Your Health is Wealth Shopping ChecklistNote: Buy fresh and organic when possible and affordable. Seek out “low impact” food sources. Always bring bags shopping, no plastic please!
BeveragesqCoconut JuiceqCoffee*qDaily protein shake 30-40g qFruit Juices (small amounts or
diluted)qHomemade lemonade w honeyqHonest Tea (mostly green tea)qNO soda or energy drinksqRed wineqSparkling WaterqV-8 low sodiumqWater (from BPA free bottles)
Meat, Fish, Poultry, Pork (grass fed, where possible)qBeef and Pork (lean)qBaconqBuffalo qChickenqFish/ Shellfish/Canned tuna/2x
week max.qLamb qTurkey
Breads (whole wheat or mixed grain only)*qCorn Tortillas qGrain BagelsqLive BreadsqPita BreadqWhole Wheat English Muffins
Prepared Foods (cans, jars, etc.)qAlmond butter qApplesauce (low sugar)qBlack BeansqHummusqSpaghetti Sauce and Salsa
Vegetables (Fresh is best. Frozen is better than canned).qAvocado qAsparagus qBroccoliqCarrotsqCeleryqGarlicqGingerqGreen beansqKaleqLeaks
qLettuceqMushroomsqOnionsqPeppersqSpinach qTomatoesqAny other
vegetable you love!
Dry GoodsqBlack Beans/Lentils*qDark Chocolate (90%)qGreen powderqPasta/Noodles (whole wheat)*qProtein powderqWild RiceqSpices (keep them fresh!)qVitamins
Frozen FoodsqAmy’s BurritosqFrozen Fruits and VegetablesqFrozen Low-fat YogurtqVeggie Burgers qWaffles (wheat or oat)*
CondimentsqCoconut Oil (unrefined) qMaple Syrup (pure)qMustardqOlive Oil (extra virgin)qOrganic HoneyqOrganic Jelly/JamqOrganic KetchupqPickles qRelishqSalsaqSauce (low sodium)qVinegar (balsamic)
Dairy qCottage CheeseqEggsqFull-fat MilkqGreek YogurtqHard CheeseqKeiferqMozzarella SticksqSour Cream
Boxed Foods/SnacksqBeef JerkyqCliff BarsqProtein BarsqOatmealqWhole Grain Cereal*
Fruit (whole fruit, eliminate most juice)qApplesqBananas*qBerriesqCoconutqDried fruit snacksqGrapefruit (pink) qGrapes (red, seedless)qLemonsqLimesqMelonqOrangesqPearsqPineapple*qStrawberries
* Eat in limited quantities.Watch gluten sensitivities.
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