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Sample Grocery List

Fruits & Vegetables

Tip: Choose a rainbow of fruits and vegetables

Red : Apples, cherries, watermelon, pomegranates, strawberries, cranberries, raspberries Red bell peppers, tomatoes, red onions, radishes, red beets

Orange : Oranges, apricots, nectarines, cantaloupe Orange bell peppers, carrots, sweet potato, pumpkin

Yellow : Bananas, mangos, peaches Yellow bell peppers, corn, butternut squash

Green : Honeydew melon, green grapes, green apples, kiwi, pears, avocados Broccoli, zucchini, spinach, asparagus, green beans, salad greens, green bell pepper

Blue/Purple : Grapes, plums, blueberries, blackberries, black raspberries, raisins Eggplant, purple cabbage, purple kale

White : White peaches, white nectarines, brown pears Cauliflower, garlic, mushrooms, potatoes

Note: Fresh and frozen produce are the best options, make sure canned produce are in their own syrups with no added sugar (fruits) and with no added salt (vegetables).

Grains & Starches

Tip: Make half your grains whole grains.

Whole wheat pasta Whole grain tortilla
Brown or whole grain rice Whole grain cereals (Cheerios®, Raisin Bran®)
Whole grain bread (2-3 grams of fiber per slice) 
Whole grain English muffin Oatmeal (Steel-cut oats)
Whole grain mini bagel Low-fat granola
Quinoa Whole grain crackers

Dairy

Skim or 1% milk
Low fat yogurt
Low fat cottage cheese
Low fat string cheese
Low fat cheese

Protein

Tip: Choose lean meat cuts.

Lean meat (limit to twice a week)

Beef
look for chuck, sirloin, tenderloin (choose “choice” or “select” instead of “prime”)
Check percentages: 90% or higher for beef products
Ground meats – look for low-fat ground meats
Pork/Lamb – look for tenderloin, loin, chops, leg

White meat from breast, skinless
Fish (not breaded)
Legumes (beans)
Peanut butter (serving size 1-2 tablespoons)
Unsalted nuts: walnuts, almonds, cashews (serving size ¼ cup)
Eggs
Vegetable burger, tofu, or soy alternative

Fats

Tip: Limit to 1-2 teaspoons per meal

Olive or canola oil
Spray margarine or butter
Salad dressing (reduced/low-fat options)
Mayonnaise (reduced/low-fat Miracle Whip®)