Nutrition
Nutrition, is the most important part of your overall wellness. Meaning you can exercise for hours and then undo all your hard work by eating the wrong foods. It can be complicated to pick healthy nutritious foods that are affordable for your budget.
Heart Smart Minute, is about realistic health and fitness that is affordable to the average person. It’s not about being 100% organic, spending a small fortune at high end grocery stores, or getting a 6-pack. It’s about doing the very best you can each day to provide yourself and your family with the best possible nutrition and fitness program.
Sometimes, the only difference between a “cheat meal” and an affordable weekly favorite is a few small ingredient changes. Here is your Heart Smart Minute, Ultimate Shopping List. This list tells you what popular and affordable ingredients to choose on your next trip to the grocery store and which ingredients to lose from your home!
Save hundreds of calories! Take this list with you and see how affordable healthy food can really be for your waistline and wallet.
| Choose These Ingredients | Lose These Ingredients |
| Almond butter or organic peanut butter | Regular processed peanut butter |
| Applesauce (baking) | Butter or Oil |
| Beans/carrots (pureed) | Flour/Cornstarch |
| Boneless, Skinless Chicken | Dark Meat Chicken or Turkey with Skin |
| Canadian Bacon/Turkey Bacon | Regular Bacon |
| Fresh Meats | Processed or deli style meats |
| Egg Whites | Whole Eggs |
| Frozen Yogurt | Full fat Ice Cream |
| Fat Free Milk | Whole Milk |
| Fruit in its Natural juice | Fruit canned in syrup |
| Ground chicken or turkey | Ground Beef |
| Lean Beef (90% lean or higher) | Beef with visible fat |
| Low Sodium Broth | Oil bases dressings |
| More veggies | Less Meat |
| Plan non fat yogurt and add your own fruit | Fruit flavored yogurt |
| Low fat cheese | Cream Cheese |
| Reduced fat mayo | Regular Mayo |
| Rolled Oats | Panko or Breadcrumbs |
| Salt Free Spices | Salt |
| Water Packed canned tuna or salmon | Oil packed canned tuna or salmon |
| Whole grains (bran flakes, barley, brown rice, buckwheat, steel cut oats, wild rice, whole wheat flour) | Refined grains (cornflakes, enriched pasta products, grits, quick breads, egg noodles, pretzels, white bread, bagels, crackers, white rice or flour) |
