Grocery Lists for Healthy Foods

Take these lists with you to your grocery store.  The foods are divided into groups to make your shopping and food-combining experience more pleasurable.  After you’ve made your purchases, you can put each food group on a separate shelf in your refrigerator or your pantry to make combining easy for you and your family.

Grocery List for Main Meal Foods

Whole grains: Millet, amaranth, oats (steel-cut and rolled), barley, whole-wheat, quinoa, buckwheat

Oils: Olive, safflower, sesame, flaxseed

Some fruit and vegetables: Eggplant, tomato, avocado, mushrooms

Nuts: Walnut, pecan, cashew, hazelnut, almond

Seeds: Flax seeds (very rich in omega-3 and omega-6, excellent colon cleanser), pumpkin, sunflower, sesame, tahini (sesame seed spread)

Soy products: Tofu, tempeh

Animal products: wild-caught fish, organically-raised meats, pastured eggs.

Dairy alternatives: Almond milk, rice milk, soymilk

Legumes: Pinto beans, aduki beans, kidney beans, lima beans, lentils, chickpeas, hummus (chickpeas and sesame seed spread), split peas, soybeans, edamame

Green leaves and vegetables: Lettuce, arugula, spinach, cucumbers, leeks, celery, chives, cilantro, dill, kale, kohlrabi, artichokes, endive, mustard greens, broccoli, asparagus, cauliflower, parsley, basil, scallions, rosemary, Swiss chard, beet greens, watercress, zucchini, okra, turnip greens, collard greens, Brussels sprouts

Sea vegetables: Kombu, wakame, arame, nori, dulse, hijiki, alaria

Fruits: Apples, pears, bananas, prunes, plums, peaches, apricots, watermelons, melons, oranges, tangerines, lemons, blueberries, raspberries, blackberries, strawberries, cranberries, cherries, kiwi, mango, nectarines, papaya, grapes, cantaloupe. Try to buy local fruit when it is in season to be more in touch with nature.

Dried fruits: Raisins, dried cranberries, prunes, dried apricots, dried bananas (not banana chips), figs, dates, dried apples

Sweet vegetables: Beets, butternut squash, acorn squash, pumpkin, yams, carrots, yellow squash, zucchini squash, all types of radishes, rutabaga, turnips, parsnips, burdock root

Sweeteners: Agave (cactus) syrup, stevia, barley syrup, unrefined maple syrup, rice syrup, date sugar.  Use these sparingly.

Pure water: Filtered or bottled.

Herbal tea: Chamomile, dandelion, peppermint, raspberry leaf or various fruit-based teas

If you must have some caffeine:  Mate, green or black teas

If you’d like to experiment: Chicory or barley coffee substitutes

Green juice or green smoothies: Freshly made.

Occasionally: Freshly squeezed fruit or sweet vegetable juice

Grocery List for Snacks

All vegetables: Baby carrots, celery, broccoli flowers, cucumbers, cherry tomatoes.  To make vegetable snacks more “interesting,” you can try dipping them in low-sodium spreads, such as hummus, guacamole, apple butter or salsa.

All fruit

Nut Butters: Peanut butter, almond butter, sunflower seed butter, etc.  Eat sparingly.

Dry fruits: Dates, cranberries, cherries, apples, apricots, bananas (not banana chips), etc…

Nuts and seeds: Try the natural unsalted variety.

Note: Occasionally, you can mix nuts and seeds with some raisins or dried cranberries for a sweet flavor.  Because of the high calorie content, try to limit the consumption to a half-cup at a time.

Some refined foods: Rice cakes, popcorn and granola are reasonable choices, as long as their amounts are limited.  Spreading peanut butter on a rice cake and adding some sliced banana on top is a delicious substitute to a heavier peanut butter sandwich.

Grocery List for Condiments

Vinegars: Balsamic, umeboshi, white, rice, wine and apple varieties

Juices: Lemon or lime

Grated ginger root

Horseradish

Tabasco

Mustard

Wasabi: Japanese mustard

Pepper

Homemade salsa

Shoyu: Fermented soy sauce, rich in digestive enzymes.  It is normally high in sodium, so try to purchase the low-sodium kind, free of artificial flavors, colors and preservatives.

Tamari: Similar to liquid miso.  It looks like soy sauce and is rich in digestive enzymes.  Try to buy the low-sodium variety, as it tends to contain a lot of sodium.

Miso: Fermented soybeans in a thick paste.  It is used as a base for soups and salad dressings.  Never boil miso, as it kills the digestive flora in it.

Roasted seeds: Pumpkin, sunflower, almond, sesame

Powdered seaweed

Flax seed and ground flax seed

Spices: Curry, turmeric, cayenne pepper, garlic, onion, basil, oregano, rosemary, cilantro