FOOD
SHOPPING FOR STUDENTS
Cutting Costs
o
Convenience foods are the most expensive part of your
grocery bill so prepare as many foods from scratch as possible
o
Choose store brands, rather than national brands
o
Use label on self detailing cost per ounce or cost per
container to compare different brands and sizes
o
Buy large sizes over individually packaged servings when it
is convenient and practical.
o
Use canned beans as a source of protein instead of chicken
or other meats
o
Make your own snacks. Such as trail mix with cereal,
pretzels and dried fruit
o
Fresh and frozen vegetables and fruits are similar in
nutrient content
o
Don’t
shop when you are hungry. Your grocery bill can go up by 17 %
What to buy
Fruits and Veggies
o
As a student choose fruits that don’t go bad quickly and
that travel well for your afternoon snack
|
Apples |
Bananas |
Oranges |
Strawberries |
Blueberries |
Pears |
|
|
Grapefruit |
Grapes |
Pre-cut pineapple |
Cantaloupe |
Peaches |
Plums |
|
o
Choose vegetables that can act as a great snack or easily be
incorporated into a meal for extra flavor!
|
Baby Carrots |
Pre-cut broccoli |
Grape tomatoes |
Sweet potatoes |
Spinach |
|
Leafy greens |
Bell peppers |
Zucchini |
String beans |
Onion |
Breakfast cereal and Bars
o
Cereals, <11 gms sugar/serving and at least 4 grams
fiber/serving (try Multigrain Cheerios, Shredded Wheat or Total Whole Grain
Flakes).
o
Old fashioned Quaker oats
o
Instant oatmeal reduced sugar
o
Corn meal
o
Multi-grain pancake and waffle mix. Try Bob’s Red Mill brand
o
Sugar free or light syrup
o
Kashi GoLean Crunch Bars
o
Kashi TLC bars, any flavor
o
Nabisco Newton Fruit Crisp bar
o
Fiber One Bars or Kellogg’s Fiber Plus
o
Produced by Dietetics student Courtney Ferreira 2010
Bread
o
Thomas Multigrain Light English Muffins
o
Whole/Multigrain bagels
o
Multi/whole grain varieties with >2grams fiber/serving
o
Arnold Select Sandwich Thins-Multigrain
Snacks
o
Kozy Shack No Sugar added rice pudding
o
Jello Sugar Free Dark chocolate pudding
o
Sun Chips
o
Soy Crisps
o
Pirates Booty brand puffed snacks
o
Baked Tortilla Chips
o
Pretzels. Whole grain or no salt
o
Air popped popcorn
o
Rice cakes(unsweetened)
o
Dried Fruit (apricots, raisins, mango, cranberries)
o
Almonds
o
Walnuts
o
Natural Peanut Butter
o
Almond butter
o
Salsa
o
Hummus
Cookies/Crackers
o
Less than 200 mg sodium/serving
o
No hydrogenated/partially hydrogenated oils
o
Less than 3 grams fat/serving or baked
o
2 g fiber/serving (crackers)
o
Kashi TLC crackers and cookies
o
Multigrain Club Crackers
o
Cheddar Whole Grain Goldfish
o
Back to Nature brand cookies
o
Teddy Grahams
o
Annies Homegrown brand crackers or Bunny Grahams
o
Honey Maid Graham Crackers (Chocolate, Reduced Fat Honey or
Cinnamon)
Pasta/ Rice/ Sauces
o
Brown Rice cups
o
Instant brown rice
o
Wild rice, couscous wheat
o
Pastas, whole grain or whole wheat. Try Barilla Plus
o
Pasta/Pizza sauces, lower sodium or organic
o
Tortellini, whole wheat or with spinach
o
Pizza crust, try Boboli Whole Wheat Thin crust
Canned Goods
o
Low sodium soups. Campbell’s Select Harvest Light
o
Kidney or black beans, chick peas, etc
o
Low sodium chicken or vegetable broth
o
Vegetables, low sodium
o
Chicken can, Salmon and Tuna fish, in water
o
Fruits in light or natural syrup
o
Roasted red peppers, banana peppers
o
No sugar added apple sauce
Dairy
o
Eggs, Egg substitute (egg beaters)
o
Milk, skim or 1%
o
Yogurt, fat free or low-fat. Try Fage 0 %, Chobani, Oikos
Greek yogurt or Stonyfield farm Plain Organic Fat free, Dannon Light and Fit or
Yoplait Light
o
Shredded cheese (light/ 2% or fat free)
o
Fat Free Feta or Goat Cheese
o
String cheese, Babybel light, Laughing Cow light
o
Ricotta cheese (fat free or part skim)
o
Cottage cheese, fat free, 1%. Try Friendship no sodium added
o
Cream Cheese. Whipped, reduced fat or fat free
o
Butter. Whipped, light or substitute like I can’t believe
it’s not butter
Deli/ Protein
o
Turkey or chicken breast, ham, roast beef (choose low sodium)
o
Hebrew National 97% Fat free Beef Franks
o
Tofu, firm
o
Ground turkey
o
Chicken breast, try Perdue Perfect Portions
Freezer Section
o
Frozen meals are usually high in sodium. Look for those with
<700mg sodium/serving. Limit to 2x week.
o
Kashi Frozen Dinners
o
VitaMuffin Muffins or Muffintops (Banana Nut, Oat Bran
Blueberry, Deep Chocolate, etc)
o
Healthy Choice or Lean Cuisine Frozen Entrees
o
Multigrain Waffles (Eggo Multigrain, Van’s Premium
Multi-grain or Kashi GoLean Original 7 Grain)
o
Pre-sliced whole grain bagels
o
Frozen Veggies, try Birds Eye Steamers Vegetables
o
Boca Burgers or Morningstar Frozen Vegetarian meats
o
Light ice cream desserts such as Skinny Cow brand, Weight
Watchers brand, Eddy’s Slow Churned/ Light/ Frozen Yogurt
Beverages
o
Herbal teas
o
Orange Juice (Try Tropicana Trop 50)
o
Flavored Water
o
Crystal Light individual packet mix ins
o
Swiss Miss 25-calorie Hot Cocoa Mix
Oils/Dressing/Condiments
o
Balsamic Vinegar
o
Extra Virgin Olive Oil
o
Canola Oil
o
Light Mayo
o
Mustard, Ketchup
o
Light or Fat Free salad dressing