Food & Fitness

Using the list below as a guide on your next trip to the grocery store. Print out the list and stick to it next time you are out buying food.

Refrigerator

• Fruit (variety of colors)
• Vegetables (variety of colors)
• Low fat milk
• Non-fat or low-fat yogurt
• Eggs or egg substitute
• Low-fat cottage cheese
• Reduced-fat cheese
• Lean low-sodium sandwich meats (turkey, ham, roast beef)
• Bacon substitute
• Trans-free margarine or margarine with plant sterols or stanols

Freezer

• Frozen fruit
• Frozen vegetables
• Fish fillets or shellfish
• Frozen chicken breast (boneless, skinless)
• Frozen meals (lower-sodium, lean options only)

Spice cabinet

• Balsamic vinegar
• Pepper
• Spices – your favorites
• Salt-free dried herb or spice blends
• Salt substitute
• Cooking sprays
• Canola oil
• Olive oil

Pantry

• Canned vegetables
• Canned fruit (canned in juice)
• Canned beans (low-sodium if available)
• Fat-free refried beans
• Canned tuna or salmon
• Instant oatmeal or quick oats
• Whole grain cereal
• Pasta (try whole wheat)
• Brown rice Dried fruit
• 100% whole wheat bread
• 100% whole wheat pita bread
• Nuts
• Peanut butter
• Seeds (sunflower, flax)
• Popcorn (light, microwave)
• Potatoes (white, sweet)
• Spaghetti sauce
• Soup (low-sodium versions)
• Whole wheat crackers
• Whole wheat flour

This list is also available in a printable PDF format.