ArtichokesAsparagusBaby carrotsBell peppersBroccoliCauliflowerEggplantFresh or canned

tomatoesFrozen veggiesOther:

Low-Carb Veggies

Green beans JicamaMushroomsOnionsSnow peasRomaine/spinachSummer squash100% vegetable

juiceZucchini

Arnold® sandwich thinsWhole-grain mini bagelsWhole-grain pitasWhole-wheat breads and rollsWhole-wheat tortillasWhole-wheat wafflesOther:

Bran flakesCinnamon

oatmeal squaresKashi® GOLEANOther:

Cereal

Plain/light instant oatmealShredded wheatSteel-cut oatmeal

CodHalibutRainbow troutOther:

Fish and Seafood

SalmonShrimpCanned Tuna

AlmondsBlack beansBoca® burgersKidney beansOther:

Beans, Nuts, Vegetarian Choices

Lentil soupPeanut butterTofuWalnuts

Buy fresh and frozen most often

FIBER-RICH CARBSChoose cereal with 4 or more grams of fiber

LEAN PROTEINChoose beef with “loin”or “round” on the label

ApplesApricotsBananasBlackberriesBlueberriesCanned fruit

(in own juice)CantaloupeCherriesOther: _______

Wholesome Fruit

Frozen fruit Kiwi OrangesPeachesPearsPlumsRaspberriesStrawberries

Brown/ wild rice

Corn and peasDreamfields® pastaOther:

Pasta, Rice and Starchy VeggiesEggsLean, extra lean

ground turkeyReduced-fat

cheesePork loin,

tenderloinSirloinOther:

Beef, Chicken, Other Animal Protein

Skinless, chicken breast

Skinless, turkey breast

Turkey hot dogs, bacon and burgers

90-95% lean ground beef

2% Cottage cheese

AvocadoNutsCanola oilGround

flaxseedLight mayoOther:

HEALTHY FATS

Skim/1% milkPlain, calcium-

fortified soymilkLight, flavored

milk and soymilk

Other:

Plain, nonfat yogurt Light, flavored yogurt Light smoothies

LOW-FAT DAIRYPick yogurts with less than 20 grams carbs per cup

Dry roasted peanuts

Light ice creamHummus Baked chipsKashi® barsOther:

Low-sugar jelly String cheeseMini pizza100-calorie

popcornFrozen peaches

SWEETS & TREATS Choose snacks with 2 or more grams of fiberLight salad

dressingLight tub

margarinesOlivesOlive oil

QuinoaSweet potatoes100% whole-

wheat pasta

FLAVORFUL ADDITIONSUse these instead of the salt shaker

OTHER ITEMS

Eat with colorful fruits and veggies

FRUITS & VEGGIES

GarlicGingerLow-fat mayoSalsa

Balsamic vinegar

BasilCilantroOther:

Healthy & Handy Grocery List

This information is for general education only.  Please consult your diabetes team for medical, nutrition or fitness advice.

Breads, Crackers, Other Whole Grains

• Reach for whole wheat pasta over regular pasta

• Fill your cart with more colorful fresh or frozen fruits and veggies—shop on sale and in season

• Buy lean or extra-lean ground turkey for tacos, meatloaf and burgers

• Stick to your list and avoid shopping hungry

• When buying frozen dinners, choose those with less than 600mg of sodium per meal

• Choose plain, nonfat yogurt and add your own fruit

• Shop the outside edges of the grocery store for fresher choices

Albacore tunaLake troutHerringMackerelSalmon Walnuts

Helps to lower blood glucose and cholesterol!

ApplesCarrotsKidney beansLentilsOats/OatmealPears

High in pesticides— try organic or wash and

scrub before eating!

ApplesPearsPeachesBell peppersSpinachPotatoes

Loaded with nutrients to control your weight

and fight disease!

Plain, nonfat yogurtBerriesBeansTomatoesSalmonGreen tea

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