What should I buy at the grocery store?

by Donna on December 29, 2007

This is a question I get a lot, so here is the grocery list I put together.  You can copy and paste it to your hard drive and print it to take with you when you shop.  There are some basic rules, which I bulleted at the end of the second page.  For the most part, you need to avoid certain isles in the store.  It’s best to just shop the perimeter isles, except for the health food isles.  Also, when you need canned, dry or bottled items, check the ingredients for sugar and partially hydrogenated oils and do not buy them if it’s listed.

GROCERY LIST

APPLES
ORANGES
PEACHES
CHERRIES
CRANBERRIES
PLUMS/NECTARINES
MANGOS
PINEAPPLE
BANANAS
FIGS
LEMONS/LIMES
BLUEBERRIES, BLACKBERRIES (FROZEN OKAY TOO)
FRUIT SORBET (NO SUGAR ADDED)
NON FAT/LOW FAT FROZEN YOGURT

PLAIN COLE SLAW (PRE-MADE IN BAG)
ROMAINE LETTUCE
CELERY
CARROTS
SWEET POTATOES
SQUASH
MUSHROOMS
GREEN PEPPERS/RED PEPPERS/YELLOW PEPPERS
EGGPLANT
TOMATOES
FRESH OR FROZEN GREEN VEGETABLES: BROCCOLI, BRUSSEL SPROUTS, GREEN BEANS, SPINACH, ETC
GARLIC
ONIONS

OLIVES
ARTICHOKE HEARTS
BLACK BEANS
SUN DRIED TOMATOES (NO OIL)
TOMATO SAUCE (NO SUGAR IN INGREDIENTS)
LENTILS
WHITE BEANS

GREEN TEA BAGS
BOTTLED WATER

TUNA FISH PACKED IN SPRING WATER

EXTRA VIRGIN OLIVE OIL
NEWMAN’S OWN OIL & VINEGAR DRESSING
BALSAMIC VINEGAR
HONEY
MUSTARD
COCKTAIL SAUCE
PICKLES

NEWMAN’S OWN LOW FAT FIG NEWMANS
RAW ALMONDS
WALNUTS
HAZELNUTS
RAISINS

EGGS OR JUST EGG WHITES IF YOU’RE WORRIED ABOUT CHOLESTEROL
LOWFAT COTTAGE CHEESE
LOWFAT/NON FAT YOGURT
PART SKIM RICOTTA CHEESE
FETA CHEESE (LOW FAT)
HARD WHITE CHEESE
SKIM MILK
ORANGE OR GRAPEFRUIT JUICE (100% JUICE MUST BE ON THE LABEL)
LOW FAT SOUR CREAM

TOMATO & VEGGIE ONLY SALSA (CHECK LABEL FOR SUGAR AND OTHER JUNK)
TORTILLA CHIPS (PLAIN FROM THE HEALTH FOOD ISLE)
RELISH OF ANY SORT IF NO SUGAR LISTED ON LABEL

WHOLE GRAIN PITA BREAD
WHOLE WHEAT BREAD

CHICKEN BREASTS
BUFFALO FOR RED MEAT
SHRIMP (FRESH OR FROZEN)
SCALLOPS
ANY FISH FRESH OR FROZEN

BROWN RICE
STEEL CUT OATMEAL
WHOLE GRAIN CEREALS (KASHI IS A GOOD BRAND)

ANY SEASONING/CONDIMENT/SPICE THAT DOES NOT INCLUDE SUGAR OR PARTIALLY HYDROGENATED OIL ON THE LABEL

OTHER NOTES:
• CHECK LABELS CAREFULLY FOR HIDDEN SATURATED FAT, ESPECIALLY PARTIALLY HYDROGENATED OIL OR ANY KIND AND SUGAR. 
• THE FEWER THE INGREDIENTS LISTED ON THE LABEL, THE BETTER
• SHOP AT THE HEALTH FOOD STORES WHEN YOU CAN
• SHOP IN THE HEALTH FOOD ISLES OF YOUR GROCER FOR AS MANY ITEMS AS AVAILABLE
• STAY AWAY FROM THE JUNK FOOD, SODA AND COOKIE ISLES COMPLETELY
• SHOP THE PERIMETER OF THE STORE EXCEPT FOR THE NATURAL FOOD ISLES AND CANNED AND BOTTLED ITEMS

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