Shopping List
Here is a checklist that you can use as a guide to making your own grocery list.
Dairy Case
- Fat–free (skim) or reduced–fat (1%) milk
- Fat–free or reduced fat cottage cheese
- Low–fat or reduced–fat cheeses
- Fat–free or light yogurt
- Light or diet margarine
- Eggs/egg substitute
Breads, Muffins, and Rolls
- Bread, bagels or pitas
- Yeast breads (whole wheat, multi–grain, rye, raisin, pumpernickel)
- Corn tortillas (not fried)
- Low–fat tortillas
- Fat–free biscuit mix
- Challah
Cereals, Crackers, Rice, Noodles and Pasta
- Plain cereal, dry or hot
- Low–fat crackers
- Rice
- Pasta (noodles, spaghetti)
- Bulgur, couscous or kasha
- Hominy
- Polenta
- Polvillo
Meat Case
- White meat chicken and turkey (skinless)
- Fish (not battered)
- Beef (round or sirloin)
- Extra lean ground beef
- 95% fat–free lunch meat or low–fat deli meat
Fruit
- Fresh fruit
- Canned fruit (in juice or water)
- Frozen fruits (without added sugar)
- Dried fruit (raisins, craisins, etc.)
Vegetables
- Fresh vegetables
- Canned vegetables (low–sodium or no salt added)
- Frozen vegetables (without added fats)
Beans and Legumes (no–salt added)
- Lentil
- Black beans
- Red/Kidney beans
- Navy beans
- Pinto beans
- Black–eyed peas
- Italian white beans
- Chickpeas/Garbanzo beans
- Dried beans, peas and lentils
Baking Items
- Flour
- Sugar
- Imitation butter (flakes or buds)
- Non–stick cooking spray
- Canned evaporated milk, fat–free or 2%
- Non–fat dry milk
- Cocoa powder, unsweetened
- Baking powder
- Baking soda
- Cornstarch
- Sugar–free gelatin
- Pudding mixes (reduced calorie)
- Angel food cake mix
Frozen Foods
- Fish fillets, unbreaded
- 100% fruit juices (no sugar added)
Condiments, Sauces, Seasonings and Spreads
- Fat–free or low–fat salad dressing
- Mustard
- Ketchup
- Barbecue sauce
- Jam, jelly or honey
- Spices
- Flavored vinegars
- Salsa or picante sauce
- Low–sodium Soy sauce
- Bouillon cubes or granules (low–sodium)
Beverages
- Low–calorie drink mix
- Reduced calorie and/or 100% fruit juice
- Unsweetened iced tea
- Carbonated water
- Water
Nuts and Seeds (unsalted)
- Almonds
- Mixed nuts
- Peanuts
- Walnuts
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds
- Cashews
- Pecans
Fats and Oils
- Soft (tub) margarine
- Low–fat mayonnaise
- Canola oil
- Corn oil
- Olive oil
- Vegetable oil
