• Fresh fruits like bananas, berries, apples, pears, plums, oranges, and grapefruit.
• Dried fruits like apricots, dates, dried plums, raisins, and cranberries.
• Fresh whole or pre-cut vegetables like baby carrots, zucchini, summer squash, broccoli, kale, and tomatoes.
• Dehydrated vegetables like corn, peas and carrots.
• Sweet potatoes, yams, baking potatoes, red potatoes.
• Fresh squeezed fruit and vegetable juices.

• Nonfat or 1% milk or chocolate milk.
• Low-fat, calcium-fortified soymilk or rice milk.
• Nonfat or 1% milk-fat yogurt, cottage cheese,Kefir, sour cream.
• Soy or rice-based yogurt and/or sour cream alternatives.
• Cheese and cheese alternatives (soy or rice-based) with 3-5 grams of fat or less per serving.
• Tofu, tempeh, miso, grilled or baked tofu.
• Meatless (vegetable protein) luncheon meats and hot dogs (check sodium content if you are monitoring blood
• Luncheon meats reduced in fat and sodium.
• Hummus, tabouleh and other bean and lentil-based salads and dips.
• Most pita, flat breads and tortillas found in this section – choose whole grain varieties most often.
• Ready-cut chicken or turkey breast meat (watch sodium content). Many are pre-marinated.
• Boneless, skinless chicken or turkey breasts. Whole rotisserie chickens ready to take home.
• Lean cuts of beef or pork – many stores provide these foods ready for stir-fries, stews or to grill. Marinated tenderloins are very tasty and easy to just throw in broiler or on grill.
• Fish fillets like salmon, mackerel, tuna, sea bass, tilapia, etc. Many are pre-marinated and ready for preparation.
  

Breads, Crackers, Pastas, Cereals and other Grains
The foundation of a healthy diet begins with whole grains. These foods provide you with dietary fiber, B-vitamins, folic acid and a variety of other heart and health protective nutrients.Many boxed convenience foods are available in this group; just be aware of the amount of sodium per serving provided.

• Whole grain (wheat, spelt, buckwheat, oat, etc.) breads, pitas, bagels, English muffins with 2 grams or more fiber per serving.
• Baked whole grain crackers void of partially hydrogenated oils and lending 2 grams or more fiber per serving.
• Whole grain (some with added flax, wheat germ or soy) cooked or ready-to-eat cereals with 3-5 grams or more dietary fiber per serving.
• Whole wheat, spinach, red pepper, flax or buckwheat-based pastas.
• Brown or wild instant rice.
• Whole wheat or brown rice mixes or dried soup mixes with vegetables, lentils, dried beans or herbs.
• Couscous, quinoa, bulgur, cracked wheat, barley, oat, wheat berry and other whole grain mixes.

Beans, Soups, Sauces and other Canned Goods
Soaking and then preparing dried beans can be time-consuming and difficult for the novice cook. Canned varieties of beans, bean dishes, soups, bean and vegetable-based sauces are a much more convenient alternative.Be food label savvy and watch out for the sodium and fat content in these foods. Enjoy the many flavors and textures these convenience foods can add to your menu.

• Canned black, red or white kidney, soy, garbanzo and navy beans, lentils, split peas.
• Bean-based side dishes or reduced fat and reduced sodium vegetarian chili.
• Reduced-sodium soups containing the above-mentioned legumes or a variety of vegetables.
• Reduced-sodium bouillon or broth.
• Gravies, chutneys, curry sauces, tomato-based sauces or toppings like salsa or marinara. Choose reduced-sodium varieties when available.
• Reduced fat salad dressings for salads or as a marinade.
• Reduced sodium, canned in spring water tuna or salmon. Sardines canned in mustard.
• Reduced sodium canned vegetables.
  

The Frozen Food Section
The frozen food section contains the largest variety of convenience foods available in the market today. As a health-conscious consumer you must be food label savvy as some can be quite unhealthful.Taking the extra time on the next few grocery visits to read labels will help save you a lot of food preparation and shopping time in the future. Below are ideal convenience food choices for the health-conscious:

• Mixed fruit and berries to add to cereal, desserts, sauces, etc.
• Vegetables, vegetable mixes with herbs, spices and sauces.Choose from a variety of ethnic cuisine mixed vegetable dishes like curried vegetables and brown rice, szechwan vegetables and rice, stir-fried vegetable mixes. You can add your own tofu, tempeh, chicken or lean beef to these mixes.
• Vegetables mixed with reduced fat cheese sauces.
• Bean and vegetable-based frozen soups.
• Bean, chicken or vegetable and brown rice burritos.
• Whole grain breads, bagels, waffles and pitas.
• Single or family-sized meals such as Lean Cuisine or Smart Ones, other reduced fat and sodium meal entrees.
• Ethnic meals such as Indian, Mediterranean, Middle Eastern, Japanese, Chinese, Ethiopian.
• Soy-based ravioli, shells, meat analog crumbles, meatless burgers, pizzas, etc.
• For desserts, reduced or nonfat milk or soy-based ice creams or frozen yogurts.
  

Nuts, Seeds and Nut Butters
These foods contain heart-protective mono- and polyunsaturated fats and can compliment many recipes to enhance the nutritional value of the meal.

• Reduced fat, natural or freshly ground peanut butter.
• Almond, soy, walnut and other nut butters.
• Dried fruit and nut mixes or trail mixes.
• Nuts like Brazil nuts, almonds, walnuts, macadamia, hazelnuts, roasted soy beans, etc.
• Sesame, sunflower, poppy or pumpkin seeds to add to recipes or trail mixes.
  

Bulk Foods
Although not all items found in the bulk food section are necessarily ‘convenience’ foods, they can still fit well into a healthy eating plan. A benefit to these foods is that they contain little to no added sodium, fat and other preservatives. Here are some good choices:

• Wheat germ, ground or milled flaxseed to top on yogurts, soups or add to your favorite baked good.
• Dried beans, lentils, split peas, chili and soup mixes.
• A variety of whole grains like couscous, quinoa, bulgur, whole grain pasta, rice and other side dishes.
• Reduced fat granola.
• Low-sodium, reduced fat trail mixes.
• A variety of whole nuts and nut blends.
• Peanuts to grind on your own.
• Herbs and spices.

Prepared Foods
Grocery stores and markets around the world now have pre-cooked convenience foods available for purchase. Unfortunately almost all of them lack a Nutrition Facts panel, which provides calories, total fat, saturated fat, sodium, etc. Read the ingredients carefully to point out any high-fat, high-sodium contents. Ingredients are listed by weight, so those listed first make up the majority of the food. For example, if mayonnaise is the second ingredient in a tuna salad dish, you can bet the meal or entrée is high in total fat and saturated fat. Use caution when choosing these foods and follow some hints and tips below:

• Limit cream-based sauces and soups.
• Limit entrees or meals with condiments like mayonnaise or sour cream already added on. See if it is available on the side for you to add with discretion.
• Choose bean or vegetable-based meals, stews or soups with a clear sauce, marinade or broth.
• Remove any visible fat or skin from beef, pork, lamb or poultry dishes.
• Choose salads with dressing on the side; remove excess cheese, croutons, bacon bits.
• A Choose bean-based salads like pasta and lentils, spinach and pine nuts, hummus, tabouleh, stuffed grape leaves.
• Pick up a platter of sushi like California rolls to accompany a large salad.
• Limit cheese-based dishes or remove excess if possible.
• Choose whole grain buns, tortillas, bagels, pitas and pasta entrées. Take advantage of the salad and fruit bar and of fresh, homemade, broth-based soups.