SUGGESTIONS FOR A HEALTHY GROCERY SHOPPING LIST
Sometimes buying organic can be expensive or difficult depending on your area. So try your best to find local farmers or organic produce when available. Living in California we have farmers markets where we can buy local produce for a great price. There are also some really great unique finds too. This is just a suggested list to help you find healthier options at most stores. Happy Shopping!
Proteins
- Boneless, Skinless Chicken Breast
- Tuna (water packed), or White Meat Chicken (water packed)
- Fish (tilapia, cod, halibut, salmon and sea bass)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Buffalo steak (lean)
- Shakeology
- Egg Whites or Eggs
- Rib eye Steaks or Roast
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
- Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown Rice
- Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
- Multigrain Hot Cereal
- Pasta (Whole Wheat)
- Rice
- Potatoes
- Whole Wheat Pita
- Whole Wheat Tortillas
- Whole Wheat waffles
- Quinoa
- Lentils
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Green Leafy Lettuce
- Broccoli
- Asparagus
- String Beans
- Black Beans
- Spinach
- Bell Peppers
- Brussels Sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles (watch the sodium)
- Cabbage
- Sprouts
- Cucumber
- Green or Red Pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti Squash
- Pumpkin
Fruit
- Berries
- Lemons or Limes
- Melons
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)
Healthy Fats
- Natural Style or Organic Peanut Butter, or nut butters.
- Extra virgin Olive Oil
- Nuts
- Flaxseed Oil
- Avocado
- Hummus
Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs
- Low or Non-Fat Milk (eat dairy only occasionally)
- Non-fat yogurt or greek yougurt (look for low sugar only)
- Fat-free String Cheese
- Fat-free Cream Cheese
Beverages
- Bottled Water
- Iced Tea (decaf)
- Coffee (decaf)
- Sparkling Water
Condiments & Misc.
- Ketchup (simply by Heinz)
- Reduced Sodium Soy Sauce or liquid aminos
- Reduced Sodium Teriyaki Sauce
- Balsamic Vinegar
- Balsamic or Raspberry Vinaigrette
- Salsa or Fresh Pico De Gallo
- Stevia
- Honey
- Steak Sauce
- Natural Maple Syrup
- Chili Paste
- Tomato Paste (low sugar)
- Mustard
- Extracts (vanilla, almond, etc)
- Low Sodium fat-free beef or fat-free chicken broth
- Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
- Worcestershire Sauce
- Coconut oil or olive oil cooking spray
Herbs & Spices
- Chili powder
- Mrs. Dash (no-salt)
- Braggs organic seasoning
- Cinnamon
- Allspice
- Basil
- Bay leaf
- Onion Powder
- Garlic Powder
- Dill
- Ginger
- Sage
- Rosemary
- Paprika
- Thyme
- Oregano
- Curry Powder
- Red Pepper
- Marjoram
- Tarragon
- Dry Mustard
- Cumin
- Nutmeg
- Pumpkin Pie Spice
- Black Pepper
No comments:
Post a Comment