Top Shopping Tips
- Always eat before going food shopping.
- Shop when the store is not busy if you can
- Make a Shopping List:
- Plan your meals for the week and think variety, what haven’t you eaten for a while?
- Organize by aisle. Visualize your supermarket and begin grouping together the foods you will find in each aisle.
- Organize by group. Keep all of your fruits, meats and dairies arranged together.
• Make sure you include quantities.
• Try to “shop the perimeter” of fresh foods before going into the aisles of processed foodstuffs.
• Remember when shopping in health food stores that these shops are full of processed junk foods too – keep to your list. - If you are very busy, consider ordering your groceries online and having them delivered. Many of the large supermarket chains offer this service now.
Healthy foods for your shopping list
Vegetables
• Asparagus
• Artichokes
• Avocados
• Abergine
• Beets
• Bell peppers
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Courgette
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Green peas
• Kale
• kolrabi
• Leeks
• Mange Tout
• Mushrooms
• Mustard greens
• Okra
• Olives
• Onions
• Peas
• Potatoes
• Radishes
• Romaine lettuce
• Sea vegetables
• Spinach
• Squash
• Swiss chard
• Tomatoes
• Turnip greens
• Yams
Fruits
• Apples
• Apricots
• Bananas
• Blueberries
• Cantaloupe
• Cranberries
• Figs
• Grapefruit
• Grapes
• Kiwifruit
• Lemon/Limes
• Oranges
• Papaya
• Pears
• Pineapple
• Plums
• Prunes
• Raisins
• Raspberries
• Strawberries
• Watermelon
• And many more!
Fish & Seafood
• Cod
• Halibut
• Salmon
• Scallops
• Tuna (not too much, contaminated)
• Be aware that shellfish are highly contaminated these days.
Poultry & Lean Meats
• Turkey
• Chicken
• Wild meats
• Lamb
• Beef, lean organic
Dairy
• Cheese – goats and Sheep
• Eggs
• Milk, goat
• Sheep’s Yogurt
Beans & Legumes
• Black beans
• Dried peas
• Chickpeas
• Kidney beans
• Lentils
• Lima beans
• Miso
• Navy beans
• Pinto beans
• Soybeans
Nuts & Seeds
• Almonds
• Cashews
• Flaxseeds
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts
Sprouts
• Aduki
• Alfalfa
• Broccoli
• Chickpeas
• Lentils
• Mung beans
• Pumpkin seeds
• Raddish
• Sunflower seeds
• Wheat grass
Grains
• Amaranth
• Brown rice
• Buckwheat
• Corn
• Millet
• Quinoa
Spices & Herbs
• Basil
• Black pepper
• Cayenne pepper
• Chili pepper, dried
• Cilantro/Coriander seeds
• Cinnamon, ground
• Cloves
• Cumin seeds
• Dill
• Ginger
• Mustard seeds
• Oregano
• Parsley
• Peppermint
• Rosemary
• Sage
• Thyme
• Turmeric
Natural Sweeteners
• Agave
• Honey
• Maple syrup
Other Staples
• Green tea
• Soy sauce (tamari)
• Tempeh
• Tofu
• Tamari
• Olive oil, extra virgin
