Sample Shopping List

Use the list below as a guide on your next trip to the grocery store. (Depending on your preferences and the amount of people you are feeding, you may not need all of the items on this list.)


  • Fresh fruit (a few of your favorites)
  • Fresh vegetables (a few of your favorites - focus mostly on non-starchy vegetables)
  • Skim milk, 1% low-fat milk, or unsweetened soy milk (whatever you prefer)
  • Nonfat or low-fat yogurt
  • Eggs or egg substitute
  • Cottage cheese
  • Reduced-fat cheese
  • Fresh meat, poultry, or fish that you'll use in the next few days
  • Trans-free margarine or margarine with plant sterols or stanols


  • Frozen fruit
  • Frozen vegetables
  • Frozen fish fillets or shellfish
  • Frozen chicken breasts (boneless, skinless)

Spice cabinet

  • Balsamic vinegar or other vinegars that you cook with (for example, white wine, rice, or cider vinegar)
  • Pepper
  • Salt-free spices – your favorites
  • Salt-free dried herbs or spice blends
  • Cooking spray
  • Vegetable oil
  • Olive oil


  • Canned vegetables
  • Canned fruit (canned in juice, if available)
  • Canned beans
  • Fat-free refried beans
  • Canned tuna or salmon
  • Instant oatmeal or quick oats
  • Whole grain cereal (unsweetened)
  • Brown rice or other whole grains (such as quinoa, bulgur, or whole grain barley)
  • Pasta (try whole wheat)
  • 100% whole wheat bread or pita bread
  • Dried fruit
  • Unsalted nuts
  • Natural peanut butter or another nut butter
  • Seeds (sunflower, flax)
  • Popcorn (light, microwave)
  • Potatoes (white or sweet)
  • Spaghetti sauce

This list is also available in a printable PDF format.

  • Last Reviewed: May 15, 2015
  • Last Edited: May 15, 2015

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Diabetes Forecast