Shopping List

Grocery Shopping List
To get a healthy balance of foods each day, it helps to have your refrigerator and pantry filled with a variety of items from each food group.  That way, you have a wide selection of healthy foods on hand so that you can satisfy your appetite.  Grocery stores are filled with the foods that you need each day, but they are also stocked with heavy sugar, high-fat and high-caloric items.  With just a few simple tips, you can make shopping easy. 

Before Heading to the Grocery Store

Most of us go to the grocery store when we are in a hurry or are already hungry.  To avoid that trap, schedule a time during the week when you have more time to make the right selections.  Here are some tips:

Make a List and Stick to It!

• Avoid impulse buys because those selections are normally unhealthy foods.
• Don’t shop when you are hurried or hungry.
• If you use coupons, take only the ones that you’ll use, and put them in order of your store’s layout.
• If you like certain brands, list them to ensure easier selection once you’re at the grocery store.

While Shopping

• A good rule of thumb is to stay in the perimeter.  The healthier foods – fresh produce, meats, poultry and seafood, dairy and breads are along the walls of the store.  For canned items, such as vegetables and soups, make quick trips into those isles. 
• Stick to fresh fruits, vegetables and meats when possible.  Processed foods often contain too much sodium and are normally higher in fats, sugar and calories.
• Don’t super size your list.  Stay away from family-sized packages that may tempt you into eating more than you need. 
• If you have problems identifying and staying with recommended portions, buy single-serving items. 
• Avoid the “end caps” as grocers often stock the higher fat, calorie and sugar foods on them so that you’ll make a quick decision to pick them up on the way to the checkout.

Vegetables
Fruits
Meats & Beans
Grains & Cereals
Milk & Dairy                                                                                                                  
Oils & Fats
Miscellaneous

Vegetables

Are you eating enough veggies? 

• Adding lettuce, tomatoes, and peppers to your sandwich is a great way to boost the flavor and get the veggies your body needs!
• Add steamed or sautéed veggies to your favorite pasta sauce for an extra boost
• Make a pizza with whole wheat crust, 2% cheese, and lots of fresh vegetables!

Select fresh when possible, but you can add canned and frozen vegetables that are low in sodium and not prepared with butter or cream sauces.  Frozen vegetables are convenient and often contain more nutrients than fresh. 

Greens – lettuce, asparagus, broccoli, cabbage, zucchini, green beans, spinach, peas, and other greens
Carrots – whole, sliced or baby
Cauliflower
Corn
Cucumber
Onions
Radishes
Tomatoes
Celery
Peppers
Potatoes – white and sweet
Vegetable sauces, such as marinara or salsa

Fruits
Fresh is better, but frozen and canned fruits are also healthy, as long as they do not have added sugars or syrups. 
Apples
Apricots
Bananas
Berries – Blueberries, Strawberries, Blackberries, Raspberries
Grapes
Grapefruit
Nectarines
Oranges
Peaches
Pears
Pineapple
Frozen fruit bars without added sugar
100% fruit juice without added sugar
100% fruit preserves

Meats & Beans
Always look for leaner meats and even ask the butcher to trim the excess fat for you. If you buy poultry, buy white meat whenever possible as it is lower in fat. Canned fish, such as tuna and salmon – only the kind packed in water – is a good option if you need quick protein for a snack or recipe. Fresh or dried beans are best, but you can also benefit from canned and frozen, prepared without extra fats or butters. 
Lean hamburger
Pork chops
Pork roasts
Steaks
Ham
Chicken – skin off – ground, whole and pieces.
Turkey – ground, whole and breasts
Deli meats that are lower in fat and reduced sodium
Fish, such as tuna, grouper, halibut, salmon, tilapia, cod fish, flounder, swordfish and red snapper
Shellfish, such as shrimp, scallops, mussels and crab
Black bean
Pinto beans
White beans
Other beans without added fats, such as ham or fatback
Vegetarian burgers

Grains & Cereals
Read the label to ensure that whole grains is listed as one of the first ingredients. The term multigrain is misleading.
Whole grain breads
Whole grain pasta
Whole grain cereal with more than 5 grams of fiber and less than 12 grams of sugar per serving
Oatmeal
Granola bars with less than 12 grams of sugar
Brown rice
Kasha
Millet
Couscous
Whole grain tortillas
Rice cakes
Whole wheat, low sodium crackers and saltines
Low-sodium pretzels
Whole grain frozen waffles

Milk & Dairy
Low-fat milk, soy or rice milk
Fat-free half and half or flavored creamers
Light tofu
Tempeh
Vegetarian fed eggs or pasteurized egg whites or those enriched with omega-3 fatty acids
Low-fat sour cream, cream cheese and hard cheeses
Low or fat-free yogurt, cottage cheese or puddings
Low-fat frozen yogurt or ice cream

Oils & Fats
Canola oil
Sesame oil
Olive oil
Walnut oil
Low-fat salad dressings, mayonnaise and sauces
Nuts, such as almonds, walnuts, mixed nuts, pecans, pine and soy
Seeds, such as pumpkin and flax
Low fat spreads, such as Promise margarine

Miscellaneous Foods
Balsamic and other vinegars
Bottled or flavored (no sugar) waters
Herbal, green or black teas
Mustard
Herbs and Spices – fresh or dried
Honey or molasses
Pure maple syrup
Low-sodium soy sauce
Reduced sodium salt
No-salt added catsup
Reduced-fat pizzas and frozen dinners.  Make sure that the sodium content is reduced. Frozen meals should contain no more than 600 – 800 milligrams of sodium; 300 to 400 calories and 12 grams of fat.