Jamie Eason's Grocery List

I stumbled upon this grocery shopping list on her website and thought I'd share with MFP's

Jamie’s Suggestions for a Healthy Grocery Shopping List:

Proteins

* Boneless, Skinless Chicken Breast
* Tuna (water packed), or White Meat Chicken (water packed)
* Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Buffalo steak (lean)
* Protein Powder (lactose free)
* Egg Whites or Eggs
* Rib eye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
* Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal (watch sugar, less than 6 grams)
* Brown Rice
* Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
* Farina (Cream of Wheat from box)
* Multigrain Hot Cereal
* Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
* Rice (jasmine, basmati, Arborio, wild, brown)
* Potatoes (red, baking, new)
* Kashi Low Sugar Cereals (less than 6 grams of sugar)
* Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
* Carbdown Flatbread (Wal-Mart)
* Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
* Whole Wheat Tortillas (Food for Life brand)
* Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
* Broccoli
* Asparagus
* String Beans
* Black Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
* Mushrooms
* Pickles
* Cabbage
* Sprouts
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Squash
* Spaghetti Squash (my fav)
* Pumpkin

Fruit

* Berries (blueberries and raspberries)
* Lemons or Limes
* Melons (not watermelon)
* Grapefruit
* Apples
* Dates
* Grapes
* Oranges
* Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
* No dried fruits, including raisins (loaded with sugar)

Healthy Fats

* Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
* Olive Oil or Safflower Oil
* Nuts (peanuts, almonds)
* Flaxseed Oil
* Avocado

Dairy & Eggs

* Low-fat or fat-free cottage cheese
* Eggs
* Low or Non-Fat Milk (eat dairy only occasionally)
* Non-fat yogurt (look for low sugar only)
* Fat-free String Cheese
* Fat-free Cream Cheese

Beverages

* Bottled Water
* Iced Tea (decaf)
* Coffee (decaf)
* Diet Soda
* Crystal Light or Wal-Mart Brand Sugar-Free Drink Mixes

Condiments & Misc.

* Fat-free Mayonnaise (on occasion)
* Ketchup (Heinz One Carb brand only)
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Balsamic or Raspberry Vinaigrette (Farm Grove)
* Salsa or Fresh Pico De Gallo
* Splenda
* Steak Sauce
* Sugar-free or low-carb Ketchup
* Sugar Free Maple Syrup
* Sugar Free Jelly (Polaner or Smuckers)
* Chili Paste
* Tomato Paste (low sugar)
* Mustard (yellow or Dijon)
* Extracts (vanilla, almond, etc)
* Low Sodium fat-free beef or fat-free chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
* Worcestershire Sauce
* Fat-free cooking spray
* Sugar-free applesauce for baking

Herbs & Spices

* Chili powder
* Mrs. Dash (all varieties)
* McCormick’s (all varieties)
* Butter Buds
* Cinnamon
* Allspice
* Basil
* Bay leaf
* Onion Powder
* Garlic Powder
* Dill
* Ginger
* Sage
* Rosemary
* Paprika
* Thyme
* Oregano
* Curry Powder
* Red Pepper
* Marjoram
* Tarragon
* Dry Mustard
* Cumin
* Saffron
* Nutmeg
* Pumpkin Pie Spice
* Black Pepper

Other Items to Purchase

* Fat-free Cool Whip
* Tofutti fudge pops (my fav)
* Sugar-free Jell-O
* Sugar-free Popsicles (Philly Swirl are awesome)
* DaVinci Gourmet Sugar-free Syrups (www.davincigourmet.com – my best kept secret!) Add to
oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
* Tacori Sugar-free Syrups (World Market)