Jamie Eason's Healthy Grocery Shopping List


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Find out what foods Jamie Eason buys when she goes grocery shopping. This list is perfect for anyone looking for healthy foods to eat.

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Jamie Eason's Healthy Grocery Shopping List

  1. 1. Jamie’s Suggestions for a Healthy Grocery Shopping List:http://goo.gl/TjXeZProteins* Boneless, Skinless Chicken Breast* Tuna (water packed), or White Meat Chicken (water packed)* Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)* Shrimp* Extra Lean Ground Beef or Ground Round (92-96%)* Buffalo steak (lean)* Protein Powder (lactose free)* Egg Whites or Eggs* Rib eye Steaks or Roast* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)* Top Sirloin (aka Sirloin Top Butt)* Beef Tenderloin (aka Filet, Filet Mignon)* Top Loin (NY Strip Steak)* Flank Steak (Sir Fry, Fajita)* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)* Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)Complex Carbs* Oatmeal (Old Fashioned or Quick Oats)* Sweet Potatoes (Yams)* Beans (pinto, black, kidney)* Oat Bran Cereal (watch sugar, less than 6 grams)* Brown Rice* Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)* Farina (Cream of Wheat from box)* Multigrain Hot Cereal* Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)* Rice (jasmine, basmati, Arborio, wild, brown)* Potatoes (red, baking, new)* Kashi Low Sugar Cereals (less than 6 grams of sugar)* Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)* Carbdown Flatbread (Wal-Mart)* Corn Tortillas (Food for Life Brand is best, microwave to make crispy)* Whole Wheat Tortillas (Food for Life brand)* Rice Cakes (lightly salted only)
  2. 2. Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad* Broccoli* Asparagus* String Beans* Black Beans* Spinach* Bell Peppers* Brussels Sprouts* Cauliflower* Celery* Mushrooms* Pickles* Cabbage* Sprouts* Cucumber* Green or Red Pepper* Onions* Garlic* Tomatoes* Zucchini* Squash* Spaghetti Squash (my fav)* Pumpkinhttp://goo.gl/TjXeZFruit* Berries (blueberries and raspberries)* Lemons or Limes* Melons (not watermelon)* Grapefruit* Apples* Dates* Grapes* Oranges* Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)* No dried fruits, including raisins (loaded with sugar)
  3. 3. Healthy Fats* Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)* Olive Oil or Safflower Oil* Nuts (peanuts, almonds)* Flaxseed Oil* AvocadoDairy & Eggs* Low-fat or fat-free cottage cheese* Eggs* Low or Non-Fat Milk (eat dairy only occasionally)* Non-fat yogurt (look for low sugar only)* Fat-free String Cheese* Fat-free Cream CheeseBeverages* Bottled Water* Iced Tea (decaf)* Coffee (decaf)* Diet Soda* Crystal Light or Wal-Mart Brand Sugar-Free Drink MixesCondiments & Misc.* Fat-free Mayonnaise (on occasion)* Ketchup (Heinz One Carb brand only)* Reduced Sodium Soy Sauce* Reduced Sodium Teriyaki Sauce* Balsamic Vinegar* Balsamic or Raspberry Vinaigrette (Farm Grove)* Salsa or Fresh Pico De Gallo* Splenda* Steak Sauce* Sugar-free or low-carb Ketchup* Sugar Free Maple Syrup* Sugar Free Jelly (Polaner or Smuckers)* Chili Paste* Tomato Paste (low sugar)* Mustard (yellow or Dijon)
  4. 4. * Extracts (vanilla, almond, etc)* Low Sodium fat-free beef or fat-free chicken broth* Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)* Worcestershire Sauce* Fat-free cooking spray* Sugar-free applesauce for bakingHerbs & Spices* Chili powder* Mrs. Dash (all varieties)* McCormick’s (all varieties)* Butter Buds* Cinnamon* Allspice* Basil* Bay leaf* Onion Powder* Garlic Powder* Dill* Ginger* Sage* Rosemary* Paprika* Thyme* Oregano* Curry Powder* Red Pepper* Marjoram* Tarragon* Dry Mustard* Cumin* Saffron* Nutmeg* Pumpkin Pie Spice* Black PepperOther Items to Purchase* Fat-free Cool Whip* Tofutti fudge pops (my fav)* Sugar-free Jell-O
  5. 5. * Sugar-free Popsicles (Philly Swirl are awesome)* DaVinci Gourmet Sugar-free Syrups (www.davincigourmet.com – my best kept secret!) Add tooatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.* Tacori Sugar-free Syrups (World Market)http://goo.gl/TjXeZ