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Tuesday, January 31, 2012

Watching Dr Oz 1/31/12: 99 Diet Foods, Best Desserts for Weight Loss, Superfoods to Cut Cancer Risks, Best Oils for Heart Health, Bonus 100th Diet Grocery Item

The Dr. Oz Show
Airdate: January 31, 2012
99 Diet Foods Dr. Oz Wants In Your Shopping Cart

  • The right foods to eat and lose weight
  • Desserts that can be a part of your diet plan
  • Four superfoods to support health and cut cancer risks
  • Dr. Oz recommends the best oils for heart health
  • Five minute meal with Lisa Lillien
  • 100th grocery item bonus!

Many viewers have told Dr. Oz that they are buying diet foods but are not losing weight. Dr. Oz shares the diet foods that he wants you buy to support weight loss and the type of foods labeled as diet that will decrease your chances of success.


Stay up-to-date with Watching Dr Oz:


99 Diet Foods Dr. Oz Wants In Your Shopping Cart

When shopping, Dr. Oz wants viewers to read food labels and to stay away from the following ingredients in foods that will not support weight loss:
  • Artificial sweeteners
  • High sodium
  • Hydrogenated oil
  • High fructose corn syrup
  • Trans fats
  • High added sugar

Now what do you look for instead? Dr. Oz says to look for these ingredients, or features, of healthier food choices that do work to support weight loss:
  • 4g of saturated fat, or less
  • 600mg of sodium, or less
  • 0 trans fats
  • Low added sugar
  • Bonus: 3g fiber or more

To make shopping for healthy foods easier, Dr. Oz has put together a list of 99 diet foods he wants in your shopping cart. Click here to view the list of 99 Diet Foods on Click here for a printer-friendly version of the list from

Dr. Oz encourages viewers to know the list and understand why the foods are on the list. He says to bring the full to the grocery store every time you shop to make shopping for healthy foods easier.

Dr. Oz Healthy Frozen Foods

We all want foods that are easy to prepare especially when the list is longer than the day. Dr. Oz hears from people that shopping and eating healthy foods seems like a full time job. In response, Dr. Oz has put together five days worth of frozen meals that will make dinner prep fast and easy while being healthy and satisfying at the same time.

Dr. Oz Healthy Frozen Foods: Monday - Pizza Night
This Kashi pizzia is made with whole grains, 240 calories, 9g of fat, 14g of protein, 4g of fiber. Dr. Oz says he has no affiliation with brands on the show so if you find a different brand with the same features then try it. Don't be attached to a brand because Dr. Oz talked about it on the show.

[That said, I think Kashi is the best frozen pizza I've tried! Kashi puts a good amount of vegetables on their pizzas which you don't normally see in a frozen product.]

Dr. Oz Healthy Frozen Foods: Tuesday - Salmon Burgers
Pre-made salmon burger patties make dinner prep a breeze. Salmon burgers from SeaPack have only 100 calories, 3g of fat, and are high in omega-3's. These salmon burgers are quick, easy, simple, low in calories, and you're under the calorie bar for the week.

Dr. Oz Healthy Frozen Foods: Wednesday - Teriyaki Chicken Bowl
Evol's Teriyaki Chicken Bowl contains organic brown rice, free-range chicken and 90% of the daily amount of Vitamin A. They come in with only 250 calories, 14g of protein, 4g of fiber, and they're gluten-free. Dr. Oz gave them a gold star for being packed with vegetables. [Evol has four frozen bowls to choose from, I don't know the calories or nutrition information but check the label.]

Dr. Oz Healthy Frozen Foods: Thursday – Chicken Parmesan
Another gluten-free dish with brown rice pasta. Organic Bistro's Chicken Parmesan has only 200 calories, 6g of fat, and gets a gold star being low-cal and high in vitamins and nutrients.

Dr. Oz Healthy Frozen Foods: Friday – Fiesta Friday
Dr. Oz says today's frozen meal is designed to start the weekend right. Amy's burrito has only 320 calories, 8g of fat and half the sodium of typical burritos, and their gluten-free. Dr. Oz and Amy's is giving away 20,000 burritos – for free! According to, visit the site tomorrow, February 1, 2012, 3:00 PM ET/12:00 PM PT to win a coupon for Amy's Light in Sodium Bean & Rice Burrito.

Dr. Oz Healthy Side Dishes

Dr. Oz Healthy Side Dish: Salad
If you need a little more food for you and your family these five nights, Dr. Oz recommends adding a salad with dressing – if you follow his two safe dressing solutions. Dr. Oz recommends getting a bagged green salad, the darker the greens the better for more vitamins. [Save some money, get more greens for your buck by buying non-bagged lettuce and other greens. It takes moments to rinse and tear or cut lettuce and you'll save lots over time.]

He says that many women get half their calories from salad dressings! With these two dressings and one prep tip, you can keep better track of your dressing calories.

Safe Dressing Solution #1: Newman's Own Balsamic Vinaigrette Dressing

Safe Dressing Solution #2: Annie's Organic Buttermilk Dressing
Annie's Buttermilk Dressing has only 70 calories per serving without a lot of sugar [it's also gluten-free].

Dr. Oz says to get the most from your dressing, use a sealing container, pour on the dressing, and shake the container. If there's dressing on the bottom then you used too much dressing.

Dr. Oz Healthy Side Dish: Steamed Veggies
Dr. Oz recommends purchasing frozen veggies that are steam-in-the-bag ready. He says that steaming preserves nutrients better than boiling.

[Danger, Will Robinson! Danger! These steam-in-the-bag products require heating the food in a plastic bag. Heating plastic causes the release of toxins and if food is in that plastic you've got toxins in your food. Short cuts are great but when short cuts increase exposure to dangerous chemicals I say it's not worth it. Steaming veggies is fast and easy without a plastic bag. Perhaps get the pre-cut veggies but remove them from the bag and steam in a bamboo steamer or stainless steal. Same amount of time with increased safety.]

Dr. Oz Healthy Side Dish: Soups
Dr. Oz says that soups naturally satiate you and keep you fuller for longer. He showed Health Valley Organic Vegetable Soup and Pacific Creamy Butternut Squash Soup. Measure your serving to keep track of calories!

[Canned soup is one of Alton Brown's Never, Ever, Ever For The Rest Of Your Life list! On the December 21, 2011 episode of The Dr. Oz Show Alton Brown shared how he lost 50 pounds and kept it off. Another option would be to make a big batch of soup over the weekend and freeze it for side dishes during the week.]

Dr. Oz asked two viewers to eat his healthy frozen dinner diet for five days. Tracey said she loved it, it was easy and the salmon burgers were her favorite. Kim also loved the plan and the salmon burger with the burrito coming in a close second. Kim shared that she added vegetables and a salad to all the entrees.

When asked, both said they did not feel hungry the entire week. That's the ultimate test of success for a diet plan. If you don't feel deprived then your chances of success is better.

The Numbers:
A five day plan isn't much of a window of change but you'd be surprised!

Tracey began the test at 159 pounds and after five days weighed 157 pounds. That's a two pound weight loss which is very sustainable over a weight loss program.

Kim weighed in before the test at 235 pounds and five days later was at 230 pounds. Wow! Five pounds in five days. That's impressive.

The minute you start losing weight your body will being to behave differently.

Dr. Oz Best Packaged Desserts

Treats even a doctor will love! Sue, audience member, is the official dessert taste-tester today. She loves chocolate and cookies and often feels a little guilty after eating them.

Dr. Oz says she can still eat these desserts and not feel guilty.

Dr. Oz Best Packaged Dessert #1: Breyer's Pure Fruit Berry Swirl Bars
These frozen treats are filled with antioxidants and Vitamin C with only 40 calories, 0g of fat, and no preservatives.

Dr. Oz Best Packaged Dessert #2: Back To Nature Cookies
Dr. Oz shared Back to Nature's Chocolate Chunk Cookies and Peanut Butter Creme Cookies. Back to Nature uses safflower oil in their cookies and no preservatives. Dr. Oz says hey come in at 130 calories [is that per cookie?] and are great with milk. He says to stay away from foods loaded with chemicals or colors as they won't fill you up.

Dr. Oz Best Packaged Dessert #3: Almond Dream® Lil' Dreamers Ice Cream Sandwiches
Lil Dreamers were a big hit with no cholesterol, only 100 calories per sandwiches, and 4g of fat. Sue had to take two bites.

Dr. Oz Best Packaged Dessert #4: Vitalicious Deep & Velvety Chocolate VitaBrownies
Up until now, Dr. Oz says, it's been fun and games now onto the top of the line. He calls this dessert the pick-me-up for any problem your having, when you have a bad day and need some sweetness. The VitaBrownie is only 100 calories [per 2oz serving] with 10g of fiber, and 2g of fat. Dr. Oz calls them a multivitamin in a brownie.

In a heart beat, Sue said, she would be able to use these recommendations for her only desserts to stay on the weight loss track.

Dr. Oz Superfoods to Cut Cancer Risk

Everyone who can see and hear Dr. Oz has cancer cells in their body. But you can cut your cancer risks by making the right food choices.

Dr. William Li, President of the Angiogenesis Foundation, says you can't control age or genetics but you can change your diet. Support your body and your health with the best foods.

Dr. Oz Cancer Superfood #1: Lima Beans
Lima beans cut off the blood supply to cancer cells and cause breast cancer cells to commit suicide. Lima beans are high in fiber and contain the compound genistein which studies have show can lower the risk of breast cancer by 24%. Dr. Li recommends buying frozen lima beans. Be sure to shake the box, says Dr. Li, to make sure the beans rattle around and are not a solid mass of previously defrosted beans. Dr. Li recommends eating 1 cup Lima beans per day.
high in fiber available in freezer section

Dr. Oz Cancer Superfood #2: Parsley
Parsley supports the body when it comes to ovarian cancer by cutting off the blood supply to cancerous cells. Dr. Li recommends eating one cup of chopped parsley daily. Enjoy parsley on rice, pasta, salad, and eggs. To store parsley, cut a small portion of the stem put the bunch in water like a flower arrangement. If placing in the refrigerator then cover with a bag or keep parsley on the counter uncovered.

Dr. Oz Cancer Superfood #3: Limes
Lung cancer is the number cancer but eating limes, which contains herperidin, stops the cancer growth, according to Dr. Li. In studies, limes have been shown to reduce the risk of squamous cell cancer. Dr. Li recommends drinking ½ cup per day of lime juice, fresh squeezed into water with a little honey. Limes can also be squeezed into tea like lemon. In cooking, lime juice makes foods taste salty without the sodium.

Dr. Oz Cancer Superfood #4: Apricots
Apricots have been linked to reducing the risks of stomach cancer by as much as 47%. Dr. Li recommends eating seven apricots daily and to choose sun-dried apricots as an easier way to consume. Opt out of sulfite-dried fruits, sulfites have been linked to health risks. Dr. Li says it's worth the extra cost to go for organic apricots to gain higher levels of natural cancer fighters.

Dr. Oz Five Best Cooking Oils for Heart Health

Dr. Oz says to protect your heart and lose weight by choosing the right oils. The healthiest oils are high in healthy fats, such as monounsaturated fat in olive oil, and low in saturated fats. Olive and canola oils support the raising of good cholesterol and lowering of bad cholesterol, according to Dr. Oz.

Products labeled vegetable oils, says Dr. oz, are a left over mix of any oils around, are fragile, go rancid faster, and no more than junk.

The two key oils for all uses are olive and canola, Dr. Oz wants to share three other that can offer diversity.

Dr. Oz Best Cooking Oil #1: Macadamia Nut Oil
Dr. Oz recommend using macadamia nut oil in baking. He says it's high in monounsaturated fats, but not fattening, and has a buttery flavor. Mac nut oil has four times the Vitamin E as olive oil.
Cost: about $8 available in health food stores and online.

Dr. Oz Best Cooking Oil #2: Toasted Sesame Oil
In stir-fry, sesame oil is the go-to oil. This is the oil that gives Asian foods their flavor. Sesame oil is high in Vitamins C and A.
Cost: about $8 available in health food stores and online.

Dr. Oz Best Cooking Oil #3: Walnut Oil
Dr. Oz calls walnut oil a wonderful oil secret and he said he didn't know why he hadn't talked about it more. He cautions to not cook with walnut oil as it's fragile which will cause the oil to go rancid and have a bitter flavor. Walnut oil is rich in omega-3's, great for a reduction in heart disease. Use walnut oil in salad dressing and as a substitute for butter.
Cost: about $10 available in health food stores and online.
Dr. Oz called the taste orgasmic!

Dr. Oz Five Minute Meal

Lisa Lillien, author of the Hungry Girl brand of books and, and talent on The Food Network, says she's not a chef, not a nutritionists, she's just a hungry girl. Ms. Lillien says her recipes make everyone feel like a chef, it's fun, it's healthy.

Ms. Lillien shares her fat busting five minute meal for Shrimp Fettuccine Alfredo. She took several foods from Dr. Oz's list of 99 diet foods including tofu Shirataki noodles, the whole bag totaling 40 calories 1/10 of the calories of regular pasta. Add to that frozen shrimp, Laughing Cow cheese, lots of veggies, spices and a splash of Parmesan cheese.

The Numbers:
Traditional shrimp fettuccine alfredo contains, on average, 1,000 calories and dozens and dozens of fat grams.
Ms. Lillien's alfredo contains 210 calories and only 5g of fat.

Dr. Oz Bonus Tip! 100th Diet Food!

Frozen french fries bake with cooking spray sprinkle with cayenne pepper to support metabolism. Look on the label for a product with 4g of fat, or less, and 0 trans fats.

Place your vote for this week's quiz
and return on Saturday for the answer.

Thank you for making Watching Dr Oz a success!


  1. Where is the list of 99 diet foods. I can not find it.

  2. Hi Janet! Thanks for your question. I included two links to the List of 99 Diet Foods in the post. Here you go:

    Printer friendly version:

    Enjoy! I would love to hear if you give this a go and what your thoughts are or if you try something new from the list. Feel free to share your experience!

  3. What was the name of the berry that Dr. Oz said was taking the place of blueberries????
    Thanks, Ann

  4. Thanks for your question Ann! In the 10/5/11 episode of The Dr. Oz Show (which re-aired last week), Dr. Oz talked about the Lignonberry being 33% higher in antioxidants that blueberries. They can be hard to find in stores. The natural food store near me sells a jam that includes lignonberry, apparently the most popular form of the berries available. On that episode, they shared a shake recipe that included lignonberry jam.

    Here's the link to the original post of the episode:

    Let me know if you try lignonberry, in any form, and what you think about it! Thanks!

  5. Have you seen the video that exposes some potentially harmful ingredients in Dr. Oz's 99 Diet Foods Shopping List yet? Check it out here -

  6. Thanks for the link, Anonymous. This is brilliant! Great information with a fantastic sense of humor!

  7. What was the name of the Arctic ice cream that dr. oz loved.

    1. Thanks for your comment. The "Arctic ice cream" that Dr. Oz has discussed on his show is Arctic Zero frozen dessert bar. Arctic Zero is also on Dr. Oz's 99 Diet Foods Shopping List - along with six other ice creams! Though, I wouldn't recommend putting all seven ice cream products in your shopping cart.