Joy's Grocery List for a Healthy New Year
Stock these healthy staples in your house and you'll always be able to whip together quick, easy, and slimming meals.
PRODUCE
Choose your favorites!
All fresh vegetables and fruits are packed with nutrition, but these are great
options any time of year:
□ Apples
□ Avocado
□ Bananas
□ Bell
peppers
□ Broccoli
□ Brussels sprouts
□ Carrots
□ Celery
□ Clementines
□ Cauliflower
□ Grapefruit
□ Grape/cherry
tomatoes
□ Grapes
□ Green
beans
□ Leafy
greens (spinach, kale, chard, etc.)
□ Lettuce
□ Mushrooms
□ Onions
□ Oranges
□ Pears
□ Snow
peas
□ Spaghetti
squash
□ Sugar
snap peas
□ Summer
squash
□ Tangerines
□ Tofu
□ Zucchini
MEAT/SEAFOOD
□ Fish
fillets (salmon, cod, halibut, haddock, sole, tilapia, etc.)
□ Ground
turkey and chicken (at least 90% lean)
□ Pork
tenderloin
□ Scallops
□ Shrimp
□ Skinless
chicken (breasts, thighs)
DRY GOODS
□
Beans, canned
(preferably low-sodium or no-salt-added)
□
Broth, low-sodium or
no-salt-added
□ Brown rice
□ Dried
herbs and spices
□ Healthy
cooking oils (olive, canola, grapeseed)
□ Healthy
snacks (whole-grain crackers, granola bars, rice cakes, etc.)
□ Lentils
(dry bagged)
□ Marinara
sauce
□ Natural
applesauce (with no added sugar)
□ Nut
butters (peanut, almond, etc.)
□ Nuts
(raw or roasted)
□ Oatmeal
□ Pumpkin
puree, canned (NOT pumpkin pie mix)
□ Quinoa
□ Salad
dressings (50 calories or less per 2 Tbsp. serving)
□ Seeds
(sunflower in shell, pumpkin, chia, flax)
□ Soups,
canned or boxed, low-sodium (lentil, black bean, minestrone, hearty vegetable,
etc.)
□ Tomatoes,
canned (preferably no-salt-added)
□ Vinegars
(balsamic, red wine, etc.)
□ Whole-grain
cereals (ideally more than 3 grams fiber, no more than 8 grams sugar per serving)
□ Whole-grain pastas
DAIRY/REFRIGERATED CASE
□
Cheese,
reduced-fat (block and bagged shredded varieties)
□ Cottage
cheese, low-fat
□ Eggs
□ Egg
substitute/egg whites (in carton)
□ Hummus
□ Milk
(skim or 1% cow’s milk, soy milk, or unsweetened almond milk)
□ Ricotta
cheese, part-skim
□ String
cheese
□ Yogurt,
nonfat (Greek or regular; plain or flavored)
FROZEN FOODS
□ Edamame
in the pod
□ Frozen
fruits, i.e. berries, cherries, peaches, mango (no added sugar)
□ Frozen
shrimp/fish fillets
□ Frozen
vegetables (no added salt, sauce, etc.)
□ Turkey/veggie
burgers
□ Whole-grain
waffles
BREADS
□
Whole-grain
bread (ideally 70 calories or less per slice)
□ Whole-grain
sandwich thins
□ Whole-grain
wraps (100 calories or less)
□ Whole-wheat
mini pitas (about 70 calories)
More From Joy:
12 Skinny Foods to Help You Slim Down Fast
Joy's Gluten-Free Shopping List
10 Must-Have Foods for the Fridge
10 Fat-Fighting Foods for the Freezer