Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan.
Organize your food shopping list and fill your grocery cart with the healthiest foods that won’t bust your budget or diet.
Maximum amount of added sugars you should eat in a day are:
Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)
Different names for sugar: Sugar, sucrose, high fructose corn syrup (HFCS), dehydrated cane juice, fructose, glucose, dextrose, syrup, cane sugar, raw sugar, corn syrup,
Other sugars fall into the same category often labeled healthy like: agave, honey, organic cane sugar and coconut sugar
50-100 Grams Per Day – This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carb sensitive.
20-50 Grams Per Day – This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.
When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
30 to 38 grams a day – Men
25 grams a day – Women between 18 and 50 years old
21 grams a day – If a woman is 51 and older.
Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet.
56 grams per day – for the average sedentary man
46 grams per day – for the average sedentary woman
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
- Chicken Breast Skinless
- Turkey Breast
- Lean Ground Turkey
- Top Round Turkey
- Eye of Round Steak
- 90% Ground Beef
- Egg Whites
- Egg Substitutes
- Low-Fat Cottage Cheese
- Lean Ham
- Sweet Potato
- Brown Rice
- Wild Rice
- Rice cakes
- High-Fiber Cereal
- Popcorn (no butter)
- Tortillas (whole wheat or corn)
- Whole Grain Bread (no high fructose corn syrup)
- Fat-Free Yogurt
- Whole Wheat Pasta
- Green Beans
- Green Peppers
- Brussels Sprouts
FATS TO EAT
- Sunflower Seeds
- Pumpkin Seeds
- Cold Water Fish
- Low-Fat Cheese
- Low-Fat Salad Dressings
- Low Sodium Nuts
- Olive oil
- Canola oil
- Sunflower oil
- Flaxseed oil
- Water with Lemon & Mint
- Detox or Spa Waters
- OWC Vanilla Slim Shake Gluten Free
- OWC Chocolate Slim Shake Gluten Free
- Mint Tea
- Almond Milk/Soy Milk/1% Reduced Fat Milk
- Perrier, Sparkling Water Plain
- Shaken Tazo Iced Passion Tea (Unsweetened)
- Caffe Americano
- Green Smoothie
FOODS TO AVOID
- Fried Foods
- Whole-Fat Dairy
- Sugar-Based Beverages
- Sweet Desserts and Sweet Candies