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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


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


Tip: Choose lean meat cuts.

Lean meat (limit to twice a week)

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)
Vegetable burger, tofu, or soy alternative


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®)