Shannon Center Weekly Nutrition Tip

Grains (think high in fiber!)

100% whole wheat breads (aim for three to five grams of fiber per slice)
Brown/wild rice (Uncle Ben’s packets and individual serving sizes)
Barilla Plus/Dreamfields/Ronzoni pastas (great for spaghetti night and pasta salads)
Whole grain pastas
All Bran cereal and snack crackers
Kashi cereal, cookies, snack crackers, waffles and frozen meals
Quaker Oats (mix with skim milk; add walnuts/raisins/Splenda/cinnamon for flavor)
Low sugar/Weight Control oatmeal packets
Triscuits/low-fat Wheat Thins/wheat crackers
Nutrigrain waffles
Thomas light English muffins
Whole grain pizza crust
Rice cakes
Bagel Thins
Sandwich Thins

Dairy (Think low fat!)

String cheese (less than 5 grams fat per serving)- Try Sargento low fat or low sodium
Weight watchers/Fit n Active/Skinny Cow/Laughing Cow (individual low fat cheese servings)
Light yogurt (Dannon Light & Fit, Yoplait light)
Low-fat Greek yogurt
Low-fat Cottage cheese
Skim or 1% milk
Eggs (egg whites or Egg beaters)
Kraft 2% cheeses

Protein sources (think lean!)

Fresh fish, pork tenderloin, pork chops, chicken breasts, turkey, 90-95%lean sirloin, flank steak, filets
Tyson grilled chicken breast strips (precooked)
Tyson frozen chicken breasts
Peanut butter (Skippy or natural)
Unsalted nuts (almonds, pistachios and walnuts are best)
Beans (rinse in sink first!)
3 or 6 oz pre-packed tuna in water
Whey protein powder
Low sodium lunch meat (turkey or chicken from deli counter)

Fruits and vegetables (Fresh is best!)

Condiments

Light dressings (Hidden Valley Ranch light, spray dressings, Paul Newman light dressings)
Light mayo or Miracle Whip
Low sugar Smucker’s Jelly
Light syrup
Fat free or light sour cream
Light or 1/3 less fat cream cheese
Brummel and Brown butter, Smart Balance and Benecol margarines

Fun Foods

Product Suggestions