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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