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2014 Bnslprof CC.Pub (Read-Only) SUPERMARKET SAVVY® Brand-Name Shopping List Including Carbohydrate Choices Use this list as a tool to help you select healthful foods. In general, the foods listed are trans fat free, low in fat and saturated fat, while moderate in sodium and fiber. Specific nutrient criteria are given for each food category. Nutrition information is based on the serving size as specified on the product label . Be sure to pay attention to the Serving Size listed in green. Foods high in fiber ( >5g), low in sodium ( <140mg), and Good ( 8-15g) and Excellent ( >16g) Sources of Whole Grains are designated (see key on the bottom of each page). The number of Carbohydrate Choices (a system used by people with diabetes) is given— Q (6 to 10 grams of carbohydrate); (11 to 20 grams carbohydrate); Q (21 to 25 grams carbohydrate); (26 to 35 grams carbohydrate); Q (36 to 40 grams carbohydrate); and (41 to 50 grams carbohy- drate). The foods chosen for this list were evaluated based on manufacturer information from Nutrition Facts Labels. Inclusion of a food on this list does not imply an endorsement and is not meant to classify any food as “good” or “bad.” TABLE OF CONTENTS Page BEVERAGES BEVERAGES Fruit 1 (0 g fat, Trans fat free, no added sugar ) Vegetable 2 Portion Size = 1 cup (8 oz) prepared or amount recommended to make 1 cup (8 oz). BREAD Bagels, Tortillas, Muffins 2 FRUIT JUICE (100% Juice) High in antioxidants. BREAKFAST Cereal (cold) 2 Bolthouse Farms 100% Juice (all) Cereal (hot), Bars, Entrees, 3 Dole 100% Juice (all) Pancakes/Waffles 3 Gerber 100% Juice (all) Hansen’s Natural Junior Juice (all) DAIRY Milk, Cream Substitutes/Toppings 3 Horizon Organic Orange & Grapefruit Juice Cheese, Yogurt, Alternatives, Eggs 4 Langer’s All Pomegranate Juice Q DESSERTS Cookies/Bars/Snack Cakes 4 Minute Maid 100% Juices (Apple; Orange; Cherry; Pink Ice Cream/Frozen Yogurt 5 Grapefruit; Pomegranate) Novelties, Bakery, Pudding 5 Minute Maid Heart Wise Orange Juice ENTREES Main Dishes/Meals 5 Minute Maid Orchard’s Best 100% Fruit Juice (all) Pizza, Pasta, Potato, Rice, Soup 6 Mott’s 100% Apple Juice Mott’s 100% Juice Boxes (all) FATS/OILS Cooking Sprays, 6 Nestle Juicy Juice (all) Margarine, Nuts/Seeds, Oils 7 Northland 100% Organic Juice (all) MEAT Beef, Pork, Poultry, Game, Analogs 7 Ocean Spray 100% Juice from concentrate (all) Processed, Fish/Seafood, 8 POM Pomegranate Juice Simply Orange (all) PRODUCE Fruit, Vegetables, Legumes 8 Sunsweet PlumSmart Juice Q Sunsweet Prune Juice SAUCES Salad Dressings, Sauces, 9 TreeSweet 100% Orange Juice Pasta Sauce, Salsa/Dips 9 TreeSweet Juice (Orange Pineapple; Pink Grapefruit) SEASONINGS/ Condiments, Spices/Seasonings 9 TreeTop 100% Apple Juice INGREDIENTS Grains, Flour 9 Tropicana Healthy Kids Orange Juice Tropicana Pure Premium (all) SNACKS Chips, Pretzels, Popcorn, Crackers 10 Welch’s 100% Juice (Grape; White Grape) Low Sodium (<140mg) Good Source of Whole Grains (8-15g) High Fiber (>5g) Excellent Source of Whole Grains (>16g) Carbohydrate Choices: Q (6-10g), (11-20g) , Q(21-25g), (26-35g), Q (36-40g), (41-50g) © 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 1 VEGETABLE JUICE—High in Antioxidants & Sodium BREAKFAST FOODS Bolthouse Carrot Juice (< 3 g fat, > 2.5 g fiber, Trans fat-free) Campbell’s Tomato Juice (Low Sodium ; Regular) Q Hain 100% Pure Carrot Juice Q CEREALS, COLD—Whole Grain Hain Vegetable Juice Portion size = 1-oz, but varies from 1/3 cup to 1-1/2 cup, Odwalla Carrot Juice check the label Q Our Family Tomato Juice Q Ancient Harvest Quinoa Flakes Heinz Fancy Tomato Juice Q Arrowhead Mills Amaranth Flakes Q V8 100% Vegetable Juice (Original Q ; Spicy Hot Q; High Arrowhead Mills Buckwheat Flakes Fiber ; Low Sodium ) Arrowhead Mills Multi-Grain Flakes Arrowhead Mills Shredded Wheat Q BREAD Back to Nature Heart Basics Q (< 3 g fat, < 1 g saturated fat, >2.5 g fiber, Trans fat-free) Back to Nature Granola Q Portion Size = 1 slice or 55 g, check the label Barbara's Bakery Multigrain Shredded Spoonfuls Q Barbara’s Bakery Multigrain Puffins Q BREADS—Whole Grain Barbara’s Bakers Shredded Wheat Arnold 100% Whole Wheat Bob’s Red Mill Apple Granola Arnold Double Fiber Q Cascadian Farm Cinnamon Crunch Baker’s Inn 100% Whole Wheat Bread Enjoy Life Foods Crunchy Flax Brownberry Grain Double Fiber Erewhon Crispy Brown Rice Q Brownberry 100% Whole Wheat Erewhon Raisin Bran Earth Grains 100% Whole Wheat Q General Mills Cheerios (Multi Grain; Original) Healthy Life 100% Whole Wheat General Mills Fiber One Raisin Bran Natural Ovens 100% Whole Grain General Mills Fiber One Shredded Wheat Q Q Nature’s Own 100% Whole Wheat General Mills Whole Grain Total Q Oroweat Whole Grain Double Fiber General Mills Wheat Chex Q Pepperidge Whole Grain Double Fiber General Mills Wheaties Q Pepperidge Farm Whole Grain (Hearty & Soft) Health Valley 98% Fat-Free Granola (all) Roman Meal 100% Whole Wheat, Whole Grain Health Valley Flakes (Fiber 7, Oat Bran) Q Rudi’s Bakery 14 Grain Kashi Organic Promise (all) Q Sara Lee Heart Healthy Plus 100% Multi Grain Kashi GoLean Crunch Q Sara Lee Whole Grain White Bread Kashi Heart to Heart Weight Watchers 100% Whole Wheat Kashi 7 Whole Grain Flakes Wonder Bread Light Wheat Q Kellogg's All Bran Complete BREAD PRODUCTS—Whole Grain Kellogg's Complete Wheat Bran Flakes Q Arnold Sandwich Thins Q Kellogg's Un-Frosted Mini-Wheat Arrowhead Mills Whole Wheat Bread Mix Kellogg’s Raisin Bran Bob’s Red Mill 100% Whole Wheat Bread Mix Kellogg’s FiberPlus Antioxidant Bob’s Red Mill Spiced Apple Bran Muffin Mix Kellogg’s Smart Start Q Earth Grain Hearty Wheat Bagels Malt-o-Meal Mini Spooners Hodgson Mill Bran Muffin Mix Malt-o-Meal Raisin Bran Hodgson Mill Cornbread/Whole Wheat Muffin Mix Nature’s Path Flax Plus Raisin Bran La Tortilla Factory Whole Wheat Wraps Nature’s Path Optimum Slim Q Natural Ovens Better Wheat Buns Nature’s Path Heritage Multigrain Q Natural Ovens Whole Grain Bagel Post Grape Nuts Nature’s Path Organic Flax Plus Waffles Post Raisin Bran Oroweat English Muffin (2X Fiber, Whole Grain Post Shredded Wheat Q Oroweat Sandwich Thins Quaker Oatmeal Squares Pepperidge Farm Whole Wheat Bagels Quaker Multigrain Crisps Pepperidge Farm Whole Wheat English Muffins Quaker Whole Hearts Q Sara Lee Heart Healthy Whole Wheat Bagels Weetabix Whole Wheat Cereal Thomas 100% Whole Wheat Bagel Thins Q; Whole Grain English Muffin Q; Multi Grain Pita Bread Tumaro’s Soy-ful Heart Multi Grain Tortilla Low Sodium (<140mg) Good Source of Whole Grains (8-15g) Weight Watcher’s Pita Pockets Q High Fiber (>5g) Excellent Source of Whole Grains (>16g) Wild Oats Organic Whole Wheat Bagels Carbohydrate Choices: Q (6-10g), (11-20g) , Q(21-25g), Wild Oats Whole Wheat Mini Pita Bread (26-35g), Q (36-40g), (41-50g) © 1983 to 2014 Linda McDonald Associates, Inc., dba SUPERMARKET SAVVY®, Houston, TX 77042, www.supermarketsavvy.com. Not for sale by anyone other than Linda McDonald Associates, Inc. Unauthoized copying and reproduction of this List is prohibited bv law. page 2 CEREALS, HOT—Whole Grain King Arthur Oatmeal Pancake Mix Q Portion Size = 1 cup cooked King Arthur Whole Grain Baking Mixes Amy’s Hot Cereal Bowl (frozen) Multi-Grain ; Krusteaz Whole Grain Pancake/Waffle Mix Rolled Oats ; Steel-Cut Oats Nature’s Path Buttermilk Pancake Mix Archer Farms Brown Steelcup Oatmeal (frozen) Q Nature’s Path Flax + Multigrain Pancake Mix Arrowhead Mills 7 grain Hot Cereal Quaker Oatmeal Pancake Mix Better Oats (all) Van’s Whole Grain Pancakes Bob’s Red Mill Rolled Oats Bob’s Red Mill 10 Grain ; 5 Grain Q BREAKFAST ENTRÉES Country Choice Organics Oatmeal (< 30% fat, < 90 mg cholesterol, < 600 mg sodium) Cream of Wheat Healthy Grain Instant Portion Size = 1 item unless otherwise noted Dr. McDougall’s Oatmeal & Barley Amy’s Breakfast Burrito Q Fantastic Foods Hot Cereals (all) Q Jimmy Dean D-Lights Breakfast Bowl: Turkey Sausage, Kashi Heart to Heart Egg Whites, Potatoes, & Cheese McCann’s Irish Oatmeal Lean Pockets Bacon, Egg & Cheese Pocket Q; Ham, Mother’s Oatmeal (Regular; Instant) Q Egg & Cheese Q; Quesadilla Breakfast; Sausage, Egg Nature’s Path Oatmeal Optimum Power & Cheese Pocket Q Oatmeal, plain (any) Q Michelina’s Muffin (Canadian Bacon, Egg & Cheese; Quaker High Fiber Oatmeal ; Instant Oatmeal Sausage, Egg & Cheese) Q (Apples & Cinnamon; Maple & Brown Sugar) ; Smart Ones Breakfast Quesadilla Breakfast ; Canadian Multigrain Hot Cereal ; Old Fashioned Bacon English Muffin Sandwich ; Stuffed Breakfast Oats ; Simple Harvest Instant Oat meal Sandwich Roman Meal Elements 100% Whole Grain DAIRY BREAKFAST BARS/PASTRIES (< 3 g fat, Trans fat-free) MILK—Good source of Calcium (>10% DV) Portion Size = 1 bar (< 3 g fat, < 1 g saturated fat, Trans fat-free) Barbara’s Bakery Multi Grain Cereal Bar (all) Q; Portion Size = 1 cup or 8 oz Fruit & Yogurt Bars (all) Eggnog (1/2% Milkfat) Cascadian Farm Granola Bars (Vanilla Chip, Harvest Fat Free/Skim/Nonfat Milk (any) Berry) ; Fiber Blueberry Pomegranate Light (1 % Lowfat) Milk (any) Country Choice Oatmeal Squares (all) Sweetened Condensed Skimmed Milk – 1 oz = Q Health Valley Low Fat Cereal Bars (all) ; Fat-Free Buttermilk, Fat Free or
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