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Old January 22nd, 2007, 19:15   Go To Top / FR Forum Home / #1
ThreeD - Male
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Thumbs up A healthy grocery directory :)

I ran across this grocery list years ago, and I decided to recompile it to give you all a general guide that you can take with you to the grocery store when hunting down the healthy goodies among all the crap that's on the shelves these days The list gives you a general idea what to look for when you're looking for either food with loads of proteins, carbs/complex carbs, healthy fruit, fats, dairy etc..

It is a good list to live by - all depending on your goals! I'm not saying go buy everything on the complex carbs list, because we all know that a "carbs only" diet is hurting you more than doing you good. "A good variety" is the key!

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Oyster
Halibut
Caviar
Goose
Peanut Butter
Protein Powder
Egg Whites or Eggs
Ribeye 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% LeandGround Round)
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
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)


If you have any questions, just post them here and I'll gladly help you on the way Now go out and have some fun with your list!
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Old April 3rd, 2007, 13:12   Go To Top / FR Forum Home / #2
7ven - Male
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ahhhh just what I've been looking for Awesome, added some reputation points for sharing this list!!
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Old April 4th, 2007, 11:46   Go To Top / FR Forum Home / #3
Monkri - Female
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Yeah, great list ThreeD
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Old April 18th, 2007, 14:33   Go To Top / FR Forum Home / #4
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Printed this one out for future reference! Great list 3D, thanks
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Old April 18th, 2007, 14:34   Go To Top / FR Forum Home / #5
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you are all so very welcome Check back for further additions in the future..
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Old July 22nd, 2008, 12:07   Go To Top / FR Forum Home / #6
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You should add Pumpkin Seeds, Oyster, Halibut, Cooked Trout, Caviar, Goose and Peanut Butter to the list of proteins. They all have more than 25 grams of protein per 100 gram.
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Old July 23rd, 2008, 07:41   Go To Top / FR Forum Home / #7
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Quote:
Originally Posted by InShape View Post
You should add Pumpkin Seeds, Oyster, Halibut, Cooked Trout, Caviar, Goose and Peanut Butter to the list of proteins.
Trout is listed, but I'll add the rest Thanks Lianna.
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