Guilt-Free Grocery List (PHOTOS)

Eating low-calorie, high fiber foods is beneficial for weight control or weight loss as well as maintaining heart and digestive health. These foods should be a diet staple. Examples of such foods include many fruits and vegetables, legumes, grains and other plant-based, whole foods. According to the Food and Drug Administration (FDA) a high-fiber food must provide at least 5g dietary fiber per serving.

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Vegetables

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Vegetables, in general, are low in calories and high in dietary fiber. The following choices provide 5g dietary fiber and less than 150 calories per 100-gram serving: artichokes, Brussels sprouts, acorn squash, broadbeans, green peas, parsnips, lima beans, cowpeas, succotash, edamame, refried beans, yams, broccoli, yellow and white beans, navy, kidney, pinto, black beans and lentils.

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Vegetables, in general, are low in calories and high in dietary fiber. The following choices provide 5g dietary fiber and less than 150 calories per 100-gram serving: artichokes, Brussels sprouts, acorn squash, broadbeans, green peas, parsnips, lima beans, cowpeas, succotash, edamame, refried beans, yams, broccoli, yellow and white beans, navy, kidney, pinto, black beans and lentils.

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Michele Turcotte is a registered, licensed dietitian, and a certified personal trainer with the National Academy of Sports Medicine. She has more than 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning. She has written freelance food and nutrition articles for Trouve Publishing Inc. since 2004.

References:
Nutrition Data
Mayo Clinic: Whole Grains: Hearty Options for a Healthy Diet
Mayo Clinic: High-Fiber Foods

Guilt-Free Grocery List. Courtesy of LIVESTRONG.COM

 

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Comments

[faith]

11:26 PM on 12/03/2010

Fun article ! And the food pictures were beautiful. Thanks

[babybelle]

05:12 PM on 11/30/2010

You didn't mention quinoa. It's available in many supermarkets now.
I have never heard of breadfruit. I need my mangos and oranges.
Almond milk has become a must have at my house too.

[Keith DeBoer]

01:59 PM on 11/30/2010

Beans are a very under rated food. They are very cheap and nutritious and have long shelf life. The do however take a long time to cook. To make them more digestable make sure they a very, very well cooked and add some whole fennel seed.

[sabelmouse]

06:42 AM on 12/05/2010

adding a bit of seaweed helps to cook them too. and a pressure cooker.

[Keith DeBoer]

01:56 PM on 11/30/2010

The only thing I like more than fresh vegetables, cooked up nice with butter and spices is fruit. Fruit is a super food, so nutritious, purifying to the body and naturally good tasting. Plus you can take it wherever you go in its own natural package and eat it on the run. I think fruit has gotten a bad reputation because its sold in an unripe state. If you eat properly ripened fruit at room temperature, its soooo goood!

[Keith DeBoer]

01:53 PM on 11/30/2010

I'm a vegetarian and I love my vegetables! (no kidding)

[mssreader]

04:29 PM on 11/30/2010

Hi Keith, not sure what one calls a plant based diet eater but that's what I am after becoming veggie in 1970, then 32 years later a vegan and 7 years read Eat to Live and instantly started the plant based diet which is superb and so healthy and easy. I eat 75% fruits and veggies, all organic, and whole grains and legumes for the rest. No dairy products, no sugar. Love your enthusiasm and I too love my veggies and fruits. Lots of salads and soups and all is right in my world. I even do green smoothies but sometimes would rather just eat my fruit and veggies but if you are on the run or busy, green smoothies are exceedingly easy and healthy and really fill you up in a hurry.

You are right! Beans are underated as are lentils. In the winter I must have my dal soup twice a week at least.

Stay healthy and happy!

fanned and faved.........

[toxicbrainpoison]

12:15 AM on 12/01/2010

People may want to feel a little guilty about buing soy. First off all most soy produced in the us and abroad are GMO and are treated with pesticides, 2ndly non fermented soy products are hard for the body to digest. And lazy manufacturers think that dumping the edamame in toxic hexane is the proper way to shell them. For these reasons I'm a vegetarian that will seldom eat soy.