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Rule #1: Stock Up on Essentials

  • Eggs: They contain healthy cholesterol and are good for your heart.
  • Milk: If you go for dairy, choose 2 percent. Hemp and almond milk are also good choices.
  • Whole-grain bread: Choose a loaf with at least 3 grams of fiber per slice.

Rule #2: Color Your Fruit and Vegetable Drawers

Your fruit and vegetable drawers should contain every color of the rainbow: red, orange, yellow, green, purple and brown.

  • Red peppers, tomatoes, apples
  • Oranges
  • Lemons
  • Spinach and kale
  • Grapes
  • Mushrooms
If you can't fit all of this produce in your crisper, remember that you can also choose frozen vegetables.

Rule #3: Makeover Your Dairy Drawer

Remove the temptation to binge on high-fat cheeses by buying cheeses that are big on flavor or naturally contain less fat. Or, better yet, snack on Greek yogurt instead.

  • Shredded or grated Parmesan: You don't have eat a lot to experience the flavor.
  • Goat cheese: Delicious and creamy with less fat and calories than cow's milk cheeses.
  • Greek yogurt:This staple is high in protein and great for cooking.

Rule #4: Pack Your Fridge With Protein

Replace ground beef as your family's go-to protein with these leaner options.

  • Chicken: Lean breasts and rotisserie are both good options.
  • Lean turkey: If you buy lunch meat, look for brands with no added nitrates, or choose ground turkey as a beef substitute.
  • Tofu: Buy extra firm if your family is trying it for the first time.

Rule #5: Chill Your Condiments

Choose condiments that have a long shelf life and health benefits, including:

  • Chopped garlic in a jar
  • No-sugar-added fruit preserves
  • Mustard
  • Salsa
  • Hummus
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As a reminder, always consult your doctor for medical advice and treatment before starting any program.


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