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Make a Healthy Grocery List in Minutes


Your Grocery List: Aisle by Aisle continued...

- Jarred capers and olives

- Hot pepper sauce


- Many sauces and condiments are surprisingly high in sodium and sugar. Look for sugar-free varieties. Keep track of sodium levels, especially if you are supposed to be restricting sodium in your diet. 

- Replace mayonnaise and other high-fat condiments with fat-free options like salsa and hot sauce.


5. Cereals and Breakfast Foods

On Your List:

- Whole-grain or multi-grain cereals

- Steel-cut or instant oatmeal

- Whole-grain cereal bars


- Buy cereals and cereal bars that are high in fiber and low in sugar.

- Use berries, dried fruit, or nuts to add sweetness to your cereal.


6. Soups and Canned Goods

On Your List:

- Diced or whole peeled tomatoes

- Tuna or salmon packed in water

- Low-fat soups and broths

- Black, kidney, soy, or garbanzo beans; lentils, split peas

- Diced green chilies


- Canned vegetables and soups are good hiding places for sodium (popularly known as salt). Check the labels for lower-sodium varieties.

- When buying canned fruits, choose brands that are packed in juice, rather than syrup.


7. Frozen Foods

On Your List:

- Frozen vegetables: broccoli, spinach, peas and carrots (no sauce)

- Frozen fruit: strawberries, raspberries, blueberries (without added sugar)

- Frozen cooked shrimp

- Pre-portioned, low-fat ice cream or frozen yogurt

- Whole-grain waffles

- Whole-grain vegetable pizza


- Buy frozen vegetables to throw into soups, casseroles, and stews.

- Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.


8. Dairy, Cheese, and Eggs

On Your List:

- Skim or low-fat milk or soymilk

- Fat-free or low-fat yogurt

- Fat-free or low-fat cottage cheese

- Low-fat cheese or string-cheese snacks

- Eggs or egg substitutes

- Firm tofu

- Butter or spread (a variety that doesn't contain hydrogenated oils)


- If you like whole-fat cheeses and butter, you don’t have to deprive yourself. Just use smaller portions.

- Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.

- Don't buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.


9. Snacks and Crackers

On Your List:

- Whole-grain crackers

- Dried fruit: apricots, figs, prunes, raisins, cranberries

- Nuts: almonds, walnuts, peanuts pecans, pistachios (roasted and unsalted)

- Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds

- Peanut butter, almond, or soy butter

- Hummus

- Dark chocolate pieces (containing more than 70% cocoa)


10. Produce

On Your List:

- Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries

- Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks


- Look for a large variety of colorful fruits and vegetables. They contain the most nutrients.

- Buy fruits and vegetables that are in season and locally grown. They taste better, and cost less.

- If you're busy, buy pre-cut fruits and vegetables. They're easier to cook with, and eat.


11. Drinks

On Your List:

- Unsweetened green and flavored teas

- Calcium-fortified orange juice

- Sparkling water


- If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-ade."

- Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water.

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