The Grocery List


By: Ana Milena Perez

Nutritionist DGMlife
If you are one of those people who think that holiday celebrations are to blame for losing the slender figure achieved so hard during the year. To you is this grocery list. Also this might help you select a healthy menu that it will be part of your holiday meals or sure.

Vegetable and Fruit Aisle
You just cannot go wrong in the vegetable and fruit aisle. Throw anything that appeals to you into the cart. The following are popular choices:

  • Bananas
  • Oranges
  • Spinach or other leafy greens
  • Onions
  • Broccoli
  • Tomatoes
  • Apples
  • Pumpkins
  • Sweet potatoes
  • Red grapes and berries
  • Coleslaw mix
  • Red peppers
  • Portobello mushrooms
  • Garlic
  • Flaxseed and sesame seeds

Snack Aisle
You do not need to avoid the snack aisle. Just choose snacks that are healthier, such as:

  • Dark chocolate
  • Baked tortilla chips
  • Salsa
  • Almonds or walnuts
  • Whole-grain baked crackers
  • 100-calorie snack packs
  • Graham crackers
  • High-fiber cereal bars
  • Reduced-fat microwaveable popcorn
  • Reduced-fat Hummus

Baking Goods Aisle
These are some good choices from the baked goods aisle:

  • Nonstick cooking spray
  • Fat-free muffin mix
  • Whole-wheat flour
  • Reduced-sugar maple syrup
  • Olive oil
  • Raisins and craisins.
  • Vinegar (try apple cider or red-wine vinegar)
  • Cooking wine (red or white)
  • Old-fashioned rolled oats
    • Herbs and Spices
    • Rosemary
    • Cinnamon
    • Black pepper
    • Italian seasoning

Beverage Aisle
Some popular choices from the beverage aisle include:

  • Sugar-free hot chocolate mix
  • Reduced-sugar fruit juice
  • 100% real fruit juice
  • Tea
  • Reduced-sodium vegetable juice

Grain Aisles
These items can help you make healthful meals:

  • Whole-grain pasta
  • Brown rice
  • Couscous
  • Whole-grain, reduced-calorie English muffins
  • Whole-wheat tortillas

Canned Food Aisles
The following foods are good to keep on hand in your pantry:

  • Stewed tomatoes
  • Low-sodium spaghetti sauce
    • Your favorite bean
  • Olives
  • Sun-dried tomatoes in oil
  • Canned chicken, salmon, and/or tuna
  • Peanut butter
  • Low-sodium soups
  • Chunky applesauce

Condiment Aisle
The following items are good alternatives to standard condiments, which have more fat and/or sodium:

Low-sodium soy sauce

Dijon mustard

Reduced-fat mayonnaise

Reduced-fat tartar sauce

Low-fat or fat-free salad dressings

Frozen Food Aisles
The frozen food aisles have many healthful choices, including:

  • Low-fat ice cream or Popsicles®
  • Vegetables
  • Black-bean burgers or other soy “meat” products
  • Whole-grain waffles
  • Berries
  • Reduced-fat pizza dough
  • Bagels (1-oz size)

Meat, Poultry, Fish, and Deli Counters and Aisles
The following are good selections:

  • Frozen salmon patties (wild Alaskan)
  • Grilled chicken strips
  • Lean beef or pork cubes for stir-frying
  • Deli turkey or lean ham
  • Turkey or chicken breast cutlets
  • Extra lean ground beef

Dairy Case
Some good dairy choices include:

  • Reduced-fat sour cream
  • Skim or 1% milk
  • 2% milk cheese
  • Feta or blue cheese
  • Parmesan cheese
  • Light margarine spread
  • Low-fat yogurts
  • Reduced-fat cottage cheese

REFERENCES: (Extracted on November 2010).

DGMLIFE is a team of certified Personal Trainers and Fitness experts with over 8 years of experience in changing the physiques and improving the health of its clients. Based in Miami, they create comprehensive personal fitness and training programs for clients around the world. To learn more please visit