Suggestions for a Healthy Shopping List

The following is a comprehensive shopping list of healthy foods essential for effective, well-balanced meals. However, these foods are just recommendations. You should choose foods that are not only low in fat, cholesterol, salt, and sugar; but those that satisfy your physical and psychological hunger--those that you will enjoy.

Vegetables

carrots corn broccoli green beans onions cucumbers peas mushrooms frozen mixed vegetables cauliflower potatoes

leafy greens (spinach, etc.) yams lettuce pickles green peppers cabbage celery sprouts water chestnuts garlic

Fruits

bananas berries dates oranges melons peaches mango tomatoes

kiwi apples dried fruits (pineapple, apple, mango, papaya) pineapple canned fruits (peaches, pineapple) raisins grapes grapefruit

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, etc.) extra lean ground turkey

extra lean ground beef lunch meat (low/nonfat chicken or turkey breast) veggie burger

Dairy Products

low/nonfat milk low/nonfat cheeses fat-free egg substitutes

low/nonfat yogurt low/nonfat cream cheese egg whites

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

kidney beans vegetables soups (reduced-salt) tomato paste refried beans (low/nonfat)

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 nutmeg

Snacks and Desserts

fig and fruit bars low/nonfat frozen yogurt low/nonfat cakes low/nonfat cookies popsicles

low/nonfat granola Jell-O® gingersnaps graham crackers fruits and vegetables