Need some help at the grocery store? Print off the following list below for some help on what to buy to stick to your weight loss plan.
Remember these key principles when shopping:
As a general rule, the healthier foods are found at the exterior of your grocery store (vegetables, meats, fruits, eggs, etc.). The interior of the grocery store tends to be where more processed and packaged foods are found.
Think colour! Try to load your fridge with as many colourful fruits and vegetables as you can. Think green (broccoli, kale and spinach), orange (carrots, sweet potato), purple (blueberries), and red (strawberries and raspberries).
Always check expiration dates when buying milk, cheese, eggs and yogurt.
Become a label reader. Avoid food items that list several food ingredients or ingredients you do not understand!
Buy low-sodium foods (i.e. soup broths, beans, soy sauce, etc.)
Grains:
Whole grain or sprouted grain bread
Ryvita crackers (3 slices)
Whole grain wraps
Mary’s organic crackers (13)
Spelt, kamut or whole wheat pasta
Quinoa
Brown rice
Cereals*:
Nature’s Path – Heritage O’s or Slim cereal
PC Organic – Ancient Grains
Fibre 1 or All-Bran cereal
*Opt for a cereal with more than 3 grams of fibre per serving and less than 7 -10 grams of sugar per serving.
Healthy flours for baking:
Quinoa
Spelt
Kamut
Whole grain
Amaranth
Brown rice
Healthy oils and fats:
Olive oil
Sesame oil
Walnut oil
Ghee (clarified butter)
Almonds, walnuts, cashews, macadamia nuts, peanuts, pine nuts
Sunflower seeds, sesame seeds, poppy seeds, pumpkin seeds
Yogurts:
Liberte Plain yogurt (all Liberte yogurts are gelatin-free)
Greek yogurts – Liberte, Chobani, Oikos
Yoptimal or Activia yogurt
Soup broths and paste:
Low-sodium chicken or vegetable broth
Miso paste
Eggs:
Omega 3 or organic eggs
Egg whites
Fruits:
Apples, pears, plums, peaches or grapefruit (serving size=1)
Bananas (serving size=1/2 banana)
Oranges or tangerines (serving size=1 orange or 3 tangerines)
Blueberries, raspberries, strawberries, blackberries (serving size=1/2 cup)
Watermelon, cantaloupe or honeydew (serving size=1/2 cup)
Pomegranates (serving size=1)
Meats:
Light tuna packed in water
Wild salmon
Lilydale nitrate-free chicken or turkey (ask for low-sodium meats)
Chicken or turkey breast
Salmon, beef, turkey or chicken burgers
Ground chicken or turkey
Beans:
Chickpeas
Black beans
Lentils
Navy beans
Edamame (soy beans – purchase shelled in frozen food section)
Dairy:
Laughing Cow cheese
Goat’s cheese (woolwichdairy.com)
Light Babybel cheese (blue)
Tea:
Celestial Seasoning teas (i.e. Bengal Spice tea for sugar cravings!)
Caramel rooibos tea by Second Cup
PC Chocolatey Chai tea
Miscellaneous:
Skinnychews for cravings and nighttime eating (www.skinnychews.com)
Herbs and spices
Low fat mayonnaise
Garlic
Salsa (i.e. for eggs)
Tomato sauce
Please note: all vegetables are FREE and can be consumed anytime you like with the exception of white potatoes, corn and beets. Please only consume 2 small sweet potatoes/week (size of baseball) and 2 servings of squash/week (1/2 cup).