Products

When I find products that are lower in calories, I pass them onto my friends.  I'll post them here, too, in case anyone's interested.  No matter what products you buy, read the labels!

   
The markets I frequent are Vons, Ralphs, Fresh & Easy, Jons, and Farmers Market (Southern California) so there may be much better products out there of which I'm not aware.  I rarely shop at Whole Foods or Trader Joe's.  These two stores make me nervous - they're always crowded no matter when I go plus parking can be a pain, the isles are narrow, they're noisy, people are always rushing around me and I always feel like I'm in the way. 

My concern is calories foremost and sodium secondary.  I'm not looking at sugar or anything else so if that's your concern, these products may not work for you.  Like I said, read the labels.

Salad dressings:   Most salad dressings are 150-200+ calories for 2 tablespoons, many are high in sodium.  I use these:

Bolthouse Farms Yogurt Dressing

Nutritional facts depend on flavor.   This is for Mango Chipotle:

Calories per 2 Tbsp:  40 calories;  210 mg sodium

Note:  Look for this bottle shape because Bolthouse makes other dressings that are high in calories.

Found:   At Vons market in the produce section where refrigerated products are displayed.

Nancy's Healthy Kitchen Dressings (Super Lite)

Nutritional facts depend on flavor.  This is for Italian Parmesan:

Calories per 2 Tbsp:  30 calories;  85 mg sodium

Found:   At Ralphs market in the produce section where refrigerated products are displayed.

Panera Bread Salad Dressings

Nutritional facts depend on flavor.  This is for Poppyseed:

Calories per 2 Tbsp:   30 calories;  55 mg sodium

Found:   I'm afraid I can't remember where I got this.

Broths:   If you can make your own broths, that's even better, but if you don't have the time, I've been using these for my recipes. 

Pacific Organic Broth - Low Sodium

    1 cup Chicken:   10 calories; 70 mg sodium
    1 cup Beef:  15 calories;  140 mg sodium 

    1 cup Vegetable:   15 calories; 135 mg sodium 

Note:  make sure the package says "low sodium" because the regular Pacific broths are much higher in calories and sodium.

 

Found:   In the soup isle (or organic section) at Ralphs,

Vons, Whole Food.

Yogurts:   There is a huge selection of non-fat yogurts out there, but I like these:

Chobani Greek Yogurt (Non-fat)

Nutritional facts depend on flavor.  This is for Plain:

Calories per 1 cup:   130 calories;  105 mg sodium

Found:   At Vons and Ralphs in the yogurt section.

 












Open Nature Greek Yogurt

Nutritional facts depend on flavor. 
This is for Vanilla 0% milkfat:

Calories per 5.3 ounces:   130 calories;  55 mg sodium

Found:   At Vons in the yogurt section.

 
Protein:

Jennie-O turkey products are low in fat.  They can be found at most, if not all, markets.

Turkey Patties
Calories per 1 patty:   180 calories;  100 mg sodium

Turkey Franks
Calories per 1 frank:   70 calories;  360 mg sodium

Ground Turkey
Calories per 4 ounces:   170 calories;  80 mg sodium

Dymatize Protein Powder

Nutritional facts depend on flavor.  This is for Vanilla Creme:
1 scoop:    130 calories;  125 mg sodium

Found:   At GNC, also online

Miscellaneous:

PB2 - Powdered Peanut Butter

2 Tbsp. for regular powder:    45 calories;  94 mg sodium

2 Tbsp. for chocolate flavored powder:  45 calories;  70 mg sodium

Found:   In the peanut butter isle at Target, Vons, Ralphs.

Kind Bars
Nutritional facts depend on flavor. 
This is for Peanut Butter/Dark Chocolate

1 bar (1.4 ounces):   200 calories;  40 mg sodium

Found:   GNC, markets, Starbucks, also online

Soy Sauce   
Soy sauce is loaded with sodium.  Even when the package reads "reduced sodium," it's still way too much.  Also, from what I've read, processed soy products are controversial because some believe they're linked to breast cancer.  Whether that's true or not, it's not worth the risk for me.  I use soy sauce all the time because I love Asian foods so now I use a substitute made with beef broth and spices.  Google "recipe soy sauce substitute" and use Pacific's low sodium (listed above) or, better yet, make your own broth, and the sodium drops considerably.