Thursday, September 29, 2011

Grocery/Pantry Guide

This is a good list for quick reference when making your grocery list, but it is limited. No veggie or fruit is off limits – just because it isn’t on the list doesn’t mean you can’t have it. Eating a variety of foods each day will help stave off boredom and ensure that you are getting the vitamins and minerals needed for optimum health and performance.

Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs
Oatmeal (Old Fashioned or Quick Oats-not flavored instant)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney, chickpea)
Oat Bran Cereal
Brown, Wild Rice
Quinoa
Multigrain Hot Cereal
Whole Wheat Pasta
Buckwheat noodles

Fibrous Carbs
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach, Kales, Swiss Chard
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits
Cucumber
Green or Red Pepper
Onions
Mushrooms
Garlic
Tomatoes
Zucchini
Fruit: bananas, apples, pears, oranges, grapefruit, peaches, strawberries, blueberries, raspberries, grapes
Lemons or Limes

Healthy Fats
Natural Style Nut Butters
Olive Oil or Safflower Oil
Nuts (walnuts, almonds, etc.)
Salmon
Flaxseed
Ground Flaxseed

Dairy & Eggs
1% cottage cheese
Eggs
Low or Non-Fat Milk
Greek Yogurt
Soy, Hemp, or Almond Milk

Condiments & Misc.
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa (look for lowest sodium)
Chili powder and other spices
Oregano, Dill, Thyme, Basil and all other hers
Mrs. Dash
Low sodium/low sugar ketchup
Agave, Honey
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste
Hummus

1 comment:

jillconyers said...

Great reference list. Thanks!