety) __________ … Mushrooms Fats and Oils
Alternatives (low to
… Bagged beans (any … Onions … Nuts and Seeds
… Peppers medium fat)
variety) ________ … Oil (olive, canola, soy,
safflower)
… Peanut butter