The new National Heart, Lung, and Blood Institute Obesity Guidelines say that you can reduce the time it takes to cook "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 servings per container. Compare the total calories in similar products and choose the lowest calorie ones.
Fill your kitchen with lower calorie basics like the following:
Fat free or low fat milk, yogurt, cheese, and cottage cheese
Light or diet margarine
Eggs/Egg substitutes
Sandwich breads, bagels, pita bread, English muffins
Soft corn tortillas, low fat flour tortillas
Low fat, low sodium crackers
Plain cereal, dry or cooked
Rice, pasta
White meat chicken or turkey
Fish and shellfish (not battered)
Beef: round, sirloin, chuck arm, loin, and extra lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and peas
Fresh, frozen, canned fruits in light syrup or juice
Fresh, frozen, or no salt added canned vegetables
Low-fat or nonfat salad dressings
Mustard and catsup
Jam, jelly, or honey
Herbs and spices
Salsa
Additionally, here are some foods that you should select as the most heart-healthy choices.
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