Grocery Shopping List

A comprehensive list that encourages real food first. All “packaged foods are free of processed soy, low in sugar (less than 5 g per serving) and meet our “real food” criteria: all ingredients listed could be purchased at the grocery store so you could “make it yourself”.

Grains (*GF = gluten free) Breads Amaranth (bulk section at WF), *GF Minimally processed baked goods have a shelf life of 2-3 days Brown rice (even available cooked in freezer at WF unless frozen. Look for products with minimal ingredients: and TJ), *GF corn, wheat, seeds and nuts, yeast, salt, water, egg. Consider Bulgur (bulk section at WF, available in the rice visiting your local baker or farmers market. section at TJ) Corn tortillas Farro/Spelt berries (bulk section at WF, available in Food for Life 7 Sprouted Grains Bread (The ezekiel 4:9 bread rice section at TJ) contains soy ingredients) Freekeh Mestemacher – all breads Millet (bulk section at WF), *GF Middle East Bakery Whole Wheat Pita Oats, *GF (although sometimes cross-contaminated Spelt bread (Freezer section at WF and most groceries) with wheat; check if labeled GF) Spelt burger buns (Freezer section at WF) Polenta, *GF Sprouted grain breads (Freezer at WF’s) Quinoa (rice section of most groceries, frozen quinoa The Baker Wheat & Flax Bread pilaf at TJs), *GF The Baker Wheat & Bran Bread Whole grain couscous Whole grain pitas (mini or regular)

Breakfast Foods Pasta/Noodles 365 Quick Oats GOAL: Look for pastas/noodles with minimal ingredients, such 365 Organic Old-Fashioned Rolled Oats as water, wheat and maybe egg. 365 Bite-Sized Wheat Squares Ancient Harvest Quinoa Pasta All-Bran Bran Buds Annie Chun’s Rice Noodle Arrowhead Mills Organic Flakes – Sprouted Multigrain, DeBoles Rice Pasta Oat Bran, Spelt, Amaranth Eden Selected Buckwheat Soba Pasta Arrowhead Mills Puffed Cereals – Rice, Corn, Millet, Sea Tangle Kelp Noodles Kamut, Wheat TJ Organic Whole Wheat Pastas Barbara’s High Fiber Cereal TJ Organic Brown Rice Pasta Barbara’s Shredded Spoonfuls TruRoots Ancient Grain Pasta Barbara’s Shredded Wheat WF Organic Pastas Bob’s Red Mill – All oats Cheerios (Original) Engine 2 Rip’s Big Bowl Crackers Fiber One (Original) AK Mak Whole Grain Crackers (Available at TJ) General Mills’ Total Whole Grain Back to Nature Harvest Whole Wheat Heritage Flakes (Flax) Doctor in the Kitchen Cinnamon & Currants Flackers High Fiber O’s (Available at TJ and WF 365 brand) (some other flavors contain soy) John McCann’s Steel Cut Irish Oatmeal Doctor Kracker Klassic 3 Seed Snackers/Crispbread Kashi 7 Whole Grain Puffs Doctor Kracker Seeded Spelt Crisp Bread Kellogg’s Complete Oat Bran Flakes Engine 2 Organic Triple Seed Crispbread KIND Healthy Grains Granola (Flax) Hol Grain Brown Rice Crackers, Lightly Salted Nature’s Path Flax Plus Kavali (Breakfast Foods, cont.) TJ Whole Grain Round Nature’s Path Ancient Grains Waffles Lundberg Organic Wild Rice Cakes, Lightly Ryvita Whole Old Wessex Ltd. 5 Grain cereal Grain Rye Crispbread Product 19 Salted Shredded Wheat (Post) Wasa Three Sisters Plain Grain Woven Wheat (Like Triscuits) Three Sisters Naked Wheat Umpqua Oats Not Guilty Oatmeal Uncle Sam Original Toasted Whole Wheat Berry Flakes & Flaxseed Uncle Sam’s Super Grains Rye & Hemp Wheat Chex Bars Raw Almonds, Cashews, Walnuts, Hazelnuts, Brazil Nuts and Goal: real food ingredients (nuts, fruit, honey, grains) Mixed Nuts (Available in bulk at WF, or raw in bags at most KIND bars (Gluten and dairy free) groceries) LARABAR Sunflower Butter or Walnut Butter Paleo Krunch Bars TJ’s Vegetable Masala Burgers Pure Bars Unsalted, raw pumpkin, hemp, sunflower, sesame and poppy Rise Bars seeds Uber Bars Wild or Sustainably Farm-Raised Fish

Cheese/Dairy Vegetables (can be fresh OR frozen) Plain Yogurt *staple veggies to have around the house. Plain Kefir Goals: purchase enough veggies to have 6 cups a day. Buy organic versions of the dirty dozen (bold) or what you eat often. Asparagus Non-Dairy Alternatives Bag Mini Carrots * GOAL: choose unsweetened Broccoli 365 Coconut Milk, unsweetened Cabbage Almond Breeze Almond milk Celery Balade Light Butter (TJ’s) Corn Cashew Milk Cucumber * Engine 2 Unsweetened Almond Milk – Plain, Vanilla Green Beans Hazelnut Milk Onions Hemp Milk Potatoes Kefir, unsweetened Romaine or Mixed Greens Lettuce * Nutritional Yeast (bulk section at WF and TJ) Mini Colored Peppers * Oat Milk Spinach Pacific Organic Unsweetened Almond Milk – Plain, Stir fry medleys (Available in most groceries, steams right in Vanilla the bag) Rice Milk Tomatoes Rice Yogurt Yellow Squash So Delicious Coconut milk Zucchini So Delicious greek style almond milk and coconut milk yogurts TJ’s Unsweetened Coconut Milk Tomato Sauce GOAL: Look for no added sugar and ingredients your would use to make it yourself Proteins (Meat & Plant-based) Gone Native Pasta Sauce 365 organic beans in Tetra Pak Monte Bene Pasta Sauce Amy’s Veggie Burger (California/Sonoma) POMI Strained, Chopped Tomatoes in Tetra Pak Asherah’s Gourmet Vegan Burgers Rao’s Puttanesca/Marinara Beans (If canned – low sodium, rinse before use) San Marzano Tomatoes in Tetra Pak Canned Tuna or Salmon (water-packed, sodium-free) Scarpetta Pasta Sauce Chia seeds Yellow Barn Pasta Sauce Eggs (Organic if you eat them often) WF 365 Organic Tomato Sauce Flax Seeds Hemp seeds Hormone/Antibiotic Free-Range, Chicken Sweeteners Hormone/Antibiotic free Ground Chicken, Turkey, Agave Lean Beef, Bison Grade B Maple Syrup Hormone/Antibiotic free Chicken Sausage (Fresh, not Molasses precooked) Raw Honey Hummus St. Dalfour Fruit Conserves (low in sugar) Lentils Tait Farms (local)—no sugar added preserves Little Green Foods Burger Natural Peanut Butter, Almond Butter, PB2 Organic Sunshine Veggie Burgers Powdered Peanut Butter Fruits So Delicious” Mini Frozen Coconut Milk-based “Ice-cream” GOAL: Buy enough fruit for at least 3 servings a day. Sandwiches Freeze Dried Fruit (apple slices, blueberries, tropical, etc.) Low-Sugar Fresh Fruit Bars Apples “So Delicious” Coconut Milk-based “Ice-cream” Applesauce, jarred and unsweetened Bananas Bare Fruit 100% Crunchy Apple Chips Bare Fruit 100% Bake Dried Apricot and Mango Chunks By: Katie Cavuto, MS, RD Freeze Dried Organic Fruits, Unsweetened Frozen berries (Add into oatmeal, yogurt, smoothies – they don’t go bad!) Oranges Pears Plums Pre-sliced mango, pineapple, berries, and kiwi (Available at WF and TJ) Unsweetened Fruit leathers (WF, Wegmans, TJ)

Oils Coconut Oil and Coconut Butter (Manna) Flax Oil Olive Oil Organic Canola Oil/Safflower Oil Walnut Oil

Dressings (no sugar, no soy) and Seasonings Annie’s Naturals Oil & Vinegar with Balsamic Vinegar Dressing Oil & Vinegar (red wine/balsamic) Tamari Lite Soy Sauce Sea Seasonings Organic Kelp Granules

Snacks Annie’s Boom Chicka Pop. Sea Salt Popcorn Brad’s Raw Crunchy Kale Food Should Taste Good Tortilla Chips (Cantina/Hemp) Food Should Taste Good Blue Corn Dipping Chips GimMe Organic Roasted Seaweed Snacks Green Mountain Gringo Tortilla Strips Popcorn Puffed Kamut Quinn Popcorn Lemon & Sea Salt Microwave Seasnax Roasted Seaweed Snacks Way Better Snacks Tortilla Chips (Black bean/multigrain)

Desserts 1 ounce Dark Chocolate (Shave on berries) Dark Chocolate Covered Almonds or Berries Dark Chocolate Covered Graham Crackers (Available at WF and TJ) Food Should Taste Good Chocolate Tortilla Chips Fruit Leathers, no sugar added “Ice cream” made from Coconut and Rice milk