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89 Ways to Eat Smarter Now

The fit Guy's guide to healthy food shopping and eating

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You make roughly 200 food choices every day, according to a recent study from Cornell University. That means 200 chances to make the right decision about what you should be putting into your body or 200 chances to screw up royally and fill your body with fattening, disease-promoting, nutrient-free dreck. No pressure, right?

To help you navigate this deluge of food choices, we’ve assembled a team of leading nutrition gurus and asked for their advice on picking the best foods as easily as possible. Think of the tips that follow as your foolproof guide to eating right, whether you’re picking up groceries, noshing at your favorite hangout, or just throwing something together at home. Healthy eating has never been so easy.

[PART 1] AT HOME . . . Load Up on the Good Stuff

Consider home the base for all your healthy eating. Keep it clear of the crap you know you shouldn't be putting into your body so that whatever you pick when you're hungry won't leave you second-guessing yourself. We've put together a complete shopping list of foods you should always have onhand—everything you need to fill your fridge, freezer, and pantry. Think of these lists as the foundation for your healthy diet.

FOR THE PANTRY:
• Dried fruits (such as raisins or cranberries)
• Canned veggies and veggie-based products (including corn
and all types of tomato products)
• Canned beans (especially black, garbanzo, and kidney)
• Potatoes (including red and russet)
• Garlic
•Whole-wheat or oat-bran bread
• Whole-wheat English mu.ns
• Whole-wheat tortillas
• Pancake or wale mix
• Cold cereals, preferably whole-grain
• Oatmeal (unflavored instant is OK)
• Whole-wheat crackers
• Brown and/or wild rice
• Whole-wheat and regular pasta (such as penne, linguine,
and spaghetti)
• Couscous
• Popcorn (unsalted, bagged, or kernels)
• Whole-wheat pretzels
• Natural peanut butter
• Walnuts or almonds
• Oils (including canola and extra-virgin olive)
• Balsamic vinegar
• Nonstick cooking spray
• Vanilla extract
• Chicken broth (low-sodium)
• Plenty of spices and dried herbs (such as cayenne pepper, chili powder, coriander, cumin, cinnamon, chipotle pepper,
ginger, ground mustard, nutmeg, oregano, red pepper flakes, parsley, rosemary, and tarragon)

FOR THE FRIDGE:
• Fresh Fruit (such as apples, melon, grapefruit, red and green grapes, kiwifruit, oranges, pears, and berries)
• Raw vegetables (such as asparagus, celery, broccoli, baby carrots, onions, peppers, squash, zucchini, and tomatoes)
• Spinach salad, romaine lettuce
• 100% orange juice
• Fat-free milk
• Low-fat or nonfat plain yogurt
• Cheese (including grated Parmesan, low-fat shredded cheddar, and low-moisture, part-skim mozzarella)
• Chicken breast and turkey deli meat (low-fat, lower-sodium)
• Chunk white or light canned tuna, packed in water
• Large eggs
• Sour cream (low-fat or nonfat)
• Salsa
• Salad dressings such as Italian or reduced-fat ranch
• Natural or unsweetened applesauce

FOR THE FREEZER:
• Frozen veggies (chopped spinach, broccoli florets, peas, green beans, and any others you prefer—as long as they don't have added salt)
• Frozen fruits (blueberries and any others you prefer—as long as they don't have added sugar)
• Low-fat frozen yogurt or ice cream
• Lean ground beef
• Boneless, skinless chicken breasts
• Pork chops
• Wild salmon fillets
• Whole-grain waffles

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