Assembly / Owner’s Manual
62
Grocery List
%5($'*5$,16
ZKROHZKHDWEUHDG
Sprouted grain breads
/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV
Sandwich or bagel thins
&RUQRUORZFDUEZKROHZKHDWWRUWLOODV
+LJK¿EHUZUDSV
3ODLQRDWVPLQXWHRUROGIDVKLRQHG
:KROHJUDLQVEURZQULFHEXOJDUEDUOH\TXLQRDFRXVFRXV
7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI
¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK
less than 100 calories per slice.
'$,5<'$,5<$/7(51$7,9(6
3ODLQQRQIDWJUHHN\RJXUW
.H¿U\RJXUWOLNHGULQN
2UJDQLFORZIDWPLON
Enriched almond or soy milk
&KHHVHIHWDSDUPHVDQPR]]DUHOODOLJKWKDYDUWLSURYRORQHVZLVV
string cheese, or single serving packages
0($7),6+328/75<3527(,1
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
FDW¿VKVFDOORSVRUFUDE
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
(JJVDQGHJJZKLWHV
/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQRUJDQLFDQG
grass fed is best)
Canned salmon or tuna (in water)
1LWUDWHIUHHUHGXFHGVRGLXPKDPWXUNH\FKLFNHQRUURDVWEHHIOXQFK
meat
$Q\W\SHRIEHDQGU\RUFDQQHGORZVRGLXPYDULHWLHV
7RIXDQGWHPSHK
7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´
Prime cuts are fattier. Limit intake of highly processed meat and
imitation meat products like sausage, bacon, pepperoni, and hot dogs to
once a week or less.
)52=(1)22'6
$OOYHJHWDEOHVZLWKRXWVDXFH
$OOIUXLW
Grains and grain medleys
&5$&.(5661$&.6(1(5*<%$56
$Q\XQVDOWHGQXWVRUVHHGV
$LUSRSSHGRUOLJKWSRSFRUQ
Edamame in the pod
Energy bars
Crackers
Hummus
7LSV/LPLWFUDFNHUVSUHW]HOVDQGFKLSVWRVHUYLQJVSHUZHHN
$OZD\VSDLUZLWKSURWHLQVXFKDVKXPPXVFKHHVHRUQXWV/RRNIRU
energy bars with less than 200 calories and 20g of sugar and at least 3g
RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV
and 4g or less of fat per serving.
)$762,/6
$YRFDGR
2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO
%XWWHUVSUHDGVORRNIRUSURGXFWVIUHHRIWUDQVIDWVDQGSDUWLDOO\
hydrogenated oils on the ingredient list.
7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V
measure oil and butter. Even if a fat is considered healthy, it’s still very
high in calories and portions need to be controlled.
'5(66,1*6&21',0(1766$8&(6
9LQHJDUVULFHZLQHEDOVDPLF
$OOIUHVKRUGULHGKHUEVDQGVSLFHV
Mustard
Salsa and chili sauce
0DULQDUDVDXFHZLWKQRKLJKIUXFWRVHFRUQV\UXS
/HPRQDQGOLPHMXLFH
%RWWOHGPLQFHGJDUOLFDQGJLQJHU
/RZVRGLXPVR\VDXFH
7LSV/RRNIRUSURGXFWVIUHHRI06*DGGHGFRORUVDQGKLJKIUXFWRVH
FRUQV\UXS/RRNIRUVDXFHVXQGHUFDORULHVSHUVHUYLQJ$YRLGFUHDP
based sauces and dressings like ranch, bleu cheese, and alfredo.
$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV
