Cutting Costs
  • Convenience foods are the most expensive part of your grocery bill so prepare as many foods from scratch as possible 
  • Choose store brands, rather than national brands 
  • Use label on self detailing cost per ounce or cost per container to compare different brands and sizes 
  • Buy large sizes over individually packaged servings when it is convenient and practical 
  • Use canned beans as a source of protein instead of chicken or other meats 
  • Make your own snacks. Such as trail mix with cereal, pretzels, and dried fruit 
  • Fresh and frozen vegetable and fruits are similar in nutrient content 
  • Don’t shop when you are hungry. Your grocery bill can go up by 17%
Snacks
  • Kozy Shack no sugar added rice pudding 
  • Jello Sugar Free Dark Chocolate pudding 
  • Sun chips 
  • Soy crisps 
  • Pirates Booty brand puffed snacks 
  • baked tortilla chips 
  • Pretzels – whole grain or no salt 
  • Air popped popcorn 
  • Rice cakes (unsweetened) 
  • Dried Fruit (apricots, raisins, mango, cranberries)
  • Almonds 
  • Walnuts 
  • Natural Peanut Butter 
  • Almond Butter 
  • Salsa 
  • Hummus 
Fruits
  • As a student choose fruits that don’t go bad quickly and that travel well for your afternoon snack.. 
  • Apples 
  • Bananas 
  • Oranges 
  • Strawberries 
  • Blueberries 
  • Pears
  • Grapefruit 
  • Grapes 
  • Pre-cut Pineapple 
  • Cantaloupe 
  • Peaches 
  • Plums 
Vegetables
  • Choose vegetables that can act as a great snakc or easily be incorporated into a meal for extra flavor! 
  • Baby carrots 
  • Pre-cut Broccoli 
  • Grape tomatoes 
  • Sweet potatoes 
  • Spinach 
  • Leafy greens 
  • Bell peppers 
  • Zucchini 
  • String beans 
  • Onion
Breakfast

Breakfast cereals and bars 

  Cereals (less than 11 grams of sugar/serving, and at least 4 grams of fiber/serving)

  • Multigrain Cheerios     
  • Old Fashioned Quaker Oats
  • Instant oatmeal reduced sugar 
  • corn meal 
  • multigrain pancake and waffle mix 
  • Try Bob’s Red Mill brand 
  • Sugar free or light syrup 
  • Kashi GoLean Crunch Bars 
  • Kashi TLC bars – any flavor 
  • Nabisco Newton Fruit Crisp bar 
  • Fiber One bars or Kelloggs Fiber Plus 
  • Nature Valley Granola Bars   

 

 

 

 

 

Pasta/ Rice/ Sauces
  • Brown Rice cups 
  • Instant brown rice 
  • Wild rice 
  • Couscous Wheat 
  • Pastas- whole grain or whole wheat 
  • Pasta/Pizza sauces- Lower sodium or organic 
  • Tortellini- whole wheat or with Spinach 
  • Pizza crust – try Boboli Whole Wheat Thin Crust 
Cookies/Crackers
  • Less than 200mg of Sodium/serving 
  • No hydrogenated/partially hydrogenated oils 
  • Less than 3 grams of fat/serving or baked 
  • 2 grams of fiber/ serving (crackers) 
  • Kashi TLC crackers and cookies 
  • Multigrain Club Crackers 
  • Cheddar Whole Grain Goldfish 
  • Back to Nature brand cookies 
  • Teddy Grahams 
  • Annies Homegrown brand Crackers or bunny Grahams 
  • Honey Main Graham Crackers (chocolate, reduced fat honey or cinnamon) 
Bread
  • Thomas multigrain Light English Muffins 
  • Whole/Multigrain bagels 
  • Multi/Whole grain varieties with >2 grams of fiber/serving 
  • Arnold Select Sandwich thins 
Dairy
  • Eggs, Egg substitute (egg beaters) 
  • Milk, skim or 1% 
  • Yogurt, fat free or low-fat. Try Fage 0%, Chobani, Oikos Greek yogurt or stonyfield farm Plain Organic Fat free 
  • Dannon Light and Fit or Yoplait Light
  • Shredded cheese (light, 2%, or fat free) 
  • Fat free Feta or Goat cheese 
  • String Cheese, Babybel light, laughing cow light 
  • Ricotta cheese (fat free or part skim) 
  • Cottage cheese, fat free, 1%. Try Friendship no sodium added 
  • Cream Cheese (whipped, reduced fat or fat free- Butter. Whipped, light or substitute like i can’t believe its not butter. 
Deli/ Protein
  • Turkey or chicken breast, ham roast beef (choose low sodium) 
  • Hebrew National 97% Fat free Beef Franks 
  • Tofu, firm 
  • Ground turkey 
  • Chicken Breast- try Perdue Perfect Portions 
Canned Goods
  • Low sodium soups 
  • Campbell’s Select Harvest Light 
  • Kidney or Black beans , Chick peas 
  • Low sodium chicken or vegetable broth 
  • Vegetables, low sodium
  • Chicken can, Salmon and Tuna fish, in water 
  • Fruits in light or natural syrup 
  • Roasted red peppers, banana peppers 
  • no sugar added apple sauce 
Freezer Items
  • Frozen meals are usually high in sodium. Look for those with <700mg sodium/serving. Limit to 2x week.
  • Kashi Frozen Dinners
  • VitaMuffin Muffins or Muffin tops (Banana Nut, Oat Bran Blueberry, Deep Chocolate, etc)
  • Healthy Choice or Lean Cuisine Frozen Entrees
  • Multigrain Waffles (Eggo Multigrain, Van’s Premium Multi-grain or Kashi GoLean Original 7 Grain)
  • Pre-sliced whole grain bagels
  • Frozen Veggies, try Birds Eye Steamers Vegetables 
  • Boca Burgers or Morningstar Frozen Vegetarian meats
  • Light ice cream desserts such as Skinny Cow brand, Weight Watchers brand, Eddy’s Slow Churned/ Light/ Frozen Yogurt
Beverages
  • Herbal teas 
  • Orange juice (try tropicana trop 50) 
  • Flavored water 
  • Crystal light individual packet mix ins 
  • Swiss Miss 25- calorie Hot Cocoa mix 
Oils/Dressings/Condiments
  • Balsamic vinegar 
  • Extra virgin Olive Oil 
  • Canola Oil 
  • Light Mayo 
  • Mustard / Ketchup 
  • Light or Fat Free Salad dressing