Nuts and seeds: almonds, cashews, chia seeds, flaxseeds, hemp seeds, pistachios, walnuts, natural nut butters.Legumes: black beans, chickpeas, kidney beans, lentils.Canned produce: mandarin oranges, olives, pumpkin, tomatoes.Canned fish: wild salmon, sardines, white albacore tuna.Try to choose options with at least 2 grams of fiber and protein per serving and less than 10 grams of added sugar per serving. Make sure the first ingredient in the granola you choose is a whole grain or whole food (i.e. Granola can make a great snack or topping on a yogurt parfait, but many brands in the supermarket are packed with added sugar. The same thing applies to English muffins and pita bread. Instead, look for options that say 100% whole wheat, 100% whole grain or 100% sprouted grain. Some brands will add food coloring or molasses to make the bread appear an earthier color. Whole wheat pasta (or legume pasta such as chickpea)įor breads, don't assume that darker varieties are necessarily healthier.Whole wheat or whole grain bread, tortillas, pita and English muffins.Alternatives made from soy and pea typically offer the higher protein counts in the plant-based category. Most milk alternatives have little to no protein but sneak in added sugar, so don't assume that all are a nutritionally equivalent choice to milk. If you're choosing a milk alternative, look at the ingredient list, protein content and added sugar content. Greek yogurts and skyr typically have higher protein counts. Low-fat or fat-free yogurt, Greek yogurt or skyr ( or non-dairy yogurt)įor items like yogurt, check the added sugar content, especially for flavored varieties and try to aim for 8 grams (the equivalent of two teaspoons) or fewer per serving.Low-fat or skim milk (or low-sugar milk alternative).Items like veggie burgers should consist of whole foods like legumes and vegetables. Some may have even higher saturated fat and sodium counts than the traditional meat version and may not necessarily be a healthier choice. For fish and seafood, look for wild-caught or sustainably farmed when possible.įor meat alternatives, review the ingredient list and saturated fat counts as well. Opt for cuts with the least amount of visible fat or marbling. When choosing cuts of meat, look for ones graded choice or select instead of prime, which usually has more fat. Salmon, trout, whiting, anchovies, sardines, shrimp.Ground chicken, turkey or extra-lean (90%+) beef.For the wintertime, consider parsnip, carrots, leeks, pumpkin and winter squash. For the fall, try apples, grapes, kiwi, collard greens and spinach. In the summer, opt for berries, watermelon, tomatoes, peaches and plums. In the spring, try asparagus, broccoli, kale and pineapple. Play icon The triangle icon that indicates to play This USDA seasonal produce guide can help you determine which picks to make. When shopping for fresh produce, look for items that are in season they tend to be more affordable and will likely offer peak nutritional value and optimal flavor. Fresh vegetables: broccoli, carrots, celery, garlic, ginger, onions, spinach, sweet potatoes, yuca, zucchini.Fresh herbs: basil, cilantro, mint, oregano, parsley, rosemary, thyme.Fresh fruit: apples, avocado, blackberries, grapefruit, kiwis, mangoes, oranges, plantains, raspberries, strawberries.Stocking your kitchen with nutritious foods will help encourage better eating habits for the entire family.Įxperts in the Good Housekeeping Institute Nutrition Lab share healthy grocery list staples that are family-friendly and versatile, and they offer tips and tricks for selecting the best items in the store and for shopping on a budget. Following a healthy grocery list can help you navigate the supermarket aisles with ease - and it can even save you time and money.
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