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.
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
Wasabi: Japanese mustard
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
Flax seed and ground flax seed
Spices: Curry, turmeric, cayenne pepper, garlic, onion, basil, oregano, rosemary, cilantro