Things You'll Need:
- paper
- pen
- time
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Step 1
First of all you will need to find the time to go through your pantry, fridge, cupboards. You will need to look at all the items and read the labels. You will be amazed at what is on them. Sodium is the salt content and carbohydrates is need for the sugar. Fat and cholesterol both must be looked at.
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Step 2
Now you will need a paper and pen or pencil to start your list. You will need to replace items. It may seem hard but it will work out. Look at all the labels at the store. Some can be misleading. It may say low fat or low sodium but it may not be low enough. Of course doing it yourself is best but sometimes there isn't time.
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Step 3
When at the store look first in produce. Stay away from corn because of sugar, carbohydrates turn in to sugar. Go for the green items, beans are great for all 3 of the diets. In the fruits stay away from bananas, you get a 1/2 of one for your sugar count. You will do better to go for a few cherries or grapes for you heart, you can do apples and oranges and most all fruits. Go for a smaller size in all.
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Step 4
Now on to the meat department. This is were low fat comes in. Look at each meat and make sure you do not see lots of fat. Turkey and chicken breast are the best. Remove the skins for less fat. You can still have beef and some pork just remember no fats, go lean. For the sodium you must stay away from bacon and ham. Processing means salt.
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Step 5
Next on to dairy. Look for skim or low fat milk. Here you also have to check the carbs and sugar counts. Sugar free does not mean fat free or no carbs. Cheese is a only occasional food. It is processed and that means salt. Some cheeses are better so look at the label. Ice cream comes in the Dairy section you can still find some good no sugar low fat ones.
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Step 6
These are just a few steps. Remember it takes time and once you learn it, that will go much easier every time.
