Healthy Huggins Grocery List

Vegetable and Fruit Section

Bananas
Oranges
Spinach or other leafy greens
Onions
Broccoli
Tomatoes
Apples
Berries
Sweet potatoes
Red grapes
Red peppers
Carrots
Portobello mushrooms
Diced garlic (usually sold packed with oil, in jars) or fresh garlic
Flaxseed (if not in the produce area, check elsewhere at your grocery store)

Save some green->look for seasonal produce!

Spring

Summer

Fall

Winter
Fruits and veggies in season all year!

Snack aisle

All good in moderation, right?

Dark chocolate chips (Keep it in the freezer and eat a small handful of chips every other day!)

Baked tortilla chips

Salsa

Unsalted Almonds or walnuts

Whole-grain baked crackers

100-calorie snack packs

Graham crackers

High-fiber cereal bars (>3 grams of fiber per bar!) Or try this EASY healthy granola bar recipe!

Reduced-fat microwaveable popcorn (or opt to buy a regular bag of popcorn kernels and place in a paper bag and pop in microwave!)

Baking goods aisle

Nonstick cooking spray (Please note the serving size!)

Fat-free muffin mix

Whole-wheat flour

Yeast

Reduced-sugar maple syrup

Extra Virgin Olive oil

Low-fat, all-purpose baking mix

Raisins

Vinegar (try apple cider or red-wine vinegar)

Cooking wine (red or white)

Old-fashioned rolled oats

Herbs and spices—if you are an avid cook you will want to keep a larger collection, but if you do not cook much, at least get some:

– Lemon pepper seasoning

– Cinnamon

– Black pepper

– Italian seasoning

Mrs. Dash (Our favorite is Garlic and Herb!)

Beverage aisle

Some popular choices from the beverage aisle include:

Sugar-free hot chocolate mix

Reduced-sugar fruit juice

100% real fruit juice

Tea

Reduced-sodium vegetable juice

Grain aisles

These items can help you make healthful meals:

Whole-grain pasta

Brown rice

Couscous

Barley

Bulgur

Spelt

Whole-grain, reduced-calorie English muffins

Whole-wheat tortillas

Whole-wheat Pita bread

Gluten-Free Grains

Amaranth 

Buckwheat
Corn
Millet
Quiona
Rice
Wild Rice
Sorghum

Read this article about contamination of naturally gluten-free grains. 

Canned food aisles

The following foods are good to keep on hand in your pantry:

Stewed tomatoes

Low-sodium spaghetti sauce

Beans

– Black beans

– Chickpeas

– Cannellini beans

– Kidney beans

– Your favorite bean

Olives

Canned chicken, salmon, and/or tuna (Low Sodium! Rinse before you use)

Peanut butter (Beware of trans fat! Read the ingredients list and make sure this word is not there-->Hydrogenated/Partially Hydrogenated. If it is, it contains trans fat)

Low-sodium soups

Chunky applesauce (Great for backing!)

Condiment aisle

Low-sodium soy sauce

Reduced-fat mayonnaise

Reduced-fat tartar sauce

Low-fat or fat-free salad dressings

Frozen food aisles

The frozen food aisles have many healthful choices, including:

Low-fat ice cream or Popsicles^®

Vegetables (without added sauces!)

Fruits

Did you know that buying frozen fruits and vegetables may be more nutritious then buying fresh? Stock up!!

Black-bean burgers or other soy “meat” products

Whole-grain waffles

Vitalicious^® VitaMuffins™ (if your store carries them)

Low-fat whipped topping

Reduced-fat pizza dough

Whole wheat Bagels (1-oz size)

Meat, poultry, fish, and deli counters and aisles

Frozen tilapia

Frozen salmon patties (wild Alaskan)

Grilled skinless chicken strips

Lean beef or pork cubes for stir-frying

Deli turkey or lean ham

Skinless Turkey or chicken breast cutlets

Extra lean ground beef (93/7)

Extra lean ground turkey (93/7)

Dairy case

Some good dairy choices include:

Reduced-fat sour cream

Eggbeaters^®

Skim or 1% milk

Low-fat half-and-half2% milk cheese

Feta or blue cheese

Parmesan cheese

Lite trans fat-free margarine spread

Low-fat vanilla yogurt and low-fat flavored yogurts

Nonfat Greek yogurt 

Silk Yogurt (My new favorite)

Reduced-fat cottage cheese

Tofu

Additional Shopping Resources!

• Kids Eat Right
• Shopping for Fruits and Vegetables
• Fooducate
• Eating on a budget- The 3 P's
• 7 Day Menu Plan!
• Sample Menus and Recipes
• Eat Right When Moneys Tight 
• 30 Ways in 30 Days to Stretch Your Fruit & Vegetable Budget 
• Smart Shopping for Veggies and Fruits 
• Nutrition Doesn’t Have to Be Expensive 
• Empty Calorie Chart
• MyPlate 

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DO YOU HAVE ANY FAVORITE HEALTHY FOODS ITEMS NOT ON THE LIST? PLEASE, LET ME KNOW AND I'LL ADD IT TO THE LIST AND REFERENCE YOU AND/OR YOUR BLOG!

Continue reading as I continue my mission: Healthy Huggins! 

 Slightly modified from:RD411