Appendix B.

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

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