Grocery List Advice
As you are making better choices in your daily actions, one of them will be focused on your eating habits. Having the right foods available is a critical part in being prepared and achieving your goals. If you don’t have the food available, it is hard to make smart food choices. Use the follow suggestions as a guide to stock your cabinets and shelves with quality, healthy and just smart food items.
Smart Grocery List
Grains
Bread
- 100% whole wheat (with > 2 grams of fiber per slice)
- Corn tortillas
- Low-fat tortillas
- Whole wheat bagels
- Whole wheat crackers
- Whole wheat English muffins
- Whole wheat pitas
Cereal
- Flaxseed meal
- Low-fat granola
- Oatmeal
- Wheat germ
- Whole grain cereal(with > 3 grams of fiber per serving)
Dried
- Brown rice
- Bulgur
- Couscous
- Quinoa
- Whole wheat pasta
Frozen
- Pancakes, French toast or waffles reduced-fat
Fruits
Fresh
- Apples
- Bananas
- Blackberries
- Blueberries
- Cherries
- Clementines
- Grapefruit
- Grapes
- Lemons
- Limes
- Melons
- Nectarines
- Oranges
- Peaches
- Plums
- Strawberries
- Watermelon
Dried or canned
- Applesauce, unsweetened
- Dried fruit
- Orange juice with calcium
- 100% fruit juice
Frozen
Vegetables
Fresh
- Asparagus
- Avocados
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Corn
- Cucumber
- Eggplant
- Lettuce
- Mushrooms
- Onions
- Potatoes
- Spinach
- Squash
- Tomatoes
- Zucchini
Canned
Frozen:
- Broccoli
- Brussels sprouts
- Edamame
- Peas and carrots
- Plain corn
- Spinach
- Vegetable medley
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Dairy
Fresh
- Cheese low-fat
- Cheese shreds lowfat
- Cottage cheese low-fat
- Soymilk nonfat, low-fat or light
- Parmesan cheese
- Skim or 1% milk
- Yogurt nonfat
- Yogurt smoothies light
Frozen
Meat/Meat Substitutes
Fresh
- Canadian bacon
- Chicken breast
- Egg substitutes
- Eggs
- Fish
- Lean beef/meats
- Tempeh
- Tofu
- Turkey bacon
- Turkey breast
Dried or canned
- Almonds
- Black Beans
- Garbanzo beans
- Kidney beans
- Lentils
- Mixed nuts
- Peanuts
- Peanut butter
- Pinto beans
- Tuna fish in water
- Walnuts
Frozen:
Fats
- Butter
- Canola oil
- Cream cheese, light
- Margarine spread low-fat, trans fat free
- Mayonnaise reduced-fat
- Olive oil
- Olives
- Salad dressing
- Sour cream, nonfat
Sweets & Treats
- Cocoa powder, sugar-free
- Low-fat cookies
- Popsicles, fat-free, no sugar added
- Puddings, nonfat
Combination Foods
- Chili, canned
- Healthy frozen entrees
- Low-fat soup
Miscellaneous
Condiments & Marinades
- Compare brands to find one low in salt or salt-free
- Chicken broth
- Jelly, sugar-free
- Ketchup
- Light soy sauce
- Mustard
- Nonstick cooking spray
- Salsas
- Spices
- Tomato paste
- Tomato sauce
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Shopping Solution Tips:
- Check off the foods you would like to purchase.
- Use this to then create your own personal shopping list on a separate sheet of paper.
- Plan your meals around fruits, vegetables, whole grains and lean meats.
- Fill half your shopping cart with fresh produce.
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