Performance Nutrition
Appendix B: Grocery List
Part of the InstinXtreme Performance Nutrition Plan.
- Grocery
- List
USE THIS LIST AT THE STORE TO HELP YOU NAVIGATE HEALTHY HIGH PERFORMANCE CHOICES.
CIRCLE THE FOODS YOU NEED.
- Carbohydrates (Starches)
- Whole Wheat Bread
- Whole Wheat Buns
- Baked Potato
- Sweat Potato
- Whole wheat pasta
- Regular Pasta or Spaghetti noodles
- White or Brown Rice
- Baked Beans
- Refried Beans
- White Beans
- Red Beans
- Quaker Instant Oatmeal
- Pancakes
- English Muffins
- Egoo Multigrain Waffles Wild
- Rice
- Corn Peas
- Other Important Carbohydrates
- Cereals
- Total
- Special K
- Multigrain Cheerois
- Cheerois
- Kashi Go Lean
- Kashi Good Friends
- All Bran
- Wheaties
- Corn Flakes
- Shredded Wheat
- Kashi Heart to Heart
- Soups
- Cambpell’s Health Request
- Soups by Healthy Choice
- Healthy Fats
- Olive Oil
- Canola Oil
- Low-fat Mayo
- Nuts/Seeds (peanuts, almonds, etc)
- Low/Reduced Fat Dressing
- Peanut Oil
- Avocado
- Brummel and Brown Butter
- Fruits
- All Fresh Fruit
- Fruit Cocktail
- Fruit Juice
- Canned Fruit (packed in juice – not syrup)
- Drinks/Fluids
- Water
- Skim, 1% or 2% Milk
- Sparkling Water
- 100% Fruit Juice
- V8 or V8 Splash
- Vegetables
- Broccoli
- Cauliflower
- Green Beans
- Green/Red Pepper
- Mushrooms
- Tomato
- Carrots
- Celery
- Cabbage
- Zucchini
- Cucumber
- Onions
- Lettuce (Romaine)
- Asparagus
- Collard/Mustard Greens
- Spinach
- Other Snacks (You can stock these in your pantry)
- Wholegrain Crackers
- Low Fat Ice Cream
- Healthy Choice Popcorn
- Baked Chips or Soy Chips,Hummus
- Low Fat Yogurt and low-fat ice cream
- Fats to limit/avoid (Saturated)
- Butter, Bacon, Coconut Oils
Heavy Whipping Cream, Salt, Pork, Coffee Creamer, Fast Food, Pastries, Cakes, Pies, Cookies, Chips, Candy, Whole Milk,
- High Fat Meats
- Protein Foods
- Chicken Breast (skinless)
- Turkey Breast or Lean Ground Turkey (skinless)
- Lean Turkey Deli Meat
- Lean Roast Beef / Deli Meat Healthy Choice Hot Dogs Lean Ham/Deli
- Tuna – can in water Chicken – can in water Salmon – can in water
Baked, Grilled Fish, or Boiled Fish (Tuna,Salmon,Trout,Crab,Shrimp,Lobster,Halibut,Talapia)
- Lean Ground Beef (At least 90-96%lean)
- Other Lean Beef Choices (sirloin, eye of round, flank, filet,top round) Canadian Bacon
- Lean Pork Tenderloin, Center Cut Pork Chops – Grilled or Baked Deeror Venison Sausage
- Eggs, Egg Substitute
Reduced Fat Peanut Butter or Natural Peanut Butter (try Smucker’s All Natural / or Almond Butter (this is an atural peanut butter)
- Low-fat Cottage Cheese(Light N Lively)Low fat sliced or cream cheese
- Veal-baked or grilled
Veggie Burgers (any product made by BOCA or MORNING STAR FARMS) ~ make good sausage patties (1 minute in microwave)
- Condiments
- Fat-Free or Low fat Mayonnaise
- Mustard
- Ketchup
- Low Fat or Fat Free Sour Cream
- Lite Margarine
- Hotor Creole Mustard
- Horseradish
- Relish
- Salsa
- Pickles, dill, unsweetened
- Soy Sauce