The Poultry and Meat Department
- Select low-fat organic poultry such as chicken or turkey breast. Avoid self-basting turkeys, which have fat injected into them. Eat lean ground turkey and chicken that contains less skin, which is very high in fat and calories.
- Choose organic meats, if possible.
The Whole-Grain Aisles: Breads, Cereals, and Grains
- Choose all whole-grains and food containing whole grains, including cereals, breads, whole-grain crackers, oatmeal, brown rice, and wild rice. The product is whole grain if the first ingredient on the label is whole grain, whole wheat, or rye.
- Steer clear of all white flour products, white rice, and white pasta.
The Beans/Legumes Aisle
These foods are vegetarian proteins with abundant nutrition, including lots of fiber. One half-cup of breans contains as much protein as three ounces of broiled steak or chicken breast. Choose beans cooked without animal fat.
The Soup Aisle
The best choices are salt-and fat-free bean, lentil, pea, vetable, barley, and brown rice soups. Select organic products if available. Avoid canned soups made with preservatives, MSG, or fat as well as all creamed soups. There are lots of varieties of canned soups made without added chemicals.