Bread

With the large variety of breads, pitas, tortillas and wraps on the market, always remember: never believe the claims on the front of the package, always read the label on the back. Ingredients vary depending on brand and flavor.
Guidelines & how to choose:

Pita, Tortillas & Wraps

With the large variety of breads, pitas, tortillas and wraps on the market, always remember: never believe the claims on the front of the package, always read the label on the back. Ingredients vary depending on brand and flavor. Guidelines & how to choose:

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Cereals

With the large variety of Cereals on the market, always remember to never believe the claims on the front of the box, always read the label on the back. Guidelines & how to choose:

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Dairy

Cheese

Guidelines & how to choose:

Milk Varieties

When we think of milk we think cow. Nowadays, milk is available in a variety of options. Here are some of the SFL approved "milk".Guidelines & how to choose:

Yogurt


Guidelines & how to choose:

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Fruits & Vegetables

Fruits


Vegetables

Guidelines & how to choose:
Potatoes
Veggies & potatoes to AVOID

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Grains and Wheat Species

Guidelines & how to choose:
  • No white pasta or rice
  • Always check the ingredients list. In rice for example, if there is any ingredient listed other than rice in the package, leave it and check for another brand that has only rice as the ingredient.

    • Pasta

    Guidelines & how to choose:

    Pasta Sauces

    There are hundreds of different pasta sauce variations in your local grocery store to choose from. Homemade sauces are always your best option if the ingredients are right, however here are some guidelines and approved brands: Guidelines & how to choose:Create your own Pasta Sauce.
    A simple tomato sauce recipe can be created in minutes by blending a low-sodium can of crushedtomatoes with your favorite veggies (onion, garlic, pepper, mushroom, herbs...). Simply sauté yourchopped vegetables with a tablespoon of oil then mix in the can of crushed tomatoes....Add spices as desired (cayenne pepper, garlic powder, basil, chili powder...). Simmer for a few minutes. This is easy to make a big batch of and freeze in portions.

    When creating your own recipe, follow the same guidelines when choosing your canned tomato base products (crushed tomato, diced tomato, whole tomatoes). Avoid flavored tomato products that add garlic, basil, herbs...buy the simple crushed, diced or whole tomatoes without additional flavoring. Different brands vary in their sodium & sugar content. They may be sitting side by side on the shelf, but looks can be deceiving. Make it a point to compare all the brands on the shelf of the same item; you'll be surprised to see the differences. Always check with your SFL Consultant if you need clarification on sauces that are not listed on the SFL Approved list. There are constantly new sauces and new brands appearing on the shelves and in some cases the manufacturer does change the recipe of their sauces, so get into the habit of checking all labels.

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    Nuts & Seeds

    Most of us enjoy eating nuts, usually by the handful. While nuts are loaded with health benefits, keep in mind that they are high in calories, mostly from fats. Stick to your portion allowance on your meal plan and avoid mind less eating: 1 oz serving of nuts contains between 160 and 200calories. The size of a 1 oz serving of nuts also varies depending on the type of nut. That's about 47-shelledpistachios, 30 peanuts, 24 almonds, 20 pecan halves or hazelnuts, and 14 walnut halves.
    Nut varietiesGuidelines & how to choose:

    Seeds

    Guidelines & how to choose:

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    Oils & Spreads

    Oils have become a staple in most kitchens. All edible oils are 100% fat, but the components that make up the fat structure of a particular edible fat are important in determining whether or not it is considered healthy. While some edible fats from plant sources, such as olive oil and flax seed oil are considered very healthy, they are all high in calories. All plant oils have about 120 calories per tablespoon so they should be consumed in moderation.

    Cooking Oils:Salad Oils:Guidelines & how to choose:Alternate ingredients can be used instead of oil in the preparation of foods. Although claiming to be low in fat and calories, all cooking sprays should be avoided. Instead, spray bottles can now be purchased and filled with your favorite oil. Be careful to follow portions.

    Spreads

    Spreads are a great addition to any bread or recipe. The most important thing to remember is to follow your portion allowance and to make the right choice when you purchase it. Guidelines & how to choose:

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    Proteins

    Guidelines & how to choose:

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