this list is also part of my nutrition plan. these are the foods that you should be eating on a daily basis if your goal is to improve your health, lose weight or built muscle.
if it's not on this list, you should probably not be eating it! however, i'm sure that i've probably forgot to write down sth, so if you have any doubts or additions, please, let me know.
FRUITS buy organic or from local farmers. Here are just some of the fruits, any type of fruit is a good pick.
Apples
Unsweetened apple sauce
Blueberries
Bananas
Oranges
Raspberries
Berries
Nectarines
Plums
Grapes
Peaches
Cantaloupe
Honeydew
Grapefruit
VEGETABLES (fibrous or free food)
Asparagus
Broccoli
Okra
Cauliflower
Green beans
Brussel sprouts
Cucumber
Squash
Collard greens
Mushrooms
Zucchini
Lettuce
Salads
Pepper, green or red
Spinach
Kale
Alfalfa sprouts
Arugula, raw
Celery, raw
Swiss chard, raw
Garlic, fresh
Leeks
Onion, red
Scallion
Watercress
OTHER VEGETABLES (any veggie is an excellent choice, here are just the most common)
Artichoke
Beets, raw
Bok choy
Carrots, raw
Eggplant
Peas
Pumpkin
Radiche
Tomatoes
Vegetables, mixed, fresh or frozen (plain veggies)
STARCHY VEGETABLES & LEGUMES
Beans (adzuki, black, red kidney, garbanzo, navy, pinto), canned (no more than 3 ingredients)
Black eye peas, canned or frozen
Cassava
Chickepas
Corn, canned, unsweetened!
Lentils
Lima beans, canned
Peas, split, green
Plantains
Potato (red, sweet)
Pumpkin, canned
Quinoa
Yam
HERBS & SPICES (salt-free)
Garlic
Basil
Cinnamon
Cumin
Vanilla extract
Mint
Nutmeg
Oregano
Paprika
Hot pepper flakes
Parsley
Rosemary
Thyme
Ginger
Mixed spices
BEVERAGES
Coconut water
Coffee
Water
Vegetable juice, sugar-free
Tea, bags
Kombucha
Almond milk
Flaxseed milk
LEAN PROTEIN
Beef, ground 90-95% lean
Beef steak/sirloin/tenderloin/… (lean)
Buffalo, steak (lean)
Chicken breast, 99% lean (canned, ground, meat)
Clams, raw
Egg whites
Eggs, whole
Fish, all kinds
Lobster
Lamb, loin
Pork tenderloin
Prawns
Oysters
Protein powder (casein, hemp, whey)
Scallops
Sardines (fresh, canned in water)
Salmon (wild Alaskan, burgers, canned)
Shrimp
Squid
Turkey breast, 99% lean (ground, meat)
FATS, OILS, NUTS & SEEDS
Avocado
Almonds, raw
Almond butter, natural unsweetened
Brazil nuts
Butter, regular
Cashews
Coconut oil, extravirgin
Coconut, fresh
cocoa, unsweetened
Chia seeds
Flaxseed oil, supplement
Flaxseeds
Hazelnuts
Hemp seeds
Macadamia nuts
Mayonnaise, light or fat-free
Peanuts, raw
Peanut butter, natural, unsweetened
Pecans
Pistachios
Pumpkin seeds, roasted
Olives, kalamata or green
Olive oil, extravirgin
Salad dressing, olive oil& vinegar
Salad dressing, balsamic vinegar & olive oil
Sesame oil
Sesame seeds
Tahini
Sunflower seeds
Walnuts
BREAD, CEREAL, PASTA
Amaranth, whole grain
barley
Bread, whole wheat, rye, buckwheat, ezekiel
Bulgur, whole grain
Bulgur, hot cereal, unflavored
Couscous, whole wheat
Cream of buckwheat, rice, rye, wheat, unfalvored
Shredded wheat cereal (plain), unflavored, plain
Kamut, whole grain
Millet, whole grain
Muesli (unsweetened)
Oatmeal, steel-cut, old-fashioned (sugar-free, plain), unflavored, plain
Oat bran, unflavored, plain
Pasta, 100% whole grain or spelt
Quinoa
Rice cakes, brown rice, plain
Rice, brown, wild, black, basmati
Tortilla (multi-grain, whole wheat, Ezekiel, spelt, low fat)
DAIRY
Milk, skim, 1%, 2% low fat
Cheese, low fat (cheddar, feta, mozzarella, Parmesan, Swiss)
Cream cheese, non fat
Cottage cheese, non fat, 2%, 1% low fat
Sour cream, low fat, non fat
yogurt, low fat, plain
greek yogurt, =% fat or low fat, plain
DRESSINGS & SWEETENERS
Balsamic vinegar
Cider vinegar
Agave
Oragnic honey or Manuka
Mustard
Stevia
Seal salt, iodized
Baking powder
Cream of tartar
Baking soda
#groceryshoppinglist #eathealthy #healthyfoods
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