• FreeTrainers.com Forums
• Specific Diets & Nutrition
• Grocery list for healthy eating

Group: Specific Diets & Nutrition

Grocery list for healthy eating

1 2 of 2 pages

asimmer Posts: 8,201 Joined: 2003/01/07	2005/02/21, 08:36 AM Healthy person's Grocery List (you may recognize this list, but it has been pointed out that soem people thought it didn't apply to them because of it's original name 'bodybuilder's grocery list') -------------------------------------------------------------------------------- PROTEINS Boneless, Skinless Chicken Breast Tuna (water packed) Fish (salmon, seabass, halibut) Shrimp Extra Lean Ground Beef or Ground Round (92-96%) Venison Buffalo Ostrich Protein Powder Egg Whites or Eggs Ribeye Steaks or Roast Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) Top Sirloin (aka Sirloin Top Butt) Beef Tenderloin (aka Filet, Filet Mignon) Top Loin (NY Strip Steak) Flank Steak (Sir Fry, Fajita) Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round) Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts) COMPLEX CARBS Oatmeal (Old Fashioned or Quick Oats) Sweet Potatoes Yams Beans (pinto, black, kidney) Oat Bran Cereal Rye Cereal Brown Rice Farina (Cream of Wheat) Multigrain Hot Cereal Whole wheat or Spinach Pasta Rice (white, jasmine, basmati, Arborio, wild) Potatoes (red, baking, new) FIBROUS CARBS Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine) Broccoli Asparagus String Beans Spinach Bell Peppers Brussels Sprouts Cauliflower Cabbage Celery Cucumber Eggplant Green or Red Pepper Onions Pumpkin Garlic Tomatoes Zucchini FRUIT (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes HEALTHY FATS Natural Style Peanut Butter Olive Oil or Safflower Oil Nuts (peanuts, almonds Flaxseed Oil DAIRY AND EGGS Low-fat cottage cheese Eggs Low or Non-Fat Milk Bottled Water CONDIMENTS & SPICES Diet Soda Crystal Light Fat Free Mayonnaise Reduced Sodium Soy Sauce Reduced Sodium Teriyaki Sauce Balsamic Vinegar Salsa Hot Peppers and Hot Sauce Chili powder Mrs. Dash Steak Sauce Sugar Free Maple Syrup Chili Paste Mustard Extracts (vanilla, almond, etc ) Low Sodium beef or chicken broth Plain or reduced sodium tomatoes sauce, puree, paste)
Vedakathryn Posts: 1,585 Joined: 2004/05/28	2005/02/21, 12:22 PM Thank you, this is an excellent list and thanks to other suggestions here at FT, I have implemented many of these items into my shopping already, but I am keeping a print out of this with me at all times! -------------- Veda MISERY IS OPTIONAL ***When you are up to your ears in trouble, try using the part that is not submerged. ***The difference between a dream and a goal is a plan. HAVE A GREAT DAY!
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/02/21, 08:08 PM :) It is a shame we don't have an edit function, or I would have edited that a long time ago. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
ianakers Posts: 127 Joined: 2005/02/06	2005/02/27, 08:53 PM what is bad about deli cuts? do you mean the kind you buy in packs or meat from an actual grocery store deli
howdiekat Posts: 1,345 Joined: 2003/05/22	2005/02/27, 09:00 PM either. they're processed and loaded with sodium. -------------- if you get me started on quentin tarantino films, chances are you won't be able to shut me up. excuses are really good for making you fat. margarine is a liar who announces, "i am butter!"
ianakers Posts: 127 Joined: 2005/02/06	2005/02/28, 08:21 PM so is it a bad idea to eat a turkey sandwich for lunch every day? i really like it its low fat and has lots of protein
asimmer Posts: 8,201 Joined: 2003/01/07	2005/03/01, 09:41 AM It all depends on how much you worry about what you are putting into your body. Most deli meats are fuul of nitrates, which are thought to contribute to cancer. There is a brand that makes nitrte free deli meat here, called dietz and watson, also i think maybe jenni-o has a turkey that is nitrate free, as people are demanding it more they will rise to the consumer need. Some people are also allergic to nitrates. The sodium content is another issue with deli meats. Sodium can really wreak havoc in your body. Again - it is up to you how much you want to worry about. If you are not concerned with nitrates, preservatives or high sodium, than a turkey breast sandwich on whole wheat braed with lettuce and tomato is a good lunch item. You could get a raw turkey breast and roast it - I have found that cost-wise it really does save you money, you just ne4d to raost it and slice it up for sandwiches. -------------- Vision without action is a daydream, Action without vision is a nightmare. -- Japanese Proverb --
markj77 Posts: 14 Joined: 2005/01/24	2005/03/07, 01:26 PM So, were oranges left off the fruit list on purpose? If so, what is wrong with them? Just seems kinda funny that grapefruit, lemons, and limes are on the list but oranges are not. Maybe you didn't want to type every fruit that you know of either...:)
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/17, 08:32 PM Not all fruits are the greatest sources of food. There are some that are really high and sugar and some that are in a way considered "bad" fruits. (I might get criticised for that one. lol) These include fruits such as watermelon and a couple others that I can't think of right now. Maybe the oranges fall under this categorie. I doubt it though. I know that oranges are a good source of fiber and vitamin C. Please correct me if I'm wrong anyone. It's been a great learning experience here on FT and I wouldn't mind learning more. DX
asimmer Posts: 8,201 Joined: 2003/01/07	2005/05/18, 08:51 AM I am sure oranges were left out by accident - they are a good source of nutrients. -------------- Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
NickListar Posts: 4 Joined: 2005/07/01	2005/07/01, 07:13 AM WOW super list. Need a good list of healthy foods. this would be a good sticky! do you have plans on updating it and such?
ScoobieSTI Posts: 15 Joined: 2005/07/18	2005/07/23, 01:54 AM Everything in moderation. Natural foods, whether high in sugar and low in nutrients shouldn't be shunned, and I don't think that's what she created the list to do. Food is supposed to be enjoyable :) Moderation is the key to enjoying the simple pleasures in life that don't always meet your goals half way. Awesome list by the way. I will definitely add a few things you mentioned to my list! :)
asimmer Posts: 8,201 Joined: 2003/01/07	2005/07/23, 08:29 AM I didn't create the list - bb1fit originated it as "Grocery list for a Bodybuiler' but we discovered that many people thought it didn't apply to them if they weren't bodybuilders. Watermelon is a good source of lycopene. As scoobie said, everything in moderation. -------------- Nurture your mind with great thoughts, for you will never go any higher than you think. Benjamin Disraeli
lVleNaCe Posts: 4 Joined: 2005/10/08	2005/10/08, 11:22 AM This is a great list. It's getting printed out and put to work the next time we go to the super market. Thanks guys & gals.
stellababy Posts: 16 Joined: 2005/10/22	2005/10/23, 11:12 AM This will be really helpful.:big_smile: -------------- quote Marva Collins:\"Excellence is not an act but a habit. The things you do most are the things you will do best.\" :)
stellababy Posts: 16 Joined: 2005/10/22	2005/10/23, 11:12 AM This will be really helpful.:big_smile: -------------- quote Marva Collins:\"Excellence is not an act but a habit. The things you do most are the things you will do best.\" :)
pakbabydoll1087 Posts: 20 Joined: 2005/10/15	2005/10/23, 10:19 PM my dance teacher gave us a list a couple of months ago and acording to her most of those thigs on the list r bad. she said we should not eat a whole bananan. cuz it has way to much sugar! is that true?
amcqugh Posts: 3 Joined: 2005/11/05	2005/11/05, 01:51 AM haha, is your dance teacher trying to make you starve? you can eat a whole banana, just dont drink a whole soda. It is all relative, fruit is really healthy for you and the sugar in it is natural and easy to digest for most people. I dont know you or your dance teacher, but to me it sounds like your teacher is doing what many gymnastics and dance teachers have been doing forever, starve their students, i know, i was a gymnast for 6 years.
	2005/11/17, 07:59 PM awesome list.... I would add Buckwheat to carbs list....very common to russian food but not in America....also black and brown rice are awesome...they are different from the ones listed but are also very good...black rice is somewhat sweet... Avacados are for healthy fats... And I really hate fat free mayo and diet soda...there's just nothing good to them.... pakbabydol it depends on your diet, goals , etc...mostly you should eat fibrous and complex carbs and indeed avoid sugary carbs...although fruits in smaller quantities are still very good for you because they have vitamins and minerals in them which you need...
Mandy_23 Posts: 15 Joined: 2006/01/03	2006/01/29, 10:06 PM this is exactly what i needed! thanx sooo much! im definitely using this the next time i go grocery shopping! its great
mushie Posts: 116 Joined: 2006/02/01	2006/02/09, 12:14 PM Thanks a lot for the list. I'm going to stock up tomorrow and try the Fat Loss Plan that I found on this site. This is fantastic!
mcransom Posts: 8 Joined: 2003/09/07	2006/02/15, 07:41 PM What about Yogurt, I love the stuff.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/02/17, 08:00 AM natural yogurt is very good for you, just avoid the types with lots of added sugar and fillers. -------------- Never, never, never, never give up. - Winston Churchill
MannyMaster Posts: 515 Joined: 2006/02/01	2006/02/20, 04:49 PM Thanks sooo much for this very helpful list!!! -------------- \"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/25, 04:18 PM I really like this list for when I send my husband and the kids to the store, they can pick out what they like, just so long as they get only what's on the list, lol. I was wondering about canteloupe? Is it bad for you? I have been eating more canteloupe, and I really like the taste of it and thought that it was ok to eat.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/25, 04:53 PM Here's a site that bb1 was good enough to bring our way. It's under the "healthiest foods" thread. Here's the link he gave there: http://www.whfoods.com/foodstoc.php#criteria -------------- She sits and wonders why.....no more.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/25, 04:56 PM Sorry, the thread is the "worlds healthiest foods". You can see all you wanna know about canteloupe there. -------------- She sits and wonders why.....no more.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/25, 04:58 PM Ok, I've officially lost it, the thread is "healthiest foods". -------------- She sits and wonders why.....no more.
swee_tee Posts: 76 Joined: 2006/04/20	2006/04/26, 01:30 PM thanks, mojo. I lose it sometimes too, well, most of the time!! lol
Olibobwa Posts: 123 Joined: 2006/06/12	2006/06/21, 02:49 AM How many of each catagory should be eaten daily. I'm a 6" 200lb male looking to lose 20lbs and rip up. I work out 2 days and take a day off, I do 200 pushups and 300 situps each workout. I feel the muscle but need to lose some fat. I quit smoking may of 2005 I weighed 165lbs now I'm finally committed to getting back in shape. All suggestions are welcome. Thanks
kalliegirl Posts: 5 Joined: 2006/06/22	2006/06/29, 12:27 PM ============ Quoting from asimmer: Healthy person's Grocery List (you may recognize this list, but it has been pointed out that soem people thought it didn't apply to them because of it's original name 'bodybuilder's grocery list') ============= You need a grocery list for the picky eater.:)
flogg Posts: 11 Joined: 2005/11/12	2006/08/08, 08:23 AM how about popcorn? how good/bad is it and where does it fit into the list? also, i read somewhere in hear that fruit juices aren't actually all that good for you because of the concentrated levels f sugar and calories they contain, compared to the actual fruit itself. is this true? does this apply to concentrate only or pure juices as well? are there any "bad fruits" which we shud actually steer clear off?
asimmer Posts: 8,201 Joined: 2003/01/07	2006/08/12, 10:31 AM In my opinion, lowfat microwave or air-popped popcorn makes a good snack. It fills you up, has some fiber and is relatively low in calories. Fruit juices are sugary, but the occasional glass of juice is alright. It is better for you to eat a whole piece of fruit, you get fiber and less concentrated sugars, but some people will use juice to get their vitamin c. If you are cutting for weight loss juice is right out. Substitute flavored water or a squeeze of lemon or lime in your water. Bad fruits are the ones that dress in leather and hang out in dark alleys. Steer clear of them.:) How much fruit and what type will depend on your goals and level of dietary rigidity. A healthy diet will include a wide variety if fruits and vegetables. -------------- You don't drown by falling in the water. You drown by staying there.
flogg Posts: 11 Joined: 2005/11/12	2006/08/18, 11:20 AM thanks asimmer. iv had a few scary run in with those type of fruits in the past, i think ill stick to apples!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/08/21, 02:20 PM bump -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/10/02, 11:18 PM What other Vinegars are good to use? Rice, Black, ect. Rice does seem to be the tastiest but it also has sugars in it!
asimmer Posts: 8,201 Joined: 2003/01/07	2006/10/03, 11:35 AM seasoned rice vinegar has sugar in it - look for unseasoned and it shouldn't have sugar. i think most vinegars are fine, you aren't going to use a lot of it as an ingredient and vinegar helps your acid/alkaline balance in your system -------------- We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle
tarouskie Posts: 1 Joined: 2006/11/15	2006/11/16, 10:28 AM as i nuderstand it quinoa is also a very good complete protein? do you agree?
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/18, 10:28 AM http://www.freedomyou.com/recipes/quinoa_recipes.htm Apparently quinoa does have all of the essential aminos in it, so it is a soucre of complete protein. Many people consider quinoa to be a superfood. -------------- There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less. Kurt Hahn
yoeangelayoe Posts: 2 Joined: 2006/12/18	2006/12/18, 02:28 PM good information Thank you all. Juice is good and I do understand the sugars but if you freshly puree your own isnt that just like eating it whole.? I just joined FT first time here. I think all this info is going to help me. Thank you all. I am no bodybuilder just a woman looking to loose weight and firm up some this is so great. Angie:)
shanda822 Posts: 33 Joined: 2007/06/27	2007/06/28, 12:07 PM are pretzels good enough to have for an snack or no??
blanson Posts: 1 Joined: 2007/09/18	2007/09/19, 12:06 AM this kist is exactly what i needed thanks:big_smile:
raerae224 Posts: 36 Joined: 2007/09/20	2007/09/21, 07:13 PM I eat pickles all the time, are they bad for you? I know they're just cucumbers in vinegar... they're pretty much my favorite food. -------------- By believeing passionately in something that still does not exist, we create it. The non-existent is whatever we have not sufficiently desired.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/09/22, 10:27 AM As long as you drink plenty of wate rto help balance the extra sodium, pickles are fine - but sweet pickles are a little high in sugar - stick with dill. I love dill pickles that are spicy! -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
raerae224 Posts: 36 Joined: 2007/09/20	2007/09/22, 08:29 PM Hot pickles are simply the best! I think they're a great snack... but I figured the sodium would make it bad for you. So thanks for the tip! -------------- By believeing passionately in something that still does not exist, we create it. The non-existent is whatever we have not sufficiently desired.
KellisterAS Posts: 1 Joined: 2007/10/25	2007/10/25, 01:35 AM omg... GODSEND! ============ Quoting from asimmer: Healthy person's Grocery List (you may recognize this list, but it has been pointed out that soem people thought it didn't apply to them because of it's original name 'bodybuilder's grocery list') =============
pulledxxtrigger Posts: 2 Joined: 2008/02/04	2008/02/04, 04:54 PM What about Ketchup...?
asimmer Posts: 8,201 Joined: 2003/01/07	2008/02/05, 08:07 AM find a low sugar/ reduced sodium ketchup, or make your own - most ketchups are chock full of both. Ketchup - South Beach Diet Recipe (Phase 1) 87.1 12 oz. tomato paste 12 oz. water 6 oz. white vinegar 5 packets of splenda 1 teaspoon onion powder 1 tablespoon salt (Optional) pinch of cloves, cumin, other spices you might like add all ingredients. Blend until combined. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
asimmer Posts: 8,201 Joined: 2003/01/07	2008/03/11, 08:15 AM That depends on your eating plan and goals. The old food pyramid suggested 6-11 servings whole grains, 5 or more serving fruit and vegetables, 2-3 servings protein foods and sparing amounts of fats... Here is my take on it... Eat a wide variety of fresh fruit and evgetables - in my book you can't overeat fibrous vegetables. Eat whole grains with 2-3 meals a day, Eat a small serving of protein with every meal and snack, and have healthy fats at least twice a day. -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
crd81 Posts: 1 Joined: 2008/03/10	2008/03/10, 09:33 PM This is a great list! Thanks! How many servings should one ideally have per day from each category of food?

1 2 of 2 pages