The Good Food Grocery List

One of the biggest lifestyle changes for our 8WW participants is re-shaping their eating habits.  We stress that the key to success is planning.  If you plan your meals in advance, knowing exactly what you will need, when at the grocery store, you will be able to stick to your wellness goals and prevent slip ups in your diet.

Your program manual, and the staff at Kambeitz Chiropractic Health & Wellness PC, will be instrumental to your success with the program.  The manual has a complete section about nutrition to learn how to read labels and plan your meals with appropriate portions of fats, carbohydrates and proteins.  There are suggested recipes and recommendations for snacks.

But if you’re like me, there has to be some order to the grocery list, else you’re running from one side of the store to the other to find ingredients for your menu.  Here is a list we have compiled from the Eight Weeks to Wellness Program Manual with recommended foods and ingredients by grocery store department.

Produce

  • Avocado (fat)
  • Sweet potatoes (carbohydrate)
  • Yams (carbohydrate)
  • Spaghetti squash (carbohydrate)
  • Low GI veggies (carbohydrate): arugula, beets, broccoli, carrots, green peas, mushrooms, peppers, tomatoes
  • Low GI fruit (carbohydrate): apples, apricots, blueberries, cantaloupe, cherries, grapefruit, green grapes, kiwi, mango, orange, papaya, peach, pear, pineapple, prunes, strawberries, watermelon
  • Salad: romaine lettuce, cucumbers, carrots, cabbage, beans, onions (carbohydrate)

Frozen Foods

  • Frozen berries
  • Frozen mixed veggies

 

Dairy

  • Eggs (protein)
  • Plain Greek Yogurt (protein)
  • Skim or low fat cottage cheese (protein)
  • Milk: skim, low fat lactaid, plain soy milk, almond milk
  • Fat free or low fat shredded or sliced cheese (protein)

 

Bakery

  • Bread: stone ground whole wheat, pumpernickel, multi 9-grain (carbohydrate)
  • Lite English muffins (carbohydrate)
  • Whole wheat tortillas (carbohydrate)

 

Meat

  • Sandwich meat: low fat ham or turkey (fat & protein)
  • Fish: Tuna, Salmon (fat & protein)
  • Meats: organic grassfed meats; chicken, turkey breast, white lean pork (fat & protein)

 

Dry Packaged Goods

  • Nuts: walnuts, pecans, peanuts, almonds, pistachios (fat)
  • Seeds: flax, sunflower, pumpkin (fat)
  • Whole wheat pasta (carbohydrate)
  • High Fiber Cereal (carbohydrate)
  • Brown Rice (carbohydrate)
  • Basmati (carbohydrate)
  • Quinoa (carbohydrate)
  • Natural peanut butter
  • Bars: Zone, Balance, Luna or Ultrameal
  • Soups: homemade or Campbell Soup Select, Progresso Soup brands, “non-cream”; vegetable, minestrone, lentil
  • Cereals: Muesli, Oatmeal, All Bran (carbohydrate)
  • Canned or Dry Beans: lentil, black, navy, kidney (protein & carbohydrate)

Baking supplies

  • Whole wheat flour (carbohydrate)
  • Truvia or Purvia sweeteners (carbohydrate)

 

Condiments

  • Hummus
  • Annie’s Natural salad dressings
  • Balsamic vinegar
  • Olive or canola oil

 

Drinks

  • Tomato juice
  • Flavored seltzer water
  • Coffee (use Truvia or Purvia sweeteners)
  • Tea (use Truvia or Purvia sweeteners)
A healthy grab from the grocery store, complete with items from our grocery list.

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