Grocery Shopping for weight-loss

For weight-loss or not, we must buy groceries to prepare high nutrition food rich in vitamins and minerals, high fiber, high in good fats (omega 3), low in saturated fats

1. Choose fruits and vegetable that have bright deep colors Antioxidant Foods Phytochemicals (Produce by Color) and they should also have low Glycemic Index .

2. Choose low fat dairy products.

3. Choose high Omega 3 foods.

4. Choose Whole grains

Nuts

The nuts may be raw, dry roasted but not sweetened or salted.

Walnuts

Almonds (Sliced)

Sunflower seeds
Pumpkin seeds

Pecans

Peanuts

Peanut Butter

Crackers

Animal crackers
Oyster crackers

Popcorn

Whole wheat crackers

Sugar free Graham Crackers

Un-salted Pretzels

Shredded Wheat Crackers

Breads

Whole grain, Multi grain breads

Whole wheat 6" Roti

Corn 6" Tortilla

Flours/ Oils/ Grains /Sugars

Granular Splenda

Whole wheat flour

Rolled Oats

Canola Oil

Brown Rice

Special Items

Wheat Germ

Applesauce (unsweetened)

Peanut butter Trans fat free

Fresh Vegetables

Artichokes

Asparagus

Baby carrots

Beets

Bell Pepper Green

Bell Pepper Red

Broccoli

Butternut squash

Cauliflower

Celery

Brussels sprout

Eggplant

Green Beans

Pea pods

Red Cabbage

Spinach

Summer Squash

Sweet Potatoes

Tomatoes

Red Onions

Ginger

Garlic

Fresh Fruits

Apples

Avocado

Bananas

Cantaloupe

Cherries

Kiwi

Mango

Orange

Papaya
Peach
Pear
Persimmon
Pineapple

Plum
Pomegranate
Raspberries
Strawberries

Dried Fruits

Cranberries

Apple rings
Apricots
Prunes

Canned Foods

Drain all the canned foods before using

Chickpeas

Red Kidney beans

Pea soup

Spinach

Fruits ( Drain out the syrup even if it is light)

Sardines

Tuna (Water packed)

Frozen Foods

Wild blueberries

Blueberries

Spinach

Poultry Meats Milk

Eggs

Skinless Boneless Chicken breast

Skinless Boneless Turkey breast
Baked Ham

Fat free milk

Low fat Yogurt with live culture

Fat free Cottage Cheese