Healthy food shopping ideas

To help you make healthy eating a priority, you’ll need to be organized. Plan your menu for the week and take this
general list to the store for ideas on what to buy. Having it with you will help you make healthier choices, stock your
pantry with the right foods, and prevent impulse buying.
Fruit: Aim for two to three fruits each day. Buy at least two Meat: Try to limit red meat to no more than one to two
different fruits each week. servings per week. Avoid cured and processed meats like ham,
• apples • grapes • peaches hot dogs, and many lunch meats, and choose lean cuts of
• bananas • kiwi • pears uncured meats instead.
• blueberries • melons • strawberries • lean beef: top round, flank, rump roast
• grapefruit • oranges • pork: tenderloin

Grains: Choose a whole-grain variety whenever possible. Dairy: Use small to moderate amounts of nonfat or low-fat
• bread (whole-grain; the first ingredient should list the dairy—mostly as a topping or in a side dish.
word “whole”) • cheese (low-fat, part skim, • milk (nonfat or skim)
• cereal (choose cereals with 5 grams or more of fiber and 1% cottage cheese) • yogurt (low-fat or
fewer than 5 grams of sugar per serving) • eggs nonfat, plain)
• flour (whole-wheat; may be white or brown in color)
Beverages: Beverages may not be as satiating as solid food
• oatmeal (old-fashioned rolled oats or steel-cut oats)
and can contribute to weight gain. In general, stick with drinks
• pasta or noodles (whole-wheat) that are low in calories and have no added sugar. Fruit juice has
• rice (brown), quinoa, or farro as many calories from sugar as soda, so keep servings small.
• tortillas (whole-grain) • bottled water • seltzer • tomato or veg-
• coffee • tea etable juice
Vegetables: Eat at least 3 to 4 cups of vegetables each day.
• fruit juices (low-sodium)
Variety can make food more interesting and delicious. Buy at
least two different vegetables each week. Oils
• asparagus • green beans • ready-to-eat • canola oil • peanut oil • sesame oil
• beets • greens: chard, veggie snacks: • olive oil • safflower oil
• bok choy collards, kale, carrots, celery,
radishes Spices and other seasonings
• broccoli leeks, rabe
• balsamic vinegar • dill • pepper
• Brussels sprouts • lettuce: bibb, red, • spinach • basil • garlic • peppercorns
• cabbage romaine • squash: acorn,
(fresh or dried) • ginger • poultry seasoning
• carrots • mushrooms butternut, yellow, • bay leaves • mint leaves • rosemary
• cauliflower • onions, shallots zucchini • chives • oregano • salsa
• celery • peas, pea pods • sweet potatoes • cinnamon • parsley • thyme
• peppers: green, or yams • curry powder (fresh or dried) (fresh or dried)
• cucumber
red, yellow • tomatoes
• eggplant
Frozen foods
Nuts and seeds: Eat small amounts of unsalted nuts and • egg substitutes • veggie burgers
seeds as snacks or sprinkle them on top of salads or casseroles. • fruit, such as berries • whole-grain waffles
• almonds, cashews, hazelnuts, peanuts, pecans, • vegetables (no added sauces)
pistachios, walnuts Canned goods
• peanut butter, almond butter • beans (low-sodium, or rinse • tomatoes, tomato paste,
• pumpkin seeds, sunflower seeds to reduce sodium) tomato sauce (no added
Fish and poultry: Choose fish or poultry daily. Canned fish • broths (low-sodium, low-fat) salt)
• evaporated skim milk • vegetables (bamboo shoots,
and poultry tend to be high in sodium unless you choose
low-sodium products or rinse the salt away before eating. • spaghetti or pasta sauce beets, mushrooms, roasted
• canned fish (low-sodium): salmon, sardines, tuna (low-sodium with less than red peppers, water chest-
• chicken (skinless or remove skin) 5 grams of sugar) nuts; rinse to reduce sodium)
• fresh fish: cod, haddock, halibut, salmon, scrod, tuna Staples
• shellfish: crab, mussels, oysters, shrimp • mustard • tub margarine • vinegar
• turkey (skinless) (no trans fat)

18 The Harvard Medical School 6-Week Plan for Healthy Eating  w w w.h ealt h .ha r va r d.e du