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Assembly / Owner’s Manual
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Grocery List
BREAD & GRAINS
100% whole wheat bread
Sprouted grain breads
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Sandwich or bagel thins
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+LJK¿EHUZUDSV
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:KROHJUDLQVEURZQULFHEXOJDUEDUOH\TXLQRDFRXVFRXV
7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI
¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
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.H¿U\RJXUWOLNHGULQN
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(QULFKHGDOPRQGRUVR\PLON
&KHHVHIHWDSDUPHVDQPR]]DUHOODOLJKWKDYDUWLSURYRORQHVZLVV
string cheese, or single serving packages
MEAT, FISH, POULTRY & PROTEIN
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
FDW¿VKVFDOORSVRUFUDE
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
(JJVDQGHJJZKLWHV
/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQRUJDQLFDQG
grass fed is best)
Canned salmon or tuna (in water)
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meat
$Q\W\SHRIEHDQGU\RUFDQQHGORZVRGLXPYDULHWLHV
7RIXDQGWHPSHK
7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´
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.
FROZEN FOODS
$OOYHJHWDEOHVZLWKRXWVDXFH
$OOIUXLW
*UDLQVDQGJUDLQPHGOH\V
CRACKERS, SNACKS & ENERGY BARS
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$LUSRSSHGRUOLJKWSRSFRUQ
(GDPDPHLQWKHSRG
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Crackers
Hummus
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$OZD\VSDLUZLWKSURWHLQVXFKDVKXPPXVFKHHVHRUQXWV/RRNIRU
energy bars with less than 200 calories and 20g of sugar and at least 3g
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and 4g or less of fat per serving.
FATS & OILS
$YRFDGR
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%XWWHUVSUHDGVORRNIRUSURGXFWVIUHHRIWUDQVIDWVDQGSDUWLDOO\
hydrogenated oils on the ingredient list.
7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V
PHDVXUHRLODQGEXWWHU(YHQLIDIDWLVFRQVLGHUHGKHDOWK\LW¶VVWLOOYHU\
high in calories and portions need to be controlled.
DRESSINGS, CONDIMENTS & SAUCES
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$OOIUHVKRUGULHGKHUEVDQGVSLFHV
Mustard
Salsa and chili sauce
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/HPRQDQGOLPHMXLFH
%RWWOHGPLQFHGJDUOLFDQGJLQJHU
/RZVRGLXPVR\VDXFH
7LSV/RRNIRUSURGXFWVIUHHRI06*DGGHGFRORUVDQGKLJKIUXFWRVH
FRUQV\UXS/RRNIRUVDXFHVXQGHUFDORULHVSHUVHUYLQJ$YRLGFUHDP
based sauces and dressings like ranch, bleu cheese, and alfredo.
$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV
47


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