Your Healthy Shopping Cart
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Fitness

Your Healthy Shopping Cart

Bring along this list when buying groceries to choose the healthiest foods.

The following foods are nutrient powerhouses. Wahida Karmally, DrPH, RD, director of nutrition at the Irving Center for Clinical Research at Columbia University Medical Center, suggests planning your meals with your entire family. Make it a creative group project!

Veggies

  • Broccoli
  • Spinach
  • Kale
  • Red tomatoes
  • Yellow tomatoes
  • Beets
  • Carrots
  • Cauliflower
  • Asparagus
  • Green beans
  • Onions
  • Radishes
  • Okra

Fruits

  • Kiwi
  • Papaya
  • Oranges
  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries
  • Apples
  • Pears
  • Bananas
  • Watermelon
  • Mango
  • Peaches
  • Figs
  • Plums

Beverages

  • Water
  • Milk, 1% or fat-free
  • OJ
  • Cranberry juice
  • Club soda
  • Seltzer
  • Tea (green, black, or white)

Meat/Protein

  • Chicken, white meat without skin
  • Lean beef
  • Fish, such as wild salmon and shrimp
  • Whole eggs and egg whites

Dairy

  • Cottage cheese (nonfat or low-fat)
  • Yogurt (nonfat or low-fat with active cultures)
  • Cheese (nonfat or low-fat, no more than 3 grams of fat per ounce)

Herbs, Spices, and Seasonings

  • Garlic
  • Oregano
  • Curry
  • Cinnamon
  • Dill
  • Rosemary
  • Ginger

Other

  • Whole-grain breads and pastas
  • Nut butters (almond, peanut, pistachio)
  • Oatmeal
  • Olive oil
  • Canola oil
  • Unsalted nuts, such as almonds and walnuts
  • Nonfat popcorn

Originally published on FitnessMagazine.com, December 2006.

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