Shopping List of Healthy Foods

This is a shopping list of healthy foods essential for low-fat,
well-balanced meals. You should choose foods that are in fat,
cholesterol, salt, and sugar. Don't be afraid to expirament
with spices or to try new foods. The grocery ethnic
sections have wonderful variety of foods and spices.
The key is to find foods that you really like and will enjoy.
Remember to read the labels and nutrient information.....
so that you are making healthy choices.

Vegetables

  • carrots

  • corn

  • broccoli

  • green beans

  • onions

  • cucumbers

  • peas

  • mushrooms

  • frozen vegetables

  • cauliflower

  • potatoes

  • leafy greens (spinach, mustard, turnip. kale)

  • yams

  • lettuce

  • pickles

  • green peppers

  • cabbage

  • celery

  • sprouts

  • water chestnuts

  • garlic

Fruits

  • bananas

  • blueberries

  • dates

  • oranges

  • melons

  • peaches

  • mango

  • tomatoes

  • strawberries

  • canaloupe

  • watermelon

  • tangerines

  • kiwi

  • apples

  • dried fruits (pineapple, apple, mango, papaya)

  • pineapple

  • canned fruits (peaches, pineapple)

  • raisins

  • grapes

  • grapefruit

  • nectarines

Condiments

  • mustard

  • Worcestershire sauce

  • teriyaki sauce (reduced-sodium)

  • sweet and sour sauce

  • salsa

  • nonfat mayonnaise

  • barbecue sauce

  • low/nonfat margarine

  • ketchup

  • low/nonfat dressing

  • tomato/pasta sauce

  • relish

 

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
  • 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)
  • low/nonfat sour cream

Meats

  • boneless, skinless chicken breast
  • boneless, skinless turkey breast
  • fish (halibut, cod, shark, salmon.)
  • extra lean ground turkey
  • extra lean ground beef
  • lunch meat (low/nonfat chicken or turkey breast)
  • veggie burger

Dairy Products*

  • skim/fat-free milk
  • low/fat-free cheeses
  • fat-free egg substitutes
  • light butter spreads or sprays
  • low/nonfat yogurt
  • low/nonfat cream cheese
  • nonfat cottage cheese
  • nonfat dips
* Refer to Fat Substitutes ( above) for other dairy products

 

Grains

  • whole wheat bread
  • pancake mix (whole wheat)
  • millet
  • pasta (made without eggs)
  • cornmeal
  • cereals
  • whole grain flour
  • low/nonfat muffins
  • oatmeal
  • white or brown rice
  • oat bran, oat flour
  • kashi
  • whole grain wheat
  • barley or barley flour
  • tortillas
  • buckwheat

Canned Foods

  • fruits
  • chili (turkey or vegetarian)
  • baked beans (vegetarian)
  • black beans
  • vegetables
  • kidney beans
  • vegetables
  • soups (reduced-salt)
  • tomato paste
  • refried beans (low/nonfat)
  • fruit juices
  • V8 juice

Herbs and Spices

  • basil
  • allspice
  • onion powder
  • ginger
  • sage
  • chili pepper
  • paprika
  • dill
  • cinnamon
  • thyme
  • garlic powder
  • curry powder
  • oregano
  • rosemary
  • red pepper
  • marjoram
  • tarragon
  • dry mustard
  • cumin
  • saffron