The Ultimate Grocery List
Vegetables
- Red peppers
- Cucumbers
- Tomatoes
- Baby carrots
- Shredded carrots
- Celery
- Romaine lettuce
- Red onions
Fresh Fruits
- Tangerines
- Oranges
- Apples
- Grapes
- Kiwi
- Berries if in season, frozen if not
- Peaches
Frozen Foods
- Small peas
- Corn
- Grilled chicken strips
- Frozen berries (if not available as fresh)
- Edamame
- Mini bagels—try to get whole wheat or whole grain
Canned Fruit/Vegetables
- Unsweetened apple or raspberry sauce in a cup
- Water chestnuts
- Chickpeas
Canned/Jarred Foods
- Tuna fish (chunk light) in water
- Black bean (or other) bean spread
- Salsa
- Pasta sauce
Cereals
- Granola bars—make sure you choose ones that are low fat, low sugar and high in fiber
- Oat cereal, whole grain
- Low-fat granola
- Flax seed meal—this needs to be refrigerated once you get home
- Wheat germ
Cookies/Crackers
- Pretzels
- Low-fat fruit bar cookies
- Fig bar cookies
- Honey graham crackers
- Whole wheat crackers
- Bear-shaped graham cracker snacks, any flavor
- Gingersnaps
- Vanilla wafers
Condiments/Salad Dressings/Spices
- Olive oil
- Low-fat red wine vinaigrette
- Low-fat Caesar dressing
- Barbecue sauce
- Satay sauce—peanut sauce may be found in Asian ethnic food aisle
- Low-fat mayonnaise
- Coarse salt
- Garlic powder
- Oregano
Pastas
- Whole wheat pasta spirals (fusilli)
- Whole wheat rigatoni
- Make sure the word “whole” is in the top three ingredients (“whole wheat,” “whole grain”). If your children balk at eating whole wheat pasta, do a 50/50 mix with regular Semolina.
Breads
- Whole wheat/whole grain bread—make sure first ingredient is “whole” and has at least 3 grams of fiber per serving
- Croutons
- Pita bread, whole wheat if possible
- Whole wheat or whole grain crusty roll
- Store bread in the freezer until needed
Jams/Nut Spreads
- Peanut butter—try to buy natural peanut butter or one with no added oils.
- Almond butter
- Jam—raspberry, strawberry, blueberry, blackberry, apricot…whichever your family likes, just make sure there are no artificial sweetners added
Dairy/Refrigerated Goods
- Individual string cheese
- Low-fat mozzarella
- Cheddar cheese
- Parmesan cheese
- Low-fat vanilla yogurt
- Low-fat plain yogurt, Greek style if available
- Low-fat or skim milk
- Whole wheat tortilla
- Feta cheese
- Hummus
- Pesto sauce
Deli Case
- Oven-roasted turkey
Nuts/Dried Fruit
- Raisins
- Dried cranberries
- Unsalted peanuts or almonds
Baking Aisle
- Chocolate chips
- Cocoa powder—sweetened, for chocolate milk
- Pure vanilla extract
Snacks Foods
- Low-fat tortilla chips
- Low-fat popcorn or popcorn kernels you can pop yourself
Beverages
- Water bottles, nothing added
- Sparkling water
- No-calorie flavored seltzer
- 100 percent fruit juices
- Buy a thermos to put ice water in for packed lunches or snacks
