Shopping Guide for Weight Control

shopping cart This guide provides example of real foods to shop for at the grocery store. In addition the guide includes a list of additives and preservatives we should try to remove from the diet as much as possible.

Your goal here is to eliminate as many of these additives from your diet as possible. However, if every once in a while they sneak into your meal, that's okay. But the more you eliminate them, the better it will be for your health and weight.

The ingredients highlighted in yellow seem to be safe to have in moderation but it would be in our best interest to avoid them as much as possible as further research continues to be conducted.

Ingredients to Avoid

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Acids	Colors	Gums	Oils
Lactic acid Phosphoric acid Sorbic acids	Blue 2 Green 2 Orange B Yellow 5 Yellow 5 lake Yellow 6 Yellow 6 lake Red 3 Red 40 Red 40 lake Caramel color	Cellulose gum Xanthan gum Guar gum Locust bean gum	Partially hydrogenated oil Fully hydrogenated oil
Preservatives	Sugars and Artificial Sweeteners	Various Metal Compounds	Other
BHA BHT Calcium di-sodium EDTA	Acesulfame-K Sucrolose Saccharin Sorbitol Aspartame Corn syrup Corn syrup solids Fructose High fructose corn syrup Maltodextrin	Aluminum phosphate Titanium di-oxide Zinc oxide Magnesium oxide Sulfur dioxide Di-potassium phosphate Calcium silicate	Sodium caseinate Sodium stearoyl lactylate Sodium nitrate Sodium nitrite Polysorbate 60 Sodium benzoate Mono- and di-glycerides Potassium sorbate Artificial flavoring Sodium benzoate Calcium phosphate Artificial flavor Palmitate Sodium hexametaphosphate Artificial margarine flavoring Sorbitan monosterate Monosodium glutamate Alum Glutanen Monocalcium phosphate Ethoxylated mono- and di-glycerides Datenin Sodium steryl lactylate Calcium proprionate Di-sodium inosinate Di-sodium guanylate Sodium sulfite Propyl gallate TBHQ Hydrolyzed soy and corn protein Autolyzed yeast extract Yeast extract

Examples of Real Foods to Enjoy

(As long as they consist of real ingredients)

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Meats (in this order)	Cheese	Nuts (unsalted)	Vegatables
Fish Seafood Chicken Turkey Lean pork Ham Veal Beef Prepared meats like sausage Hotdog/bologna	Cheddar Cottage cheese Cream cheese Feta Gouda Mozzarella Parmesan Provolone Ricotta Brie	Peanuts Brazil nuts Cashews Walnuts Pistachios Almonds	All vegetables
Fruits	Fats	Spices	Desserts
All fruit	Extra virgin olive oil Corn oil (for some baking) Peanut oil or grapeseed (for some frying) Walnut oil Coconut oil Butter	All spices and extracts without high fructose corn syrup or MSG	Fruit Any dessert with real ingredients Dark chocolate
Drinks	Starches	Beans	Dairy
Water Tea (herbal or regular) 100% juice* (but more than not choose the actual piece of fruit) Coffee Milk	Any bread made that day with real ingredients Oats Pasta Rice	All beans	Eggs Ice cream Milk Yogurt Cheese
Seeds	Sweeteners	Alcohol
All seeds	Stevia (if severe diabetic) Brown sugar Molasses Raw sugar Honey	Wine: one 4 oz glass a day Beer: one 12 oz bottle a day

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