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

  • Frozen fruits

Vegetables

Fresh

  • Asparagus
  • Avocados
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn
  • Cucumber
  • Eggplant
  • Lettuce
  • Mushrooms
  • Onions
  • Potatoes
  • Spinach
  • Squash
  • Tomatoes
  • Zucchini

Canned

    Canned vegetables

Frozen:

  • Broccoli
  • Brussels sprouts
  • Edamame
  • Peas and carrots
  • Plain corn
  • Spinach
  • Vegetable medley

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

  • Frozen yogurt lowfat

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:

  • Vegetable burgers

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

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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