As a registered dietitian, one of the questions that I have been asked often is what to buy. I have included some of my personal choices in the slides. I hope that you will find the information helpful.

1. What to Buy?
Yuchi Yang, MS, RD
American Nutrition Counseling, LLC
www.anutritioncounseling.com

2. Introduction:
As a registered dietitian, one of the questions that I
have been asked often is what to buy.
I have included some of my personal choices in the
following slides.

3. Disclaimers
The following items are suggested based on the information provided on the food labels
(i.e. ingredient lists and nutrition facts). Please note that manufacturers change their
ingredients often. Therefore, it is important to read the Food Label (ingredient lists and
nutrition facts) before you make the purchase. Yuchi Yang, RD and American Nutrition
Counseling, LLC are not responsible for the quality of the products or contents provided in
the linked web sites.
Every person has unique dietary needs. Please consult your registered dietitian to see
whether you can consume these food items. You can schedule a nutrition appointment by
visiting http://anutritioncounseling.com/appointment.

4. Protein Items
Meats
Salmon
Sardines in tomato sauce (1 can: 50% DV calcium, 13% DV sodium)
Shrimp
Mussels and more.

5. Beans
Black beans
Lima Beans
Kidney beans
Canned beans (Look for low sodium and no preservatives cans)
etc.

6. Protein Powder (only if needed)
Pea protein powder
Hemp protein

7. Nuts
Unsalted almonds (100 calories each)
Unsalted whole cashews
Pistachios
etc.

8. Seeds
Chia seeds
Ground flax seeds
Hemp seeds
Sesame seeds
etc.

9. Nut butter
Almond butter (unsalted)
Cashew butter
Peanut butter
etc.

10. Dark Chocolate
At least 60% cacao dark chocolate bar
At least 60% cacao dark chocolate square

11. Grains
Brown rice
Quinoa
Oatmeals
etc.

12. Wheat Flour (only if needed)
Stone ground whole wheat flour

13. Starchy vegetables
Sweet potatoes
Beets
Squash
etc.

14. Other Vegetables
Spinach
Broccoli
Onions
Carrots
zucchini

15. Fruit
Lemon or lime
Oranges
Apples
etc.

16. Milk & Milk Alternatives (for vit D & calcium)
Organic low fat Milk
Coconut milk (Look for the ones that are fortified with vitamin D and calcium)
etc.

17. Fats & OIls
Extra virgin olive oil
Coconut Oil
Sesame oil
etc.

18. Vinegar
Raw apple cider vinegar
etc.

19. Soy sauce (Only if needed)
Soy sauce (no artificial preservative) (high in sodium)
(Use 1 tbsp for cooking, 1 tsp with sesame oil (1 tbsp) and/or vinegar (1 tsp - 1
tbsp) for dipping)

20. Hot sauce (only if needed)
Hot sauce (1 tsp.) (8% DV sodium)

21. Spices
Spice blend (use a tiny bit to see whether you like the taste.)
Black pepper & grinder
etc.

22. Herbal Teas (if desirable)
A variety of herbal teas

23. Explore New Food Items
Eating a variety of food is fun and healthful.
Reading Food Labels including Ingredient Lists and Nutrition Facts will help
you compare the products and buy the healthy choices that you will enjoy.