Lap Band Shopping List Proteins: chicken breast chicken legs/ thighs ground turkey breast fish lean ground beef (93% lean, 7% fat) sliced turkey/chicken* canned tuna* eggs egg beaters veggie burgers/meat substitutes (frozen section) Fruits: Buy 2-4 each week, any that you like. fresh Canned- no added sugar Frozen Starchy foods: corn, field peas, black eyed peas, green peas, lima beans, potatoes, sweet potatoes, beans (all). Remember these foods should be eaten in very small portions. Vegetables: Buy 2-4 each week, any that you like. fresh canned*- No added salt frozen Light sauce <300 mg sodium Convenience Foods: frozen vegetables (no sauce) No added salt canned vegetables No added sugar/ Light fruit cups applesauce Grains: 100% whole wheat tortillas 100% whole wheat sandwich /bagel thins 100% whole wheat english muffins Dairy: 1% or skim milk Fat free yogurt reduced fat shredded cheese* reduced fat string cheese* reduced fat sliced cheese* Herbs: garlic or onion powder cilantro Oregano Parsley garlic cumin and so many more! Explore new herbs and seasonings to add variety and flavor to your foods. Just remember to choose items that’s are lower in sodium (<200mg) Condiments: low fat mayo low fat salad dressing mustard salsa hot sauce Beverages: crystal light Powerade ZERO Unsweet tea * Food may be high in sodium, if you have high blood pressure, heart disease, or kidney disease, choose low sodium options.

Sources: www.choosemyplate.gov Getting tired of your fruits and veggies routine? Try something NEW to add variety! Fruits Vegetables apples, apricots, bananas, blueberries, cherries, cantaloupe, grapes, grapefruit, kiwi, lemons, limes, mango, nectarine, oranges, peaches, plums, pears, papaya, pineapple, raspberries, strawberries, tangerines, watermelon artichokes, asparagus, green beans, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, cucumbers, eggplant, greens, green onions, kohlrabi, leeks, mushrooms, okra, pea pods, peppers, radishes, rutabaga, salad greens, spinach, tomatoes, turnips, water chestnuts, wax beans, zucchini Why eat fruits and vegetables? Fruits and veggies are an essential part of a healthy lifestyle. Eating fruits and vegetables can decrease risk of certain diseases such as cancer, heart disease, and diabetes. Fiber from fruits and vegetables improve blood glucose levels, improve cholesterol, promotes proper digestion, and provides a feeling of fullness. Sources: www.choosemyplate.gov