Sandy V.

Zohni MS RD CDN CDE

Brooklyn, NY 11235
718-376-1616
sandyzohni@verizon.net

Healthy Eating
Shopping List
Carbohydrates (Whole wheat, Whole grain)

Breads

Arnolds LIGHT 40 calorie bread- 9g Carb, 2.5g Fiber, 2.5g Protein

Arnolds 100 calorie Sandwich Thins- 22g Carb, 5G Fiber, 4g Protein
Damascus Pita- Cal-110
Damascus wraps
Ezekiel- 80 cal, 14g Carb, 3g Fiber, 4g Protein

Cereals

Oatmeal (rolled oats, sweetened/unsweetened), 100 calorie light packets- 18g Carb, 3g Fiber, 4g Protein
Special K Protein-(3/4 cup) 120 Calories, 19g Carb, 3g Fiber, 10g Protein
Kashi Go Lean Cereal- High protein/high fiber, selected varieties
Fiber one- 60 Calories, 25g Carb, 14g Fiber, 2g Protein

Snacks

South Beach Diet bars- 120 Calories, 10g Carb, 7g Fiber, 6g Protein
Perfect by Zone bars- 180 Calories, <1g Fiber, 10g Protein
Kashi honey almond flax bars-140 Calories, 19g Carb, 4g Fiber, 7g Protein
KIND bars- 200 calories, 16g Carb, 7g Fiber, 6g Protein
Jolly Healthy Pop popcorn- 20 Calories, 5g Carb, <1g Fiber, <1g Protein
Soy Crisps- 70 Calories, 9g Carb, 1.5g Fiber, 5g Protein
ya so frozen yogurt pops-100 Calories, 17g Carb, 1g Fiber, 7g Protein
100 calorie Chobani yogurt- 15g Carb, 5g Fiber, 12g Protein
40 calorie fudgsicle 9.5g Carb, 2g Fiber, 1.5g Protein
30 calorie tofutti bar- 6g Carb, 1g Protein
100 calorie bag of nuts
cup of low fat ice cream
Pop corners- 140 Calories, 23g Carb. 4g Fat, 2g Protein
Baked chips/ Baked Tostito chips- 120 Calories, 22g Carb, 2g Fiber, 3g Fat, 2g Protein

Protein

Eggs/ Egg whites Morning Star- grillers Extra lean meats

Edemame (ground, fillet minon,
Chicken cutlet Zogolos veggie burge chateaubriand)
Turkey Breast cold cuts rs
Tival veggie burgers

Greek plain yogurt Greek cream cheese Millers light cheese

Skim Plus/ high protein
Emek light cheese milk
cottage cheese

Fats

Peanut/Almond/Soy-nut TBS Sabra humus- 2 TBS

butter (all natural) - 1 Raw Nuts- 10-15
 Sandy V. Zohni MS RD CDN CDE
Brooklyn, NY 11235
718-376-1616
sandyzohni@verizon.net

Avocado- 1/4 per Light mayonnaise- 1 Oil (olive, canola) - 1

serving tbsp tsp
Olives- 8-10