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Stock Your Pantry with Healthy Food

The Shape Shopping List

Once you have the basics covered, you can supplement each week with fresh fruit and vegetables, low-fat dairy, lean meats, poultry, and fish, and other perishables. Print this, take it to the store with you (going with a list in hand decreases the odds of filling up your cart with junk), and discover your inner (slimmer!) chef.

In the fridge:

___ a variety of veggies (Be sure to include brightly colored options, which are packed with nutrients; look for dark green kale, spinach, romaine lettuce, and broccoli; red peppers and tomatoes; purple cabbage and eggplant; orange sweet potatoes and carrots)

___ a variety of fruit (Blueberries, strawberries, kiwis, citrus fruit, pomegranate, and apples are powerhouses, but any kind of fruit is good for you)

___ an assortment of frozen vegetables (They're just as nutritious as fresh and are convenient to have on hand.

Choose healthy staples, such as broccoli, snap peas, and spinach, and stay away from products packed in sauces; they can be high in fat and sodium.

___ an assortment of frozen fruit

___ low-fat/nonfat milk, soy milk, or rice milk

___ low-fat/nonfat yogurt

___ reduced-fat cheese

___ tofu

___ eggs (look for omega 3-enriched), egg whites, or egg substitute

___ skinless chicken or turkey breasts

___ pork tenderloin

___ lean cuts of beef

___ fish (salmon, cod, mackerel, herring, tuna, trout, and arctic char are high in omega-3's)

In the pantry:

___ low-sodium chicken broth

___ canned beans

___ water-packed tuna or salmon in a pouch

___ whole wheat cous cous

___ whole grain pasta

___ whole grains, such as quinoa, amaranth, brown rice

___ canned tomatoes

___ broth-based vegetable and bean soups, such as minestrone, black bean, butternut squash, lentil, etc. (Read labels carefully and choose soups that have less than 500 milligrams of sodium per serving. You can always buy low-sodium options and add flavor yourself if necessary.)

___ whole-grain cereal (Look for 3 grams of fiber and no more than 10 grams of sugar per serving.)

___ peanut or other nut butters

___ olive oil

___ canola oil

___ green/ white tea

Snacks:

___ microwave popcorn (low fat)

___ pre-portioned cookies, crackers, or chips

___ dried fruit

___ nuts (especially almonds and walnuts)

___ dark chocolate (Look for the percentage of cacao on the label; the higher the number, the more disease-fighting antioxidants the chocolate contains)

For flavor:

___ fresh garlic (or get the pre-chopped kind in a jar)

___ honey

___ herbs and spices (buy fresh if you can)

___ assorted vinegars, such as balsamic, red wine, or sherry

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