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What's on Your Plate? -- My Shopping List

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What's on Your Plate? -- My Shopping List 68 What’s On Your Plate? Smart Food Choices for Healthy Aging APPENDIX 1 My Shopping List Making a shopping list will help you in two ways. It will remind you to look for the nutritious foods you should be eating, and it will make it easier to stick to your food budget. Be sure to include the items you need for your menus and any low-calorie basics you need to restock in your kitchen. This sample shopping list from www.health.gov includes a variety of healthy foods for you to look for. You can make a blank copy of these pages to use when you shop, or use this list as a basis for making your own shopping list. Of course, you won’t need everything listed here every time you shop, but this will help you remember what you need to buy. DAIRY CASE CEREALS, CRACKERS, RICE, NOODLES, AND PASTA □ Fat-free (skim) or low-fat (1%) milk □ Low-fat or reduced-fat cottage cheese □ Plain cereal, dry or cooked □ F at-free cottage cheese □ Sal tines, soda crackers (low-sodium □ Low-fat or reduced-fat cheeses or unsalted tops) □ Fat-free or low-fat yogurt □ Gr aham crackers □ Light or diet margarine (tub, squeeze, □ Other low-fat crackers or spray) □ Rice (brown, white, etc.) □ F at-free or reduced-fat sour cream □ P asta (noodles, spaghetti) □ Fat-free cream cheese □ Bulgur, couscous, or kasha □ E ggs/egg substitute □ Wheat mixes □ ____________________________________ □ Tabouli grain salad □ Hominy BREADS, MUFFINS, AND ROLLS □ P olenta Polvillo □ Bread, bagels, or pita bread □ □ Hominy grits □ English muffins Quinoa □ Yeast breads (whole wheat, rye, □ pumpernickel, multi-grain, or raisin) □ Millet □ Corn tortillas (not fried) □ Ar amanth □ Low-fat flour tortillas □ Oatmeal □ Rice crackers □ ____________________________________ □ ____________________________________ Appendix 1—My Shopping List 69 VEGETABLES (FRESH, CANNED, AND FROZEN) Other fresh vegetables: Fresh vegetables: □ Okra □ Broccoli □ Eggplant □ Peas □ Grape leaves □ Corn □ Mustard greens □ Cauliflower □ Kale □ Squash □ Leeks □ Green beans □ Bamboo shoots □ Green leafy vegetables □ Chinese celery □ Spinach □ Bok choy □ Lettuce □ Napa cabbage □ Cabbage □ Seaweed □ Artichokes □ Rhubarb □ Cucumber □ ____________________________________ □ Asparagus □ Mushrooms MEAT CASE Carrots or celery □ □ White meat chicken and turkey (skin off) Onions □ □ Fish (not battered) Potatoes □ □ Beef, round or sirloin Tomatoes □ □ Extra lean ground beef such as □ Green peppers ground round □ Chiles □ Pork tenderloin □ ____________________________________ □ ____________________________________ Canned vegetables Meat equivalents: (low-sodium or no-salt-added): □ Tofu (or bean curd) Canned tomatoes □ □ Beans (see bean list) Tomato sauce or pasta □ □ Eggs/egg substitutes (see dairy list) Other canned vegetables □ □ ____________________________________ □ Canned vegetable soup, reduced sodium □ ____________________________________ Frozen vegetables (without added fats): □ Broccoli □ Spinach □ Mixed medley, etc. □ ____________________________________ 70 What’s On Your Plate? Smart Food Choices for Healthy Aging FRUIT (FRESH, CANNED, AND FROZEN) Canned fruit (in juice or water): Fresh fruit: □ Canned pineapple □ Apples □ Applesauce □ Bananas □ Other canned fruits (mixed or plain) □ Peaches □ ____________________________________ □ Oranges □ Pears Frozen fruits (without added sugar): □ Grapes □ Blueberries □ Grapefruit □ Raspberries □ Apricots □ 100% fruit juice □ Dried Fruits □ ____________________________________ □ Cherries □ Plums Dried fruits: □ Melons □ Raisins/dried fruit (these tend to be □ Lemons higher in calories than fresh fruit) □ Limes □ ____________________________________ □ Plantains □ Mangoes □ ____________________________________ BEANS AND LEGUMES (IF CANNED, NO SALT ADDED) Other fresh fruit: □ Lentils □ Kiwi □ Black beans □ Olives □ Red beans (kidney beans) □ Figs □ Navy beans □ Quinces □ Pinto beans □ Currants □ Black-eyed peas □ Persimmons □ Fava beans □ Pomegranates □ Italian white beans □ Papaya □ Great white northern beans □ Zapote □ Chickpeas (garbanzo beans) □ Guava □ Dried beans, peas, and lentils (without flavoring packets) □ Starfruit ____________________________________ □ Litchi (lychee) nuts □ □ Winter melons □ ____________________________________ Appendix 1—My Shopping List 71 BAKING ITEMS CONDIMENTS, SAUCES, SEASONINGS, AND SPREADS □ Flour □ Sugar □ Fat-free or low-fat salad dressings □ Imitation butter (flakes or buds) □ Mustard (Dijon, etc.) □ Non-stick cooking spray □ Ketchup □ Canned evaporated milk—fat-free (skim) □ Barbecue sauce or reduced fat (2%) □ Jam, jelly, or honey □ Non-fat dry milk powder □ Spices □ Cocoa powder, unsweetened □ Flavored vinegars □ Baking powder □ Hoisin sauce and plum sauce □ Baking soda □ Salsa or picante sauce □ Cornstarch □ Canned green chiles □ Unflavored gelatin □ Soy sauce (low-sodium) □ Gelatin, any flavor (reduced calorie) □ Bouillon cubes/granules (low-sodium) □ Pudding mixes (reduced calorie) □ ____________________________________ □ Angel food cake mix □ ____________________________________ NUTS AND SEEDS □ Almonds, unsalted FROZEN FOODS □ Mixed nuts, unsalted □ Peanuts, unsalted □ Fish fillets—unbreaded □ Walnuts □ Egg substitute □ Sesame seeds □ 100% fruit juices (no sugar added) □ Pumpkin seeds, unsalted □ Fruits (no sugar added) □ Sunflower seeds, unsalted □ Vegetables (plain) □ Cashews, unsalted □ ____________________________________ □ Pecans, unsalted □ ____________________________________ BEVERAGES □ No-calorie drink mixes FATS AND OILS Reduced-calorie juices □ □ Soft (tub) margarine Unsweetened iced tea □ □ Mayonnaise, low-fat Carbonated water □ □ Canola oil Water □ □ Corn oil ____________________________________ □ □ Olive oil □ Safflower oil □ ____________________________________.
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