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What healthy food should you buy at the grocery store?


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Ok, so I have NO idea of what to get at the grocery store. Does anybody have a well planned out grocery list that may help? Thanks in advance.

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If your grocery store sells fruit and vegetables start there with a nice big selection....   For the fridge.... low-fat milk, yoghurt and some good, strong-flavoured cheeses (then a little goes a long way), good quality eggs, lean meat and fish.  Other good storecupboard staples are canned tomatoes, canned tuna, dry rice, pasta, noodles, pulses (legumes) canned or dried, some wholemeal bread and high-fibre breakfast cereals such as muesli or porridge oats, olive oil.  Frozen vegetables can be quite handy.  Do invest in some flavourings in the shape of herbs, spices and condiments..... dried basil, garlic bulbs, soy sauce, chilli powder, honey....   Basic, healthy ingredients can taste fantastic with the right seasoning. 

Good tip... buy mostly things you need to prepare and cook yourself and avoid too many processed or ready-made foods.  Then you'll have a very 'healthy' shopping basket and it'll also be very light on the wallet.

#2  
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Here's usually what i get:

-Oatmeal (old fashioned and quaker instant(healthy ones only))

-Kashi cereal bars/granola bars

-Nature's Own Whole Grain Wheat Bread

-Martins 100% Whole grain potato Bread

-Dannon Light n Fit Yogurt

-Apples/bananas

-Tea

-Lean meats (chicken/turkey)

-Cereal (plain cheerios/fiber one, something decent...lol)

-Healthy canned soups (moderate amts of sodium preferably)

Alot of this stuff is packaged as I have little time to cook (college student)

There may be some more, but this is what I could think of immediately, hope this helps :)

The answer all depends on what you want to eat and what kind of diet you are on.

Avoid processed food (bakery items) and buy whole wheat bread, whole grain pasta, brown rice, et cetera for your carbs.

Buy fruits to snack on instead of "fruit rolls ups" or other crap. Apples, Pears, Clementines or bananas are great for 'on the go' and taste good.

If you have more time on your hand, go for plain yogurt with strawberries, raspberries, et cetera. Also Kiwis are a great fruit to have. Avoid low fat yogurts and things with aspartaine in it - that stuff is garbage and hurts your insides.

Beware of anything "low fat" and also foods with a lot of preservatives are crap for your system - you don't want to be pickled by the formaldehyde like preservatives found in a lot of food.


Fresh vegetables are an obvious must - if you don't know how to steam, get a plastic zip lock bag and put some broccoli or whatever in the microwave for a few minutes and presto - steamed vegetables. Frozen veggies are not as good, but you can store them and not have to constantly go to the store for fresh ones.


Check out foodnetwork.com for great food recipes, or just start experimenting to find your own combination of flavors that work for you.

Here is a list of stuff i always try to have:

Condiments: Extra virgin olive oil, pepper, (salt is overrated in my opinion), balsamic vinaigrette, ketchup

Fruits: Clementines, apples, bananas

Liquids: Water!! It's free! However, FRESHLY squeezed (meaning by you) orange juice is one of the best things for you! So get a small juicer thing, or an electric one, and have a fresh glass a few times a week for breakfast. On occasion I also like chocolate/vanilla/plain soymilk (by Silk) but of course the flavored kind has has sugar, so you give something up a bit there).


Vegetables: Broccoli, Arugula (great for salads or pasta dishes mmm), romaine, cherry tomatoes, regular tomatoes, onions, garlic, basil


Try and get some herbs Thyme, Rosemary - I love fresh basil. I guess that's all for now - good luck!

 

 

The answer all depends on what you want to eat and what kind of diet you are on.

Avoid processed food (bakery items) and buy whole wheat bread, whole grain pasta, brown rice, et cetera for your carbs.

Buy fruits to snack on instead of "fruit rolls ups" or other crap. Apples, Pears, Clementines or bananas are great for 'on the go' and taste good.

If you have more time on your hand, go for plain yogurt with strawberries, raspberries, et cetera. Also Kiwis are a great fruit to have. Avoid low fat yogurts and things with aspartaine in it - that stuff is garbage and hurts your insides.

Beware of anything "low fat" and also foods with a lot of preservatives are crap for your system - you don't want to be pickled by the formaldehyde like preservatives found in a lot of food.


Fresh vegetables are an obvious must - if you don't know how to steam, get a plastic zip lock bag and put some broccoli or whatever in the microwave for a few minutes and presto - steamed vegetables. Frozen veggies are not as good, but you can store them and not have to constantly go to the store for fresh ones.


Check out foodnetwork.com for great food recipes, or just start experimenting to find your own combination of flavors that work for you.

Here is a list of stuff i always try to have:

Condiments: Extra virgin olive oil, pepper, (salt is overrated in my opinion), balsamic vinaigrette, ketchup

Fruits: Clementines, apples, bananas

Liquids: Water!! It's free! However, FRESHLY squeezed (meaning by you) orange juice is one of the best things for you! So get a small juicer thing, or an electric one, and have a fresh glass a few times a week for breakfast. On occasion I also like chocolate/vanilla/plain soymilk (by Silk) but of course the flavored kind has has sugar, so you give something up a bit there).


Vegetables: Broccoli, Arugula (great for salads or pasta dishes mmm), romaine, cherry tomatoes, regular tomatoes, onions, garlic, basil


Try and get some herbs Thyme, Rosemary - I love fresh basil. I guess that's all for now - good luck!

 

 

Plan for a well balanced, clean diet. Here are just a few of the standards I buy

Sweet potatoes

Fresh veggies to cut up and have on hand. Broccoli, cauliflower, peppers, lettuce, spinach, jalapeño and habanero peppers, zucchini, squash, spaghetti squash, carrots, tomato's. Any fresh veggies in season.

Fresh fruit. Apples, bananas, grapefruit, kiwi, blueberries, strawberries, oranges, tangerines, pears, grapes. Any fresh fruit in season.

Buckwheat for pancakes, waffles and so on.

Whole grain bread, bagels, muffins, brown rice, whole grain pasta, couscous.

Cottage cheese, cheese, tuna, salmon, chicken, beef, shrimp, lobster, any fish, turkey, beans (pinto, kidney, black, black eyed peas, navy)

Whole grain cereals, oatmeal.

Eggs, egg beaters, milk, yogurt.

Non fat cooking spray.

Tea, coffee.

Boca burgers, Kashi whole grain pizza.

Apple sauce. I use all natural, no sugar added apple sauce as a pancake topping and it is very good. One of the only artificially sweetened foods I use is Golder Griddle or Mrs. Butterworths sugar free maple syrup. It is only 20-30 calories for 1/3 cup and very good.

Bottles of water.

Popcorn. Get an air popper and pop your own. Much better than the processed microwave kind. Better for you.

 

 

 

My shopping list top 10 staples:

1. Fiber 1 yogurt. No fat and it tastes great 20% of your daily fiber intake in a lil tiny cup. 80 calories

2. Fiber one Pop Tarts. again 20% of your daily intake only 180 calories per pastry and a great on the road mini meal. or part of breakfast.

3. Fiber one Ceral I like Honey Oat clusters Tastes like honey bunches of oats 51% of your daily fiber and oh so yummy.

4. Lean Cuisine Pizzas any kind they all are pretty good in taste not the best a-f rating  but sometimes you jusy want pizza like everyone else.

5.  Canned Stewed tomatoes I love them  with #6

6. Whole Grain Pitas- look for the whole grain low fat with the protein  i like to  spray some pam and sprinkle on the garlic put in a frying pan like grilled chease slice it drain the tomatoes and eat so yummy. gives you the garlic bread feel with out all the fat and extra calories.

7. Green Tea bags for work and for home

8. Organic Salsa  hardly any calories and it can be added to anything and make it taste yummy yummy.

9. pre packaged sliced apples usually bought for the kiddies but it helps if you are on the go otherwise just buy a bag of apples to take to work i do.

10. Dole Sugar free peaches they are in the produce section that is kept cold 2 servings in one contariner and so sweet.

 

P.S. I don't work for fiber one but Most people don't get enough of it and i used to be one of them.

Everyone pretty much said what you need. But what I can think of...

Eggs or Egg Beaters. Great to make veggie omlettes for breakfast.

Rolled Oats..but if too time consuming you can buy Low Sugar Oatmeal.

Fresh Vegetables and Fruits of your choice. Frozen Veggies are also a great choice. (Grape tomatoes are great to snack on.)

Lean Meats Chicken, Turkey, Fish, Lean Beef or Pork.

Canned Tuna

Canned or dry Beans

Multi Grain/Whole Wheat or Enriched Pasta or Brown Rice

Multigrain or Whole wheat bread/tortillas/pitas/english muffins

Natural Almonds or any other kind of nut unsalted.

Pasta Sauce

Olive Oil

Flaxseed

Milk of your choice

Low Fat Cheese

All Natural Peanut Butter

Sometimes you just need snacks so sugar free products aren't that bad or even Tv Dinners if short on time. (100 calorie packs as well.)

- soymilk light

- i personaly try and avoid pasta, even whole grain and replace it with veggies. i like to replace speggettie noodles with boiled cabbage.

- healthy select deli meat (all natural) or even cheaper deli meat (allways turkey and chicken for me.

- perdue chicken breasts

- fish fillets of some sort (usually talapia, cod, or salmon) i try and buy these fresh because the texture is never the same once frozen

- i keep chips and crackers out of my house as often as i can

- i like to allways have uncooked bagged bean of all sorts in the house. black bean and red beans are my fav.

- large or jumbo eggs

- small carton of whole milk or 2%

- brown sugar and regular sugar

- kashi golean cereal

- old fashion oats

- fresh veggies such as: spring squash & zuchini, cabbage, carrots, tomatoes, sweet potato, small red potatos, cauliflower, broccoli, spinach,  mushrooms...ect

- lots and lots of frozen veggies; specially corn, broccoli, brussel sprouts, asperagus.

- i try and avoid cheese only because it makes me fart all day every minute and smells very bad (sorry tmi) but i when i do i get the most natural/organic blocks of cheddar and mozzarella. cheese is very healthy and good for you!!! great on chili.

- the turkey alternative of ground hamburger meat

- lots and lots of herbs. spercialy minced garlic for cooking, and spicy herbs! garlic powder is also a must along with cayenne. cracked black pepper and salt of course

- lemon or lime to sqeeze over a salad or fish fillet or any other cooked meat.

- red wine vinergarette for salads. it is basicaly zero cal and if you put your lettuce in a bag with some of this vinagarette along with your selection of spices then shake it up it is delicious. maybe even add some shredded cheeze and or cold precooked grilled chicken from your fridge.

- good selection of mustards (low calori and delicious) ketchup, and different kinds of hot sauces. i love to make a vegie dip using 1 tbls of honey mustard, 3 tbls of yellow mustard and 2 tbls of ketchup, mmm.... goes great with baby carrots and very low cal.

- a head of lettuce, prefferable romaine, green leaf, red leaf, or spinach. iceburg lettuce has virtualy no nutritional value.

- yoplait plus or danon light and fit yogurt. i love to pour a cup of kashi golean into my yogurt cup, pleasently cruchy.

- a good selection of fruits, oranges are very good for you. apples are like a must. a sliced up banana tastes awsome in hot, homemade oatmeal, with some cinamon and a little sugar. raisins store nicely in the cabinet along with dried apricots (excelent for your health). peaches are suprisingly low cal.

- organic canned soups like amy's soups. in my opinion the blackbean and lentils soups are the healthiest and quite tasty specialy when you add your own spices. i also like to add some crunchy, fresh red cabbage in my soup.

- any kind of high fiber, whole grain bread. make sure it says whole grain and not whole wheat. natures own is a good bread. milton and arnold breads are good too.

- flower for cooking

- always good to have your own yeast for cooking, like for homemade pizzas!! mmm...

Original Post by moonbay:

- a good selection of fruits, oranges are very good for you. apples are like a must. a sliced up banana tastes awsome in hot, homemade oatmeal, with some cinamon and a little sugar. raisins store nicely in the cabinet along with dried apricots (excelent for your health). peaches are suprisingly low cal.

This is good! Fruits can be prepared with almost anything and are very healthy in general.

Every time I go to the grocery store this is what I get: 

Eggplant, Spinach, Onions, Spaghetti Squash, Zucchini, Asparagus, Brussels Sprouts, Bell Peppers, Tomatoes, Artichoke Hearts, Button & Straw Mushrooms, Nori Seaweed, Salmon, Chilean Sea Bass, Tuna, Ostrich, Beef, Bison, Elk, Deer, Olives, Sun Dried Tomatoes, Olive-Oil Spray, Coffee Flavor Concentrate, Stevia, Egg Whites, Canned Green Beans & Tomato Paste 

Basically, shop the perimiter of the store. ie produce, meats, and the bakery only get low carb breads. Everything else is usually processed and full of fats, sugars, etc.

I pretty much rotate through all of the above, however I only buy what's on sale, so no picking & choosing. e.g. Sometimes I have cereal, sometimes I buy no cereal because nothing decent is on sale. Sometimes I buy a doughnut, I'm an old fashioned glazed kind of girl.

I'd also add:

Cocoa powder (Hershey's Special Dark)

Baker's unsweetened chocolate (make your own candy bars/fondue/nuts w/ splenda etc.

Items to consider:

Powdered milk (cocoa mix/cheap in coffee/horchataesque/sugar free pudding)

Sugarless sweeteners

Cinnamon

Chile Powder 

Garam Masala

Chinese 5 spice

 

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