Group: Specific Diets & Nutrition

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Sticky Grocery list for healthy eating

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asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
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)
Vedakathryn
Vedakathryn
Posts: 1,585
Joined: 2004/05/28
United States
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!

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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!
bb1fit
bb1fit
Posts: 11,105
Joined: 2001/06/30
United States
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
ianakers
ianakers
Posts: 127
Joined: 2005/02/06
United States
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
howdiekat
howdiekat
Posts: 1,345
Joined: 2003/05/22
United States
2005/02/27, 09:00 PM
either. they're processed and loaded with sodium.

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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!"
ianakers
ianakers
Posts: 127
Joined: 2005/02/06
United States
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
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
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 --

markj77
markj77
Posts: 14
Joined: 2005/01/24
United States
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...:)
DX14AG
DX14AG
Posts: 1,055
Joined: 2004/07/22
United States
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
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
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
NickListar
NickListar
Posts: 4
Joined: 2005/07/01
United States
2005/07/01, 07:13 AM
WOW super list. Need a good list of healthy foods. this would be a good sticky! do you have plans on updating it and such?
ScoobieSTI
ScoobieSTI
Posts: 15
Joined: 2005/07/18
United States
2005/07/23, 01:54 AM
Everything in moderation. Natural foods, whether high in sugar and low in nutrients shouldn't be shunned, and I don't think that's what she created the list to do. Food is supposed to be enjoyable :) Moderation is the key to enjoying the simple pleasures in life that don't always meet your goals half way.

Awesome list by the way. I will definitely add a few things you mentioned to my list! :)
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2005/07/23, 08:29 AM
I didn't create the list - bb1fit originated it as "Grocery list for a Bodybuiler' but we discovered that many people thought it didn't apply to them if they weren't bodybuilders.

Watermelon is a good source of lycopene.

As scoobie said, everything in moderation.

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Nurture your mind with great thoughts, for you will never go any higher than you think.

Benjamin Disraeli

lVleNaCe
lVleNaCe
Posts: 4
Joined: 2005/10/08
United States
2005/10/08, 11:22 AM
This is a great list. It's getting printed out and put to work the next time we go to the super market. Thanks guys & gals.
stellababy
stellababy
Posts: 16
Joined: 2005/10/22
United States
2005/10/23, 11:12 AM
This will be really helpful.:big_smile:

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quote Marva Collins:\"Excellence is not an act but a habit. The things you do most are the things you will do best.\"
:)
stellababy
stellababy
Posts: 16
Joined: 2005/10/22
United States
2005/10/23, 11:12 AM
This will be really helpful.:big_smile:

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quote Marva Collins:\"Excellence is not an act but a habit. The things you do most are the things you will do best.\"
:)
pakbabydoll1087
pakbabydoll1087
Posts: 20
Joined: 2005/10/15
United States
2005/10/23, 10:19 PM
my dance teacher gave us a list a couple of months ago and acording to her most of those thigs on the list r bad. she said we should not eat a whole bananan. cuz it has way to much sugar! is that true?
amcqugh
amcqugh
Posts: 3
Joined: 2005/11/05
United States
2005/11/05, 01:51 AM
haha, is your dance teacher trying to make you starve? you can eat a whole banana, just dont drink a whole soda. It is all relative, fruit is really healthy for you and the sugar in it is natural and easy to digest for most people. I dont know you or your dance teacher, but to me it sounds like your teacher is doing what many gymnastics and dance teachers have been doing forever, starve their students, i know, i was a gymnast for 6 years.
2005/11/17, 07:59 PM
awesome list....

I would add Buckwheat to carbs list....very common to russian food but not in America....also black and brown rice are awesome...they are different from the ones listed but are also very good...black rice is somewhat sweet...

Avacados are for healthy fats...

And I really hate fat free mayo and diet soda...there's just nothing good to them....


pakbabydol it depends on your diet, goals , etc...mostly you should eat fibrous and complex carbs and indeed avoid sugary carbs...although fruits in smaller quantities are still very good for you because they have vitamins and minerals in them which you need...
Mandy_23
Mandy_23
Posts: 15
Joined: 2006/01/03
Canada
2006/01/29, 10:06 PM
this is exactly what i needed! thanx sooo much! im definitely using this the next time i go grocery shopping! its great
mushie
mushie
Posts: 116
Joined: 2006/02/01
Canada
2006/02/09, 12:14 PM
Thanks a lot for the list. I'm going to stock up tomorrow and try the Fat Loss Plan that I found on this site.

This is fantastic!
mcransom
mcransom
Posts: 8
Joined: 2003/09/07
United States
2006/02/15, 07:41 PM
What about Yogurt, I love the stuff.
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2006/02/17, 08:00 AM
natural yogurt is very good for you, just avoid the types with lots of added sugar and fillers.

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Never, never, never, never give up.
- Winston Churchill
MannyMaster
MannyMaster
Posts: 515
Joined: 2006/02/01
United States
2006/02/20, 04:49 PM
Thanks sooo much for this very helpful list!!!

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\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
swee_tee
swee_tee
Posts: 76
Joined: 2006/04/20
United States
2006/04/25, 04:18 PM
I really like this list for when I send my husband and the kids to the store, they can pick out what they like, just so long as they get only what's on the list, lol. I was wondering about canteloupe? Is it bad for you? I have been eating more canteloupe, and I really like the taste of it and thought that it was ok to eat.
Mojo_67
Mojo_67
Posts: 1,299
Joined: 2003/09/23
United States
2006/04/25, 04:53 PM
Here's a site that bb1 was good enough to bring our way. It's under the "healthiest foods" thread. Here's the link he gave there:

http://www.whfoods.com/foodstoc.php#criteria


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She sits and wonders why.....no more.
Mojo_67
Mojo_67
Posts: 1,299
Joined: 2003/09/23
United States
2006/04/25, 04:56 PM
Sorry, the thread is the "worlds healthiest foods". You can see all you wanna know about canteloupe there.

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She sits and wonders why.....no more.
Mojo_67
Mojo_67
Posts: 1,299
Joined: 2003/09/23
United States
2006/04/25, 04:58 PM
Ok, I've officially lost it, the thread is "healthiest foods".

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She sits and wonders why.....no more.
swee_tee
swee_tee
Posts: 76
Joined: 2006/04/20
United States
2006/04/26, 01:30 PM
thanks, mojo. I lose it sometimes too, well, most of the time!! lol
Olibobwa
Olibobwa
Posts: 123
Joined: 2006/06/12
United States
2006/06/21, 02:49 AM
How many of each catagory should be eaten daily. I'm a 6" 200lb male looking to lose 20lbs and rip up. I work out 2 days and take a day off, I do 200 pushups and 300 situps each workout. I feel the muscle but need to lose some fat. I quit smoking may of 2005 I weighed 165lbs now I'm finally committed to getting back in shape. All suggestions are welcome. Thanks
kalliegirl
kalliegirl
Posts: 5
Joined: 2006/06/22
Canada
2006/06/29, 12:27 PM


============
Quoting from asimmer:

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')

=============
You need a grocery list for the picky eater.:)
flogg
flogg
Posts: 11
Joined: 2005/11/12
Ireland
2006/08/08, 08:23 AM
how about popcorn? how good/bad is it and where does it fit into the list?
also, i read somewhere in hear that fruit juices aren't actually all that good for you because of the concentrated levels f sugar and calories they contain, compared to the actual fruit itself. is this true? does this apply to concentrate only or pure juices as well?
are there any "bad fruits" which we shud actually steer clear off?
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2006/08/12, 10:31 AM
In my opinion, lowfat microwave or air-popped popcorn makes a good snack. It fills you up, has some fiber and is relatively low in calories.

Fruit juices are sugary, but the occasional glass of juice is alright. It is better for you to eat a whole piece of fruit, you get fiber and less concentrated sugars, but some people will use juice to get their vitamin c. If you are cutting for weight loss juice is right out. Substitute flavored water or a squeeze of lemon or lime in your water.

Bad fruits are the ones that dress in leather and hang out in dark alleys. Steer clear of them.:)

How much fruit and what type will depend on your goals and level of dietary rigidity. A healthy diet will include a wide variety if fruits and vegetables.



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You don't drown by falling in the water. You drown by staying there.
flogg
flogg
Posts: 11
Joined: 2005/11/12
Ireland
2006/08/18, 11:20 AM
thanks asimmer. iv had a few scary run in with those type of fruits in the past, i think ill stick to apples!
7707mutt
7707mutt
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Joined: 2002/06/18
United States
2006/08/21, 02:20 PM
bump


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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!

7707mutt@freetrainers.com
SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2006/10/02, 11:18 PM
What other Vinegars are good to use? Rice, Black, ect.

Rice does seem to be the tastiest but it also has sugars in it!
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2006/10/03, 11:35 AM
seasoned rice vinegar has sugar in it - look for unseasoned and it shouldn't have sugar.

i think most vinegars are fine, you aren't going to use a lot of it as an ingredient and vinegar helps your acid/alkaline balance in your system

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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
tarouskie
tarouskie
Posts: 1
Joined: 2006/11/15
Canada
2006/11/16, 10:28 AM
as i nuderstand it quinoa is also a very good complete protein? do you agree?
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
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2006/11/18, 10:28 AM
http://www.freedomyou.com/recipes/quinoa_recipes.htm

Apparently quinoa does have all of the essential aminos in it, so it is a soucre of complete protein.

Many people consider quinoa to be a superfood.

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There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less.
Kurt Hahn
yoeangelayoe
yoeangelayoe
Posts: 2
Joined: 2006/12/18
United States
2006/12/18, 02:28 PM
good information Thank you all. Juice is good and I do understand the sugars but if you freshly puree your own isnt that just like eating it whole.? I just joined FT first time here. I think all this info is going to help me. Thank you all. I am no bodybuilder just a woman looking to loose weight and firm up some this is so great. Angie:)
shanda822
shanda822
Posts: 33
Joined: 2007/06/27
United States
2007/06/28, 12:07 PM
are pretzels good enough to have for an snack or no??
blanson
blanson
Posts: 1
Joined: 2007/09/18
United States
2007/09/19, 12:06 AM
this kist is exactly what i needed thanks:big_smile:
raerae224
raerae224
Posts: 36
Joined: 2007/09/20
United States
2007/09/21, 07:13 PM
I eat pickles all the time, are they bad for you? I know they're just cucumbers in vinegar... they're pretty much my favorite food.

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By believeing passionately in something that still does not exist, we create it.
The non-existent is whatever we have not sufficiently desired.
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2007/09/22, 10:27 AM
As long as you drink plenty of wate rto help balance the extra sodium, pickles are fine - but sweet pickles are a little high in sugar - stick with dill. I love dill pickles that are spicy!

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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle


raerae224
raerae224
Posts: 36
Joined: 2007/09/20
United States
2007/09/22, 08:29 PM
Hot pickles are simply the best! I think they're a great snack... but I figured the sodium would make it bad for you. So thanks for the tip!

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By believeing passionately in something that still does not exist, we create it.
The non-existent is whatever we have not sufficiently desired.
KellisterAS
KellisterAS
Posts: 1
Joined: 2007/10/25
United States
2007/10/25, 01:35 AM
omg... GODSEND!

============
Quoting from asimmer:

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')

=============
pulledxxtrigger
pulledxxtrigger
Posts: 2
Joined: 2008/02/04
United States
2008/02/04, 04:54 PM
What about Ketchup...?
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2008/02/05, 08:07 AM
find a low sugar/ reduced sodium ketchup, or make your own - most ketchups are chock full of both.

Ketchup - South Beach Diet Recipe (Phase 1)
87.1

12 oz. tomato paste
12 oz. water
6 oz. white vinegar
5 packets of splenda
1 teaspoon onion powder
1 tablespoon salt
(Optional) pinch of cloves, cumin, other spices you might like
add all ingredients. Blend until combined.





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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle


asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2008/03/11, 08:15 AM
That depends on your eating plan and goals. The old food pyramid suggested 6-11 servings whole grains, 5 or more serving fruit and vegetables, 2-3 servings protein foods and sparing amounts of fats...

Here is my take on it...
Eat a wide variety of fresh fruit and evgetables - in my book you can't overeat fibrous vegetables. Eat whole grains with 2-3 meals a day, Eat a small serving of protein with every meal and snack, and have healthy fats at least twice a day.

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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach

crd81
crd81
Posts: 1
Joined: 2008/03/10
Canada
2008/03/10, 09:33 PM
This is a great list! Thanks! How many servings should one ideally have per day from each category of food?
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