Must Have Grocery Items

Trista87Marie

What are some must have grocery items for starting a healthy lifestyle. I hear a lot about whey protein but Im not really sure what it is or how to use it or even if it tastes good lol. I basically need to start from scratch with my grocery shopping. I live at home with my mom and she's not the healthiest shopper. any and all suggestions are greatly appreciated. I do know one thing for sure. I need to buy a blender lol

JesaGrace

I need to know this too...

Kristyb1010

This is a great question - I need to know more about this too!

alexa_image

I will suggest, fruits, nuts, oatmeal, vegetables
If you like tea then green tea, is great
And the best one and is free, lots of water.
Good luck

DowntimeDesigns

For me personally:

Boneless, skinless Chicken Breasts
Fresh Fruit and Vegetables
Whole Grain Pasta and/or Rice
Bison (leaner then Beef)

I know some people will agree and some will disagree, but I don't buy snacks. If I buy something to snack on, I WILL eat it all. I have a portion control issue and have found its just easier to not have snack-type foods in the house. Instead I will have some carrot sticks or an apple.

ShellyKay67

These are just a few of the things that I pretty much buy weekly (or as needed)...
almonds
ground turkey
yogurt
fruit
veggies
eggs
oatmeal
raisins
honey
healthy life bread (35 cal/slice)
peanut buttter
chicken
beans

6Janelle13

fat free greek yogurt.
fresh fruit and veggies (as many as i like and can get on my budget)
hummus
pita chips
chicken
ground turkey
low fat cheeses
milk
small pieces of dark chocolate individually wrapped (dove)
whole wheat tortillas

strandedeyes

generic items...

fresh fruit
fresh veggies of your liking
whole grains (bread or pasta or brown rice)
mustard
eggs
low sodium string cheese (great snacks...unless you are vegan)
peanut butter - fat free (or almond butter...I haven't tried cashew butter but its there)

Thats kind of my every day staple....each week it changes a little

amicklin

these are some things I get quite a bit:
- Eggs (whole - the yolks have so much nutrition)
- Spinach (Can put in soups, salad, wrap, sandwhiches, omlettes..)
- Avocado (usually eat every morning on a high fiber wrap)
- Flax seed (can mix into yogurt, cottage cheese, cereal, baking..) (Wonderful for Omega-3's, hair, skin, cardiovascular health and keeping things 'moving')
- Low fat yogurt
- Oatmeal (whole/ old fashioned..)
- Cucumbers, radishes, carrots, lettuce, green onions, peppers (Mixture of vegetables that look good to keep chopped up for snacks or salads)
- Frozen berries
- Canned '100%' Libby's pumpkin (great for fiber, low cal, high in vitamins and can be mixed into yogurt, smoothies, baking, oatmeal..)
- Salsa ( it is a condiment that adds some pizzaz to stuff without being full of misc. chemicals)
- Peanut butter (I suggest PB that has peanuts and salt as the only ingredients but then I also like 'Naturally More' peanut butter as well)

pasturecove

Stay on the outer edges of the market because that's where all the most healthy stuff is - Dairy, fresh meat, produce, etc.. as you work your way in you find all the pre-processed Frankenfoods that you need to avoid. Learn to read those labels and learn what a serving size really looks like. My favorite items: Jenny-O Seasoned Turkey Burgers (frozen & raw), they cook up quickly in a skillet with no oil and need no added seasoning; any type of squash - just dice and toss in the oven with a bit of Mrs. Dash until tender, yum; eggs - boil them and add one or two to a tossed salad for your protein requirement, add a bit of pepper and pickles to the mix instead of salad dressing, awesome!; Skinny Cow Ice Cream Sandwiches - let's face it, you're going to want something sweet and creamy from time to time and and 150 calories is not a bad thing; brown rice; chicken breasts; lettuce (all kinds); skim milk, fat-free plain yogurt; Orowheat Sandwich Thins (2 pieces of bread for the carb cost of one slice of regular bread) and Orowheat 12 grain breads and Muscle Milk 100 calorie protein drinks.

Good luck!

bunnysone

Hey tm!
Sounds like you are just starting out on this diet thing!!
Dont go crazy and panic, and at this stage dont worry about whey protein, personally I've never had it and dont feel its necessary.
You need to put into your trolley fresh fruits and vegetables, (frozen ones are ok as long as they are JUST NORMAL vegetables - ie not chips!), lean meat, wholegrains (preferably wholemeal rice etc) and DONT PUT in anything like chips, lollies, processed foods etc.
Learn to read labels on foods. If there are whole heap of numbers or ingredients you dont recognise - DONT BUY IT.
Just start with that. Part of this process is learning along the way and nobody can be expected to completely change their diet overnight, but if you make it a gradual process it will happen and be easier for you, especially if you are living with somebody who hasnt the healthiest diet
Choose a couple of things to change, AVOID the lollies, chips and temptation aisle ALL TOGETHER and let me know how you go - I'm happy to support you

Trishkit

My must-haves are apples, bananas, and brown rice. My favorite thing to have is brown rice with edamame and tahini sauce. Yum! And I go through bananas like crazy. I go through lots of broccoli and Brussels sprouts, when they're in season. And asparagus. Love that stuff!

I usually keep some whole-wheat pasta and a jar of sauce in the cupboard, for when we're pressed for time and want to have a reasonably healthy meal, adding in some veggies. I also keep some hearty soups in stock, such as Amy's minestrone and lentil (careful though -- they're fairly high in sodium).

In the freezer, we have a ton of frozen fruit, for me to toss into my oatmeal in the morning, which reminds me that I go through oats like crazy! (1/2 cup per day adds up pretty quick!) The frozen strawberries are excellent for making an impromptu sorbet.

I'm a huge fan of nutty, whole-grain breads, so we usually get a loaf of Dave's Killer Bread when we go to the store. They have "light" breads out now, too, which are just smaller and thinner slices. I'm okay with that, though, because I still feel like I'm having a whole sandwich (or full piece of toast -- whatever). I also love peanut butter! We buy the dark roasted organic stuff, which just has peanuts in it and nothing else. It's worth the annoyance of having to stir it all up, when you first buy it; I won't touch the "normal" stuff anymore!

I'm vegan, so I don't do dairy yogurt and try to avoid highly-processed soy, so I keep some coconut yogurt around and often have one for a mid-afternoon snack. I usually keep some almond milk handy, for using in place of cow's milk when cooking (unsweetened original has 40 calories per 8 oz.), though you can also make it from scratch.

There's your peek into my kitchen. :-)

lklein

Here's my grocery list I just put together this morning

-Milk
-Turkey Ham
-Eggs
-Mushrooms
-Whole wheat bread
-Fresh Fruit
-Salsa
- Veggies (fresh and frozen)
-Ground Turkey
-Diced tomatoes
-Swiss Cheese
-String Cheese
-Tuna
-Yogurt
- Beans
-Soup
-Spaghetti Squash
-Whole wheat noodles
-Chicken Breast
- Light Chicken Broth

freerange

It really depends on your goals, and how YOU best feel is the right way for you to lose weight.

Way too many people wake up one day and decide “you know what I’m going to lose weight”. And have no idea what/or how to do it. They hear all kinds of truths, half truths. Myths and outright lies, and take off down the road to weight loss.

Good for them they are doing something, but bad on them because this is what leads to failure. Here is some unsolicited advice. Since you have already made up your mind to get healthy-er, watch your portions, start getting at least some exercise, and start researching. I’m a big advocate of low carb, but don’t just run with the phrase low carb, educate yourself as to what that truly means. This is a good place to start, http://www.marksdailyapple.com/ there are other places you can go to look at other types of diets.

Once you have a game plan as to how you are going to lead your life from now on, your shopping list will pretty much take care of itself.

Trista87Marie

thanks so much for the help guys. I know that having the healthier options in the house will make things easier. Especially if i can manage to get a variety. I always end up stuck eating the same old boring foods like salads and turkey wraps sans mayo. I get super bored with the same food all the time and it usually causes me to splurge on unhealthy but admittedly tasty foods. So im trying to find tasty healthy foods lol.

Mindful_Trent

Meats:
skinless, boneless chicken breasts
canned tuna (lowest sodium I can find)
ground turkey

Eggs (both whole eggs and egg whites)

Veggies:
As much as I can buy/use before it goes bad! Favorites include:
Spinach (add this to eggs, smoothies, salads, etc.)
Cauliflower (cauliflower mashed 'potatoes', cauliflower pizza crust, etc.)
Broccoli
Peppers
Onions
Tomatoes (fresh & canned (diced))
Brussel Sprouts
Carrots
Celery
Salsa/Pico De Gallo - low-cal and can spice lots of dishes up (chicken, eggs, etc.)
Fruit: Whatever is reasonably priced and available
Spaghetti Squash
Cucumbers

Dairy (or Dairy substitutes):
1% milk
Cottage cheese
Greek yogurt (I buy the type with only milk & bacteria, possibly "natural flavoring" - I don't buy kinds with added sugar/sweetener)
Almond MIlk (unsweetened, original)

Others:
Potatoes/Sweet Potatoes/Yams
Quinoa
Oats (old-fashioned or steel-cut, not instant)
Beans (I buy no-salt-added cans of black, pinto, garbanzo, etc. - add to salads, eat as a side dish, mix w/veggies, make homemade hummus, etc.)
Wasa Crackers (I prefer the light rye version) - great for snacks, can spread with PB or cheese or something)
Natural PB (read the label!! I buy the type that has ONE ingredient: peanuts - no added salt, sugars, oils, etc.)

mccrea74

http://teambeachbody.com/eat-smart/michis-ladder

gsather

You want to eat as much fresh raw stuff as possible - here are a few grocery must haves as well as some really great recipes:

Carrots & hummus :: great snack
Yams :: cut in “steak fries” style, spritzed in light olive oil spray and covered in sweet paprika, cinnamon and a pinch of salt – baked at 350 for 35 minutes
Hulled hemp seeds :: great on salads and packed with amino acids, omega fats, protein phytonutrients, etc…
Chia seeds :: mix 1 tbsp with 3 tbsp of almond milk, coconut milk, etc… and a dash of cinnamon & cardamom and 1/3 tsp raw agave. Mix and let sit for 20-30 minutes… makes a lovely pudding.
Goji berries :: great snack
Salmon :: drizzle with lemon, salt & pepper
Crimini or portabella mushrooms :: great on their own, in salads, in sautés, grilled, whatever
Snap peas :: sweet and crunchy
Young coconut :: the water is full of electrolytes and the tender meat is a great snack if you’ve got a sweet tooth
Garlic :: almost anything that I cook contains at least 2 cloves of garlic
Frozen fruit :: often less expensive than fresh and stores well for shakes or to add to yogurt.
Avocados :: high fat (the good kind) so don’t overdo it. ½ makes a great snack or light lunch when filled with salsa or pico de gallo.
Sea tangle noodles :: ultra low calorie – rinse and then add to boiling water, miso paste and braggs liquid amino acids (Braggs tastes like soy sauce, but it’s way better for you!)
Bell Peppers :: crunchy and sweet snack
Raw organic agave :: sweeter than sugar and lower on the glycemic index
Braggs liquid amino acids :: use in place of tamari or soy sauce
Red, brown or forbidden rice :: avoid bleached white rice or boxed rice “easy” meals – they’re more bellyfillers than nutritious meals

Kitchen must haves:
Rice maker :: can cook rice and steam your veggies!
Blender :: You want one that’s really quality, the cheapies break pretty easily
Food processor :: to make your own sauces, dips and side dishes

Above all else – ****read the labels****. Avoid anything with high fructose corn syrup or has a LONG list of ingredients that you can’t pronounce… You want bread with ingredients like: wheat, water, salt, yeast, honey… not long words with numbers and dashes in them. For that matter, take the extra time to make your own items and try to avoid anything prepackaged anyhow – when possible.

Also, hit your library and look for some vegetarian or raw recipes – I know it sounds dismal, but there are some extremely flavorful recipes that exist!

Zucchini salad:
Noodles: Shredded zucchini and julienned (or really thinly sliced) bell pepper & sea salt
Sauce: In a blender, combine the following and blend until smooth. 3 tomatoes on-the-vine (orange in this case), ½ celery stalk, 1 small shallot or 1/8 yellow onion, ½ clove garlic, juice of 1 meyer lemon, 3 tablespoons Udo’s oil, ½ cup basil & Himalayan pink salt to taste.

Ratatouille: 1 eggplant, 2 zucchini, 2 delicata squash, 1 orange bell pepper or 4 or 5 mini sweet bell peppers, 1 yellow onion, 5 tomatoes, 4 cloves of garlic. 1 tsp each fresh sage, rosemary and thyme. ½ cup of basil and (cheat!) ¼ cup kalamata olives. Salt, pepper and oil to taste.
Peel the squash, cut in half lengthwise and remove the seed. Cut the eggplant, zucchini, squash and onion into small chunks (about ½ inch square). One at a time on medium heat and with a little olive oil, sauté the onion, remove from pan, sauté the eggplant, remove from pan, sauté the squash, remove from pan and sauté the zucchini then remove from pan – this is just so that you can get the consistency all the same for these veggies of different densities.
Chop the tomatoes into fairly small bits. Lower heat and add to pan with some salt and a dash of raw agave. Add the herbs (except the basil) and heat, stirring frequently for about 15 minutes until it looks like jam. Add all of the sautéd veggies and stir gently (to keep the chunks whole) and frequently for another 15 to 20 minutes. Remove from heat, add basil and olives (optional). Serve!

Cooked Kale: Sauté 1 tsp each garlic and ginger in oil. Strip the leaves off of the center vein and cut into bite size chunks. Add to the pan with 1-2 tbsp Braggs amino acids (or soysauce) and 1 tbsp water. Cover and steam for about 3 minutes - make sure to remove from heat while the kale still has some bounce to it. (These are approx. measurements - I actually add way more ginger than is decent!)

dearprudence1964

My must have groceries include:

Lemons
Clementines (in season)
Strawberries (in season)
apples
romaine lettuce
baby spinach
cucumbers
tomatos
red onion
bell peppers (often the frozen stirfry strips)
fresh garlic cloves
whole green beans
spring water
quinoa
Tabouli mix
lite salad dressings
boneless skinless chicken breast
shrimp
eggs for boiling
olive oil
almonds (sometimes I get the cocoa roasted ones)
lite wheat bread

Cristy_AZ

someone here posted a clean shopping list...

found it...

http://www.myfitnesspal.com/topics/show/147787-good-clean-eating-shopping-list?hl=clean+shopping+list

Valtishia

Those are all really great suggestions from the above posters. Another suggestion would be to label read when you go to the grocery store next. Most people have a general idea of what is healthy... like fruits and veggies, whole grains... but its no fun making this change if you are eating foods you don't like just because they are healthy. So take a peek at foods you think are healthy, and if they are, throw them in the cart. If not, leave them there and look for some new things to try.

Oh.. and if it says light, or no fat.. don't assume thats healthy. Peek the label anyways

It will probably suck the first few times you go to the grocery store until you get the hang of what is good for you and what is not so much. I think my first grocery trip took over an hour lol. Now it doesn't take long and I still look for new things to try, but I know what I am looking for in the label now, so its so much faster.

hroderick

I've been very happy with my meal planning since I started my diet. I find a few meals I like in recipe.com low calorie section. The have nice tools to save favorites, plan meals, and build shopping lists.

Since I'm eating new and exotic stuff, I never feel deprived. Some of the odd ingredients cost a bit more but overall I'm saving money and calories by rarely going to restaurants.

MrsChasteen

Breakfast:
-Whole grain cereal
-Whole grain toast, bagel, or English muffin
-Make breakfast sandwich with egg white, low-fat cheese, ham/Canadian bacon/or turkey bacon
-Use healthy condiment like fruit spread and Laughing Cow cheese spread wedges
-Whole wheat waffles
-Easy walk out the door fruits such as apple, banana, peach, nectarine, plum, or handful or grapes, strawberries, or blueberries
-Egg white omelet
-Glass of milk, 100% juice, or smoothie
-Box raisins, prunes, or died fruit (careful dried fruit has added sugar)

Lunch:
-Soup
-Whole wheat sandwich or wrap with luncheon meat, tuna, or chicken salad(use light mayo or plain yogurt)
-Grilled cheese or cheese quesadilla with low fat cheese and no butter but one spray of Pam
-Salad
-Fresh cut fruit or fruit salad: cantaloupe, honey dew melon, watermelon, pineapple, kiwi, strawberry,....
-Vegetables and dip: Carrots, celery, broccoli, cauliflower, mushroom, bell pepper
-Applesauce
-Yogurt
-String Cheese or Laughing Cow cheese rounds

Dinner
-Lean hamburger or steak
-Pork loin, roast, or chops
-Chicken breasts or tenders
-Shrimp
-Scallops
-Fish such as salmon or talapia
-Whole grain pasta or rice
-Peas
-Green Beans
-Cauliflower
-Broccoli
-Spinach
-Turnips
-Brussel Sprouts
-Carrots
-Summer squash
-Yellow squash and zucchini

Snacks
-Stick to fresh fruits and vegetables
-100 calorie snacks and not just the brand...you would be surprised how many snacks come in hundred calorie portions: snack cheese, applesauce, jello cups, etc.

Candy
-I allow myself about one to two pieces of candy a day. Try to only buy fun size and small packages. If you have skittles or M&M's limit yourself to a certain number. For a box of chocolates allow one piece. For cakes and piece do like half a slice or less.

*Try to plan meals the night before or in the morning. Before you go to a restaurant or purchase food investigate the menu or calories. Be sure to always account for drinks (try to make water your main drink) and condiment. Careful with mayo, sauce, gravy, dressing, butters, and oils. Even though it may only be a tsp. or TBLS. these condiments can really pack calories into those spoonfuls.

SraArroz

bumping to come back. ;-)

Black_Swan

Really wholegrain bread, in which you can see all the tiny grains. And white yogurt (not low fat, normal). And vegetables:)

SeasideOasis

Bananas
Apples
Grapes
Strawberries
Pineapple (Ok, I should add here, they are high in sugars {fruit in general}, but the 'good' kind. You still need to be careful to not overdo it, just as with anything)

Carrots
Green Beans
Peppers (these are good with EVERYTHING nom nom nom)
Baby Spinach (I substitute this for lettuce in everything, Its soo much better for you and tastes the exact same raw as lettuce)
Beans

Chicken
Pork
Turkey (Try to stay away from most deli meat, as it is high in sodium, but if you must, ask for low sodium turkey. Most brands of it can be found in MFP already for calculations).

Wheat bread (Personally, unless Im adding a Tbsp of peanut butter, for a morning snack, I stick to pita, as it has less calories.)
Wheat Pasta
BROWN RICE (I make a huge portion, then spoon out what I need for different meals. It keeps things fast and convenient)
Oatmeal (Ok, I cant stand oatmeal, but its great for you)

Special K Cereal
Skim Milk
Mozzarella, reduced fat, string cheese
Yogurt (Greek is the best, but light yo-plaits or fiber enhanced are always tasty too)
Raw or No Salt Almonds (its key to buy things with less salt if possible)

Special K Protein Water Mix Packets
Crystal Light Metabolism+ Green Tea Peach Mango Water Mix Packets

Personally, I have to have some 'snack' items, otherwise I know I will fall off the band wagon. These are some of the items I chose that help me stay on track in my 1200 calorie diet.

Special K's new Cracker Chips (110 calories for 30 chips)
Jell-o Snacks sugar free (60 calories)
Jell-o Mousse (They are new and wonderful. 60 calories and kick my ice cream and sweets cravings out the door)

Things to remember....
Buy things will low or no sodium, if you 'absolutely' must have it, adding a pinch in yourself is better than the crazy amounts they will add for you, but overall, try to kick the salt habit.
Keep spices around, such as cajun, fresh black pepper, paprika, and rosemary, as these will enhance all your meals without worries of calories or sodium.
Add 'everything' to your journal, even if you arent happy seeing all the red. It has personally helped me keep myself accountable and on track.
Don't diet to the point you fall off the wagon. If I want Chipotle, you better believe I will eat it. However, I keep in mind what else Im eating that day, as well as making sure I have ample workout time to burn off those calories.

am_lowe

tagging this ffor later!

Melora

Melora

healthycat31

Hi,

I'm a vegetarian but this is basically what I make sure I have at home.

Apart from milk, bread, juice, fruit. veg, tofu, houmous, passata or pasta sauces, eggs, & yogurt, everything else, in the list below, is bought less often and sometimes in bulk -

Semi- skimmed milk
Low-fat vanilla flavoured yogurt
Fruit - especially clementines, apples, & bananas
Spinach leaves, onions, red onions, tomatoes, green & red bell peppers, broccoli, carrots
potatoes/sweet potatoes, asparagus, closed cap mushrooms, garlic, aubergine, courgette (zucchini), sweetcorn
Special K cereal
Whole grains (whole wheat bread/ pita bread, whole wheat pasta, quinoa, oats, whole grain or rye crackers, brown rice)
Reduced fat houmous
Passata & pasta sauces
Couscous
Lentils
Beans- red kidney, black beans
Quorn range products
Tofu
Eggs
Light choices cranberry juice or orange juice
Reduced salt soy sauce
Lemon juice
Herbs, seasoning, & spices, especially dried basil, dried mixed herbs, ground black pepper, ginger, & crushed chilli flakes
Granola
Nuts - almonds, pecans, walnuts
Seeds - pumpkin, sunflower seeds, flax seeds
Whole-wheat bread crumbs
Baking powder
Self-raising flour
Corn flour
Plain flavour
Cheese
Butter or margarine
Cooking oil
Tabasco & other sauces

Hope that helps

Trista87Marie

Breakfast:
-Whole grain cereal
-Whole grain toast, bagel, or English muffin
-Make breakfast sandwich with egg white, low-fat cheese, ham/Canadian bacon/or turkey bacon
-Use healthy condiment like fruit spread and Laughing Cow cheese spread wedges
-Whole wheat waffles
-Easy walk out the door fruits such as apple, banana, peach, nectarine, plum, or handful or grapes, strawberries, or blueberries
-Egg white omelet
-Glass of milk, 100% juice, or smoothie
-Box raisins, prunes, or died fruit (careful dried fruit has added sugar)

Lunch:
-Soup
-Whole wheat sandwich or wrap with luncheon meat, tuna, or chicken salad(use light mayo or plain yogurt)
-Grilled cheese or cheese quesadilla with low fat cheese and no butter but one spray of Pam
-Salad
-Fresh cut fruit or fruit salad: cantaloupe, honey dew melon, watermelon, pineapple, kiwi, strawberry,....
-Vegetables and dip: Carrots, celery, broccoli, cauliflower, mushroom, bell pepper
-Applesauce
-Yogurt
-String Cheese or Laughing Cow cheese rounds

Dinner
-Lean hamburger or steak
-Pork loin, roast, or chops
-Chicken breasts or tenders
-Shrimp
-Scallops
-Fish such as salmon or talapia
-Whole grain pasta or rice
-Peas
-Green Beans
-Cauliflower
-Broccoli
-Spinach
-Turnips
-Brussel Sprouts
-Carrots
-Summer squash
-Yellow squash and zucchini

Snacks
-Stick to fresh fruits and vegetables
-100 calorie snacks and not just the brand...you would be surprised how many snacks come in hundred calorie portions: snack cheese, applesauce, jello cups, etc.

Candy
-I allow myself about one to two pieces of candy a day. Try to only buy fun size and small packages. If you have skittles or M&M's limit yourself to a certain number. For a box of chocolates allow one piece. For cakes and piece do like half a slice or less.

*Try to plan meals the night before or in the morning. Before you go to a restaurant or purchase food investigate the menu or calories. Be sure to always account for drinks (try to make water your main drink) and condiment. Careful with mayo, sauce, gravy, dressing, butters, and oils. Even though it may only be a tsp. or TBLS. these condiments can really pack calories into those spoonfuls.

I really like this one thanks. I had a rough day today, but Im pretty sure once Im able to go grocery shopping (hopefully tomorrow) It will be easier to plan my meals ahead of time and it wont seem so stressful.