Shopping for Protein

Simple Tips Eggs, beans and nuts are excellent sources of protein and easy to add to almost any dish. Add nuts to oatmeal, cereal, salads and stir-fries for a healthy, hearty meal. Raw nuts are often cheaper. Roast them for a delicious snack. Nuts stay fresh longer in the freezer.

Dining Out

Simple Tips Explore the menu options and make a few smart choices. Look for the “light” or “healthy” choices on the menu. Select vegetables for sides instead of fries. Avoid options with words like “jumbo”, “deluxe”, or “super-size”. Skip the cheese and get sauces/dressings on the side.

Shopping for Oils & Fats

Simple Tips Coconut oil is very high in saturated fat, even more than butter and lard, and therefore should be consumed in low to moderate doses. Select an oil that is a liquid at room temperature—again an indication that it is high in monounsaturated and polyunsaturated fatty acids, a healthier option.