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

From the editors of FITNESS

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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8/19/2010 10:14:37 PM Report Abuse

sndevitt wrote:

Booyah.

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