Healthful Shopping List

Vegetables: _____ avocado _____ bell peppers _____ broccoli _____ cabbage _____ carrots _____ cauliflower _____ celery _____ corn _____ cucumbers _____ eggplant _____ garlic _____ herbs _____ kale, collards _____ lettuce, dark green _____ mushrooms _____ onions _____ potatoes _____ spinach _____ squash _____ sweet potatoes _____ tofu _____ tomatoes _____ zucchiniFruits: _____ apples _____ bananas _____ berries _____ grapefruit _____ grapes _____ kiwi _____ lemons/limes _____ melons _____ oranges _____ peaches _____ pears _____ pineapple _____ plums _____ watermelonDairy:_____ cheese, low-fat/reduced fat _____ egg whites _____ half & half, fat-free _____ margarine, light tub _____ milk, skim _____ orange juice w/ calcium _____ ricotta, nonfat _____ sour cream, nonfat _____ soy milk, fortified _____ yogurt, fat-free, lightFrozen:_____ black-eyed peas _____ broccoli _____ corn _____ frozen fruits, unsweetened _____ lima beans _____ peas with carrots _____ spinach/kale _____ vegetable mixes _____ winter squashFish/Poultry/Lean Meat:_____ chicken or turkey breast _____ fish (not breaded) _____ lean beef, pork _____ shrimp/seafoodCereal:•3 g fiber, less than 10 g sugar_____ oatmeal _____ shredded wheat _____ whole-grain cerealCanned:• low-sodium, no added sugar_____ apple sauce, unsweetened _____ beans _____ fruit in juice/water _____ chicken broth, low-sodium _____ hominy _____ parmesan cheese _____ pasta sauce, low-sodium _____ soup, low-fat, low-sodium _____ tomato paste _____ tomato sauce, no added salt _____ tomatoes, no added salt _____ tuna fish in water _____ vegetablesDried and Packaged: _____ baked chips _____ baking powder, soda _____ barley _____ beans _____ brown rice _____ cocoa powder _____ corn meal _____ herbs  _____ flour, whole grain _____ lentils, dried peas _____ nuts, nut butters _____ pasta _____ peanut butter _____ popcorn, low-fat _____ raisins _____ spices _____ Splenda _____ vanilla extract _____ vegetable oilCondiments: _____ chocolate syrup, light _____ jam, light _____ ketchup, no-salt _____ mayo, low-fat _____ mustard _____ salad dressing, low-fat _____ soy sauce, light _____ syrup, sugar-free _____ vinegar ________ WorcestershireBread: _____ 100% whole-wheat bread _____ corn tortillas _____ low-fat tortillas _____ whole-grain crackers, low-fat _____ whole-wheat pitas