Northwestern Memorial Wellness Institute
Shopping Guide
|Whole Grains (starches) |Fruits |Proteins |Non-starchy Vegetables |Miscellaneous |
|Whole grain crackers: |Apples |Cheese (low fat) |Artichoke hearts |Herbs and spices, fresh or dried |
|Ry Krisp™ |Applesauce (no sugar added) |String cheese |Asparagus |(Turmeric, Cilantro, Parsley) |
|Wasa Fiber Rye™ |Apricots |Cottage cheese (low fat or fat |Beets |No salt added; Mrs Dash™) |
|Triscuits™ (low fat) |Bananas |free) |Bok Choy |Garlic or Pre-minced garlic (packed |
|Melba Toast™ |Blackberries |Eggs |Broccoli |in water) |
|Whole grain bagels: |Blueberries |Egg Beaters™ |Brussels sprouts |Ginger |
|Natural Ovens ™ |Cantaloupe |Canned tuna, chicken, salmon (in |Butternut squash |Flax seeds |
|Whole grain bread: |Cherries |water) |Cabbage |Vinegars |
|Natural Ovens™ |Cranberries |Tuna or Chicken kit (low fat) |Carrots |Lemon/lime juice |
|Healthy Life™ |Grapefruit |Crab |Cauliflower |Low-fat salad dressing (50cal/2T) |
|Whole wheat pita |Grapes |Salmon |Celery |Mustard |
|Whole wheat english muffin |Guava |Sardines (in water) |Cucumber |Spray butter |
|Tortillas: |Honeydew |Shrimp |Eggplant |Cooking spray |
|La Tortilla Factory™ |Kiwi |Edamame (Soybeans) |Greens |Benecol™ |
|Corn |Mandarin oranges |Soy pepperoni |Green beans |Take Control™ |
|Whole wheat pasta |Mango |Soy “meats” (burgers, hotdogs, |Green onions |Low fat sour cream |
|Instant barley |Nectarine |nuggets, crumbles) |Hearts of palm |Low fat cream cheese |
|Instant brown rice |Orange |Peanut butter |Jicama slices |Olive oil |
|Bulgur wheat |Papaya |Nuts |Kale |Avocado |
|Quinoa |Peach |Chicken |Kohlrabi |Green Tea, Black Tea |
|Potatoes (w/skin) |Pear |Chicken sausage |Leeks |La Croix™ |
|Sweet potatoes (w/skin) |Pineapple |Turkey |Mushrooms |Propel™ |
|Peas |Plum |95-97% lean ground sirloin |Mustard greens |V8 Splash™ |
|Corn |Prunes |Beef (loin and round cuts) |Okra |Light cranberry |
|Bean/lentil soups |Raspberries |Lean roast beef |Onions |cocktail |
|Vegetarian chili |Strawberries |Ham (low fat) |Pea pods |100% Fruit juice |
|Hummus |Tangerines |Pork Loin |Peppers (all varieties) |Frozen meals: |
|Bean dip (low fat) |Watermelon |Turkey, beef, or soy jerky (low |Pumpkin |Healthy Choice™ |
|Dried beans |Fruit bowls |fat) |Radishes |Kashi™ |
|Canned beans (drain and rinse) |(in own juice) | |Romaine |Lean Cuisine™ |
|Orville Redenbacher Smart Pop!™ | | |Salsa |Smart Ones™ |
|mini popcorn bags | | |Salad greens |Amy’s™ |
|Natural Ovens™ muffins | | |Scallions |Lean Pockets™ |
|Whole grain waffles: |Milk & Yogurt | |Spinach |Disposable tupperware/ baggies |
|NutriGrain™ | | |Summer squash |Protein bar/shakes: |
|Kashi™ |Skim Milk | |Tomato |(snack: 200 cals) |
|High fiber cereals: |Soy Milk | |Grape tomatoes | |
|FiberOne™, |Yogurt (light) | |Turnips | |
|All Bran™ |Drinkable Yogurt (light) | |Water chestnuts | |
|Kashi Go Lean™ | | |Watercress | |
|Kashi Good Friends™ | | |Zucchini | |
|Shredded Wheat n’ | | |V-8™ or tomato juice (low | |
|Bran™ | | |sodium) | |
|Uncle Sam™ flakes | | | | |
|Oatmeal | | | | |
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