Here's my handy list of good things to look for at the grocery store.
These items are listed because they met the guidelines listed below at the time of review. Other items not listed may also meet the criteria indicated.
It is always good idea to read labels and especially pay attention to the portion sizes listed.
< means less than
> means more than
Cereals: 3gms+ fiber, 8gms sugar
Bread: 3gm+ fiber
Nutrition Bars: <180 Cals,
<12gm sugar, >2gm fiber
Sodium: <700mg for whole meal
No hydrogenated fat
FRESH PRODUCE
This is the best shopping section to focus on! Buy the bulk of your groceries here.
Buy locally grown and shop Farmer’s Markets when possible.
All—especially fruits and veggies with deepest colors: yellow, orange, green, purple, blue and red.
CANNED FRUITS AND VEGETABLES
Tomatoes- sun dried, whole, pureed. S&W Products: paste, stewed, sauce
Victoria Marinara, Low sodium V 8.
Corn, green beans, peas, mushrooms.
Beans-kidney, black, red, garbanzos, no fat refried, baked, Tasty Bite lentil.
Fruit- use no sugar added or lite syrup. Applesauce, pears/peaches/fruit cocktail in juice, diced fruit cups,
mandarin oranges, pineapple.
REFRIGERATED OR SHELF-STABLE FRUIT
peaches, applesauce, grapefruit.
NUTS
(raw&unsalted, small amounts)
Walnuts, pecans, almonds, pine nuts
Mac nuts, Plain nut or seed butter
Cashew crunch.
JARRED VEGETABLES
4 bean salad, marinated mushrooms,olives
Marinated Artichokes, peppers, sundried tomatoes
DRIED FRUIT W/O SUGAR(SMALL AMOUNTS)
Raisins, Plums, mixed fruit, apricots, figs, dates
VEGETARIAN PROTEIN
Tofu, Tempeh, Boca Burger, hummus (deli), fresh veggie burgers, fresh tortellini
CANNED ready to eat PROTEIN ITEMS
lentil and bean soups, vegetable soups and broths
DRY GRAINS AND BEANS
Whole wheat pasta, brown rice, millet, buckwheat
Quinoa, pinto beans, chick peas, black beans
CEREALS
(less sugar, more fiber)
Fiber 1, Cheerios, Autumn wheat, Honey Sunshine, Coaches Oats
Quaker oats (regular and instant plain).
CEREAL/PROTEIN BARS
(fiber, lower sugar)
Fiber one, Nature Valley, Full Bar, Nutrigrain, Detour, Clif Bar Kid.
SNACKS/CRACKERS
(lower fat & calories, fiber)
Wasa, Finn crisp, Akmak, multi grain.
OILS, CONDIMENTS AND DRESSINGS
(lower salt)
Olive or coconut oil, expeller pressed non GMO nut or seed oil for cooking
vinegars, Bragg's Liquid Aminos, Mango salsa, Pesto, lemon juice
lite dressing- Annie’s or other.
SEAWEED SNACKS
FROZEN FRUITS ( NO SUGAR ADDED)
Mixed Berries, Festival Blend, strawberries, blueberries, blackberries, cherries, mango
FROZEN VEGETABLES
Stir fry mix, Normandy, green beans, edamame, corn.
FROZEN ENTRÉES
(lowest fat and salt)
Amy's Burritos and Enchiladas
NON-DAIRY YOGURT
(plain or lowest sugar)
Coconut, almond or soy-based options available
BREAD
Flatout wraps, corn and low-carb tortillas, Milton's Original Multigrain, Ezekial, Orowheat sandwich thins
NON-DAIRY MILK PRODUCTS
Almond milk (sugar free), soy milk, coconut milk, hemp milk
NON-DAIRY CHEESES
Daiya, Follow Your Heart, or Tofutti shredded cheese options, or cream cheeses, nut cheeses
FROZEN AND CHILLED DESSERTS
(lowest sugar and fat)
Sorbets, Chloe's fruit-based soft serve bars, fruit.
READY-TO-EAT ITEMS
Salads: use half the dressing. Omit the toppings (cheese, bacon, croutons)
Veggie packs, fruit bowls