Cutting Costs

o   Convenience foods are the most expensive part of your grocery bill so prepare as many foods from scratch as possible

o   Choose store brands, rather than national brands

o   Use label on self detailing cost per ounce or cost per container to compare different brands and sizes

o   Buy large sizes over individually packaged servings when it is convenient and practical.

o   Use canned beans as a source of protein instead of chicken or other meats

o   Make your own snacks. Such as trail mix with cereal, pretzels and dried fruit

o   Fresh and frozen vegetables and fruits are similar in nutrient content

o   Donít shop when you are hungry. Your grocery bill can go up by 17 %


What to buy


Fruits and Veggies

o   As a student choose fruits that donít go bad quickly and that travel well for your afternoon snack











Pre-cut pineapple







o   Choose vegetables that can act as a great snack or easily be incorporated into a meal for extra flavor!


Baby Carrots

Pre-cut broccoli

Grape tomatoes

Sweet potatoes


Leafy greens

Bell peppers


String beans



Breakfast cereal and Bars

o   Cereals, <11 gms sugar/serving and at least 4 grams fiber/serving (try Multigrain Cheerios, Shredded Wheat or Total Whole Grain Flakes).

o   Old fashioned Quaker oats

o   Instant oatmeal reduced sugar

o   Corn meal

o   Multi-grain pancake and waffle mix. Try Bobís Red Mill brand

o   Sugar free or light syrup

o   Kashi GoLean Crunch Bars

o   Kashi TLC bars, any flavor

o   Nabisco Newton Fruit Crisp bar

o   Fiber One Bars or Kelloggís Fiber Plus


Produced by Dietetics student

Courtney Ferreira 2010

Nature Valley Granola bars



o   Thomas Multigrain Light English Muffins

o   Whole/Multigrain bagels

o   Multi/whole grain varieties with >2grams fiber/serving

o   Arnold Select Sandwich Thins-Multigrain



o   Kozy Shack No Sugar added rice pudding

o   Jello Sugar Free Dark chocolate pudding

o   Sun Chips

o   Soy Crisps

o   Pirates Booty brand puffed snacks

o   Baked Tortilla Chips

o   Pretzels. Whole grain or no salt

o   Air popped popcorn

o   Rice cakes(unsweetened)

o   Dried Fruit (apricots, raisins, mango, cranberries)

o   Almonds

o   Walnuts

o   Natural Peanut Butter

o   Almond butter

o   Salsa

o   Hummus



o   Less than 200 mg sodium/serving

o   No hydrogenated/partially hydrogenated oils

o   Less than 3 grams fat/serving or baked

o   2 g fiber/serving (crackers)

o   Kashi TLC crackers and cookies

o   Multigrain Club Crackers

o   Cheddar Whole Grain Goldfish

o   Back to Nature brand cookies

o   Teddy Grahams

o   Annies Homegrown brand crackers or Bunny Grahams

o   Honey Maid Graham Crackers (Chocolate, Reduced Fat Honey or Cinnamon)


Pasta/ Rice/ Sauces

o   Brown Rice cups

o   Instant brown rice

o   Wild rice, couscous wheat

o   Pastas, whole grain or whole wheat. Try Barilla Plus

o   Pasta/Pizza sauces, lower sodium or organic

o   Tortellini, whole wheat or with spinach

o   Pizza crust, try Boboli Whole Wheat Thin crust


Canned Goods

o   Low sodium soups. Campbellís Select Harvest Light

o   Kidney or black beans, chick peas, etc

o   Low sodium chicken or vegetable broth

o   Vegetables, low sodium

o   Chicken can, Salmon and Tuna fish, in water

o   Fruits in light or natural syrup

o   Roasted red peppers, banana peppers

o   No sugar added apple sauce



o   Eggs, Egg substitute (egg beaters)

o   Milk, skim or 1%

o   Yogurt, fat free or low-fat. Try Fage 0 %, Chobani, Oikos Greek yogurt or Stonyfield farm Plain Organic Fat free, Dannon Light and Fit or Yoplait Light

o   Shredded cheese (light/ 2% or fat free)

o   Fat Free Feta or Goat Cheese

o   String cheese, Babybel light, Laughing Cow light

o   Ricotta cheese (fat free or part skim)

o   Cottage cheese, fat free, 1%. Try Friendship no sodium added

o   Cream Cheese. Whipped, reduced fat or fat free

o   Butter. Whipped, light or substitute like I canít believe itís not butter


Deli/ Protein

o   Turkey or chicken breast, ham, roast beef (choose low sodium)

o   Hebrew National 97% Fat free Beef Franks

o   Tofu, firm

o   Ground turkey

o   Chicken breast, try Perdue Perfect Portions


Freezer Section

o   Frozen meals are usually high in sodium. Look for those with <700mg sodium/serving. Limit to 2x week.

o   Kashi Frozen Dinners

o   VitaMuffin Muffins or Muffintops (Banana Nut, Oat Bran Blueberry, Deep Chocolate, etc)

o   Healthy Choice or Lean Cuisine Frozen Entrees

o   Multigrain Waffles (Eggo Multigrain, Vanís Premium Multi-grain or Kashi GoLean Original 7 Grain)

o   Pre-sliced whole grain bagels

o   Frozen Veggies, try Birds Eye Steamers Vegetables

o   Boca Burgers or Morningstar Frozen Vegetarian meats

o   Light ice cream desserts such as Skinny Cow brand, Weight Watchers brand, Eddyís Slow Churned/ Light/ Frozen Yogurt



o   Herbal teas

o   Orange Juice (Try Tropicana Trop 50)

o   Flavored Water

o   Crystal Light individual packet mix ins

o   Swiss Miss 25-calorie Hot Cocoa Mix



o   Balsamic Vinegar

o   Extra Virgin Olive Oil

o   Canola Oil

o   Light Mayo

o   Mustard, Ketchup

o   Light or Fat Free salad dressing