GROCERY LIST

I have complied a list of some grocery items that I think would be great to get you started on the right track to being healthy.  Several of these items are staple items in my home.

JAMIE EASON'S GROCERY LIST (MORE EXTENSIVE)

"HEALTHY ME" GROCERY LIST

PROTEINS

• Seafood (Fillets of salmon, tilapia, tuna, you can do shrimp) Not too much shrimp due to high cholesterol
• Canned Tuna
• Turkey from deli or ground lean turkey for spaghetti, burgers, etc.
• Turkey bacon (if you truly crave regular bacon try center cut bacon by Oscar Meyer, less fat)
• Boneless skinless chicken breast
• Ground chicken
• Bison (less fat than Beef and great source of protein)

BEANS

• Low fat refried beans (or try making them homemade..click the link Refried Beans Recipe)
• Frozen or canned kidney beans, black beans, etc

SOUP

• I don't really like canned soups but if you do try to do low-sodium.  Find a homemade soup recipe. I know it would taste way better.

PASTA/BREAD/GRAINS

• Whole Wheat Pasta
• Brown Rice
• Multi-grain pasta
• whole wheat bread
• Whole wheat english muffins
• Quaker Oats old fashioned kind, not the quick oats
• Cherrio's
• Kashi cereals
• Quinoa
• Couscous

DAIRY

• Soy Milk
• Skim Milk
• Almond Milk
• Eggs (try cage free or organic)
• Greek Yogurt (I prefer Chobani brand)
• Light Yogurt
• String Cheese
• Low-fat cottage cheese
• Feta Cheese
• Smart Balance Butter
• Lt. Sour Cream (a even better alternative would be Plain Greek Yogurt)
• Weight Watchers Cheese Wedges (30 calories)
• 2% cheddar cheese is better than regular
• Part Skim mozzarella

FRUIT AND VEGGIES

• Wide array of fresh fruit
• Frozen fruit
• Applesauce (no sugar added)
• Fresh vegetables (kale, romaine, spinach, celery, carrots, etc)
• Frozen vegetables
• Sweet Potatoes
• Edamame

SNACKS

• 100 calorie Microwave bags of popcorn
• Granola Bars (Beware of sugar content)
• Almonds (Plain, raw, dry roasted best not ones with salt)
• Walnuts 
• Sugar Free Jello (can't taste the difference especially sweet treat when you top with lite whipped cream)
• Edamame
• Fresh veggies with Hummus

ETC (A few other good things to have around the house)

• Extra virgin olive oil (EVOO)
• Fresh salsa
• Mustard
• Sea salt
• Cracked black pepper (adds more flavor)
• Low fat vinaigrette's ( or make your own)
• Wheat germ (great addition to cereal and oatmeal or baked goods for extra fiber)
• Flax Seeds
• Honey
• Agave Nectar
• Almond Butter
• Natural Jelly (be careful of high sugar contents in other jellies)
• Avocados (great on salads and a good substitute for mayonnaise)