Healthy Food List

My grocery list:

Meat and Seafood

  • Skinless chicken or turkey
  • Ground turkey or chicken or beef
  • Beef (look for lean cuts)
  • your favorite seafood (I like tuna in the pouch)
  • Reduced-sodium lunch-meat

Oils, Sauces, Salad Dressings, and Condiments

  • Tomato sauce
  • Mustard
  • Barbecue sauce
  • Red-wine vinegar
  • Salsa
  • Extra virgin olive oil, canola oil, nonfat cooking spray
  • Hot pepper sauce
  • Light mayonnaise
  • Low sugar ketchup

Cereals and Breakfast Foods

  • Whole-grain or multigrain cereals
  • Steel-cut or instant oatmeal
  • Whole-grain cereal bars

I buy cereals and cereal bars that are high in fiber and low in sugar. I use berries, dried fruit, or nuts to add sweetness to my cereal.  I also add a scoop of protein powder to my oatmeal often.

Soups and Canned Goods

  • Low-sodium soups and broths
  • Beans (I eat a lot of beans)
  • Vegetables
  • Fruit

Look for lower-sodium varieties.

I make sure the canned fruit is  packed in juice rather than syrup.

Frozen Foods

  • Frozen vegetables:
  • Frozen fruit:  (without added sugar)
  • Pre-portioned, low-fat ice cream or frozen yogurt  (I love the Halo ice cream)

Dairy, Cheese, and Eggs

  • Skim or low-fat milk or soymilk
  • Fat-free or low-fat greek yogurt
  • Fat-free or low-fat cottage cheese
  • Low-fat cheese or string cheese snacks
  • Eggs or egg substitutes


  • Fresh Fruit: Buying in season and buying locally grown fruit and vegetables can save you money and they taste better.
  • Vegetables:  I eat a variety of colorful fruits and vegetables to get the most nutrients, and I often buy pre-cut fruits and veggies.

Bakery and Bread

  • Whole wheat bread, pita pockets, and English muffins
  • Whole-grain flour tortillas

I don’t eat a lot of bread, but when I do look for whole-grain breads that contain at least 3 to 4 grams of fiber,  have “whole wheat” or “whole wheat flour” as the first ingredient on the label.


  • Whole-grain crackers
  • Dried fruit: apricots, figs, prunes, raisins, cranberries
  • Nuts: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
  • Peanut butter, almond, or soy butter
  • Hummus
  • Dark chocolate




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Before starting any new diet and exercise program please check with your doctor.