What to buy at the grocery store.

This is a list to help you build staples in your pantry.

The food options listed will focus on low fat, low sugar, low cholesterol, low sodium and limit processed foods.  This list is not all inclusive as we will not list every food item you prefer or what is carried in your locale. If you have questions about particular food, please contact us.

Carbohydrates

oatmeal - preferably steel cut oats, old-fashioned oats will do fine
brown, basmati, jasmine, wild or mixed wild rices
sweet potatoes
black, pinto, navy, Fava, red, and kidney beans
cous cous - Mediterranean pasta
All Bran, Fiber One cereals
multi grain cereals
Cream of Wheat or Rice
oat bran cereal
yogurt - soy, rice or animal dairy
winter squashes
lentils and peas

Vegetables and fruits
All green leafy vegetables and lettuces
broccoli
asparagus
green beans - French, string, etc
bell peppers
Brussels sprouts
cauliflower
celery
carrots
cucumbers
zucchini and squashes (summer)
onions
garlic
tomatoes
bananas
grapes
strawberries, raspberries, blueberries and blackberries
Kiwi
mango
oranges, kumquats, limes, lemons, tangerines
apples
cherries
Pluots, plums
peaches and nectarines
melons

Proteins
chicken, turkey or Cornish hens - white meat onlyfish - all varieties - non-breaded
extra lean ground beef, chicken and turkey
egg whites or egg substitutes
beef - rib eye, sirloin, tenderloin, flank steak, New York strip,ground round, rib, chuck or rump, filet mignon - trim off all visible fat
clams, crabs, lobster, scallops, shrimp, imitation shellfishvenison,
buffalo, and ostrich
cheese with 3 grams of fat or less per serving
nonfat or low-fat cottage cheesefresh deli meats - 95% lean
lamb - roast, chop, leg

Vegetarian proteins
meatless ground - can easily be used in place of ground beef to lower fat content of diet
naked chick’n cutlets - Quoronchick’n tenders - Quoron
vegetable burgers
vegetarian cheese - soy, rice and almond cheeses
vegetarian deli meats - no nitrates or nitrites
low-fat tofuvegetarian hot dogs - high in sodium
seitan and tempehchick wheat
vegetarian sausage/bacon

CondimentsSpices - all varieties - read label to avoid spices with salt, and all forms of sodium
Mrs Dash
Steak sauce
Fat free mayonnaise or veganayonnaise
reduced sodium soy and teriyaki sauces
salsa and picante sauces
mustard
plain or reduced sodium tomato sauces, pastes and purees
low sodium vegetable or no chicken broths
balasamic vinegar

Fats and oils
Flaxseed powder or whole seeds
Olive oilSafflower, sunflower oils
Nut butters
Nuts and seeds

Sugar and sugar substitutes
Stevia - natural plant extract that promotes sweetness without calories
Turbinado, Sugar in the Raw, Succinot
Sucralose (Splenda) Acesulfame-K (Sweet One)

Cydney C Walker, MS, RD, CPT
RD Finders and Personal Training