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Shopping Staples
Always On Hand
Keep these staples stocked and you’ll be able to whip up quick breakfasts, lunches, dinners and snacks that are right in line with your Best Life plan. And feel free to add your own favorite healthy foods to this basic list, as well. The more variety, the better.
PRODUCE
Salad Greens. Romaine, arugula, watercress, etc.
Cooking Greens. Spinach, kale, chard, etc.
Other Vegetables. Mushrooms, broccoli, tomatoes, etc.
Garlic.
Onions.
Fruit. Grapes, oranges, bananas, etc.
DRY GOODS
Cereal. Whole grain with at least 4 g fiber per 100 calories for flakey cereals, such as Raisin Bran, Kashi GoLean, and Nature's Path Flax Plus and 3 g fiber per 100 calories for O-shaped cereals, such as Cheerios. Also: Plain oatmeal (regular or steel cut) or other unsweetened whole-grain hot cereals.
Nuts. Almonds, pecans, cashews, peanuts, walnuts; preferably unsalted.
Pasta. At least 4 g fiber per 2-oz serving, such as 100 percent whole wheat or partially whole grain, such as Barilla Whole Grain and BarillaPLUS.
Other Grains. Brown rice, whole-wheat couscous, quinoa, barley, etc.
Cookies/Biscotti.* No more than 2 g saturated fat (3 g for chocolate or chocolate chip) and 100 mg sodium per 150 calories, such as many of the varieties of Nonni’s biscotti.
Crackers/Crispbread. At least 3 g fiber per ounce (29 g or about 115 to 130 calories), such as most Wasa and Kavli crispbreads.
Chocolate.* Dark chocolate (at least 50 percent cacao/cocoa), such as Hershey’s Extra Dark.
Tea. Black, green, oolong, white or herbal tea.
Bread. At least 2 g fiber per slice and 100 percent whole grain.
DAIRY/SOYMILK/EGGS
Cheese. Reduced-fat cheddar, Swiss or other variety with no more than 5 g fat and 75 calories per ounce, such as Cabot 50% or 75% Reduced Fat Cheddar.
Milk. Skim (nonfat) or one percent milk.
Soymilk. No more than 100 calories per cup and at least 25 percent of the daily value (DV) for calcium and vitamin D, such as many Earth Balance and Silk flavors.
Spreads. Margarine made without partially hydrogenated oil, such as Bestlife Buttery Spread, Smart Balance and Earth Balance spreads.
Eggs. Regular eggs, omega-3-enriched eggs or liquid eggs, such as Better 'N Eggs and AllWhites.
Yogurt. Plain low-fat yogurt, non-fat yogurt or 0 percent Greek yogurt.
MEAT/POULTRY/SEAFOOD
Meat. Leaner cuts, such as sirloin, tenderloin or flank steak. Ground beef: Should be 90 percent lean or higher.
Fish. Most fish, including trout, salmon, bluefish and Atlantic mackerel, which are high in omega-3 fatty acids and relatively low in mercury. Pregnant and nursing women, women who may become pregnant, and young children should avoid king mackerel (different from regular mackerel), shark, swordfish and tilefish due to the high mercury content.
Other Seafood. Scallops, shellfish, shrimp, etc.
Poultry. Chicken or turkey (remove skin before eating).
DRESSING/SAUCES/OILS
Salad Dressing. No more than 250 mg sodium per 2 tablespoons dressing
Oils. Olive, canola or toasted sesame oil (for seasoning).
Vinegar. Balsamic, red wine, white wine, flavored, etc.
Mayonnaise or Light Mayonnaise.
Pasta Sauce. No more than 500 mg sodium and 2 g saturated fat per half cup, such as some of the Classico and Barilla sauces.
NUT BUTTERS/BEANS/CANNED VEGETABLES/SOUPS
Nut Butters. Peanut butter, such as Smart Balance; almond butter; cashew butter
Beans. Canned or dried (any type, such as garbanzo, pinto, black, etc.), preferably reduced sodium (no more than 130 mg per half cup) or no salt added
Canned Tomatoes. Ideally, no salt added, or no more than 250 mg sodium per half cup.
Soups. No more than 500 mg sodium per cup
BREAD/WRAPS
Whole-Grain Wraps. At least 3 g fiber per 100 calories, such as whole-wheat tortillas or most Flatout Flatbread varieties
FROZEN
Frozen Meals. No more than 700 mg sodium per meal and no partially hydrogenated fat, such as many of the gardein vegan foods. Most contain 90 to 120 calories, not enough to qualify as a full meal, so round it out with a salad, fruit, or a cup of milk or soymilk.
Frozen Vegetables. No salt added or no more than 350 mg sodium per serving
Frozen Vegetables Burgers. Soy-based, such as garden Beefless burger or Amy’s All-American veggie burger, offer more protein and can be used as a meat substitute.
Ice Cream/Frozen Dessert.* No more than 3 g saturated fat per 150-calorie serving.
Frozen Waffles. No more than 180 calories and at least 4 g fiber per two waffles
BEVERAGES
Bottled still or sparkling water and unsweetened iced tea
To help keep sweets and other treats in moderation, choose products that contain no more than 150 calories per serving and are individually portioned.