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Weight-Loss Grocery List

by
author image Eliza Martinez
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.
Weight-Loss Grocery List
Putting the right foods in your cart can help with weight loss. Photo Credit grocery cart image by Mat Hayward from Fotolia.com

Overview

Losing weight means eating foods that are lower in calories so that calories consumed are less than calories burned. To lose 1 pound in a week, a person must burn 3500 more calories than he eats. Reader's Digest advocates skipping fad diets and making lifestyle changes at home to achieve healthy weight loss, including choosing the right foods at the supermarket.

Low-Fat Dairy

Choosing low-fat milk, cheese and yogurt over full fat versions cuts calories and saturated fats while still providing the bone health benefits of consuming dairy products. Incorporating these foods into meals and snacks provides nutrients and protein for healthy muscles, cells and tissue. If the switch to low-fat milk is difficult, a dieter can begin by going from whole to 2 percent, then 1 percent and eventually to skim milk. According to Reader's Digest, each downward move reduces calorie intake by 20 percent. In addition, skim milk has 95 percent less fat than its whole fat counterpart, making it a good choice for weight loss.

If you avoid dairy products, opt for dairy-free alternatives, such as almond or soy milk. Check the nutrition label to determine if the milk has added sugar, and try to select unsweetened varieties.

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Fruits and Vegetables

Produce contains fiber, something that can help a person feel full longer, preventing the possibility of overeating at the next meal or snack. In addition, fruits and vegetables are low in calories and high in vitamins, minerals and antioxidants, making them a good choice to put in the grocery cart for weight loss. 100 percent fruit or vegetable juice counts toward produce consumption, but watching the calorie content is important because juices often contain more calories than whole fresh fruits or vegetables. Reader's Digest advises using them to bulk up pasta dishes, stir-fries, omelets or salads. Eating fruits and vegetables as an appetizer is a good way to include them and prevent filling up on calories at mealtime.

Whole Grains and Legumes

Whole grain foods are another good fiber filled choice for a weight loss grocery list. Breads, pastas and cereals made from whole grains are low in calories and fat and keep a person filled up for longer periods of time than other choices. Reader's Digest reports that people who eat a couple servings of whole grains each day are 49 percent less likely to be overweight than those who don't. Eating cereals made from whole grains for breakfast helps set a person up for healthier eating all day and prevents overeating at lunchtime due to excessive hunger. Legumes, such as beans and lentils, offer similar health benefits -- their fiber content will help you feel full.

Meats and Other Protein

When you're shopping in the meat aisle, look for lean options. Skinless chicken and turkey breast and 95 percent lean ground beef offer relatively low-fat options. While not a lean source of protein, fatty fish -- like salmon and sardines -- contain heart-healthy omega-3 fatty acids that make welcome additions to weight loss diets. Alternatively, seek out high-protein plant foods, such as tofu, tempeh and quinoa, as sources of lean protein in your diet.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media