GROCERY

SHOPPING
GUIDE Make fruits, vegetables, beans and
whole grains the biggest part of every meal.

Fruits and vegetables

  Berries(fresh or frozen)
  Bok choy
Whole grains
  Broccoli   Wild rice or brown rice
  Brussels sprouts   Whole grain pasta
  Cauliflower   Whole grain bread, tortillas or buns
  Edamame Any colorful   Oatmeal
vegetable or   Quinoa Choose whole grains
  Garlic
fruit is a good over processed grains like
  Grapes
choice. white rice and white bread.
  Grapefruit
  Leafy greens
  Oranges Frozen and
  Pears canned are OK. Cooking oils
  Spinach  
Vegetable
Olive oil
oils are healthier
  Romaine lettuce   Canola oil
than butter, lard
  Sweet potatoes
or cooking
  Tomatoes spray.

Look for lean animal protein Beverages

Protein or plant-based protein.   Green or white tea
  Fish
  Water
  Lean chicken or turkey   Coffee Choose beverages with
  Tofu no added sugar, and stay
  Black, red or pinto beans away from fruit juice.
  Garbanzo beans/chickpeas
  Lentils
  Eggs or egg substitutes

Try options that are

Dairy lower in saturated fat.
  Skim milk
  Low-fat cheese
  Dairy alternatives – soy based
foods and nut milks