Frontier Kids Care has put together a comprehensive shopping list of our favorite items to help you with your drive to living a healthier lifestyle.
The place to shop for your fresh fruits and vegetables at a great price. Imagine, you can fill your shopping bags with lots of healthy, fresh produce while staying within your budget!
Lettuce- various types/water cress/tomatoes/cucumbers/green,red or yellow pepper – great basics for salads
Pumpkin/Squash/Carrots – can be used to make soups or try grated raw in salads and breads
Melongene (Bhaigan) – great for choka and dips
Cauliflower/broccoli/zucchini/christophene – try raw!
Onions (regular or red)/Garlic
Basil – see our easy to make Pesto recipe
Pineapple/pommecythere/five finger/pommerac – great for chow!
Mangoes/bananas – but these are higher in calories. 1 banana – 100 cals
Plantain/ Sweet Potato
Try your own kitchen garden and here are some things that are easy to grow:
Many of your favorite Supermarkets carry a wide variety of low calorie items. The key is to look at product labels for serving size and calorie values, fat and sugar content.
1 slice whole wheat bread/ 1/2 bagel/ 1/2 english muffin (100 calories each)
Pita pockets/4 mini pitettes – 80cal
Sada – variable but usually 1 piece is 160 calories
Tortillas (small) – calorie count variable – check label
Hops – 1/2 is 100 calories. Not a good choice!
Eggs – 1 large – 80 calories / 1 egg white approx 20 calories
Mozzarella – shredded is a good option – 1/4 cup – 80 calories. Look for partly skimmed
Cottage cheese – 80 calories/ 1/2 cup
Low fat cheese wedges – Crystal Farm or Laughing Cow– 35-50 cal
Parmesan cheese shredded – 1 tbsp – 30 calories / Feta cheese – small amounts to add to salads
Yogurt -low fat versions – watch sugar content!
Skim milk – 80 calories/1 cup
Split Peas/lentils/pigeon peas/red beans
Rice – brown is a good choice
Whole grain pasta
Oats/ corn meal/cream of wheat
Mauby bark/sorrel – dried or fresh/tamarind Juice
100% juices – look for 100 calories/package
Citrus fruits – fresh or unsweetened tinned
Chicken (Lean cuts skinned)
Fish fillets / Salt fish / Shrimp / Seafood
Lean Ground Beef-use sparingly
Tuna in water / Sardines in water
Salt fish/smoke herring
Lean Ham or Turkey slices
Tamarind Chutney-small amounts as chutneys contain sugar
Honey/maple syrup-for flavoring, use sparingly
Olive oil spray / canola oil spray
Low fat mayonnaise and low fat salad dressing – Raspberry/Ranch/Caesar
Salad vinegar / Balsamic vinegar
Small Kit Kat- 80 calories
Grapes – 1 1/2 cups =100 calories
Low Fat Popcorn – 2 cups – 100 calories
Digestive Chocolate Biscuit – 90 calories
Motts Apple Sauce – 100 calories/cup
Crix – 8 crix – 100 calories
Hunts Low fat Puddings -80 calories
Raisins – 1/4 cups – 100 calories
Prunes – 5 prunes = 1oz – 50 calories
Pretzels – 1oz – 100 calories
Rice Cakes – 30 calories per cake
Kiwi – 1- 25 calories/ Cantaloupes – 1 cup cubed – 50 calories. Great choices!
Kiss goodies – 100 cals each
Almonds – 15 – 100 calories/1/4 cup – 200 calories
Walnuts – 1/4 cup is 200 calories. Crush and use sparingly as toppings on salads and yogurts
Cranberries/dried – 1/4 cup – 100 cals
There is a nice variety of:-
Low calorie fruits such as cantaloupe, kiwi, watermelon, gala apples and grapes
Different types of vegetables such as romaine lettuce, iceburg lettuce, baby carrots, celery
Cheeses such as cottage cheese, feta, provolone slices – 80 calories/slice, large packs shredded mozzerella,
mini Babybel light – 50 calories each, Laughing cow light wedges – 35 calories per wedge.
Lean ham/turkey/roast beef/chicken breast slices
Nuts and berries such as almonds, walnuts, pistachios, cranberries, prunes, raisins
Snacks such as Ritz crackers or breadsticks with cheese, Quaker 100 calorie granola chewy bars, Nabisco 100 calorie snack packs,
100 calorie juices such as Apple and Eve or Motts
We love the Lawry’s garlic and parsley seasoning powder to add to steamed or stir fried vegetables, channa and vegetable dips and meats and soups