- Apples, oranges, bananas, grapes, grapefruit, melon,
strawberries, blueberries, exotic fruits, etc.
- To save time, buy fruit already cut.
- Frozen and canned fruit are just as good, but watch for
heavy syrup in the canned fruit.
- Any type of fruit blended with yogurt and juice makes a
- Potatoes, lettuce (the greener the better), tomatoes,
onions, green/red/yellow peppers, mushrooms, carrots,
celery, cucumber, squash, zucchini, broccoli, cabbage, etc.
- Garden burgers for a quick and easy meal.
- For salads: cut up vegetables or buy packaged salad
- Frozen vegetables are a wise option because they're
easy to prepare; canned vegetables are also a good choice
as long as the salt content is not too high.
- Extra-lean hamburger, other lean beef, chicken breasts
(frozen) or whole chicken, turkey.
- Fish and seafood - (frozen or fresh) most are low in
fat but watch out - some can be 50% fat or more!
- Beans - pinto, white, navy, black. There are a lot of
dishes you can make with beans or add to other dishes to
create a very healthful meal. Buy canned and rinse (to get
excess salt off) or dry beans (very inexpensive).
- Eggs - whites are nonfat, available without yokes in
- Whole grain bread for sandwiches and toast.
- High fiber/low-sugar cereal, oatmeal, grits, waffle
and/pancake mix (whole wheat).
- Brown rice, wild rice, pasta (assorted varieties).
- Bagels (whole wheat preferably).
- Or make your own low fat recipe, tortillas, etc.
- Nonfat milk, nonfat/low fat yogurt (plain or flavored -
lower sugar better), nonfat/low fat cottage cheese, reduced
fat cheese, nonfat/low fat frozen yogurt.
- There are other milk products that you may need for
special recipes and/or meals but listed are the basics.
- In an average grocery shopping trip, there may be items
that you buy one week for a specific recipe and not buy the
next. In other words, don't go out and buy all the items
listed above but buy what you think you'll need and eat in
a week. Some items are good to have on hand all the time
because they make a good snack or meal by themselves.
Frozen or canned foods are especially good to have handy.
They keep well and are easily made into a meal.