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.
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


□ 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)


□ 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


□ 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)


□ 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


□ 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