Healthy Grocery List

JazzyJanel

Good Morning All! :drinker:

I'm having a hard time deciding what groceries I should have on hand to better support my goals. Does anyone mind posting a sample grocery list of some of the items they typically buy and have been successful with? I'm open to anything, BUT unfortunately, I am allergic to ALL nuts and ALL fish except tuna. Thanks!

:flowerforyou:

FatMama1964

well, I am just starting off but I always have cherry tomatoes to snack on - pea pods (very filling and yummy) and south beach protein fit bars (also very filling) I am fortunate that I live one mile down a quiet road to a supermarket, and so I walk to the supermarket to pick up dinner.

cafeteriagirl

fresh veggies are always a good healthy snack. i also use fresh fruit. even though they have calories i figure its a whole lot better than a cookie, chips, or chocolate. hope this helps.:)

dls06

Shop the outside ilse of the store. Fresh fruits and Veggies, Lean meats and Whole grain Lower calorie Breads. Look for healthy recipes you like before you go. When you get there get what you need for those recipes. You can look up healthy recipes online. Since only you know what you like to eat it's hard for others to tell you what to buy.
Good Luck!

JazzyJanel

Thanks! I love cherry tomatoes, and will try the South Beach bars. I'm realizing I need to start preparing to stop by the grocery store more often now that I'm eating less processed and shelf-life friendly foods:D

fatty2fabby

I cant remember for the life of me where i got this list but its an amazing guide!

Dairy:
1. Reduced fat milk … I always buy skim to save on calories while getting my vitamins in.
2. Reduced fat cheese
3. Egg replacement product … I love EggBeaters egg whites only.
4. Yogurt … I choose one with active cultures for digestive health.

Fruit:
5. Bananas … A great source of potassium, I buy the green ones so they’ll last longer.
6. Oranges
7. Apples
8. Strawberries
9. Apricots
10. Bing cherries
11. Blueberries … I’ve heard these lower cholesterol and the antioxidants fight cancers.
12. Cantaloupe
13. Guava
14. Watermelon

Vegetables:
15. Broccoli
16. Carrots
17. Legumes … I get canned here because they have a better shelf life.
18. Spinach
19. Pumpkin … Canned pumpkin has even more vitamin A than fresh!
20. Sweet potatoes
21. Tomatoes … I buy canned because they’re a great source of lycopene.
22. Black beans
23. Onions
24. Avocados
25. Collard greens

Grains:
26. Whole wheat breads
25. Whole wheat sandwich buns
26. Whole wheat dinner rolls
27. Brown rice … I’m careful to read the labels, because many brands are just died brown.
28. Whole grain breakfast cereals
29. Whole wheat pasta
30. Steel cut oatmeal … I was resistant to this, but after I saw Dr. Oz talk about it on Oprah, I tried it and love it!
31. Barley
32. Quinoa

Meat:
33. Lean ground beef
34. Skinless chicken breast or tenderloin
35. Turkey cutlets
36. Pork chops
37. Lean lunch meat … I love the Boar’s Head brand from my local deli.
38. Canned light tuna, packed in water
39. Canned salmon … I love Natural Sea Wild Premium Pink because it really tastes like salmon!

Snacks:
40. Light popcorn … I love kettle popcorn when I need a salty snack that’s still healthy.
41. Graham crackers
42. Nuts
43. Seeds
44. Trail mix … My favorite is Fisher Nature’s Nut Mix because it isn’t too salty or sweet.
45. Applesauce
46. Canned fruits, packed in water
47. Vegetable chips, baked
48. Raisins … I’m careful of dried fruit because it packs more calories per bite, but I just love Sunmaid Raisins.
49. Pretzels
50. Granola bars … I love Nature’s Valley Peanut Butter because its only 90 calories a bar.

so delish! i also always have baked crisps / walkers "french fries" on hand too. x

rcsusana

My usual grocery list:

Fruits & Vegetables
Variety of nuts (natural, no salt)
Light Deli Meats (low sodium varieties)
Low calorie bread
Whole wheat wraps/tortillas
Light meats (chicken, turkey, etc)
Beans
Whole wheat pastas
Whole grain cereals w/protein & fiber (Kashi GoLean)
Skim Milk
Eggs (I mostly eat egg whites)
Olive Oil spray
Protein shakes and bars
Fiber one yogurts (low calorie, low sugar)
Low-fat cheeses
Natural peanut butter or Reduced-fat peanut butter


All we drink at home are milk, water, coffee, and diet V8 juices
We also don't have any sweets, chips, ice cream, etc. Out of sight, out of mind!
Hope this helps!

JazzyJanel

Wow! Thanks! I'm going to print this list out now and get to shopping:D

posbey

I normally buy whole wheat pasta, zero fat mayonaisse (smart balance); spinach, yams (i bake those); tomatoes, zucchini, and other veggies, mangoes, strawberries, cherries, oranges, bananas, apples (which i often eat almost every day); clif bars (oatmeal raisin walnut and chocolate brownie versions are amazing); triscuit hint of salt wheat crackers; mozzarella cheese string cheeses, gingersnaps (if i want a cookie); brown rice, raw almonds (no sodium version), fat free popcorn (act II or popsecret version).

maureak

The healthy rule of thumb is to buy more items on the outer perimeter of the store. This is generally where the produce, meat, dairy and less-processed foods can be found.

My regular items:
Broccoli cole slaw (goes on salad, in eggs, wraps)
Cauliflower
Lettuce
Broccoli
Celery (cut up into sticks and take to work for my mid-morning snack with a little peanut butter or a wedge of Laughing Cow)
Apples (try to find small ones, I eat one every day)
Blueberries
Eggs (I only eat egg whites)
Wheat sandwich thins (there is one that's 90 calories and replaces buns for hamburgers)
Healthy Life 35 calorie wheat bread (even fools my husband who doesn't eat anything healthy)
96% Hamburger
Buffalo steaks (in the summer)
Extra lean pork roast or tenderloin (goes in the crock pot to save on dinner prep)
Boneless chicken breast (I cook a pound on Sunday, chop it up and use it throughout the week in salad & wraps)
Laughing Cow
Yogurt (low carb and/or low sugar if I can find it)
Skim milk

I also eat fish a couple of times a week.

I almost forgot the most important item! Russel Stovers variety sugar free chocolates (keep these at my office and have one when I need a chocolate fix).

posbey

also the following:

kidney beans
black beans
chickpeas
low fat chocolate pudding
greek yogurt (chobani or FAGE)
pomegrante blueberry juice

pjrisher

Bump! All great suggestions!

shufie

bump!

lynndu

bump

silveryflutterby

some of my staples are:

baby carrots
spinach
fruit
tomatoes
triscuit light salt (only 50 mg of salt per serving)
lightly salted or unsalted rice cakes
jiff natural crunchy peanut butter (only 65 mg sodium)
snyders old tyme pretzels (lowest sodium i've found)
egg whites
green peppers
hummus
chobani
100 calorie popcorn
fiber plus coconut fudge (taste like girl scout samoas!) - for sweet tooth
oatmeal for breakfast

jennie-o extra lean ground turkey breast
boneless skinless chicken breast

JMCade

bump

CraftyGirl4

Since it's just me around, I don't have a need for all of this stuff every week, but here is what you can typically find in my cart at the grocery store:

Refrigerated:
- Skim milk
- Cheese (I buy the Mini Babybel Light, and chevre goat cheese or feta)
- Greek yogurt (I like Chobani and Fage)
- Eggs
- Tofu

Fruits and Vegetables:
(Ok, on this one, I usually kind of think about what I want to make for the week and shop according to that, but here's some things I usually buy)
- Onion
- Tomato
- Apples
- Cherries or Berries (strawberries, raspberries, etc.)
- Bananas (like someone else, I buy them green so they'll last longer)
- Sweet potato (sweet potato + veggie chili = awesome lunch!)
- Zucchini and yellow squash (in the summer), acorn squash or butternut squash (in the winter)
- Carrots (I buy the pound or two of regular carrots and a bag of baby carrots for snacking)
- Beets
- Fresh herbs
- Spinach
- Anything else that looks good and is in season

Dry goods:
- Whole grains (Brown rice, barley, steel cut oats, quinoa, amaranth)
- Whole wheat crackers
- Granola
- Kashi Go Lean Cereal (this is fairly low in sugar and contains 13 grams of protein per serving)
- Lentils
- Canned beans
- Canned tomatoes
- Shredded coconut (you mentioned being allergic to nuts, but coconut is actually a fruit so you might be able to have this)

Frozen:
- Whatever frozen fruits and veggies I want that aren't in season (peas, corn, etc.)
- Veggie crumbles
- 1-2 frozen entrees (just in case I get way too busy to cook and need a healthy lunch)

The best thing I can recommend is buying what you know that you'll eat. For instance, I won't buy mushrooms because I hate them and to me, they taste like feet. But I'll buy onions because I put them in almost everything. But don't be so against something new that you don't give it a shot becaus it might just be the next big thing for you. :-)

Jackee357

Bump!

nycegurl74

Bump!

Brandicaloriecountess

Bump

browneyes1022

Bump

nikki_zav

Bump

kate2004rock

Celery, baby carrots, tomatoes, cucumbers, berries (any kind), apples, grapes, lettuce

Cottage Cheese, Light Sour Cream, Skim milk, Applesauce, Eggs (to scramble, boil, anything)

Uncle Ben's Microwaveable Brown + Wild Rice, Ronzoni Whole Wheat pastas. Tuna, Ground Turkey,Canned Black Beans, Whole Fruit 100% Frozen Juice Bars

Gemini_1980

What great shopping list gotta keep this one going so I can get more ideas:smooched:

healthyjen342

I cant remember for the life of me where i got this list but its an amazing guide!

Dairy:
1. Reduced fat milk … I always buy skim to save on calories while getting my vitamins in.
2. Reduced fat cheese
3. Egg replacement product … I love EggBeaters egg whites only.
4. Yogurt … I choose one with active cultures for digestive health.

Fruit:
5. Bananas … A great source of potassium, I buy the green ones so they’ll last longer.
6. Oranges
7. Apples
8. Strawberries
9. Apricots
10. Bing cherries
11. Blueberries … I’ve heard these lower cholesterol and the antioxidants fight cancers.
12. Cantaloupe
13. Guava
14. Watermelon

Vegetables:
15. Broccoli
16. Carrots
17. Legumes … I get canned here because they have a better shelf life.
18. Spinach
19. Pumpkin … Canned pumpkin has even more vitamin A than fresh!
20. Sweet potatoes
21. Tomatoes … I buy canned because they’re a great source of lycopene.
22. Black beans
23. Onions
24. Avocados
25. Collard greens

Grains:
26. Whole wheat breads
25. Whole wheat sandwich buns
26. Whole wheat dinner rolls
27. Brown rice … I’m careful to read the labels, because many brands are just died brown.
28. Whole grain breakfast cereals
29. Whole wheat pasta
30. Steel cut oatmeal … I was resistant to this, but after I saw Dr. Oz talk about it on Oprah, I tried it and love it!
31. Barley
32. Quinoa

Meat:
33. Lean ground beef
34. Skinless chicken breast or tenderloin
35. Turkey cutlets
36. Pork chops
37. Lean lunch meat … I love the Boar’s Head brand from my local deli.
38. Canned light tuna, packed in water
39. Canned salmon … I love Natural Sea Wild Premium Pink because it really tastes like salmon!

Snacks:
40. Light popcorn … I love kettle popcorn when I need a salty snack that’s still healthy.
41. Graham crackers
42. Nuts
43. Seeds
44. Trail mix … My favorite is Fisher Nature’s Nut Mix because it isn’t too salty or sweet.
45. Applesauce
46. Canned fruits, packed in water
47. Vegetable chips, baked
48. Raisins … I’m careful of dried fruit because it packs more calories per bite, but I just love Sunmaid Raisins.
49. Pretzels
50. Granola bars … I love Nature’s Valley Peanut Butter because its only 90 calories a bar.

so delish! i also always have baked crisps / walkers "french fries" on hand too. x

WOW...I dont think I could have said it better myself..FANTASTIC list...

taiyola

b-b-buuumppp!

meshellw

bump

wendycheng

My Typical Grocery List:

Salad
Grapefruit
Carrots
Onions
Broccolli

Tofu
Chicken Substitute
Eggs (I split the white/yolks myself)
Reduced Fat Milk
Reduced Fat Cheese (25 cals per slice)
Miracle Whip
Tuna
Digestive Yogurt
English Muffins
Tomato Soup

Popsicles

NeuroticVirgo

Fruit! I almost always have lots of fruit on hand. I wish I could say veggies too, but I only seem to eat raw veggies if I can smother them in ranch

hmmm...Okay...so sample grocery list.....This would be a *big* list for me. Something I would buy in the beginning of the month, and then only buy small things I need through out the rest of the month (like milk, bread etc).

Chicken Breast (which I buy, then at home I cut up and weigh 4 oz pieces, and freeze individually...much easier to grab and go)
Hamburger meat (93/7 or leaner) - (I will also pre-make 4oz Hamburger patties, and freeze individually or in family packs).
Steak - (if on sale...also 4 oz servings...then freeze)
Re-fried Beans - Homemade - Buy Pinto Beans and then make your own refried beans and freeze...saves on a lot of sodium.
Potatoes - Mashed potatoes, baked french fries, baked potato wedges ( paprika can give it a seasoned taste), baked potatoes
Fresh - Apples, Bananas, Pineapple (I'll also cut up and freeze some of the bananas for smoothies)
Frozen - Strawberries, Blackberries, Blueberries (Great for smoothies)
Frozen - Asparagus, Corn, Broccolli, Cauliflower, Sweet peas, Stir-Fry mixes (I buy frozen over canned because of sodium. Then you can also buy the zip loc steamer bags for quick side dishes if your feel like being lazy (like me) )
Milk - Skim or Almond
Bread - Natures Own 40 Calorie
Simply Jif Peanut Butter
Green Tea
Crystal Light
Kashi Original Cereal ( I like mine with fruit in it, over plain)
Eggs
Shredded Cheese
Romain Lettuce
Tomatoes
Jalapenos
Oscar Myer Low Sodium Bacon


..... That's all I can think of off the top of my head. LOL But your welcome to check out my blog. I was posting recipes pretty often a few months ago (its been slim this last month).

cicadagirl

My usual list of staples:

baby spinach
tofu (I buy regular firm tofu AND a teriyaki-flavored one, mmm!)
whole wheat tortillas
multi-grain bread
English muffins
Persian cucumbers (smaller, fewer seeds)
carrots (not the pre-cut babies...full carrots. Better bang for your buck if you don't buy pre-cut-up veggies!)
red and green bell peppers
red cabbage
edamame
green onion
snow peas
apples
bananas
any other fruit that looks good...strawberries, blueberries, kiwi, etc
chicken sausages
sliced turkey breast and chicken breast (from the deli, not pre-packaged)
whole milk (a slight indulgence; I just prefer the taste!)
organic white grape juice
cottage cheese
yogurt cups
eggs (I eat the whole egg, not just the white.)
cous cous
wild rice
whole wheat pasta
soba noodles (I get these from a specialty place and buy cha soba and ume soba (green tea and sour plum, respectively)
fat-free refried beans
chickpeas (to make my own hummus!)
goat cheese
shredded mozzarella
Laughing Cow garlic/herb wedges

sunshinesher01

Bump... I totally need these lists for later when I go shopping! Thank you everyone!