I get asked to make a shopping list for people all of the time, so I decided to post one for all of you. Keep in mind that this is just a list to get you started. By no means are you limited to just these foods. There are plenty of other high quality foods that you could buy. Basically, if it grows in nature and can be fished, or hunted, you are good to go. If it is processed, you know that it shouldn’t make the list. As for vegans and vegetarians, just skip the animal products that you don’t eat, and focus on the plants and fats. Protein Seafood Best: Wild caught + sustainably fished Better: Wild caught and/or sustainable Good: Farm-raised Ruminants (beef, buffalo, lamb, elk, venison etc.) Best: 100% grass-fed + organic Better: Grass-fed and or organic Good: Lean, fat-trimmed, drained Eggs Best: Pasteurized + organic Better: Organic (omega-3 enriched optional) Good: Store-bought Poultry (chicken, duck, pheasant, turkey etc.) Best: Pastured + organic Better: Organic Good: Store bought, skin removed Non-Ruminants (rabbit, pork, wild boar, etc.) Best: Pastured + organic Better: Organic Good: Trimmed, drained, lean Processed Meats (bacon, sausage, deli meat etc.) Best: 100% pastured/grass-fed + organic Better: Organic Avoid: Factory-farmed or those with added sugar, MSG, sulfites or carrageen Dairy Best: Pasteurized + organic, full-fat fermented (yogurt, kefir, cheese) Better: grass-fed, organic whey protein Avoid: all milk, cheese, factory farmed dairy Legumes Best: organic tempeh, natto, edamame Better: black, pinto, kidney, navy, lentils (just make sure you buy the dry kind and soak them) organic tofu (extra-firm), lentils, various beans (properly prepared) Good: hemp, brown rice, or pea protein powder **Avoid** All refined soy products (TVP, soy protein, fake meat), most processed grains, and grain-based tempeh. Veggies Acorn Squash Brussels Sprouts Eggplant Okra Anise/Fennel Ro0t Buttercup Squash Garlic Onion/Shallots Artichoke Butternut Squash Green Beans Parsnips Arugula Cabbage Greens (beef, turnip) Pumpkin Asparagus ▪ Carrots ▪ Jicama ▪ Radish ▪ Beets ▪ Cauliflower ▪ Kale ▪ Rutabaga ▪ Bell Peppers ▪ Celery ▪ Kohlrabi ▪ Rhubarb ▪ Bok Choy ▪ Collard ▪ Leeks ▪ Snow Peas ▪ Broccoli/Brocolini ▪ Cucumber ▪ Lettuce (any) ▪ Spinach ▪ Broccoli Rob ▪ Delicata Squash ▪ Mushrooms (all) ▪ Sugar free snap peas ▪ Spaghetti Squash ▪ Sprouts ▪ Summer Squash ▪ Sweet Potato ▪ White Potatoes, Red Skin Potatoes, and Purple Potatoes (tubers) ▪ Yams ▪ Swiss Chard ▪ Tomato ▪ Turnip ▪ Watercress Fruit ▪ Apples ▪ Exotic fruit (star fruit, quince) ▪ Mango ▪ Pineapple ▪ Good: Dry fruit no sugar added ▪ Apricots ▪ Grapefruit ▪ Melon ▪ Raspberries ▪ Watermelon ▪ Bananas ▪ Grapes ▪ Nectarines ▪ Pomegranate ▪ Blackberries ▪ Kiwi ▪ Papaya ▪ Strawberries ▪ Blueberries ▪ Lemon/Lime ▪ Pears ▪ Tangerines ▪ Cherries ▪ Dates/Figs Fats Best: Cooking Fats and Eating Fats ▪ Animal fats ▪ Pine Nuts ▪ Avocado ▪ Pumpkin Seeds ▪ Clarified Butter ▪ Almonds ▪ Cashews ▪ Pepitas ▪ Ghee ▪ Almond Butter ▪ All Natural Peanut Butter ▪ Coconut Butter ▪ Sesame Seeds ▪ Coconut Oil ▪ Brazil Nuts ▪ Coconut Flakes ▪ Sunflower Seeds ▪ Macadamia Nuts ▪ Pecans ▪ Coconut Milk (canned) ▪ Sun butter ▪ Macadamia Butter ▪ Pistachio ▪ Walnuts ▪ Hazelnuts/Filberts ▪ Olives (all) ▪ Extra Virgin Olive Oil If you want some other carbohydrate choices, I suggest steel cut oats, sprouted grain bread, Jasmine rice, and quinoa. Time To Make Your List I hope you find this guide useful in your attempt to make a better plan of attack when grocery shopping. Create good shopping habits and watch your health improve!
Posted on: Wed, 29 Oct 2014 13:00:00 +0000
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