SHOP SMART & FILL UP YOUR CART! For …

1 Popsicles: no sugar added sugar free Jello gelatin & pudding desserts SHOP SMART & fill UP your CART! GREAT FOR WEIGHT LOSS & CONTROLLING DIABETES Cous Cous: 100% whole wheat,no seasoning packetRice: brown, whole grain or wild QuinoaFarro: 100 % whole grainCornmeal: whole grain, no gritsFlour: 100% whole grainOatmeal (Irish Oats, Steel Cut, Old Fashioned,Quick Cooking, Instant): plain, un avoredCream of Brown RiceWhole grain/multigrain hot cerealsSoy milk (Vanilla or plain): unsweetenedDairy milk: non-fat skim or evaporated skim fat free Yogurt (plain) Cottage cheese Ricotta cheese Parmesan cheese: use as a condimentReduced fat & soy veggie based cheeses fat free Sour cream: use as a condimentFruits & VegetablesTomato Products Pasta sauce (Marinara or Tomato) Tomato paste/puree Salsa Canned tomatoesBeans & LegumesDried beans & legumes.

2 No seasoning packets Canned beans & legumes Health Valley Organic Bean Chili Engine 2 Assorted Variety Beanand Grain BurgersVegetablesFruitsWhole Grains Hot CerealsDairy Products & SubstitutesPritikin Salad Dressing: order Salad dressings Hummus: no added oil Vinegar Ketchup Mustard Dips, Dressings & CondimentsDesserts Bread: 100% whole grain, 100% sproutedgrain, no hydrogenated fat, check for sodium Pita, wraps, bagels: 100% whole wheat Bread crumbs: 100% whole wheatBread ProductsThis list of our Top 50 Favorites will help you load your grocery cart in a way that s right for you and addresses your particular needs and concerns, such as . diabeteslowers cholesterollow sodiumnon-fatno salt addedsugar free1. Have your meals planned out ahead of time2.

3 Keep track of what goes into your cart by using check boxes3. Know what foods to avoid before you start shoppingPROMOTES:CHOOSE A VARIETY THAT IS:For Controlling Diabetes Popcorn Baked Tortilla chipsAny Variety of Extracts (Vanilla Bean, etc) Spices & HerbsEgg whitesTuna & salmon (if canned- very low sodium)Shell sh (fresh or no sauce added frozen)Chicken & turkey breast or Deli meats: chicken and turkeyno salt addedTofu, tempeh, TVP: plain, any textureSpices, Herbs & ExtractsAnimal & Seafood Protein& SubstitutesSnack FoodsAvocadoNutsNut butters: this includes peanutbutter, almond butter, etcAny oil: this includes olive oilCold cerealRice cakesCrackersPretzelsTortilla chips & rice crackersDesserts: this includes cake,cookies, candies, ice cream, THE FOLLOWING FOODS!LOWERING BLOOD PRESSURE:THE FOLLOWING FOODS!

4 AVOID IF YOU RE TRYING TO LOSE WEIGHT: THE FOLLOWING FOODS!AVOIDSoupFrozen entrees (order mealsfrom instead)Salad dressingSoy saucePickles & olivesCapersBreadCrackersSeasoning mixesCanned foodThere is so much con icting information out there, that we have also taken an extra step and provided you with 3 Top 10 lists on .what to if you have speci c health concernsAVOIDA lthough the items on this shopping list are all Pritikinapproved, some foods are better for some people then others are, and some foods are not for is just the tip of the iceberg, and there are a lot more foods out there that you can eat while still adhering to the .Pritikin Eating Planlowers cholesterollow sodiumnon-fatno salt addedsugar freePROMOTES:Visit for somedelicious and healthy recipes!CHOOSE A VARIETY THAT IS:The best way to control diabetes is by achieving a healthy weight.

5 Healthy eating and exercise is the :Re ned carbohydrates (White rice, bread and our) Processed foodsSugary snacksFruit JuiceDried FruitFatty cuts of meatsFull fat DairyFried FoodsCONTROLLING DIABETES