How to Grocery Shop with Better Health in Mind
How to Grocery Shop with Better Health in Mind
Vegetable and Fruit Aisle
You cannot go wrong with fruits and vegetables. Throw anything that appeals to you into the cart. More color variety = the more antioxidants and nutrients you’ll get. **DENOTES HIGH QUALITY NUTRIENTS**
FRUIT
RED
□ Apples**
□ Strawberries**
□ Cherries**
□ Watermelon**
YELLOW/ORANGE
□ Bananas**
□ Oranges**
□ Pineapple**
GREEN
□ Kiwi**
BLUE/PURPLE
□ Berries**
□ Red grapes
□ Figs and Dates**
VEGETABLES
RED
□ Red bell peppers**
□ Tomatoes
YELLOW/ORANGE
□ Baby carrots**
□ Sweet potatoes** (starchy carbohydrate)
□ Corn (starchy carbohydrate)
□ Squash**(starchy carbohydrate)
GREEN
□ Avocado**
□ Broccoli**
□ Spinach, Kale, Power greens**
□ Green Beans**
□ Brussel Sprouts
□ Zucchini**
BLUE/PURPLE
□ Beets**
□ Eggplant**
WHITE
□ Diced garlic or fresh garlic
□ Coleslaw mix
□ Onions
□ Portobello mushrooms** RECOVER. PREVENT. OPTIMIZE. VIVERANT.COM
Meat, Poultry, Fish, and Deli Counters
□ Turkey or chicken breast**
□ Deli turkey or lean ham
□ Ground turkey, chicken, lean beef**
□ Frozen salmon patties (wild Alaskan)**
□ Frozen seafood fillets (halibut, salmon, mahi mahi, tilapia, etc)
□ Grilled chicken strips
□ Lean beef or pork cubes for stir-frying
Snack Aisle
□ Almonds
□ Dark chocolate
□ Dried fruit (no added sugar, unsweetened)
□ Graham crackers
□ High-fiber, high protein granola bars (minimum 10 g protein, under 30 g carbohydrates)
□ Pistachios
□ Pretzels
□ Reduced-fat microwaveable popcorn
□ Salsa
□ Seeds (pumpkin, chia, sesame)**
□ Walnuts
□ Whole-grain baked crackers
Baking Aisle
Herbs and spices—if you are an avid cook: keep a larger collection, but if you do not cook much, at least get:
◦ Black pepper
◦ Salt
◦ Garlic powder
◦ Cinnamon
◦ Chili powder
◦ Italian seasoning
◦ Pre-made spice blend that appeals to you (lemon pepper, montreal steak, Caribbean jerk, etc)
□ Nonstick cooking spray
□ Ground Flaxseed
□ Olive oil
□ Maple syrup
□ Vinegar (try apple cider, balsamic or red-wine vinegar)
□ Whole-wheat flour / Almond flour / Coconut flour
Beverage Aisle
□ Carbonated water (LaCroix)
□ Coconut water
□ Tea
Condiment Aisle
□ Oil based salad dressings
□ Low-sodium soy sauce
□ Hot sauce RECOVER. PREVENT. OPTIMIZE. VIVERANT.COM
◦ Black beans
◦ Cannellini beans
◦ Chickpeas
◦ Kidney beans
◦ Your favorite bean
Grain/Starchy Vegetable Aisle
□ Ancient grain (amaranth, buckwheat, millet, farro)**
□ Barley**
□ Brown rice**
□ Lentils**
□ Quinoa**
□ Whole Wheat pasta
□ Steel Cut oats**
□ Whole-grain cereal (contain at least 3-4 grams of fiber)
□ Whole-wheat bread, English muffins or sandwich thins **
Canned Food Aisles
□ Beans:**
□ Canned chicken or packets of salmon** and/or tuna**
□ Low-sodium spaghetti sauce
□ Olives
□ Peanut butter/Almond Butter
□ Stewed tomatoes
Frozen Food Aisles
□ Berries
□ Peas (starchy carbohydrate)
□ Black-bean burgers
□ Chicken breasts
□ Turkey burgers
□ Vegetables (steam able broccoli, California blend)
□ Whole-grain waffles (Van’s power grain)
Dairy Case
□ Eggs**
□ Feta cheese
□ Plain Greek yogurt**
□ Milk (skim or 1%)**
□ Whipped Neufchâtel cheese
□ Parmesan cheese
□ Mozzarella Part-Skim*
□ 2% cottage cheese**
- Other Recommendations:
