The market can be your greatest friend (and enemy) when you are on

the road to healthy eating. It helps to have a plan and know what to

look for. Here is your YES list of things to buy…

YES - Food Shopping Checklist

Dairy – Look for organic, no hormone products. When possible, choose white cheese over yellow.

Cottage Cheese          Ricotta Cheese               Milk

Goat Cheese               Whole milk cheese          Muenster Cheese

Yogurt                     Kefir                    Feta Cheese

Lean Proteins (Meat, Fish, Poultry & Eggs) - (Hormone free, antibiotic free, range fed)

Tuna                    Halibut                    Tilapia

Salmon                    Shark                    Lean beef

White Meat Chicken          White Meat Pork          White Meat Turkey

Eggs

Fats & Oils – Use sparingly. These fats are safe to use while cooking. All are not.

Butter                     Extra virgin olive oil          Almond Oil

Avocado Oil               Canola Oil               Grapeseed Oil

Fruits - Best if Fresh & organic, preferably from local farms. Choose variety.

Apple               Dates               Mangos               Pineapples

Apricots          Figs               Melons               Persimmons

Avocados          Grapefruit          Nectarines          Pomegranates

Bananas          Grapes               Oranges          Plums

Blackberries          Guavas               Tangerines          Prunes

Blueberries          Kiwi               Papayas          Raisins

Boysenberries          Lemons               Peaches          Strawberries

Cherries          Limes               Pears                Watermelon

Vegetables – Best if Fresh & organic, preferably from local farms. Choose variety.

Bell Peppers          Eggplant          Onions               Broccoli

Fennel               Parsley               Brussels Sprouts     Garlic

Peppers          Cabbage          Green Beans          Radishes

Carrots               Hearts of palm          Snow peas          Cauliflower

Jicama               Spinach          Celery               Kale

Squash               Collard Greens          Lettuce               Sweet Potatoes

Cucumber          Mushrooms          Tomatoes

Nuts and Seeds – Good source of protein and fat. Do watch quantity.

Pecans               Cashews          Pine nuts           Almonds

Macadamia nuts     Walnuts          Sunflower seeds     Pumpkin seeds

Peanut butters          Other Nut & Seed butters

Grains & Legumes – Buy in natural state.

Organic dried beans     Barley               Lentils

Buckwheat          Brown rice          Couscous

Whole grains          Polenta               Whole grain breakfast cereals

Wild Rice          Whole Grain Pasta     Quinoa

Snack Foods

Whole grain pretzels          Rye crispbread

Whole grain rice cakes          Rye Wafters (wasa)

Baked corn tortilla chips          Wheat melba toast