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!)

  • Frozen fruit or vegetables without added sauces, cheeses or sugars
  • Green Giant low-fat steamers
  • Canned- rinse vegetables well in sink before heating up


  • 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

  • Skinny Pop Popcorn
  • Low-sugar popsicles or fudgesicle
  • Low-calorie pudding
  • Protein/Fiber Bars
  • Kashi
  • Southbeach diet
  • Special K protein
  • Luna
  • Balance
  • Fiber One
  • Snackwell’s
  • Cliff
  • Fit & Active
  • Frozen Meals
  • Kashi
  • Southbeach Diet
  • Healthy Choice
  • Lean Cuisine
  • Smart Ones
  • Amy’s