Healthy Shopping List
The following is a
comprehensive shopping list of healthy foods essential for
effective, well-balanced meals. However, these foods are just
recommendations. You should choose foods that are not only low in
fat, cholesterol, salt, and sugar; but those that satisfy your
physical and psychological hunger--those that you will enjoy. If
you don't care for any of the following foods, simply replace them
with other healthy foods that will be realistic in your effective
lifestyle. When planning a menu, ask yourself these important
questions.
- Are the ingredients easy to
use? If it is very complex and time-consuming, it is likely that
your plan is unrealistic, and your effective meal will be
unsuccessful.
- Is it versatile? You might not
want to purchase ingredients that are only used in one
recipe--they may end up spoiling in the back of the
refrigerator.
These are suggestions only and
not intended as a complete list.
Vegetables:
- carrots
- corn
- broccoli
- green beans
- onions
- cucumbers
- peas
- mushrooms
- frozen mixed vegetables
- cauliflower
- potatoes
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- leafy greens (spinach, etc.)
- yams
- lettuce
- pickles
- green peppers
- cabbage
- celery
- sprouts
- water chestnuts
- garlic
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Fruits:
- bananas
- berries
- dates
- oranges
- melons
- peaches
- mango
- tomatoes
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- kiwi
- apples
- dried fruits
- pineapple
- canned fruits
- raisins
- grapes
- grapefruit
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Condiments:
- mustard
- Worcestershire sauce
- teriyaki sauce (reduced-sodium)
- sweet and sour sauce
- salsa
- nonfat mayonnaise
- barbecue sauce
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- low/nonfat margarine
- ketchup
- low/nonfat dressing
- tomato/pasta sauce
- relish
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Fat Substitutes for Cooking and Baking:
- brown sugar
- canned pumpkin
- nonfat buttermilk
- molasses
- egg whites or egg substitute
- broth
- nonfat cooking spray
- jam or jelly
- prune butter
- fruit preserves
- nonfat dry milk
- olive oil
- low/nonfat sour cream
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- applesauce
- honey
- evaporated skim milk
- fruit juice
- fruit puree
- low/nonfat yogurt
- low/nonfat ricotta cheese
- prune puree
- low/nonfat cream cheese
- apple butter
- cooking spray (nonfat)
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Meats:
- boneless, skinless chicken breast
- boneless, skinless turkey breast
- fish (halibut, cod, shark, etc.)
- extra lean ground turkey
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- extra lean ground beef
- lunch meat (low/nonfat chicken or turkey breast)
- veggie burger
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Dairy Products*:
- low/nonfat milk
- low/nonfat cheeses
- fat-free egg substitutes
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- low/nonfat yogurt
- low/nonfat cream cheese
- egg whites
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* Refer to Fat Substitutes ( above) for other dairy
products |
Grains:
- whole wheat bread
- pancake mix (whole wheat)
- pasta (made without eggs)
- cornmeal
- cereals
- whole grain flour
- low/nonfat muffins
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- oatmeal
- white or brown rice
- oat bran, oat flour
- kashi
- whole grain wheat
- barley or barley flour
- tortillas
- buckwheat
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Canned Foods:
- fruits
- chili (turkey or vegetarian)
- baked beans (vegetarian)
- black beans
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- kidney beans
- vegetables
- soups (reduced-salt)
- tomato paste
- refried beans (low/nonfat)
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Herbs and Spices:
- basil
- allspice
- onion powder
- ginger
- sage
- chili pepper
- paprika
- dill
- cinnamon
- thyme
- garlic powder
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- curry powder
- oregano
- rosemary
- red pepper
- marjoram
- tarragon
- dry mustard
- cumin
- saffron
- nutmeg
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Snacks and Desserts:
- fig and fruit bars
- low/nonfat frozen yogurt
- low/nonfat cakes
- low/nonfat cookies
- popsicles
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- low/nonfat granola
- Jell-O®
- gingersnaps
- graham crackers
- fruits and vegetables
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