Eating right made easy!

Need help putting together a healthy grocery-shopping list?

Lake Austin Spa Resort fitness director Lora Edwards, M.S.Ed., R.D., recommends devising meal plans using the Smart Foods table from Body for Life for Women (Rodale, 2005) by Pamela Peeke, M.D., M.P.H., a Shape advisory board member. The philosophy behind this program is to have a mix of protein, carbs and healthy fats in every meal so you stay full.

To create your own meals, choose one item each from Groups A, B and C, adding an extra serving of nonstarchy vegetables from Group B (like broccoli or carrots) at least twice a day. Be sure you're eating something every four hours or so.


Group A: Smart Proteins

Eggs, cheese and reduced-fat dairy
Cheese, light or fat-free, 2 oz.
Low-fat yogurt, 8 oz.
Whole egg, 1
Egg whites, 3 or 4
Egg substitutes, 1/3-1/2 cup
Lowfat cottage cheese, cup
Lowfat (1%) or fat-free milk, 8 oz.
Fat-free ricotta cheese, 1/3 cup

Fish (4 oz.)
Catfish
Haddock
Salmon
Shellfish (shrimp, crab, lobster)
Tuna

Meat or poultry (3-4 oz.)
Skinless chicken or turkey breast
Lean beef or pork
Lean deli meat, such as ham

Soy foods/meat substitutes
Soy chicken patty, 1
Soy burger, 1
Soy hot dog, 1
Soy cheese, 2 oz.
Soy milk, 8 oz.
Soy nuts, 1/4-1/3 cup
Tofu, 4 oz.


Group B: Smart Carbohydrates

Vegetables (1/2 cup cooked or 1 cup raw)
Artichoke
Asparagus
Beans
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Corn (starchy)
Cucumber
Green beans
Green peppers
Lettuce
Mushrooms
Onions
Peas (starchy)
Potato, sweet (starchy)
Pumpkin
Spinach
Squash
Tomato
Zucchini

Fruits (1 whole fruit or 1 cup berries or melon chunks)
Apple
Berries (strawberries, blueberries)
Citrus fruits (orange, grapefruit)
Dried fruit, 1/4 cup
Watermelon, cantaloupe

Whole grains
Whole grain bread, 1 slice
Whole wheat bagel, pita or wrap, 1/2
Steamed brown rice, 1/2 cup cooked
Steamed wild rice, 1/2 cup cooked
Oatmeal, 1/2 cup cooked
Barley, 1/2 cup cooked


Group C: Smart Fats

Avocado, 1/4
Nuts: 15 almonds, 20 peanuts, 12 walnut halves (also can count as Smart Proteins)
Olive oil, 1 tablespoon
Canola oil, 1 tablespoon
Safflower oil, 1 tablespoon

Smart Snacks
1/2 portion of any Smart Protein and 1/2 portion of any Smart Carb
1 tablespoon nut butter on celery or on 1 sliced apple
Any nonstarchy veggie, anytime
1/2 portion of nuts mixed with 1/2 portion of dried fruit
1/2 whole wheat bagel and hummus

Junk Foods (eliminate or eat sparingly)
Processed foods: White sugar, white pasta, cookies, chips, pastries,
candy bars, soda
Processed meats: Bologna, hot dogs, sausage
Full-fat red meat, dairy and cheese (high in saturated fat)
Any food with trans fats