125

Best
Foods
for Men
m
In your quest for good health and a great body, the
supermarket can be a powerful allyor an insidious enemy.
Keep this list on hand to fill your cart with the right stuff.
 10/ best pasta
Bionaturae Organic Whole Wheat Gobbetti
Pesto or tomato sauce clings to the spirals. Either
way, top with plenty of grated #26.
Bread and Grains Per 2 oz: 180 calories, 7 g protein, 35 g carbs (6 g fiber), 1.5 g fat

1/ best instant oatmeal 11/ best cereal

Quaker Organic Regular Instant Oatmeal Health Valley Organic Fiber 7 Flakes
Use it as a fast foundation to support your favorite Whole grains ratchet up the fiber count. Layer with
toppings, such as fruit, nuts, and spices. #20 and #80.
Per packet: 100 calories, 4 g protein, 19 g carbs (3 g fiber), 2 g fat Per cup: 170 calories, 6 g protein, 37 g carbs (7 g fiber), 2.5 g fat

2/ best steel-cut oats 12/ best granola

Arrowhead Mills Organic Steel Cut Oats Bakery on Main Fiber Power Cinnamon
Chewy, filling, and heartythis isnt your grand- Raisin Granola
mothers mushy oatmeal. It tastes better than its rivalswith less sugar.
Per cup: 150 calories, 5 g protein, 29 g carbs (4 g fiber), 2.5 g fat Per cup: 230 calories, 7 g protein, 41 g carbs (9 g fiber), 6 g fat

3/ best english muffin 13/ best bagel

Thomas Light Multi-Grain Thomas 100% Whole Wheat Bagels
English Muffins They contain a good hit of fiber and protein. Top
Top with a fried #23 and some #60. with #19 and smoked salmon.
Per muffin: 100 calories, 5 g protein, 26 g carbs (8 g fiber), 1 g fat Per bagel: 250 calories, 12 g protein, 49 g carbs (7 g fiber), 2 g fat

4/ best burger bun 14/ best hot dog roll

Pepperidge Farm 100% Whole Wheat Natures Own 100% Whole Wheat
Hamburger Buns Pair with #102, #67, and #63 for a 225-calorie dog
A sturdy partner for any topped-to-the-max burger. that beats out a ballpark frank in flavor.
Per bun: 130 calories, 7 g protein, 22 g carbs (3 g fiber), 1.5 g fat Per roll: 110 calories, 5 g protein, 21 g carbs (3 g fiber), 2 g fat

5/ best pita 15/ best pizza crust

Food for Life Ezekiel 4:9 Whole Grain Rustic Crust Organic Great Grains
Pocket Bread A hearty base for ricotta, roasted broccoli, and #112.
Stuff with #58 and fresh vegetables. Per 1/6 crust (approx.): 140 calories, 5 g protein, 28 g carbs
Per pita: 100 calories, 7 g protein, 21 g carbs (4 g fiber), 0.5 g fat (5 g fiber), 2 g fat

6/ best grain 16/ best tortilla

Bobs Red Mill Organic Farro La Tortilla Factory Smart & Delicious
This nutty Mediterranean grain boasts a belly-filling Fiber & Flax Corn Tortilla
1:1 ratio of fiber to protein. Boost your fajitas with these fiber-enhanced wraps.
Per cup: 200 calories, 7 g protein, 37 g carbs (7 g fiber), 1.5 g fat Per 2 tortillas: 90 calories, 2 g protein, 21 g carbs (5 g fiber), 1.5 g fat

7/ best bread
La Brea Bakery Whole Grain Loaf
Treat your sandwich fillings to these slightly sweet,
artisan-style slices.
Per 1/9 loaf: 160 calories, 5 g protein, 32 g carbs (3 g fiber), 1.5 g fat Dairy and Deli
8/ best flour 17/ best chocolate milk
King Arthur Organic Horizon Organic Lowfat Chocolate Milk
White Whole Wheat Flour Plus DHA Omega-3
Mild-tasting, with all the nutrition of whole wheat. Blend with #106 for a protein-packed shake.
Per cup: 100 calories, 4 g protein, 22 g carbs (4 g fiber), 0.5 g fat Per cup: 190 calories, 11 g protein, 30 g carbs, 2.5 g fat

9/ best rice 18/ best plain milk

Uncle Bens Ready Rice Organic Valley Grassmilk
Whole Grain Brown Reduced Fat 2%
A simple side dish in one microwavable pouch. Antibiotic-free and grass-fed, with a clean taste.
Per cup: 190 calories, 5 g protein, 39 g carbs (3 g fiber), 3 g fat Per cup: 130 calories, 8 g protein, 12 g carbs, 5 g fat

2
19/ best cream cheese
Philadelphia Whipped
Light, luscious, and low in calories.
Per 2 Tbsp: 60 calories, 1 g protein, 2 g carbs,
5 g fat Frozen Foods
20/ best plain yogurt 29/ best beef entre
Fage Total 2% Artisan Bistro Grass-Fed Beef
The fat helps you absorb nutrients. with Mushroom Sauce
Per 7 oz: 150 calories, 20 g protein, 8 g carbs, Per container: 350 calories, 23 g protein, 32 g carbs
4 g fat (4 g fiber), 13 g fat

21/ best probiotic yogurt 30/ best fish entre

Activia Fiber Pineapple & Cereal Artisan Bistro Alaskan
A tasty way to improve your digestion. Salmon Cake
Per 4 oz: 120 calories, 4 g protein, 22 g carbs Per container: 370 calories, 22 g protein, 31 g carbs
(3 g fiber), 2 g fat (8 g fiber), 16 g fat

22/ best flavored yogurt 31/ best burrito

Fage Total 2% with Peach Evol Cilantro Lime Chicken Burrito
Its easy on the sugar and super creamy. Its way tastier than fast-food fare.
Per container: 140 calories, 12 g protein, 17 g carbs, 2.5 g fat Per burrito: 340 calories, 15 g protein, 49 g carbs
(4 g fiber), 11 g fat

23/ best eggs 32/ best fish sticks

Organic Valley Omega-3 Large Eggs Dr. Praegers Potato Crusted
Cage-free eggs with buttery flavor and heart- Potato flakes make for a tasty coating.
healthy fats. Per 3 pieces: 120 calories, 6 g protein, 7 g carbs
Per egg: 60 calories, 6 g protein, <1 g carbs, 4 g fat (<1 g fiber), 6 g fat

24/ best butter 33/ best french fries

Plugr European Style Cascadian Farm Straight Cut
UnsaltedButter Light and nongreasy, but still crisp.
Its richer and creamier than most brands. Per 3 oz: 100 calories, 2 g protein, 17 g carbs
Per Tbsp: 100 calories, 11 g fat (2 g fiber), 3.5 g fat

25/ best buttery spread 34/ best waffle

Earth Balance Organic Whipped Kashi 7 Grain Waffles
This silky spread upgrades boring toast and Protein, fiber, and fat balance the carbs.
steamed vegetables. Per 2 waffles: 150 calories, 4 g protein, 25 g carbs
Per Tbsp: 80 calories, 9 g fat (7 g fiber), 5 g fat

26/ best all-purpose cheese 35/ best fruit

Sartori SarVecchio Parmesan Cascadian Farm Premium Organic Red
Shave some fresh and youll never buy another Raspberries
green canister. Per 1 cups: 70 calories, 1 g protein, 16 g carbs
Per oz: 102 calories, 9 g protein, 1 g carbs, 7 g fat (3 g fiber)

27/ best snacking cheese 36/ best vegetable

Sartori Espresso BellaVitano Earthbound Farm Organic Kale
A coating of real ground coffee adds a robust flavor Its rich in vitamin A and great in smoothies and
to this cheese. stir-fries.
Per oz: 120 calories, 7 g protein, 10 g fat Per cup: 25 calories, 2 g protein, 4 g carbs (2 g fiber)

28/ best cottage cheese 37/ best appetizer

Breakstones 2% Milkfat Lowfat Small Curd Bumble Bee SuperFresh Spicy Shrimp
This brands creamy texture won us over. Romesco
Per cup: 90 calories, 10 g protein, 5 g carbs, 2.5 g fat Per pouch: 170 calories, 17 g protein, 6 g carbs
(1 g fiber), 9 g fat

3
38/ best veggie burger
Dr. Praegers Tex Mex
Vegan patties without the starchy fillers.
Per patty: 130 calories, 6 g protein, 16 g carbs
(4 g fiber), 5 g fat Canned and Jarred Goods
39/ best frozen treat 47/ best refried beans
Yasso Frozen Greek Yogurt Bars, Coconut Eden Organic Refried Pinto Beans
Creamy and surprisingly low in sugar. Unlike many competitors, Eden keeps sodium
Per bar: 80 calories, 6 g protein, 14 g carbs, 0.5 g fat to a minimum.
Per cup: 90 calories, 6 g protein, 19 g carbs (7 g fiber), 1 g fat

40/ best ice cream 48/ best olives

Breyers Natural Vanilla Mediterranean Organic Garlic Stuffed
A short ingredient list, a modest calorie count, and Green Olives
true vanilla flavor. Stuffed with robust garlic for extra flavor.
Per cup: 130 calories, 3 g protein, 14 g carbs, 7 g fat Per 3 pieces: 25 calories, 1 g carbs, 2 g fat

41/ best breakfast 49/ best pickle

Kelloggs Special K Ham, Egg & Woodstock Organic
Pepper Jack Cheese Flatbread Kosher Dill Pickles
Per sandwich: 200 calories, 12 g protein, 20 g carbs (3 g fiber), Fresh-tasting, tangy, and crunchy.
8 g fat Per large pickle: 5 calories, 1 g carbs

42/ best chicken entre 50/ best canned salmon

Lean Cuisine Honestly Good Wild Planet Wild Alaska
Roasted Red Pepper Chicken Pink Salmon
Per container: 270 calories, 25 g protein, 29 g carbs (5 g fiber), Mix with #70 and a hit of #118.
7 g fat
Per 2 oz: 70 calories, 12 g protein, 2 g fat

43/ best pasta entre 51/ best soup

Healthy Choice Baked Taste Amys Organic Light in Sodium Split Pea
Lasagna with Meat Sauce Per cup: 100 calories, 7 g protein, 19 g carbs (6 g fiber)
Per container: 270 calories, 18 g protein, 37 g carbs (6 g fiber),
4.5 g fat

44/ best vegetarian entre 52/ best canned beans

Evol Bean & Cheddar Enchilada Eden Organic Garbanzo Beans
Try with a side of sauted spinach. Add to soup for an instant fiber boost.
Per container: 430 calories, 16 g protein, 57 g carbs (9 g fiber), Per cup: 130 calories, 7 g protein, 21 g carbs (5 g fiber), 1 g fat
16 g fat

45/ best plain pizza 53/ best canned tomatoes

Kashi Thin Crust Four Cheese Cento San Marzano Organic
This pie packs in more fiber than most. Peeled Tomatoes
Per pie: 260 calories, 15 g protein, 36 g carbs (6 g fiber), 8 g fat Per cup: 25 calories, 1 g protein, 5 g carbs (2 g fiber)

46/ best pizza with toppings 54/ best canned tuna

Kashi Thin Crust BBQ Chicken Wild Planet Wild Albacore Tuna
A healthy take on a new-school favorite. Its low in mercury and high in heart-healthy
Per pie: 240 calories, 15 g protein, 33 g carbs (5 g fiber), 7 g fat omega-3 fats.
Per 2 oz: 120 calories, 16 g protein, 6 g fat

55/ best chili

Eden Chili with Organic Black Beans,
Quinoa & Spices
Per cup: 190 calories, 10 g protein, 35 g carbs (6 g fiber), 1.5 g fat

4
 65/ best peanut butter
MaraNatha Organic No Stir Peanut Butter,
Creamy
Spread, Dips, and Toppings Per 2 Tbsp: 180 calories, 8 g protein, 6 g carbs (2 g fiber), 16 g fat

56/ best dip 66/ best salad dressing

Guiltless Gourmet All Natural Spicy Black OPA Blue Cheese
Bean Dip A yogurt base adds creamy texture.
Per 2 Tbsp: 40 calories, 2 g protein, 7 g carbs (2 g fiber) Per 2 Tbsp: 60 calories, 2 g protein, 2 g carbs, 5 g fat

57/ best guacamole 67/ best mustard

Sabra Guacamole, Spicy Maille Dijon Originale
Avocado is the first ingredient. Add bite to salads and sandwiches.
Per 2 Tbsp: 45 calories, 1 g protein, 3 g carbs (2 g fiber), 4 g fat Per tsp: 10 calories, <1 g protein, <1 g carbs, 0.5 g fat

58/ best hummus 68/ best steak sauce

Eat Well Enjoy Life Black Bean Hummus Daves Gourmet Steak Sauce
with Corn Relish This well-balanced sauce enhances beef without
Per 2 Tbsp: 40 calories, 2 g protein, 6 g carbs (2 g fiber), 1.5 g fat overwhelming it.
Per Tbsp: 20 calories, 5 g carbs

59/ best spread 69/ best bbq sauce

Inglehoffer Cream Style Horseradish Frontera Original Sweet & Smoky Barbecue
A low-calorie, high-impact spread. Sauce
Per tsp: 10 calories, 1 g carbs, 0.5 g fat Its sweetwith heat!
Per 2 Tbsp: 35 calories, 8 g carbs

60/ best salsa 70/ best mayonnaise

Frontera Tomatillo Salsa Hellmanns Mayonnaise
Break the tomato salsa habit. This one adds a Dressing with Olive Oil
smoky, peppery kick. Healthier fats, better flavor.
Per 2 Tbsp: 10 calories, 2 g carbs Per Tbsp: 60 calories, <1 g carbs, 6 g fat

61/ best jam

Crofters Just Fruit Spread Organic
Raspberry
No added sugar, plenty of flavor.
Per Tbsp: 30 calories, 8 g carbs
Snacks
62/ best syrup 71/ best pretzel
Shady Maple Farms Certified Organic Pure Newmans Own Organics
Maple Syrup High Protein Pretzels
All you need on #34 is a drizzle. Per 30 g (18 pretzels): 120 calories, 5 g protein, 22 g carbs (4 g
Per cup: 210 calories, 53 g carbs fiber), 1.5 g fat

63/ best ketchup 72/ best cracker

Cucina Antica Organic Tomato Ketchup Kashi Original 7 Grain Snack
It wont clobber you with sugar. A nutty and light base for cheese.
Per Tbsp: 15 calories, 3 g carbs Per 30 g (15 crackers): 120 calories, 4 g protein, 19 g carbs (3 g
fiber), 3.5 g fat

64/ best marinade 73/ best popcorn

World Harbors Mont St. Michel Honey Dijon Orville Redenbachers
Marinade SmartPop! Butter
Partner it with salmon or chicken. Per 8 cups popped: 120 calories, 4 g protein,
Per Tbsp: 15 calories, 3 g carbs 25 g carbs (4 g fiber), 2 g fat

5
74/ best jerky 84/ best potato chip
Wild Ride Gallopin Pepper Cape Cod 40% Less Fat
Beef Jerky Sea Salt & Vinegar
Low in sodium, high in flavor. Per oz (18 chips): 130 calories, 2 g protein,
Per oz: 60 calories, 14 g protein, 4 g carbs, 0.5 g fat 18 g carbs (2 g fiber), 6 g fat

75/ best nut alternative

Eden Organic Spicy Pumpkin
Dry Roasted Seeds
Per cup: 200 calories, 11 g protein, 5 g carbs (5 g fiber), 16 g fat
Drinks
76/ best trail mix 85/ best fruit juice
Eden Selected All Mixed Up Lakewood Organic Fruit & Garden Summer
Nuts & Dried Fruit Gold
Per 3 Tbsp: 160 calories, 8 g protein, 7 g carbs (4 g fiber), 12 g fat Per 8 oz: 100 calories, 2 g protein, 25 g carbs (2 g fiber)

77/ best cookie 86/ best vegetable juice

Kashi Chocolate Almond Butter Lakewood Organic Super Veggie
Soft-Baked Cookies Just 80 mg of sodium per serving.
Per cookie: 130 calories, 3 g protein, 19 g carbs (4 g fiber), 5 g fat Per 8 oz: 60 calories, 3 g protein, 13 g carbs (4 g fiber)

78/ best nut 87/ best bottled smoothie

Planters Mens Health Bolthouse Farms Berry Boost
NUT-rition Mix The low calorie count makes it a go-to.
Per oz: 170 calories, 6 g protein, 5 g carbs (3 g fiber), 15 g fat Per 8 oz: 130 calories, 1 g protein, 30 g carbs (2 g fiber)

79/ best spicy snack mix 88/ best sports drink

Sheffa Spicy Snack Mix Skratch Labs Exercise
Indian spices make this crave-worthy. Hydration Mix
Per oz: 118 calories, 6 g protein, 13 g carbs (2 g fiber), 5 g fat You blend it with water to your taste.
Per scoop: 40 calories, 10 g carbs

80/ best dried fruit 89/ best recovery drink

Sun-Maid California Mission Figs Nuun Active HydrationTri-Berry
Add to arugula salad with blue cheese. Loaded with minerals to help your body rebound
Per cup: 110 calories, 1 g protein, 26 g carbs (5 g fiber) fast.
Per tablet: 6 calories, <1 g carbs

81/ best snack bar 90/ best caffeinated tea bags

Zing Almond Blueberry Nutrition Lipton Pure Green Tea
Almonds and whey pack in the protein. In a 2013 ConsumerLab.com test, these scored
Per bar: 220 calories, 11 g protein, 23 g carbs (6 g fiber), 9 g fat high in antioxidants.
0 calories

82/ best snack chips 91/ best beer

Beanitos Chipotle BBQ Black Bean Chips Samuel Adams Noble Pils
Per oz (about 12 chips): 140 calories, 4 g protein, 15 g carbs In our test of 30 brews, this bottle balanced
(5 g fiber), 7 g fat calories and antioxidants best.
Per 12 oz: 169 calories, 11 g carbs

83/ best chocolate bar 92/ best lower-calorie beer

Newmans Own Organics Espresso Dark Amstel Light
Chocolate This crisp, mellow brew is as full-flavored a light
Per 3.25 oz bar: 470 calories, 4 g protein, 53 g carbs (6 g fiber), beer as youll find.
31 g fat Per 12 oz: 95 calories, 6 g carbs

6
93/ best craft beer
Tregs Perpetual IPA
A highly hopped powerhouse thats bitter, yes, but
also balanced.
Per 12 oz: 226 calories, 15 g carbs Proteins
94/ best white wine 102/ best hot dog
J Pinot Gris, California 2011 Applegate The Great Organic Uncured Beef
This fruit-forward white pairs well withseafood and Hot Dog
Asian cuisine. Filler-free, with no added nitrates.
Per 5 oz: about 122 calories Per dog: 110 calories, 7 g protein, 8 g fat

95/ best red wine 103/ best ground turkey

Las Rocas Garnacha 2009 Organic Prairie Organic
This deliciously dry bottle is superb Ground Turkey
with seared steak. Try it in chili, or form into burgers and grill.
Per 5 oz: about 126 calories Per 4 oz: 180 calories, 23 g protein, 9 g fat

96/ best bottled tea 104/ best exotic meat

Honest Tea Honey Green Tea Great Range All Natural Bison Sirloin Steaks
ConsumerLab.com ranked this bottle highest in Go ahead, pile on the lean protein.
EGCG antioxidant content. Per 6 oz: 180 calories, 40 g protein, 3 g fat
Per 16.9 oz: 70 calories, 18 g carbs

97/ best bottled water 105/ best bacon

Perrier Niman Ranch Uncured Applewood Smoked
The bright fizz adds interest to plain old water. Try it Bacon
with sliced cucumber too. Thick, smoky-sweet strips.
0 calories Per slice: 70 calories, 2 g protein, 7 g fat

98/ best flavored water 106/ best protein powder

Hint Honeydew-Hibiscus Essence Water ON Platinum Hydro Whey,
Low-key fruitiness is all you need. Turbo Chocolate
0 calories Per rounded scoop: 140 calories, 30 g protein, 2 g carbs, 1 g fat

99/ best herbal tea bags 107/ best sausage

Yogi DeTox Al Fresco Country Style Chicken Sausage
Our taste testers favored this refreshing, Breakfast Patties
fruit-forward blend. These patties rival pork for tastiness.
0 calories Per patty: 80 calories, 9 g protein, 1 g carbs, 4.5 g fat

100/ best instant coffee 108/ best chicken

Starbucks VIA Ready Brew Colombia Bell & Evans Organic Boneless Skinless
Its pretty damn close to barista brew. Chicken Breasts
0 calories Roast a batch for salads all week long.
Per 4 oz: 120 calories, 27 g protein, 1.5 g fat

101/ best coffee beans 109/ best steak

Starbucks Medium House Blend Blackwing Organic New York Strip Steak
A medium-bodied blend thats balanced and rich. Coat with #121 before searing.
0 calories Per 4 oz: 180 calories, 24 g protein, 8 g fat

110/ best ground beef

Lauras Lean Beef 92% Lean Ground Beef
Just enough fat for excellent flavor.
Per 4 oz: 160 calories, 21 g protein, 9 g fat

7
 111/ best pork chop
Organic Prairie Center Cut Boneless Pork
Chops
The most well-marbled cut in its class.
Per chop: 280 calories, 26 g protein, 18 g fat
112/ best cured meat
Citterio All Natural Prosciutto
Just a couple of slices lends smokiness tosoups,
sandwiches, pastas, and more.
Per 2 slices: 60 calories, 7 g protein, 3.5 g fat
Cooking Staples
113/ best bread crumbs
Ians Whole Wheat Panko
Whole wheat creates crunchier coatings.
Per cup: 70 calories, 3 g protein, 14 g carbs
(2 g fiber), 0.5 g fat
114/ best low-sodium broth
Pacific Organic Free Range Low Sodium
Chicken Broth
Tastes like chickennot salt.
Per cup: 10 calories, 2 g protein, 1 g carbs
115/ best tomato sauce
Cucina Antica Tomato Basil
Bright-tasting, with a brief ingredient list.
Per cup: 35 calories, 1 g protein, 6 g carbs
(2 g fiber), 1.5 g fat
116/ best umami booster
Red Boat Fish Sauce
This Southeast Asian condiment adds salty depth
to stir-fries, marinades, and dressings.
Per Tbsp: 15 calories, 4 g protein
117/ best olive oil
California Olive Ranch Extra Virgin Olive Oil
Fruity and affordable enough to use daily.
Per Tbsp: 120 calories, 14 g fat
118/ best hot sauce
Huy Fong Foods, Inc. Chili Garlic Sauce
Meet srirachas lesser-known brother: Bolder,
funkier, and good and garlicky.
0 calories
8
119/ best salt
Maldon Sea Salt Flakes
Finish any dish the way chefs dowith a sprinkle of
these delicate, salty flakes.
0 calories
120/ best balsamic
Newmans Own Organics Organic Balsamic
Vinegar of Modena
Slightly sweet with the right amount of tang.
Per Tbsp: 20 calories, 5 g carbs
121/ best all-purpose spice
McCormick Gourmet Collection Smoked
Paprika
This Spanish variety tastes robust.
0 calories
122/ best teriyaki sauce
Annie Chuns Teriyaki
This thick, flavor-loaded sauce nicely coats meats
and vegetables.
Per Tbsp: 25 calories, 2 g protein, 6 g carbs
123/ best canola oil
Spectrum Organic Canola Oil, Refined
Neutral flavor and a high smoke point make thisoil
great for stir-frying.
Per Tbsp: 120 calories, 14 g fat
124/ best pepper
McCormick Gourmet Collection 100%
Organic Tellicherry Black Peppercorns
Skip the preground stuff.
0 calories
125/ best soy sauce
Kikkoman Less Sodium Soy Sauce
All the savory richness, with about 40 percent less
sodium.
Per Tbsp: 10 calories, 1 g protein, 1 g carbs
Our methodology We analyzed more than 1,000 supermarket
foods and awarded points for products that are low in calories, high
in protein and fiber, and made with whole ingredients. Then we
pared down our selections and held taste tests to determine the
final winners. In the case of a tie, the item with the shortest ingredi-
ent list won.
 2014 by Rodale Inc. All rights reserved.

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The material here is designed to help you make informed decisions about your health. It is not intended as a substitute
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Mention of specific companies, organizations, or authorities does not necessarily imply endorsement by the publisher nor
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Internet addresses and telephone numbers were accurate at the time this was posted.

Premium editor: Krissa Strauss Project manager: Sheila Dorney Copy editor: Kelly Lutterschmidt
Cover designer: Layout designer: Daniel MacBride Photo editor: Jim Gallucci
Photography: Travis Rathbone (shopping cart), prop styling: Angela Campos/Stockland Martel, Matt Rainey (products)

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