Hey E4M Family!  We created this handy Grocery Store Checklist for you to have so you will always know that what you are purchasing is ideal for your healthy lifestyle!  So you want to lose weight, as well as boost your energy levels and eat more healthfully?  Just take this list with you to the grocery and fill your cart with basic, good-for-you, and natural foods. 🙂

Bread and Cereals   If you want to stay healthy while eating grains, here’s what to look for on labels. 

• Whole-grain bread, and cereals
• Oatmeal (rolled oats or steel-cut oats)

Many packaged cereals and bread products are loaded with sugar and refined starches. If you’re looking to decrease your sugar intake, look for 100% whole grains and look for “total sugars” in the ingredient list to limit your intake.

Meat and Fish  The best protein-rich  food sources to keep you feeling satiated.

• Lean ground turkey
• White meat, skinless chicken
• Sliced turkey breast
• Lean cuts of beef
• Tuna, salmon
• Remember Loin means lean

The healthy omega-3 fat in fish is a smart addition to a weight loss plan (and is also a necessary nutrient for heart health, cancer prevention, and may play a role in reduced risk for Alzheimer’s)

Canned and Packaged Foods Some packaged foods can have a lot of empty calories and unnecessary sugar.

• Brown or wild rice
• Whole-grain pasta
• Quinoa, barley, or other whole grains
• Dried or canned beans,  lentils

‘The packaged food aisle is where smart shoppers need to get diligent. Many canned and boxed products look healthy but contain added sugars, salt, and fat. So ignore the label on the front and read the nutrition facts label on the back to make the best choices. However, canned beans and lentils add a healthy dose of protein to salads and side dishes. Replace white rice and white pasta with whole-grain versions to increase your fiber intake and curb hunger.

Fruits and Vegetables  Produce is always a healthy choice. These options will provide lots of vitamins and minerals. 

• Dark green leafy vegetables (spinach, kale, chard)
• Colorful, spicy veggies (peppers, radishes)
• Versatile veggies for salads and sandwiches (tomato, cucumbers, iceberg lettuce)
• Crunchy snack veggies (carrots, celery, jicama)
• Easy-to-carry snack fruit (apples, bananas, oranges)
• Fresh berries (blueberries, raspberries, strawberries)
• Seasonal sweet fruit (melon, pineapple, kiwi)

Spend most of your time in the produce section. You can talk to the produce manager to find out which items are in season and get creative ideas for using them in your meals.  If fresh produce is too expensive, buy frozen. Look for in-season frozen fruits and vegetables that don’t have any added syrups, salt, or sugar.

Dairy  You can get a decent dose of protein from dairy. Here’s what to buy. 

• Fat-free or low-fat milk
• Fat-free or low-fat Greek yogurt
• Low-fat cheese
• Low-fat cottage cheese  
• Eggs or egg substitute

Dairy products are not off-limits for for your health and wellness plan. But just like canned goods, some products may contain added sugar (especially yogurt), so check the ingredients list before you choose.

There you have it!  Your quick checklist for the grocery!  Stick to this, and you’ll be losing weight for the last time, and feeling great!