Group: Specific Diets & Nutrition

Created: 2012/01/01, Members: 72, Photos: 0, Messages: 22762

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Sticky Grocery list for healthy eating
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  • 2005/02/21, 08:36 AM
    Healthy person's Grocery List
    (you may recognize this list, but it has been pointed out that soem people thought it didn't apply to them because of it's original name 'bodybuilder's grocery list')
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    PROTEINS

    Boneless, Skinless Chicken Breast
    Tuna (water packed)
    Fish (salmon, seabass, halibut)
    Shrimp
    Extra Lean Ground Beef or Ground Round (92-96%)
    Venison
    Buffalo
    Ostrich
    Protein Powder
    Egg Whites or Eggs
    Ribeye 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% LeandGround Round)
    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
    Rye Cereal
    Brown Rice
    Farina (Cream of Wheat)
    Multigrain Hot Cereal
    Whole wheat or Spinach Pasta
    Rice (white, jasmine, basmati, Arborio, wild)
    Potatoes (red, baking, new)

    FIBROUS CARBS

    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    String Beans
    Spinach
    Bell Peppers
    Brussels Sprouts
    Cauliflower
    Cabbage
    Celery
    Cucumber
    Eggplant
    Green or Red Pepper
    Onions
    Pumpkin
    Garlic
    Tomatoes
    Zucchini

    FRUIT

    (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

    HEALTHY FATS

    Natural Style Peanut Butter
    Olive Oil or Safflower Oil
    Nuts (peanuts, almonds
    Flaxseed Oil

    DAIRY AND EGGS

    Low-fat cottage cheese
    Eggs
    Low or Non-Fat Milk
    Bottled Water


    CONDIMENTS & SPICES

    Diet Soda
    Crystal Light
    Fat Free Mayonnaise
    Reduced Sodium Soy Sauce
    Reduced Sodium Teriyaki Sauce
    Balsamic Vinegar
    Salsa
    Hot Peppers and Hot Sauce
    Chili powder
    Mrs. Dash
    Steak Sauce
    Sugar Free Maple Syrup
    Chili Paste
    Mustard
    Extracts (vanilla, almond, etc )
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)
  • 2005/02/21, 12:22 PM
    Thank you, this is an excellent list and thanks to other suggestions here at FT, I have implemented many of these items into my shopping already, but I am keeping a print out of this with me at all times!

    --------------
    Veda
    MISERY IS OPTIONAL
    ***When you are up to your ears in trouble, try using the part that is not submerged.
    ***The difference between a dream and a goal is a plan.

    HAVE A GREAT DAY!
  • 2005/02/21, 08:08 PM
    :) It is a shame we don't have an edit function, or I would have edited that a long time ago.

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    If you don't stand for something, you will fall for anything....

    bb1fit@freetrainers.com
  • 2005/02/27, 08:53 PM
    what is bad about deli cuts? do you mean the kind you buy in packs or meat from an actual grocery store deli
  • 2005/02/27, 09:00 PM
    either. they're processed and loaded with sodium.

    --------------
    if you get me started on quentin tarantino films, chances are you won't be able to shut me up.

    excuses are really good for making you fat.

    margarine is a liar who announces, "i am butter!"
  • 2005/02/28, 08:21 PM
    so is it a bad idea to eat a turkey sandwich for lunch every day? i really like it its low fat and has lots of protein
  • 2005/03/01, 09:41 AM
    It all depends on how much you worry about what you are putting into your body. Most deli meats are fuul of nitrates, which are thought to contribute to cancer.

    There is a brand that makes nitrte free deli meat here, called dietz and watson, also i think maybe jenni-o has a turkey that is nitrate free, as people are demanding it more they will rise to the consumer need. Some people are also allergic to nitrates.

    The sodium content is another issue with deli meats. Sodium can really wreak havoc in your body.
    Again - it is up to you how much you want to worry about. If you are not concerned with nitrates, preservatives or high sodium, than a turkey breast sandwich on whole wheat braed with lettuce and tomato is a good lunch item.

    You could get a raw turkey breast and roast it - I have found that cost-wise it really does save you money, you just ne4d to raost it and slice it up for sandwiches.

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    Vision without action is a daydream, Action without vision is a nightmare.
    -- Japanese Proverb --

  • 2005/03/07, 01:26 PM
    So, were oranges left off the fruit list on purpose? If so, what is wrong with them? Just seems kinda funny that grapefruit, lemons, and limes are on the list but oranges are not. Maybe you didn't want to type every fruit that you know of either...:)
  • 2005/05/17, 08:32 PM
    Not all fruits are the greatest sources of food. There are some that are really high and sugar and some that are in a way considered "bad" fruits. (I might get criticised for that one. lol) These include fruits such as watermelon and a couple others that I can't think of right now. Maybe the oranges fall under this categorie. I doubt it though. I know that oranges are a good source of fiber and vitamin C.
    Please correct me if I'm wrong anyone. It's been a great learning experience here on FT and I wouldn't mind learning more.

    DX
  • 2005/05/18, 08:51 AM
    I am sure oranges were left out by accident - they are a good source of nutrients.

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    Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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