A Healthy Grocery List

I get a TON of emails based on the confusion around nutrition!

One of the tricks I use is to stay on the OUTSIDE AISLES…as those are where you will find all the fresh, unprocessed foods like fruits, veggies, meats, cheeses, and dairy! Fill 90% of your cart from those outside aisles and you are SURE to be on your way to a leaner, more healthy lifestyle!

Here is a list of some other GREAT items to throw in YOUR cart next time you hit the store! =)

Your Healthy Grocery Shopping List!

Proteins (grams of protein)

Daily recommendation ranges from 40-70 grams each day depending on your gender, age, as well as other factors. Most people get more than enough protein in their diet.

  1. Boneless, Skinless Chicken Breast: 4oz- 25-30g
  2. Tuna (water packed), or White Meat Chicken (water packed)
  3. Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  4. Extra Lean Ground Beef or Ground Round (92-96%)
  5. Protein Powder (lactose free)
  6. Egg Whites: single white- 3-4g
  7. Lean Red Meat – Top Sirloin [http://www.mayoclinic.com/health/cuts-of-beef/MY01387}
  8. Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  9. Flank Steak (Stir Fry, Fajita)
  10. Beans: 1 cup(Gabanzo- 14.5 g, Soybeans- 28g, Black- 16g)
  11. Lentils: 1 cup- 18g
  12. Extra Lean Ground turkey: 4oz- 28g
  13. Fat free Greek Yogurt

Complex Carbs

  1. Oatmeal (Old Fashioned or Quick Oats)
  2. Sweet Potatoes (Yams)
  3. Beans (pinto, black, kidney)
  4. Oat Bran Cereal (watch sugar, less than 6 grams)
  5. Brown Rice
  6. Ezekiel Bread (frozen healthy section of Whole Foods)
  7. Quinoa
  8. Farina (Cream of Wheat from box)
  9. Multigrain Hot Cereal
  10. Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  11. Rice (jasmine, basmati, Arborio, wild, brown)
  12. Potatoes (red, baking, new)
  13. Kashi Low Sugar Cereals (less than 6 grams of sugar)
  14. Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  15. Carbdown Flatbread (Wal-Mart)
  16. Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  17. Whole Wheat Tortillas (Food for Life brand)

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

  1. Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  2. Broccoli
  3. Asparagus
  4. String Beans
  5. Black Beans
  6. Spinach
  7. Bell Peppers
  8. Brussels Sprouts
  9. Cauliflower
  10. Celery
  11. Mushrooms
  12. Pickles
  13. Cabbage
  14. Sprouts
  15. Cucumber
  16. Green or Red Pepper
  17. Onions
  18. Garlic
  19. Tomatoes
  20. Zucchini
  21. Squash
  22. Spaghetti Squash (my fav)
  23. Pumpkin

Fruit

It is best to eat sugary fruits just before or after a workout so the sugars are used to replenish energy used and not stored as body fat. Apples, berries, figs, and cherries are lower glycemic fruits.

  1. Apples
  2. Berries (blueberries, blackberries, strawberries, and raspberries)
  3. Figs
  4. Cherries
  5. Grapefruit
  6. Grapes
  7. Oranges
  8. Unsweetened dried fruits, including raisins
  9. Frozen unsweetened fruit
  10. Canned fruit – packed in juice NO SYRUP

Healthy Fats

  1. Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  2. Olive Oil or Safflower Oil
  3. Nuts (peanuts, almonds, walnuts, cashews)
  4. Flaxseed Oil
  5. Avocado

Dairy & Eggs

  1. Low-fat or fat-free cottage cheese
  2. Eggs
  3. Low or Non-Fat Milk (eat dairy only occasionally)
  4. Non-fat yogurt (look for low sugar only)
  5. Fat-free String Cheese
  6. Fat-free Cream Cheese

Beverages

  1. Water, Water, Water
  2. Iced Tea (decaf)
  3. Unsweetened Almond Milk
  4. Diet Soda (If you are used to drinking regular soda, diet soda is a great alternative but try to wean yourself off these over time)
  5. Sugar-Free Drink Mixes

Condiments & Misc.

  1. Fat-free Mayonnaise (on occasion)
  2. Ketchup (Heinz One Carb brand only)
  3. Reduced Sodium Soy Sauce
  4. Reduced Sodium Teriyaki Sauce
  5. Balsamic Vinegar
  6. Balsamic or Raspberry Vinaigrette (Farm Grove)
  7. Salsa or Fresh Pico De Gallo
  8. Splenda
  9. Steak Sauce
  10. Sugar-free or low-carb Ketchup
  11. Sugar Free Maple Syrup
  12. Sugar Free Jelly (Polaner or Smuckers)
  13. Chili Paste
  14. Tomato Paste (low sugar)
  15. Mustard (yellow or Dijon)
  16. Low Sodium fat-free beef or fat-free chicken broth
  17. Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
  18. Worcestershire Sauce
  19. Fat-free cooking spray
  20. Sugar-free applesauce for baking

BEST Sweets to Curb your cravings!

  1. Shakeology
  2. Fresh Fruit
  3. Sugar-free Jell-O
  4. Sugar-free Popsicles
  1. PB2 – Powdered Peanut Butter that has 85% less fat than regular PB!

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