It all starts with shopping! See the choices below for ideas of things to put in your cart. And some ideas of how to find what you want and save.

Proteins:

• Frozen chicken breasts
• Frozen un-breaded fish fillets
• Canned tuna in water
• Dried beans or canned beans
• Ground lean beef or lean turkey

Sides:

• Potatoes
• Fresh or frozen veggies
  • green beans
  • broccoli
  • carrots
  • squash
  • zucchini
• Plain brown rice
• Whole wheat pasta or hybrid
• Pasta sauce
• Salad greens

Snacks/Desserts:

• In-season fruits
• Frozen fruit – no added sugar
• Plain or vanilla light yogurt – 2% milk fat
• Cheese cubes
  • Get a large block and cut at home.
• Fresh carrots
  • Cut into sticks at home.
• Canned fruit in own juice, NOT syrup

Breakfasts:

• Plain oatmeal -add fresh fruit or jelly
• Eggs
• Whole wheat pancake/waffle mix
• Wheat cereal – no added sugar

Other:

• Whole wheat bread
• Low fat or skim milk
• Light margarine with zero trans-fats
• Store-brand canola and/or olive oils

Compare and Save!

Food Items	Compare the Costs
Frozen store brand chickern beast Brand name chicken breasts	$3.69 for 6 pieces $5.49 for 3 pieces
Dried beans                                               Ground beef	$.79 for 1 pound of dried or $.50 for 1 can $3.89 for 1 pound
Frozen broccoli   Fresh broccoli	$1.75/ for 3-4 servings $3.49/ for 3 servings
Plain Brown Rice     Pre-Packaged Rice Mix w/Sauce	$2.19/ for 19 servings $1.50/ for 1 ½ servings
Frozen Fruit, such as berries Potato Chips	$2.89/ for 4 servings $3.89/ for 1 bag
Light store brand vanilla yogurt Ice cream	$1.59/ for 3 ½ servings $5.29/ for 16 half-cup servings
Plain oatmeal   Pre-packaged oatmeal	$2.50/ for 30 servings $3.79/ for 10 packages
Store brand wheat cereal   Specialty “kids” cereal	$2.69 for 1 box $5.99 for 1 box

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This guide was originally developed for hard copy distribution by pediatric experts at UH Rainbow Babies & Children’s Hospital & colleagues in the Ohio Children’s Hospital Association with a grant from the Ohio Department of Health.

This children’s health content is brought to you with support from University Hospitals Rainbow Babies & Children’s Hospital.

For more information:

Go to the Kids’ Healthy Weight health topic.