The Whole Foods Shopping List
While grocery shopping we tend to gravitate towards items that look appealing at the moment. That can lead to a grocery cart full of processed junk, sugar, and empty carbs. Make a grocery list and stick to items from each of the categories below to get a balance of nutrients and a variety of different yet healthy and nutritious foods.
Before we turn you loose in the grocery store, remember the following 3 shopping rules:
- Never shop on an empty stomach
- Make a list and stick to it
- Shop the perimeter as much as possible
And with that in mind, here’s a list to get you started. Click on the links to order products and familiarize yourself with the packaging. This list is not inclusive, just designed to give you some ideas.
Whole Grains:
- 100% Whole wheat flour (we use a lot of whole wheat pastry flour – big difference!)
- 100% Whole-wheat or whole-grain bread
- 100% Whole-wheat pasta
- 100% Whole-wheat pitas or tortillas (the sprouted variety is also wonderful)
- Amaranth
- Barley
- Brown rice
- Buckwheat – hot cereal or flour
- Bulgur
- Quinoa (technically a seed, but treated as a grain)
- Rye
- Spelt
- Steel cut oatmeal
- Whole-grain breakfast cereal like millet or Whole Grain Buckwheat Cereal
- Wild rice
Canned/Jarred items:
- Canned beans with no added sugar and little to no added sodium
- Canned pumpkin (not pumpkin pie filling)
- Light coconut milk
- Marinara, no sugar added, low sodium
- Olives
- Sun-dried tomatoes
- Tomato sauce /paste, no sugar added and little to no added sodium
- Tuna packed in water
- Unsweetened fruit
- Vegetable or chicken stock/broth , no sugar or dextrose added, and little to no added sodium (we love the Imagine brand)
Note that acidic products like tomatoes or pineapple are better purchased in glass jars whenever possible.
Dried fruits and nuts:
- Almonds , pistachios and walnuts, to name just a few
- Dried cranberries, fruit juice sweetened
- Raisins and other dried fruits such as apricots with no added sugar
Condiments and spices:
- Balsamic vinegar
- Herbs and spices of all varieties (not the spice mixes like taco seasoning, just the pure herbs.)
- Mustard with no added sugar
- Naturally sweetened ketchup (we love OrganicVille Ketchup)
- Non-fat Greek yogurt in place of sour cream or mayo
- Safflower oil , grape seed oil, walnut oil and extra virgin olive oil
- Unsweetened cocoa powder
Vegetables (fresh or frozen):
- Artichokes
- Asparagus
- Avocados (technically a fruit)
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage (all kinds)
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Garlic
- Green beans
- Greens such as spinach, chard, collard or kale
- Leeks
- Mushrooms
- Onions
- Parsnips
- Radishes
- Rutabagas
- Shallots
- Squash of all kinds (we love butternut, spaghetti squash and sugar pie pumpkins)
- Sweet potatoes
- Tomatoes
- Turnips
Fruits (fresh or frozen with no added sugar):
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Grapefruits
- Grapes
- Kiwi
- Lemons
- Mangoes
- Nectarines
- Oranges
- Peaches
- Pineapple
- Plums
- Plutos
- Pomegranates
- Raspberries
- Star fruit
- Strawberries
- Watermelon
Lean Meats (buy organic when you can)
- Fish of all kinds
- Chicken breasts, boneless and skinless
- Whole chicken (more cost effective)
- Turkey
- Bison or venison (in place of beef)
- Eggs
Beans & Legumes (dry or canned)
- Adzuki beans
- Black beans
- Chickpeas (garbanzo beans)
- Kidney beans
- Lentils (all types)
- Navy beans
- Pinto beans
- Split peas
- White beans
The bulk section
If your local health food store offers a bulk section, be sure to check it out. The items there are typically very healthy and you save money when you shop in bulk.
Thanks for publishing this list. It will be a great help!!!
Pam – Glad you found it useful!
haha, nevermind, I answered my question
No problem!
Question: in the fruits section I didn't notice blackberries mentioned. Is there a reason to avoid them or was it an oversight?
Question: in the fruits section I didn’t notice blackberries mentioned. Is there a reason to avoid them or was it an oversight?
Is there a list for a low carb diet
Teresae, Not as of this writing…maybe soon!
I don't see an answer for this question. I would like to know too.
The list is not inclusive…just some ideas to get you started.
Blackberries are listed under blueberries halfway down the fruit selection.
Thanks!
how about a gluten free list
Great idea. We're actually working on that now.
What about dairy? Is almond milk really better for you than 1% milk? And what about coffee creamers? I am trying to lose weight so any advice is appreciated.
Annette, As far as whole foods go, if you don't have any issues with dairy…then drink away. There's so much disagreement on dairy and whether or not it causes inflammation in the body. Almond milk is good but the commercial kind is typically full of other ingredients…not so healthy. So unless you make your own with a powerful blender or vitamix…I'd stay with 1%. Also, as far as coffee creamer…I'm having a cup of Joe as I type this and I make my own. Here's how with my simple recipe: Morning Cup of Joe in the Raw
How about a printable .pdf list with check boxes? Like the Ultimate Shopping list layout?
Myra, There is a red print button on the right top part of the post.
Unsweetened almond milk is better for you than pasteurized cows milk, especially if you are not drinking organic and/or raw cows milk. Cows milk is very high in fat, (not that all fat is bad for you, our bodies need healthy fats to balance our blood sugar/insulin levels as well as make our cell walls). Also pasteurized milk also causes inflammation in our bodies along with being loaded with hormones and antibiotics.
If you use any coffee creamer, make sure it is plain creamer, and organic. Never use the fake flavored creamers, especially if you are trying to lose wight.
Jennifer,
Thanks for the tips…we love feedback!
What about coconut milk creamers? I've been using the So Delicious brand….
I've been reading a lot lately about how BPA lines the inside of food cans. Have you heard that? Is it true? If it is, we should probably only eat fresh, frozen or food in glass containers, right?
might be wary of plastic frozen food bags
Yes, that is true, but I'm talking specifically about BPA plastic lining cans, not frozen foods.
Ingrid, True.
Kimberly, Yes I know about BPA in cans. It's always best to eat fresh or frozen when possible.
Respectfully disagree that almond milk is healthier than cow's milk. There are many important nutrients present in cow's mild that are not in almond milk. And please, do your research on the dangers of raw milk before you ever drink it.
Kelly, There is so much disagreement on the subject…and I'm talking from 'so called' experts. Personally, I drank raw milk until I was an adult, without problems. That's been awhile and I'm sure it's much less safe today. Thanks for your feedback.
Kelly, I agree that there are some nutrients that are found in cow's milk that are not in almond milk. The challenge with cow's milk is the processing it goes through and not in the milk itself. Although I will say that most of our milk today is coming from cows that have been fed a grain diet filled with growth hormones that make them sick, resulting in the need for antibiotics which are passed through the cow, into their milk and onto you and I. Then raw milk is pasteurized to kill bacteria. The pasteurization process eliminates the digestive enzymes that are inherent in raw milk needed to break down the lactose. In raw milk, which yes you need to be confident in the source, the enzymes have not been destroyed, so it is more easily digested. It is very important that if you consume dairy, it should be from an organic source at the least and preferably grass fed as well. You cannot find raw milk in the grocery store, but you can find raw cheese which has been aged for at least 60 days to ensure the bad bacteria has been eliminated. It is absolutely safe and delicious.
Be careful of the amount of added sugars there are in artificial creamers. Read the labels.
This is a great starter for me. Thanks a bunch
Tracy, You're welcome!