Grocery Shopping Made Easy

Do you ever walk into the grocery store and feel so overwhelmed?  The grocery store can be tricky for eating healthy.  Marketing people TRY to get YOU to buy on impulse, cartons and boxes that appeal to the eye.  Do yourself a favor and don’t go to the grocery store on an empty stomach.  You are more likely to pick up junk food and things you don’t need around the house, thus spending more of your money!  Try staying around the perimeter of the grocery store and sticking to that trusty old list you made before you arrived.  Here are the healthy categories that can help keep you on target when entering the store.  Remember, you can never go wrong with too many fruits and veggies.

Fruits

• Blackberry • Mango • Peach • Clementine • Tangerine • Canteloupe • Honeydew Melon •Pear • Nectarine • Pineapple • Lemon and Lime • Watermelon • Red and White grapes •Fresh Cherry • Strawberry • Blueberry • Raspberry • Pomegranite • Small apple •Plum • Kiwi • Grapefruit • Orange • Tangerine • Crabapple • Small banana

Vegetables

• Spinach • Endive • Mushroom • Onion • Fresh Garlic • Red, Yellow, Green Pepper • Zucchini • Squash • Tomato • Brussels Sprouts • Artichoke • Okra • Green beans •Broccoli • Cauliflower • Broccolini • Cabbage • Eggplant • Carrot • Beet • Radish • Celery • Cucumber • Corn on the Cob • Asparagus • Hearts of Palm

Whole Grains, Pastas, and Cereals

• 100% whole wheat Nature’s Own bread •100% Thomas mini bagel •Taboule • 100% Thomas English muffin • russet potato• whole wheat Cous Cous • wild rice • Brown Rice • Spinach pasta • Sweet potato • Old fashioned oatmeal • Frosted Mini wheats• All Bran cereal • Cheerios • Whole wheat chex cereal  • Rice a Roni whole grain rice  • 100% Whole wheat pasta • Monterey Whole wheat ravioli •Wild Rice Barley, Flat outs, Kashi Frozen waffles, Fiber One cereal, Health Valley Granola, Wheat germ,
Bran Flakes, Orzo, Kashi Go Lean cereal, Whole wheat tortilla, Wheat thins, triscuits

Lean Proteins

• Skinless chicken breast • Canadian bacon • Ground Turkey breast • Gimmelean sausage • Turkey • Black beans • Wellshire turkey bacon • 99% FF Hormel turkey chili
• Flank steak • Pinto beans • Lean pork tenderloin • Lentil beans • Chicken sausage by Amy • Kidney beans • Morningstar Farms sausage/ • burgers • Lean roast deli meat
• Tuna • 96% lean ground beef • Salmon • Sea scallops• Canned chicken breast (drain) • Fresh Crab• White fish (grouper, tilapia) • Shrimp

Dairy and Drinks

• Skim milk • Low sod. tomato juice• Laughing Cow Cheese • Green or Black tea
• Low Fat or Fat free cheese • Diet Swiss Miss hot chocolate
• No sugar added yogurt • BoltHouse farms juices
• Part skim or fat free cottage • Lipton Iced tea • Philadelphia light cream cheese
Light Orange Juice Pomegranite Juice Crystal Light
No sugar added grape juice • Propel Water • Minute Maid light lemonade • No sugar added grapefruit juice • low fat cheese • Fat free Ricotta cheese • Egg beaters • All White liquid egg whites • Egg whites from the egg • Fat free pudding snacks • • Sargento light string cheese • • Sargento red. fat shred cheese

Oils, Sauces, Spreads, and Snack Foods

• Smart Balance spread butter •Smart Balance Peanut Butter • Smart Balance spray butter  • Olive Oil • Heinz organic ketchup• Grape seed oil • No sugar added relish • Sunflower Oil • All Polyner Jam • Safflower Oil •Smuckers low sugar preserves • Canola Oil • Smuckers Light Syrup• Fat free cool whip • Hummus• Reduced fat or fat free mayo • Fresh Almond Butter• Salsa • Sugar free coffee mate • Classico tomato and basil tomato pasta sauce • • Dijon/regular mustard •

BEST packaged snack foods:

•Fiber one chewy bars • Kashi TLC chewy granola bar •Smart one balance bar • No sugar added applesauce • Pickle •Low fat Bear Naked granola •Whole wheat pita •Vita muffin (frozen section) • Baby carrots • Smoked Almonds •2 dark chocolate Hershey kisses • 1/4 cup walnuts •Nabisco 100 calorie snack packs •Hostess cupcakes 100 calorie snack pack • Guiltless gourmet baked black bean tortilla chips •Heavenly desserts Sugar/fat free
Meringues •Matzo’s crackers •Slim a bear 100 calorie ice cereal
•Avocado-fresh guacamole • Fat free refried beans •Light tortilla chips •1 serving baked lays
•Fat free ballpark franks •Sushi-cucumber roll •Light Havarti cheese slice •Tapenade (light) • Blue Bunny Light Ice cream • Sugar free crystal light hard candy •Healthy choice pizza • Lean cuisine-spa cuisine classics • Celery sticks with natural P Butter •Raisins Healthy choice soup • Amy’s Organic soup • Campbell’s Select Italian Basil
and garlic soup •Health V alley Organic black bean
soup • 99% Fat free Progresso soup •Stewed tomatoes • No Pudge Brownie Mix • Chocolate Light Hershey’s Syrup •Eat Smart Tres Bean dip •Newman’s Own Lighten up salad
dressing •94% Fat free Orville Redenbacher popcorn •Frozen edamame • Stacy’s Whole Wheat pita chips • Eat Smart Soy crisps •Suzie’s Spelt Flat bread crackers •Soy nuts •Flat Earth baked veggie chips • Kettle bakes potato chips • All-bran crackers •Multi grain pretzels •Rice cakes • Graham crackers • Fat Free Jell-O Pudding • 100 Calorie Balance health bar

Spices and Marinades:

•Cinnamon •Parsley • Paprika • Red pepper flakes • Black/white pepper •Basil
•Thyme • Oregano •Tabasco hot sauce •Garlic •ALL Ms. Dash spices

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