Printable Grocery List
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Just choose snacks that are healthier, such as: □ Dark chocolate □ Baked tortilla chips □ Salsa □ Almonds or walnuts □ Whole-grain baked crackers □ 100-calorie snack packs □ Graham crackers □ High-fiber cereal bars □ Reduced-fat microwaveable popcorn Baking goods aisle These are some good choices from the baked goods aisle: □ Nonstick cooking spray □ Fat-free muffin mix □ Whole-wheat flour □ Yeast □ Reduced-sugar maple syrup □ Olive oil □ Low-fat, all-purpose baking mix □ Raisins □ Vinegar (try apple cider or red-wine vinegar) □ Cooking wine (red or white) □ Old-fashioned rolled oats □ Herbs and spices—if you are an avid cook you will want to keep a larger collection, but if you do not cook much, at least get some: – Lemon pepper seasoning – Cinnamon – Black pepper – Italian seasoning Beverage aisle Some popular choices from the beverage aisle include: □ Sugar-free hot chocolate mix □ Reduced-sugar fruit juice □ 100 real fruit juice □ Tea □ Reduced-sodium vegetable juice Grain aisles These items can help you make healthful meals: □ Whole-grain pasta □ Brown rice □ Couscous □ Barley □ Bulgur □ Spelt □ Whole-grain, reduced-calorie English muffins □ Whole-wheat tortillas Canned food aisles The following foods are good to keep on hand in your pantry: □ Stewed tomatoes □ Low-sodium spaghetti sauce □ Beans – Black beans – Chickpeas – Cannellini beans – Kidney beans – Your favorite bean □ Olives □ Sun-dried tomatoes in oil □ Canned chicken, salmon, and/or tuna □ Peanut butter □ Low-sodium soups □ Chunky applesauce Condiment aisle The following items are good alternatives to standard condiments, which have more fat and/or sodium: □ Low-sodium soy sauce □ Reduced-fat mayonnaise □ Reduced-fat tartar sauce □ Low-fat or fat-free salad dressings Frozen food aisles The frozen food aisles have many healthful choices, including: □ Low-fat ice cream or Popsicles® □ Vegetables □ Black-bean burgers or other soy “meat” products □ Whole-grain waffles □ Vitalicious® VitaMuffins™ (if y
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