Monday, 27 November 2017

Colourful Foods: My Healthy Food Shopping List


Eating healthier doesn't have to mean information overload counting calories, tracking cholesterol, or remembering what you had for breakfast.

It's simple if you keep it fresh, real and colourful.

This Everybody's Healthy Food Shopping List is compiled from a list of foods my doctor shared with me.
I've kept all the essentials and eliminated everything else that's recommended a low or moderate use food.

Shopping List


Grains

Spelt
Kamut
Quinoa
Buckwheat
Millet
Brown Rice
Basmati Rice
Semolina Pasta


Seeds and Nuts

Almonds
Walnuts
Pecans
Filberts/Hazelnuts
Macadamia Nuts
Pine Nuts
Sesame Seeds
Flax Seeds
Pumpkin Seeds
Cashew Nuts
Sunflower Seeds
Brazil Nuts


Legumes

String Beans
Romano Beans
Chickpeas
Split Peas
Green Peas
Lentils


Fruits

Currants
Grapes
Kiwifruit
Pear and Chinese Pear
Apple
Papaya
Apricot
Strawberries
Blueberries
Lemon
Cherries
Pineapple
Plum


Herbs and Spices

Sea Salt
Curry, Black & Cayenne Pepper
Paprika
Onion
Garlic
Horseradish
Ginger

Vegetables

Potato with peel
Carrots
Beets
Kohlrabi
Turnip
Celery
Parsley
Parsnip
Rutabaga
Radish
Daikon
Tomato
Avocado
Dill
Parsley
Romaine
Radicchio
Leaf Lettuce
Boston Lettuce
Head Lettuce
Dandelion Greens
Endive, Belgian Endive
Escarole
Arugula
Asparagus
Kale
White and Red Cabbage
Savoy Cabbage
Chinese Cabbage
Bok Choy
Leeks
Squash
Zucchini
Artichoke
Broccoli
Chicory
Cauliflower
Collards
Shiitake & Reishi Mushrooms
Spinach
Okra
Rappini
Snow Peas
Swiss Chard
Brussell Sprouts
Watercress
Water Chestnuts
Seaweed
Fennel


    Meat, Fish, Poultry

    Turkey
    Goose
    Duck
    Quail
    Pheasant
    Lamb
    Goat
    Rabbit
    Veal


    Dairy

    Eggs
    Rice Milk


    Drinks

    Vegetable Juices
    Fruit Juices
    Teas
    Hot Chocolate
    Lemon/Lime water
    Purified Water


    Sugars, Syrups, Sweeteners

    Blackstrap Molasses
    Barley Malt
    Natural Cane Sugar
    Stevia
    Agave
    Apple Butter
    Homemade Preserves


    Sauces & Vinegar

    Mustard
    Miso
    Mayonnaise
    Wine, Balsamic & Rice Vinegar
    Apple Cider Vinegar


    Fats and Oil

    Unsalted Butter
    Olive Oil
    Pumpkin Seed Oil
    Flaxseed Oil
    Sesame Oil

    We've done the typing so you can Copy, Paste, Print or Keep this list in a convenient format.


    Remember


    1. Real Fresh - As close to it's original form so real cheese instead of cheese strings or cheezies.

    2. Minimum Packaging - Keep packaging which means food processing to a minimum. If you like corn have fresh corn on the cob instead of prepackaged corn muffins or corn flakes

    3. Healthy Colour - keeping it colourful is an easy way to remember to include foods that will give you the nutrients to maintain your healthy, balanced, active lifestyle.

    I've also considered that many people are experiencing food allergies.
    For example, negative reactions to wheat are common due to the high gluten content, so this shopping list includes other grain alternatives.

    Of course you'll need to include your unique dietary requirements and if you have any concerns, check with your doctor first.

    Enjoy the colour at the grocery store!


    Find delicious local Greenbelt food and farms at Greenbeltfresh.ca