Diggy_Dat_Niggy
02-02-08, 10:43 AM
Here are some things you can pick and choose from to buy in the market to take away some guess work
heres a nutrient database
http://www.bodybuilding.com/fun/nutrient.htm
Suggestions For A Healthy Grocery Shopping List
-> Proteins:
* Boneless, Skinless Chicken Breast
* Tuna (water packed), or White Meat Chicken (water packed)
* Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Protein Powder
* Egg Whites or Eggs
* Rib eye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
* Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
-> Complex Carbs:
* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Ezekiel Bread (frozen healthy section of Kroger's)
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta (Whole Wheat)
* Rice (jasmine, basmati, Arborio, wild, brown)
* Potatoes (red, baking, new)
* Kashi Low Sugar Cereals (less than 6 grams of sugar)
* Whole Wheat Pita (Low Carb Variety - Joseph's Pita Bread)
* Carbdown Flatbread (Wal-Mart)
* Corn Tortillas
* Whole Wheat Pasta
* Rice Cakes (lightly salted only)
-> Fibrous Carbs & Vegetables (Fresh First, Frozen Second, Canned Last Choice):
* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
* Broccoli
* Asparagus
* String Beans
* Black Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
* Mushrooms
* Pickles
* Cabbage
* Sprouts
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Squash
* Pumpkin
-> Fruit:
* Berries (blueberries and raspberries)
* Lemons or Limes
* Melons (not watermelon)
* Grapefruit
* Apples
* Dates
* Grapes
* Oranges
* Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
* No dried fruits, including raisins (loaded with sugar)
-> Healthy Fats:
* Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
* Olive Oil or Safflower Oil
* Nuts (peanuts, almonds)
* Flaxseed Oil
* Avocado
-> Dairy & Eggs:
* Low-fat or Fat-free cottage cheese
* Eggs
* Low or Non-Fat Milk
* Non-fat yogurt (look for low sugar only)
* Fat free String Cheese
* Fat free Cream Cheese
-> Beverages:
* Bottled Water
* Iced Tea (decaf)
* Coffee (decaf)
* Diet Soda
* Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes
-> Condiments & Misc.
* Fat Free Mayonnaise (on occasion)
* Ketchup (Heinz One Carb brand only)
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Balsamic or Raspberry Vinaigrette (Farm Grove)
* Salsa or Fresh Pico De Gallo
* Splenda
* Steak Sauce
* Sugar Free or Low Carb Ketchup
* Sugar Free Maple Syrup
* Sugar Free Jelly (Polaner or Smuckers)
* Chili Paste
* Tomato Paste (low sugar)
* Mustard (yellow or Dijon)
* Extracts (vanilla, almond, etc)
* Low Sodium fat free beef or fat free chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
* Worcestershire Sauce
* Fat free cooking spray
* Sugar Free Applesauce for baking
-> Herbs & Spices:
* Chili powder
* Mrs. Dash (all varieties)
* McCormick's (all varieties)
* Butter Buds
* Cinnamon
* Allspice
* Basil
* Bay leaf
* Onion Powder
* Garlic Powder
* Dill
* Ginger
* Sage
* Rosemary
* Paprika
* Thyme
* Oregano
* Curry Powder
* Red Pepper
* Marjoram
* Tarragon
* Dry Mustard
* Cumin
* Saffron
* Nutmeg
* Pumpkin Pie Spice
* Black Pepper
-> Other Items to Purchase:
* Fat-Free Cool Whip
* Sugar Free Jell-O
* Sugar Free Popsicles
* DaVinci Gourmet Sugar Free Syrups (www.davincigourmet.com - my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
* Tacori Sugar Free Syrups (World Market)
heres a nutrient database
http://www.bodybuilding.com/fun/nutrient.htm
Suggestions For A Healthy Grocery Shopping List
-> Proteins:
* Boneless, Skinless Chicken Breast
* Tuna (water packed), or White Meat Chicken (water packed)
* Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Protein Powder
* Egg Whites or Eggs
* Rib eye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
* Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
-> Complex Carbs:
* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Ezekiel Bread (frozen healthy section of Kroger's)
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta (Whole Wheat)
* Rice (jasmine, basmati, Arborio, wild, brown)
* Potatoes (red, baking, new)
* Kashi Low Sugar Cereals (less than 6 grams of sugar)
* Whole Wheat Pita (Low Carb Variety - Joseph's Pita Bread)
* Carbdown Flatbread (Wal-Mart)
* Corn Tortillas
* Whole Wheat Pasta
* Rice Cakes (lightly salted only)
-> Fibrous Carbs & Vegetables (Fresh First, Frozen Second, Canned Last Choice):
* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
* Broccoli
* Asparagus
* String Beans
* Black Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
* Mushrooms
* Pickles
* Cabbage
* Sprouts
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Squash
* Pumpkin
-> Fruit:
* Berries (blueberries and raspberries)
* Lemons or Limes
* Melons (not watermelon)
* Grapefruit
* Apples
* Dates
* Grapes
* Oranges
* Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
* No dried fruits, including raisins (loaded with sugar)
-> Healthy Fats:
* Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
* Olive Oil or Safflower Oil
* Nuts (peanuts, almonds)
* Flaxseed Oil
* Avocado
-> Dairy & Eggs:
* Low-fat or Fat-free cottage cheese
* Eggs
* Low or Non-Fat Milk
* Non-fat yogurt (look for low sugar only)
* Fat free String Cheese
* Fat free Cream Cheese
-> Beverages:
* Bottled Water
* Iced Tea (decaf)
* Coffee (decaf)
* Diet Soda
* Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes
-> Condiments & Misc.
* Fat Free Mayonnaise (on occasion)
* Ketchup (Heinz One Carb brand only)
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Balsamic or Raspberry Vinaigrette (Farm Grove)
* Salsa or Fresh Pico De Gallo
* Splenda
* Steak Sauce
* Sugar Free or Low Carb Ketchup
* Sugar Free Maple Syrup
* Sugar Free Jelly (Polaner or Smuckers)
* Chili Paste
* Tomato Paste (low sugar)
* Mustard (yellow or Dijon)
* Extracts (vanilla, almond, etc)
* Low Sodium fat free beef or fat free chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
* Worcestershire Sauce
* Fat free cooking spray
* Sugar Free Applesauce for baking
-> Herbs & Spices:
* Chili powder
* Mrs. Dash (all varieties)
* McCormick's (all varieties)
* Butter Buds
* Cinnamon
* Allspice
* Basil
* Bay leaf
* Onion Powder
* Garlic Powder
* Dill
* Ginger
* Sage
* Rosemary
* Paprika
* Thyme
* Oregano
* Curry Powder
* Red Pepper
* Marjoram
* Tarragon
* Dry Mustard
* Cumin
* Saffron
* Nutmeg
* Pumpkin Pie Spice
* Black Pepper
-> Other Items to Purchase:
* Fat-Free Cool Whip
* Sugar Free Jell-O
* Sugar Free Popsicles
* DaVinci Gourmet Sugar Free Syrups (www.davincigourmet.com - my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
* Tacori Sugar Free Syrups (World Market)