My Shopping List

Vegetables

- carrots
- corn
- broccoli
- green beans
- onions
- cucumbers
- peas
- mushrooms
- frozen mixed vegetables
- cauliflower
- potatoes
- leafy greens (spinach, etc.)
- yams
- lettuce
- pickles
- green peppers
- cabbage
- celery
- sprouts
- water chestnuts
- garlic

Fruits

- bananas
- berries
- dates
- oranges
- melons
- peaches
- mango
- tomatoes
- kiwi
- apples
- dried fruits (pineapple, apple, mango, papaya)
- pineapple canned fruits (peaches, pineapple)
- raisins
- grapes
- grapefruit

Condiments

- mustard
- Worcestershire sauce
- teriyaki sauce (reduced-sodium)
- sweet and sour sauce
- salsa
- nonfat mayonnaise
- barbecue sauce
- low/nonfat margarine
- ketchup
- low/nonfat dressing
- tomato/pasta sauce
- relish

Meats

- boneless, skinless chicken breast
- boneless, skinless turkey breast
- fish (halibut, cod, shark, etc.)
- extra lean ground turkey
- extra lean ground beef
- lunch meat (low/nonfat chicken or turkey breast)
- veggie burger

Grains

- whole wheat bread
- pancake mix (whole wheat)
- millet
- pasta (made without eggs)
- cornmeal
- cereals
- whole grain flour
- low/nonfat muffins
- oatmeal
- white or brown rice
- oat bran, oat flour
- kashi
- whole grain wheat
- barley or barley flour
- tortillas
- buckwheat

Canned Foods

- fruits
- chili (turkey or vegetarian)
- baked beans (vegetarian)
- black beans
- kidney beans
- vegetables
- soups (reduced-salt)
- tomato paste
- refried beans (low/nonfat)

Fat Substitutes for Cooking and Baking

- brown sugar
- canned pumpkin
- nonfat buttermilk
- molasses
- egg whites or egg substitute
- broth
- nonfat cooking spray
- jam or jelly
- prune butter
- fruit preserves
- nonfat dry milk
- olive oil
- applesauce
- honey
- evaporated skim milk
- fruit juice
- fruit puree
- low/nonfat yogurt
- low/nonfat ricotta cheese
- prune puree
- low/nonfat cream cheese
- apple butter
- cooking spray (nonfat)
- low/nonfat sour cream

Dairy Products-

- low/nonfat milk
- low/nonfat cheeses
- fat-free egg substitutes
- low/nonfat yogurt
- low/nonfat cream cheese
- egg whites

- Refer to Fat Substitutes ( above) for other dairy products

Snacks and Desserts

- fig and fruit bars
- low/nonfat frozen yogurt
- low/nonfat cakes
- low/nonfat cookies
- popsicles
- low/nonfat granola
- Jell-O®
- gingersnaps
- graham crackers
- fruits and vegetables

Herbs and Spices

- basil
- allspice
- onion powder
- ginger
- sage
- chili pepper
- paprika
- dill
- cinnamon
- thyme
- garlic powder
- curry powder
- oregano
- rosemary
- red pepper
- marjoram
- tarragon
- dry mustard
- cumin
- saffron
- nutmeg