Tuesday, September 18, 2012

Healthy Grocery Shopping List

My school, St. John's University, recently sent us an email giving us tips on how to "live swell off-campus".  Because I was stuck inside due to a rainstorm, I decided to take a look.  When we go to the supermarket, there are hundreds of choices to choose from.  Some foods are cheaper than others, but they might not be better for your body.  Inside the document was a list of Healthy Grocery Items to purchase.  By stocking your house/apartment with these foods, you have made healthy eating a lot easier.  

The purpose of this list is to help guide you to buying healthier foods in the supermarket.  Of course, you do not have to follow this like it's a law, but if you incorporporate a few of these items into your diet, it will improve your health.  Here are some to share with you:

Breads, Cereals, Rice, Pasta
Breads: whole wheat, rye, or pumpernickel
Multigrain crackers
Pasta: Whole wheat noodles, spaghetti, or macaroni
Brown Rice

Fruit and Vegetables
Fruits: any fresh, canned, dried, frozen, without any added sugar
Vegetables: any fresh or frozen without cream or cheese sauce
100% fresh or frozen juices, without added sugar (ex: cocktails)

Milk and Yogurt
Fat free, 1% milk, or 2% milk
Low-fat or non fat yogurt

Meat, Poultry, Fish, Beans, Eggs, NutsBeef: eye or round, top round, sirloin, tenderloin
Lamb: leg-shank
Chicken or turkey, white or light meat
Luncheon meats, 95%-99% fat free
Fish (most white meat fish is very low in saturated fat and cholesterol)

Sweets and Snacks
Low fat cookies: animal crackers, devil's food cookies, fruit bars, graham crackers, lemon wafers
Angel food cake
Pudding (fat free or 1% milk)
Gelatin desserts (Jello)
Popcorn without butter or oil, pretzels, baked tortilla chips
Fruit Gushers

Fats and Oils
Canola Oil
Olive Oil
Coconut Oil (see Coconut Oil: The Best Oil? post for more information)
Butter-like spreads with no trans fats

Sparkling water
Coconut Water
100% Fruit Juice, regular or low calorie
Gatorade Series Low Calorie
Naked Smoothies

Herbs, spices
Non-stick cooking spray
Mustard, ketchup, mayonnaise
Low sodium soy sauce
Salsa or picante sauce
Spaghetti sauce
Chicken Noodle Soup

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