Grocery List

Shopping Strategy

TIP: Get as much of your food from the perimeter of the store as possible. This ensures that you are reducing the amount of processed foods in your diet, as the perimeter usually consists of the fundamentals: produce, meats, nuts, seeds, dairy, and grains. Also, with each ingredient, try to make sure you are getting the organic, hormone-free, antibiotic-free products whenever possible. LABEL WARNING: If you look at the labels of processed foods and you see a laundry list of ingredients, put it down and walk away!! Try whenever possible to purchase foods that have a limited number of ingredients, preferably ingredients that you recognize and can pronounce. Be cautious of products whose ingredients start with sugars or enriched ingredients. See “Know What You Eat” for more information.

Produce

Veggies of multiple colors

NOTE: Try to mix it up each week - choose 5 veggies per week!

• Bell Peppers Red, Yellow, Green
• Sun Dried Tomatoes
• Broccoli
• Swiss Chard
• Chicory
• Cucumber
• Red Leaf Lettuce
• Boston Bibb Lettuce
• Romaine Lettuce
• Radishes
• Yams
• Sweet Onion
• Vine Ripe Tomatoes
• Green Beans
• Snow Peas
• Carrots
• Jicama
• Asparagus
• Celery
• Dried Tomatoes
• Tomatoes
• Avocados
• Beets
• Brussels Sprouts
• Cauliflower
• Carrots
• Fennel
• Kale
• Mushrooms
• Sea Vegetables (i.e. Kombu, Arame, Nori, etc.)
• Squash
• Turnip Greens

Seasonal Fruits

• Grapefruit
• Mangos
• Apples
• Lemons
• Limes
• Oranges
• Strawberries
• Blueberries
• Peaches
• Pears
• Apricots
• Bananas
• Melons
• Grapes
• Kiwi
• Papaya
• Watermelon
• Raisins
• Raspberries
• Plums

Meats

NOTE: Alternate your meats – aim for fish 2-3 times per week.

• Halibut
• Sea Bass
• Salmon
• Trout
• Sole
• Chicken Breasts
• Shrimp
• Turkey Breasts
• Deli Turkey Meat
• Turkey Sausage (raw)
• Sirloin (85% lean and above)
• Veal Cutlets
• Scallops

Frozen

NOTE: Keep frozen fruits and veggies for when you are in a pinch!

• Green Beans
• Spinach
• Peas
• Corn
• Blackberries
• Strawberries
• Blueberries

Whole Grains

NOTE: Try a different variety each week.

• Millet
• Wild Rice
• Brown Rice
• Basmati Rice
• Oats
• Barley (gluten)
• Quinoa
• Corn (i.e. polenta, grits)

Whole Grain Flours

NOTE: You may need to purchase these flours at a natural food store.

• Brown Rice Flour
• Sorghum Flour
• Buckwheat Flour
• Potato Flour
• Tapioca Flour
• Corn Flour
• Oat Flour
• Spelt (gluten)
• Whole Wheat (gluten)
• Rye (gluten)

Spices

NOTE: Spices add flavor and nutrition without sacrificing health!

• Rosemary
• Ginger
• Clove
• Lemon Peel
• Thyme
• Parsley
• Oregano
• Basil
• Bay Leaf
• Allspice
• Curry
• Coriander
• Cinnamon
• Nutmeg
• Cilantro
• Cayenne Pepper
• Sage
• Dill
• Chili Pepper

Oils/Butters

• Grape Seed Oil
• Canola Oil
• Olive Oil (extra virgin)
• Coconut Oil (found at natural food stores)
• Ghee (clarified butter, found at natural food stores)

Nuts/Seeds

• Almonds
• Walnuts
• Cashews
• Brazil Nuts
• Coconut
• Peanuts
• Sunflower Seeds
• Flaxseeds
• Pecans
• Pistachios
• Pumpkin Seeds

Other

• Local Honey
• Maple Syrup
• Beans – Black, Kidney
• Lentils