Your Kitchen is Your Friend! – The Healthy Starter Shopping List

23 Jul

Lots of us have the drive to get healthy.. to go natural..or to simply watch what we eat. But then we walk into the kitchen during a craving and BAM! That half empty bag of chips summons us and we just HAVE to put the poor bag out of it’s misery.

STOP…

Put the bag down….

Walk away slowly…

And print this list out for your next trip to the store.

Your kitchen doesn’t have to be the enemy. In fact, it should be the best resource you have in the fight against fat or the fight to get fit- whatever your goals may be. What you eat, how you eat- it all affects YOU.. inside and out. Check out this list and start to stock your cabinets with all the goodies that can help take your diet from ehhhh to ahhhh!

First- Separate your list into the important groups:

Here we go!

GRAINS:

100% Whole Wheat Bread
Old Fashioned Rolled or Steel Cut Oats
Brown Basmati Rice
Blugar Wheat (Bob’s Red Mill is a good brand)
Whole Grain Cereal (Cheerios, Kashi Heart to Heart, Quaker Oatmeal Squares, Shredded Wheat)
Kashi or Back to Nature Wheat Crackers
Van’s Whole Wheat Waffles
Thomas’ 100% Whole Wheat Bagels
Whole Wheat Tortillas (low carb Toufayan)
Whole Wheat Pasta
Quinoa – my new favorite thing! You can do much with this delish grain and I’ll post some recipes soon!

Fruit
Fresh Whole Fruit (Apples, Oranges, Pears, Bananas*, Grapes*)
Berries (Strawberries*, Blueberries, Blackberries*)
Melon (Cantaloupe, Honey Dew, Watermelon)
Tropical Fruits (Pineapple, Mango*, Papaya, Kiwi)
Dried Fruit (without added sugar or sulfites)
Frozen Fruit (plain, no syrup)
Canned Fruit (packed in 100% juice or light syrup)
Lemons and limes for spritzing up all those glasses of water you should be drinking a day 🙂

*these fruits freeze well- I buy extra if there is a good sale and freeze for snacks and smoothies

Vegetables
Dark Green Leafy (Spinach, Kale, Swiss Chard, Romaine. Collards)         Endives are a great alternative to crackers when your having hummus
Dark Green (broccoli, Brussels Sprouts, Green Bell Peppers, Asparagus, Green Beans)
Dark Orange/Yellow (Butternut & Acorn Squash, Zucchini, Carrots, Pumpkins, Sweet Potatoes)
Garlic
Red (Tomatoes, Red Peppers)
Starchy (Red Potatoes, Corn)
Frozen Vegetables (without sauce)
Canned Vegetables (packed in low salt water and drained before use)

Milk
Skim or 1% Milk
2% Reduced Fat Shredded Cheeses
Low Fat or Fat Free Yogurts (Greek or Regular)
1-2% Cottage Cheese
Reduced Fat String Cheese

Meat & Beans
Lean Beef Cuts (there are 29 of them on http://www.beefwhatsfordinner.com)
Boneless-Skinless Chicken & Turkey
Boneless Center Cut Pork Chops
Pork Tenderloin
All Natural Chicken Sausages
White Fish (cod, haddock, tilapia)
Fatty Fish (salmon, tuna)
Shellfish (scallops, shrimp, lobster, crab)
Dried or Canned Beans (Black, Kidney, Cannellini, Pinto, Black Eyed Peas)
Lentils

Healthy Fats & Oils
Almonds & Almond Butter
Peanuts & All Natural Peanut Butter
Cashews
Pistachios
Walnuts
Olive Oil
Canola or Vegetable Oil
Avocados

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2 Responses to “Your Kitchen is Your Friend! – The Healthy Starter Shopping List”

  1. Natalia Rubio July 23, 2012 at 3:15 pm #

    THANK YOU! This is great!!! I am always looking for someone to tell me what to shop for!!!!!!!

    • girls gone healthy August 4, 2012 at 12:40 am #

      Keep checkin back!! I just put up my second shopping trip! Learning so much and really changing my habits! xoxo

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