Creating a Grocery List

Creating a Grocery List

Have you made the decision to improve your diet? Now that you have made that big decision, are you wondering what you should buy at the grocery store? If you answered “Yes” to either question, then you may find the following grocery list to be helpful.

This grocery list is intended to be a useful tool to help you get started on a path to better overall nutrition. It is not intended to be an all inclusive list. The guidelines I used to help develop this list include:

      • Carbohydrate foods are all low on the glycemic index
      • No red meat or processed meat
        – Based on Mediterranean diet guidelines recommend minimal red meat consumption (3-4 times/month at most).
      • Saturated fats are included
        – Based on recent evidence that suggests saturated fat intake may not cause excess cardiovascular risk
      • Low mercury seafood
        – High levels of mercury may be harmful to an unborn baby or young child’s development of the nervous system
      • No specific brands listed
        – The majority of the foods listed are fresh, whole foods or have only gone through minimal processing

For specific nutrition and serving size information, please refer to the Fruit (*fresh, unless otherwise specified)

Apple
Apricot
Banana (under ripe has a lower glycemic index)
Blackberries
Blueberries
Cherries
Grapefruit
Grapes, green
Mango
Orange
Peach
Pear
Plum
Strawberries
Raspberries

Vegetables (*fresh, unless otherwise specified)

Asparagus
Artichokes
Avocado
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Lettuce
Leafy greens (collard greens, endive, kale, spinach)
Mushrooms
Olives
Onions
Radishes
Sauerkraut
Squash
Tomato
Water chestnut
Yam
Zucchini

Grains

Barley
Buckwheat
Bulgur
Brown rice
Corn tortilla
Oatmeal (rolled or steel-cut)
Pumpernickel bread
100% stone-ground whole- wheat bread
Sourdough rye bread
Quinoa

Proteins (Animal and Plant)
Chicken
Turkey
Seafood

According to the Natural Resource Defense Council (NRDC) the following fish contain the least amount of mercury:
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder
Haddock (Atlantic)
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)
Salmon (Fresh)
Sardine
Scallop
Shad (American)
Shrimp
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting

Seeds
Chia seeds
Flax seeds
Hemp seeds
Pumpkin seeds
Safflower seeds
Sunflower seeds

Eggs

Legumes
Black beans
Black eye peas
Cannellini beans
Garbanzo beans
Kidney beans
Lima beans
Lentils
Navy beans
Peanuts
Pinto beans

Soy
Edamame
Soybeans
Soy nuts
Tempeh
Textured soy-protein
Tofu

Tree Nuts
Almonds
Beechnuts
Brazil nuts
Butternuts
Cashews
Coconuts
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts

Nut butters/nut butter alternatives
Almond
Cashew
Peanut
Sunflower

Dairy/Dairy alternatives

Almond milk, unsweetened
Cheese
Cottage Cheese
Milk
Soy milk, unsweetened
Yogurt, plain

Fats

Monounsaturated fats
Almonds
Almond butter
Avocado
Avocado oil
Brazil nuts
Canola oil
Cashews
Cashew butter
Hazelnuts
Olives
Olive oil
Peanuts
Peanut butter
Peanut oil
Pecans
Pistachios

Polyunsaturated fats
Corn oil
Cottonseed oil
Flaxseed
Flaxseed oil
Grape seed oil
Mayonnaise
Pine nuts
Pumpkin seeds
Safflower oil
Sesame seeds
Soybean oil
Sunflower oil
Sunflower seeds
Tahini
Walnuts
Walnut oil

Saturated fats
Butter
Coconut
Coconut oil
Cream
Cream cheese
Palm oil

Sour cream

Herbs/Spices/Condiments  

Fresh herbs and spices add flavor without adding salt

Bay leaves
Basil
Cayenne pepper
Cinnamon
Cilantro
Coriander
Cumin
Garlic
Ginger
Mint
Mustard
Parsley
Rosemary
Thyme
Vinegar

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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