Food Cures (70 page)
Authors: Carol Svec
It can be difficult to choose from among all the available brands of packaged foods. That’s why I have created this list of my personal picks. These are some of the “best of the best”—brands that I’ve evaluated and love. They are healthy, tasty, and fit perfectly in all of my meal plans. Most of these brands should be available in your local supermarket, although you may need to visit a health food store for some. I encourage you to be a little adventurous, to step outside of your food comfort zone and discover how wonderful these healthful products really are.
BREAD, PITA, WHOLE WHEAT
When shopping for whole wheat pita bread, choose those that have at least 2 grams of fiber. There are two sizes of pita—regular (which has 140 to 170 calories per pita) and mini (which have an
asterisk
(*) and typically provide about 70 to 80 calories per pita). The first ingredient on the label should always be whole grain or whole wheat flour.
*Aladdin’s Whole Wheat Pocket Pita Pocket, regular size
*Aladdin’s Whole Wheat Pocket Pita Pocket, small size
*Kangaroo Whole Grain Sandwich Pocket
Khoubiz Whole Wheat Pita
*Khoubiz Whole Wheat Pita, small
Thomas’ Sahara Mini 100% Whole Wheat Pita Bread
*Thomas’ Sahara 100% Whole Wheat Pita Bread
Toufayan Wheat Pita Bread
Trader Joe’s Whole Wheat Pita Bread
BREAD, WHOLE WHEAT
When shopping for whole wheat bread, choose those that have at least 2 grams of fiber and 80 calories or less per slice. The first ingredient on the label should always be whole grain or whole wheat flour.
Arnold Carb Counting 100% Wheat
Arnold Stoneground 100% Whole Wheat
Healthy Choice Hearty 100% Whole Grain
Home Pride 100% Whole Wheat
Home Pride Honey Whole Wheat
Nature’s Own 100% Whole Wheat
Pepperidge Farm 100% Whole Wheat Stoneground
Pepperidge Farm Carb Style 100% Whole Wheat
Sara Lee Heart Healthy 100% Plus Whole Wheat
Sara Lee Heart Healthy 100% Whole Wheat Classic
Sara Lee Soft & Smooth 100% Whole Wheat
Stroehmann Family Grains Heart Healthy 100% Whole Wheat
BREAD, WHOLE WHEAT, REDUCED-CALORIE
Choose brands that list the first ingredient as whole grain or whole wheat flour and have 45 calories or less per slice. Most brands listed provide at least 2 grams fiber.
Arnold Bakery Light Wheat
Healthy Life Natural All Whole Grain 100% Whole Wheat
Nature’s Own Double Fiber Wheat
Weight Watchers 100% Whole Wheat
CEREAL, WHOLE GRAIN
When choosing breakfast cereal, look for those with at least 3 grams of fiber and no more than 120 calories and 6 grams of sugar per ¾ to 1 cup serving. Check the nutrition label to make sure.
Barbara’s Multigrain Shredded Spoonfuls
Barbara’s Puffins, Original and Cinnamon
General Mills Cheerios, Plain and MultiGrain
General Mills Fiber One
General Mills Wheaties
General Mills Total, Whole Grain
Kashi GoLean
Kashi Heart to Heart
Kellogg’s All Bran, original
Kellogg’s Complete All Bran Oat Bran Flakes
Kellogg’s Complete All Bran Wheat Bran Flakes
Kellogg’s Special K, Protein Plus
Post Bran Flakes
Post Grape-Nut Flakes
South Beach Diet Whole Grain Crunch
Weetabix Organic Crispy Flakes
CRACKERS, WHOLE GRAIN
When choosing crackers, the first ingredient should be whole grain and one serving should provide at least 2 grams fiber and no more than 130 calories. The number of crackers per 1-ounce serving will vary, so be sure to check the label on the box before indulging.
Ak-Mak 100% Whole Wheat Stone Ground Sesame Crackers
Kashi TLC Original 7 Grain
Kashi TLC Natural Ranch
Kashi TLC Honey Sesame
Kavli 5 Grain Crisp Bread
Kavli Crispy Thin Crisp Bread
Kavli Hearty Thick Crisp Bread
Manischewitz Whole Wheat Matzo
Nabisco Triscuit, Deli-Style Rye
Nabisco Triscuit, Reduced Fat
Ry Krisp Natural
Ry Krisp Seasoned
Ry Krisp Sesame
Ryvita Fruit Crunch
Wasa Fiber Rye
Wasa Hearty Rye
Wasa Light Rye
Whole Food 365 Crackers Woven Wheats
BURGERS, LEAN TURKEY
When purchasing burgers, look for brands that are 250 calories or less per 4-ounce serving and provide no more than 3 grams saturated fat.
Jennie-O Turkey Store—fresh: Lean and Seasame Lean
Jennie-O Turkey Store—frozen: Original ¼ Pound, and Savory Seasonal
Perdue Fresh Ground Turkey Patties
Shady Brook Farms 93% Lean Ground Turkey Patties
BURGERS, VEGGIE AND SOY
These meatless burgers are great choices for lean protein. Each of them contains no more than 150 calories and 2 grams of saturated fat and provides at least 10 grams of protein.
Amy’s All American Veggie Burger
Amy’s Texas Veggie
Boca Burgers All American Flame Grilled
Boca Burgers Cheeseburger
Boca Burgers Grilled Vegetable
Boca Burgers Original
Boca Burgers Roasted Onion
Gardenburger GardenVegan
Morningstar Farms Grillers Vegan
Morningstar Farms Okara Pattie
Morningstar Farms Veggie Medley Burger
Morningstar Farms Zesty Tomato Basil Burger
Veggie Patch Meatless Garlic Portabella Burger
Yves the Good Burger Veggie Chick’n Burger
Yves the Good Burger Veggie Original
Yves the Good Burger Veggie Authentic
CHEESE, COTTAGE
All of the products listed below are great sources of fat-free and low-fat protein (as well as calcium). If you’re watching your sodium intake, be sure to go for the no-salt-added options, as the other can have between 350 and 470 milligrams of sodium per ½-cup serving.
Axelrod’s 1% low-fat, no-salt
Axelrod’s nonfat
Hood, low-fat
Hood, fat-free
Hood, no salt added, 1% low-fat
Friendship 1% low-fat
Friendship 1% low-fat, no salt added
Friendship nonfat
Light n’ Lively, low-fat
Trader Joe’s 1% organic low-fat
Trader Joe’s fat-free
CHEESE, LOW-FAT
Check cheese labels carefully, and choose the brands that meet your personal health needs. Although all of the brands listed are lower in calories, total fat, and saturated fat than regular whole-milk cheese, some are far leaner than others. For example, 1 ounce of reduced-fat cheese typically provides about 4.5 grams saturated fat, but 1-ounce of fat-free cheese provides 0 grams of saturated fat.
Alpine Lace Reduced-Fat Cheddar
Alpine Lace Reduced-Fat Low Moisture Mozzarella
Alpine Lace Yellow Reduced-Fat and Reduced-Sodium American
CHEESE, LOW-FAT
(cont.)
Alpine Lace Reduced-Fat Swiss
Borden Singles, all fat-free varieties
Cabot Vermont 75% Reduced-Fat Sharp
Cracker Barrel 2% Milk Reduced Fat Natural Extra Sharp Cheddar,
Cracker Barrel 2% Milk Reduced Fat Natural Sharp Cheddar
Cracker Barrel 2% Milk Reduced Fat Natural Vermont’s Sharp-White
Kraft 2% Milk Singles, American
Kraft Fat Free Shredded, Cheddar
Kraft Fat Free Singles, American, Sharp Cheddar, Mozzarella, and Swiss
Kraft Natural Low-Moisture, Part-Skim Shredded, Mozzarella
Laughing Cow Mini Babybel Original, Light
Laughing Cow Wedges, Original Swiss, LightPolly-O String Reduced-Fat
Mozzarella, 2% Milk
Polly0O—Ums String cheese mozzarella, Reduced-fat
Sargento Fat-Free Ricotta
Sargento Light Ricotta
Sargento Reduced Fat Deli-Style Sliced Provolone
Sargento Reduced Fat Deli-Style Sliced Swiss
Sargento Reduced Fat Mild Cheddar, Shredded
Sargento Reduced Fat Mozzarella, Shredded
CHILI, CANNED AND FROZEN
The following brands of chili are no more than 250 calories and 550 milligrams of sodium per 1-cup serving. Plus, they each provide at least 7 grams of fiber.