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Old 08-15-2009, 04:09 PM   #1
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Default Grocery Staples

I am going to do the grocery shopping for the next two weeks and have decided that I need to make a list and stick to it when I'm at the store. I have never been good at picking "healthy" foods, so I thought I would ask for a little help from you all. What are some of the healthy items you wouldn't be able to go without?
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Old 08-15-2009, 04:14 PM   #2
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Brown Rice
Wheat pasta
Black beans
fresh veggies (red, yellow, orange bell peppers, jalapenos, green leaf lettuce, sweet potato)
fresh fruit (strawberries, apples, bananas, blueberries, cherry essence prunes)
nuts and seeds (almonds, soy nuts, sunflower seeds)
protein (I'm vegetarian so this is tofu, eggs, cheese, wheat gluten to make Seitan out of, etc)
Salty treats (extra sharp cheddar, sabra hummus *supremely spicy is my fave*, triscuits, wheat thins, pretzels)
sweet treats ( the occasional 100 calorie pack to get rid of those nasty TOM cravings, sugar free, fat free pudding/jello)

hope that helps!
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Old 08-15-2009, 05:16 PM   #3
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Everything that Lottie just mentioned is great. I would also go for:

Low fat yogurt and cottage cheese
High fiber, low calorie cereal (Kashi Go Lean)
Salsa
lean meats such as ground beef, turkey, and chicken
Fat free salad dressing, which work great in salads and for marinades.
Cooking sprays (olive oil, canola, and butter flavored), they are much better than using oils and butter.
low sodium chicken stock is great for sauteeing veggies and replacing the water when making rice.
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Old 08-15-2009, 05:24 PM   #4
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I just got back from shopping and here are my staple items:

pre- chopped/washed lettuce salad mix
fresh veggies (cucumbers/ corn on cob/ potatoes / baby carrots)
fresh fruit in general - grapes/ bananas/ kiwi/ mangoes/ apples, etc
berries (fresh and frozen)
yogurt
turkey (sandwich meat)
laughing cow cheese
arnolds sandwich rounds
morningstar veggie burgers
cottage cheese
boneless skinless chicken breasts
light soy milk
2% shredded cheese
100 calorie packs
granola bars
cereal (low cal/sugar varieties - cheerios are my favorite)
string cheese
eggs
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Old 08-15-2009, 06:13 PM   #5
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My typical grocery list includes:

Chicken (breast and whole)
ground turkey (several packages)
Pork (whatever is on sale)
Cornish hens
Fish (again, whatever is on sale)
canned tuna (for salads)
broccoli (huge quanities, both frozen and fresh)
asparagus
tomatoes
romaine lettuce
spinach
green onions
red onions
green beans
summer squash
spaghetti squash
butternut squash
sweet potatoes
black beans, black beans, black beans (canned and dried)
kidney beans
carrots
seltzer water

Sometimes I throw in beef and rice, salad dressing if I need it (although I can't find my staple salad dressing anymore). Some times I also throw in a white potato, but only on occasion because they are too starchy for my blood sugar levels.
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Old 08-15-2009, 06:21 PM   #6
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A couple of you have mentioned black beans. What makes them so healthy? Excuse the ignorance, but do they give you gas like some beans?
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Old 08-15-2009, 06:58 PM   #7
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Black beans are full of fiber and protein, are mad filling and if you increase your fiber intake slowly you shouldn't get ...intestinal distriess. I eat a good amount of fiber to begin with so it doesnt bother me.

I use them as a ground beef replacement for chili, sloppy joes, burritos, etc.
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Old 08-15-2009, 07:57 PM   #8
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I use them in a "dip". I mix one can of drained, rinsed black beans with 1/2 can drained corn. I add lots of cilantro because I love cilantro. Then I add 1 chopped avocado, about 1/2 C salsa and some lime juice. I eat it with baked lays.
It's amazingly delicious, but I do have to admit, it gives me really bad gas. I eat TONS of fiber and the black beans still give me gas.... the dip is so good that occasionally it's worth it to me

*The dip usually makes 6 servings
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Old 08-15-2009, 08:12 PM   #9
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it's so funny, 'back in the day' i had my regular foods i would always get LOL now I wouldn't be caught dead with them! toaster streudels??? really???? LOL I do the perimeter of course, get all the fresh fruit, veg, meat, some dairy - 1% cottage cheese and milk, some bread, maybe some low-fat turkey cold cuts if I'm feeling crazy LOL and then get the heck outta dodge!
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Old 08-15-2009, 08:22 PM   #10
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Beans - all sorts, dried and canned. Chickpeas, black beans, pinto beans, lentils, etc.
Whole grains - Quinoa, couscous, brown rice, barley, etc.
Fresh and frozen veggies - green beans, cauliflower, spinach, swiss chard, broccoli, etc.
Fresh fruit - peaches, apples, nectarines, plums, cherries, grapes, oranges, tangerines, etc.
Raw almonds/almond butter - almonds for snacking, almond butter for sandwiches
Sprouted grain bread
Onions
garlic
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Old 08-15-2009, 08:23 PM   #11
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My staples include -

Oats
Fresh fruits and veggies
canned and frozen veggies
chicken breast
tuna
eggs
whole wheat bread
fat free yogurt (which thanks to someone here I have been freezing and love it )
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Old 08-15-2009, 08:23 PM   #12
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Yeah, I shop the perimeter of the store too. I buy frozen veggies, bag salad, fresh veggies, skinless, boneless chicken breast, canned tomatoes, a few other canned veggies, low cal cereal, ff milk, eggs, canned tuna, special K crackers, 100 cal popcorn bags, loaf bread, fresh baked bread, some beef & pork, cheese, I could go on and on.
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Old 08-15-2009, 08:33 PM   #13
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it's nice that there really are so many yummy things we can eat and still lose weight
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Old 08-15-2009, 08:51 PM   #14
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Lots of good stuff mentioned. My basics include:
Apples
Strawberries
Blueberries
Bananas
Broccoli
Broccoli Slaw Mix
Carrots
Onions
Peppers
Asparagus
Oatmeal
Peanut Butter
Ground Turkey
Boneless Chicken
Eggs
Milk
Cottage Cheese
Hummus
Greek Yogurt

Today I found a great new produce store that I'll be frequenting and I also bought:
Raspberries
Brussel Sprouts
Oranges
Jicama (gonna experiment with it)

And so much more....I try to keep to whole stuff, not a lot of processed food. I do keep granola bars on hand.

Hmmm....should make my grocery list while I'm thinking of it.

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Old 08-15-2009, 09:16 PM   #15
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My favs are pre-frozen salmon, shrimp and sea scallops. That way if I want seafood one day, I don't have to make a special trip to the store (except on a special occasion because the stuff from the seafood counter is better).
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