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Copyright protected Piper Selden
All rights reserved.
Copyright protected Piper Selden
All rights reserved.
Remember to buy items in small amounts to reduce spoilage.
Other suggestions: buy local, in-season, and organic (especially organic milk products) whenever possible!
Sit down and plan weekly menus. Shop accordingly. Have a snack and glass of water before you go shopping--never shop when you are hungry.
Pantry:
Canned beans (kidney, black, garbanzo, etc.)
Canned meats packed in water (chicken, turkey, etc.)
Canned seafood packed in water (tuna, shrimp, clams, salmon, etc.)
Dried legumes (lentils, dals, dried beans varieties, etc.)
Dried grains (quinoa, barley, bulgur, buckwheat, amaranth, etc.)
Plain oatmeal (rolled-oats)
Plain dried bread crumbs
Quick-cooking brown rice
Whole-grain regular rice (brown, wild, red, etc.)
Dried whole or multi-grain pastas (whole-wheat couscous, spaghetti, bow-tie, etc.)
Capers
Brine-cured olives (black, green, kalamata)
Bottled roasted red bell peppers
Bottled salsa
Oils in small bottles (expeller-pressed canola oil, olive, and dark-roast sesame)
Non-stick canola or olive oil spray
Dijon mustard
Hot pepper sauce (Tabasco sauce, etc.)
Ketchup
Low-fat mayonnaise
Low-sodium soy sauce
Vinegars (cider, red, white, wine, and seasoned)
Worcestershire sauce
Low-sodium canned broth (chicken, beef, vegetable)
Bouillon cubes (chicken, beef, vegetable)
Canned or bottled garlic (minced)
Canned or bottled ginger (minced)
Light (reduced-fat) coconut milk
Sun-dried tomatoes (dry, not in oil)
Canned diced tomatoes, tomato sauce, and tomato paste
Canned or bottled simmer sauces (Indian, Chinese, adobo, etc.)
Canned or bottled low-fat, low-calorie spaghetti sauce
Canned low-cal or light soups
Canned vegetable juice (tomato, V8, etc.)
Canned vegetarian or low-fat chili
Flour (all-purpose and whole wheat)
Bran
Cornmeal
Granulated white and brown sugar
Sugar replacement (if desired) like Splenda
Honey, lite maple syrup, and molasses
Baking soda and baking powder
Unsweetened cocoa powder
Dried fruits (raisins, apricots, apple chips, etc.)
Nuts (almonds, peanuts, pecans, walnuts, cashews, etc.)
Seeds (sunflower, sesame, etc.)
Peanut butter
All-fruit preserves and jams
Salt and pepper
Spices (turmeric, garlic salt, Italian blend, oregano, basil, curry, seasoned salt, etc.)
Light sauce mixes (taco, onion soup, etc.)
Fat-free evaporated skim milk
Low-cal, portion-controlled snacks (100-calorie packs of crackers, cookies, etc.)
Microwave popcorn (94% fat-free, mini-bags)
Low-calorie, light salad dressings
Jello
Dry, organic milk
Canned vegetables, low-sodium
Canned fruit, unsweetened (pineapple, mandarin oranges, etc.)
Wine (red and white)
Freezer:
Frozen vegetables (cut spinach, broccoli, cauliflower, edemame, Oriental mix, etc.)
Frozen fruits, no-sugar added (berries, sliced peaches, etc.)
Lean ground beef and turkey (7% fat or less)
Beef and pork (assorted cuts)
Skinless chicken and turkey in assorted cuts (breasts, thighs, etc.)
Hotdogs (lean beef, chicken and/or turkey)
Fish and shellfish
Sandwich bread, pitas, and tortillas
Low-calorie convenience meals (for emergencies)
Portioned leftovers
Refrigerator:
Fresh fruits and vegetables (buy in small quantities--stuff on your weekly menu list)
Cut up vegies (ready to eat)
Cut up salad greens (ready to eat)
Fresh in-season herbs
Cold water
Iced-tea
Orange juice (calcium-added if possible)
Eggs
Tofu (change water daily)
Fat-free or 1% milk
Unsalted butter
Cheeses (assorted hard and low-fat soft varieties, cheese sticks, lite feta, etc.)
An opened can or bottle of garlic (minced)\
An opened can or bottle of ginger (minced)
An opened can or bottle of salsa
Fat-free half-and-half
Fat-free sour cream
Plain fat-free yogurt
Fat-free cottage cheese
Bread products (so it doesn't mold)
Low-carb or low-fat tortillas
Whole-wheat low-fat pita bread
I Can't Believe It's Not Butter (spray)
-----------------
To find a supportive environment, check out Weight Watchers
Believe in yourself. You are worth it!
-----------------
Have a tip you'd like to share?
Contact Piper: piper@piperselden.com
Other suggestions: buy local, in-season, and organic (especially organic milk products) whenever possible!
Sit down and plan weekly menus. Shop accordingly. Have a snack and glass of water before you go shopping--never shop when you are hungry.
Pantry:
Canned beans (kidney, black, garbanzo, etc.)
Canned meats packed in water (chicken, turkey, etc.)
Canned seafood packed in water (tuna, shrimp, clams, salmon, etc.)
Dried legumes (lentils, dals, dried beans varieties, etc.)
Dried grains (quinoa, barley, bulgur, buckwheat, amaranth, etc.)
Plain oatmeal (rolled-oats)
Plain dried bread crumbs
Quick-cooking brown rice
Whole-grain regular rice (brown, wild, red, etc.)
Dried whole or multi-grain pastas (whole-wheat couscous, spaghetti, bow-tie, etc.)
Capers
Brine-cured olives (black, green, kalamata)
Bottled roasted red bell peppers
Bottled salsa
Oils in small bottles (expeller-pressed canola oil, olive, and dark-roast sesame)
Non-stick canola or olive oil spray
Dijon mustard
Hot pepper sauce (Tabasco sauce, etc.)
Ketchup
Low-fat mayonnaise
Low-sodium soy sauce
Vinegars (cider, red, white, wine, and seasoned)
Worcestershire sauce
Low-sodium canned broth (chicken, beef, vegetable)
Bouillon cubes (chicken, beef, vegetable)
Canned or bottled garlic (minced)
Canned or bottled ginger (minced)
Light (reduced-fat) coconut milk
Sun-dried tomatoes (dry, not in oil)
Canned diced tomatoes, tomato sauce, and tomato paste
Canned or bottled simmer sauces (Indian, Chinese, adobo, etc.)
Canned or bottled low-fat, low-calorie spaghetti sauce
Canned low-cal or light soups
Canned vegetable juice (tomato, V8, etc.)
Canned vegetarian or low-fat chili
Flour (all-purpose and whole wheat)
Bran
Cornmeal
Granulated white and brown sugar
Sugar replacement (if desired) like Splenda
Honey, lite maple syrup, and molasses
Baking soda and baking powder
Unsweetened cocoa powder
Dried fruits (raisins, apricots, apple chips, etc.)
Nuts (almonds, peanuts, pecans, walnuts, cashews, etc.)
Seeds (sunflower, sesame, etc.)
Peanut butter
All-fruit preserves and jams
Salt and pepper
Spices (turmeric, garlic salt, Italian blend, oregano, basil, curry, seasoned salt, etc.)
Light sauce mixes (taco, onion soup, etc.)
Fat-free evaporated skim milk
Low-cal, portion-controlled snacks (100-calorie packs of crackers, cookies, etc.)
Microwave popcorn (94% fat-free, mini-bags)
Low-calorie, light salad dressings
Jello
Dry, organic milk
Canned vegetables, low-sodium
Canned fruit, unsweetened (pineapple, mandarin oranges, etc.)
Wine (red and white)
Freezer:
Frozen vegetables (cut spinach, broccoli, cauliflower, edemame, Oriental mix, etc.)
Frozen fruits, no-sugar added (berries, sliced peaches, etc.)
Lean ground beef and turkey (7% fat or less)
Beef and pork (assorted cuts)
Skinless chicken and turkey in assorted cuts (breasts, thighs, etc.)
Hotdogs (lean beef, chicken and/or turkey)
Fish and shellfish
Sandwich bread, pitas, and tortillas
Low-calorie convenience meals (for emergencies)
Portioned leftovers
Refrigerator:
Fresh fruits and vegetables (buy in small quantities--stuff on your weekly menu list)
Cut up vegies (ready to eat)
Cut up salad greens (ready to eat)
Fresh in-season herbs
Cold water
Iced-tea
Orange juice (calcium-added if possible)
Eggs
Tofu (change water daily)
Fat-free or 1% milk
Unsalted butter
Cheeses (assorted hard and low-fat soft varieties, cheese sticks, lite feta, etc.)
An opened can or bottle of garlic (minced)\
An opened can or bottle of ginger (minced)
An opened can or bottle of salsa
Fat-free half-and-half
Fat-free sour cream
Plain fat-free yogurt
Fat-free cottage cheese
Bread products (so it doesn't mold)
Low-carb or low-fat tortillas
Whole-wheat low-fat pita bread
I Can't Believe It's Not Butter (spray)
-----------------
To find a supportive environment, check out Weight Watchers
Believe in yourself. You are worth it!
-----------------
Have a tip you'd like to share?
Contact Piper: piper@piperselden.com
Checklist to Weight Loss Success:
Clean up your kitchen!
Here is a list of items to keep on hand for weight-control success.
Here is a list of items to keep on hand for weight-control success.