Healthy shopping list

My dietitian gave me this shopping list today for maintaining my low-glycemic diet long term.

Dairy

• Non fat (skim) or 1% milk
• Plain non fat or low fat yogurt (any brand)
• Fruit-sweetened yogurt: nonfat or low fat Cascade Fresh, Nancy’s, Mountain High or Wallaby
• Non fat or low fat cottage cheese with added calcium
• Mozzarella string cheese (e.g. Precious Stuffers, Sorrento, Frigo Cheese Heads “light”)
• Low fat cheese: Cabot light and Celtic Cheddar at Trader Joe’s, Laughing Cow Light, Lifetime fat free Jalapeno Jack
• Unsweetened soy mil (fortified with calcium, vitamins A & D): Westsoy or Soyblender
• Soy yogurt: Trader Joe’s brand, Nancy’s, Whole Soy

Protein

Vegetarian alternatives

• Lightlife Smart Deli meats
• Stonewalls Jerquee
• Smart Ground soy ground “beef”
• Boca Burger or Gardenburger – hamber style
• Morningstar Farms: breakfast patties and pizza burgers
• Natural sea “fish sticks” (whole grain) – Larry’s, PCC
• Veggitinos veggie meatballs – Trader Joe’s
• Soy Deli soy entree (various flavors at PCC)
• Canned or dried beans
• Tofu
• Edamame
• Soynuts (Mighty Mo Munchies, This Can’t Be Soy)
• Pete’s Tofu Pate
• Tofutti
• Wildwood Tempeh
• Trader Joe’s Milk and Egg protein powder

Lean meats

• Egg Beaters or Egg Starts (Costco)
• Lean beef and pork (look for “loin” and “round”)
• Chicken and turkey (white meat, breast, no skin)
• Roasted chicken (remove all skin)
• “Chef’s choice” with meat and vegetables
• Fresh and frozen fish – Trader Joe’s has excellent choices
• Casual Gourmet or Iserno’s chicken sausages (Costco)
• Frozen/pre-cooked chicken breasts – Tyson and Just Chicken at Trader Joe’s
• Canned (in water) or vacuum sealed tuna, salmon or other seafood
• Flavored (i.e. smoked) vacuum packed tuna
• Low sodium lean sandwich meats (i.e. turkey breast)
• Turkey meatballs (Trader Joe’s), Turkey hot dogs (PCC)
• Trader Joe’s turkey meatloaf, mesquite grilled chicken strips (frozen), salmon patties

Oils, nuts and seasonings

• Annie’s low fat salad dressings
• Balsamic vinegar
• Crushed red pepper
• Single herbs and spices
• Ginger
• Horseradish
• Lemons, limes
• Garlic, onions, green onions
• Yellow or Dijon mustard (no honey mustard)
• Olive, Canola or Peanut oil
• Reduced-calorie mayonnaise
• Cinnamon almonds (Trader Joe’s)
• Spectrum Naturals spread

Nut butters

Need to keep these refridgerated once opened:

• Almond butter
• Cashew butter
• Soy butter
• Peanut butter (100% all-natural) such as Adams, Maranatha, Trader Joe’s, Arrowhead Mills, fresh ground (PCC, Whole Foods, Fred Meyer)

Grains

Breads

3g or more of fiber and 3g or less of sugar, per serving.

• Great Harvest Breads
• Milton’s Whole Grain
• Essential Baking Company “Mille Granne”
• Oroweat Light 100% whole wheat bread (Fred Meyer, Safeway)
• Silver Mills Breads
• Mestemacher Pumpernickel bread
• Trader Joe’s Low Carb Cinnamon Walnut Bread
• Blueberry Fiber Cakes – Trader Joe’s
• Healthy Way Sprouted Grain bread (costco)
• Ezekiel bread (in refridgerator or freezer section) at PCC, QFC, Fred Meyer

Cereals

3g or more of fiber and 9g or less of sugar, per serving.

• Kellogg’s All Bran or Bran Buds
• Barbara’s Puffins, Oatios, Shredded Spoonfuls
• Kashi Go Lean (soy-based, high fiber)
• Kashi Good Friends
• Shredded Wheat
• Quaker Corn Bran
• Trader Joe’s high fiber cereal
• Arrowhead Mills
• Health Valley (QFC, Larry’s, PCC)

All other grains

• Ak-mak crackers, TLC crackers
• Brown rice or brown basmati rice
• Health Valley “Low Fat Whole Wheat Crackers”
• Lundberg brown rice pasta
• Oatmeal (Trader Joe’s Oatmeal with Soy)
• Quinoa, millet, amaranth, bulgar
• Whole wheat couscous
• Whole wheat pita bread
• Whole wheat matzos
• Bearitos Organic/No Oil Popcorn
• Whole wheat pizza dough – Trader Joe’s
• Seeds of Change “Seven Grain Pilaf Blend”
• Van’s Multi-Grain Toaster Waffles
• Whole wheat pasta – Trader Joe’s, Larry’s, PCC, Fred Meyer
• Whoe wheat high fiber tortillas (e.g. La Tortilla Factory… comes in different flavors) – Larry’s, Trader Joe’s, Fred Meyer, Safeway

Beverages

• Water
• Mineral water
• Filtered water
• Talking Rain
• Club soda
• Decaf coffee
• Herbal tea (Green tea, Chamomile, Peppermint, etc.)
• Broths (Health Valley or Pacific): vegetable, chicken (low sodium), mushroom, tomato

Soups

• Bearitos Chili or refried beans – PCC
• Campbell’s Healthy Request Hearty Vegetable Beef
• Healthy Choice Vegetable Beef
• Health Valley soups and chili
• Simply Organic spicy chili seasoning – QFC
• Trader Joe’s low fat or high fiber soups
• Fantastic Vegetable Chili (boxed, add water) or CarbTastic Instant Soups
• Shelton’s “Black Bean & Chicken Soup” – PCC
• Tobatchnik frozen minestrone, split pea or vegetable soup
• Progresso bean soups (split pea, lentil) – watch sodium content
• Pacifico Tomato and Sweet Pepper
• Walnut Acres and Health Valley canned soups
• Tasty Bite “Madras Lentil” ready to eat, Vegetarian Indian – PCC
• Fantastic Catb Tastic Instant soups
• Teapot dehydrated soups (split pea, lentil) – Larry’s, Safeway
• Muir Glen Organic Tomato Sauce

Snacks and quick meals

• Cedarland Veggie Wraps, Enchilladas
• Frozen vegetables (no added sauces)
• Yves Veggie Pizza Pepperoni Pocket
• Annie’s Organic Whole Wheat Shells & Cheddar
• Robert’s American Gourmet Veggie Booty – Trader Joe’s
• Amy’s Organic Burritos (choose whole wheat, high fiber, low sugar)
• Natural GH Foods Peanut Butter Pretzels (100% whole wheat pretzels filled with natural peanut butter) – Larry’s
• Essential Sandwiches (fillings include rice, vegetables, beans and spices wrapped in a whole wheat tortilla)
• Dips: bean dips, Hummus, Baba Ghannouj, Toby’e Tofu Pate, Salsa
• Soy chips (e.g. Genisoy soy crisps)
• Lean Cuisine “Spas Cuisine (whole grains)
• Zone Perfect meals (non refridgerated, just microwave), canned shakes
• Amy’s Tofu Vegetable Lasagna
• Pure Fit Bar, Balance Outdoor Bar

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