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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!


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


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


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


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


  • 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


  • 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, December 2006.


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cream1507 wrote:

Great Shopping List and I believe beans such as black and red would be a good additions as long as the sodium count is at a minimum.

1/6/2014 06:55:03 AM Report Abuse
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8/19/2010 10:14:37 PM Report Abuse
sndevitt wrote:


1/2/2010 10:41:33 AM Report Abuse
marjiefrisch wrote:

I am surprised that lentils, black beans, and garbanzo beans (and other beans) were left off the list. They are inexpensive and healthy alternatives to meats.

1/1/2010 09:14:50 PM Report Abuse

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