The 200 SuperFoods That Will Save Your Life (60 page)

Nuts

Organic avocado

Organic mayonnaise

Safflower oil, expeller-pressed

Seasonings and Condiments

Chili powder

Cinnamon

Dijon mustard

Fresh garlic

Garlic (fresh)

Garlic powder

Ginger

Lemon-pepper

Nutmeg

Onion powder

Onions

Paprika

Salsa

Turmeric

Keep these items as staples on your grocery list so that you always have them available. This will help you avoid getting trapped into eating high-fat, high-sugar, high-sodium foods or feeling starved because “there's nothing in the house to eat,” setting yourself up for overeating at your next meal.

Bring your own snacks (BYOS) to work and when you travel so that you are not dependent on vending machines or whatever is provided.

An ounce of prevention is worth a pound of cure—be prepared!

RECOMMENDATIONS
FOR GROCERY SHOPPING

Whenever possible, buy products that are

• Organic

• Low-sodium

• High-fiber

• Low-fat

Livitician Grocery Shopping List

Natural Foods

Flaxseed, both milled and ground (such as Barlean's Forti-Flax Organic

Cold-Milled Select Flaxseed)

Low-fat granola (such as Back to Nature)

Whole soybean powder (such as Trader Joe's Unflavored & Unsweetened)

Shredded wheat (such as Barbara's)

Soy crisps (such as Genisoy, Glenny's Naturals, Trader Joe's)

Soy nuts (such as Genisoy)

Wheat-free cereal (such as Barbara's Puffins)

Pretzels, Popcorn, Chips, Nuts, and Seeds

Air-popped organic popcorn (such as All Star Gourmet Popcorn Comets)

Almonds, raw

Baked tortilla chips, unsalted (such as Guiltless Gourmet)

Dry roasted almonds (such as Blue Diamond)

Dry roasted peanuts, unsalted or lightly salted (such as Planters)

Hemp seed nuts (such as Manitoba Harvest)

Microwave popcorn (such as Healthy Choice)

Nuts and seeds, raw (except Brazil nuts, cashews, and Macadamia, which are too high in saturated fat) (such as Health Best)

Pistachio nutmeats, raw

Pretzels (such as Snyder's of Hanover)

Pumpkin seeds, raw

Pumpkin seeds, roasted

Soy nuts (such as Dr. Soy)

Spelt pretzels (such as Newman's Own Organics)

Sunflower seeds, raw

Rounds pretzels (such as Newman's Own Organics)

Walnuts, raw

Frozen Foods

Blackberries

Blueberries (such as Naturally Preferred)

Broccoli florets

Corn (such as Naturally Preferred)

Dark sweet cherries

Edamame (such as Seapoint Farms)

Fat-free fruit bars (such as FrütStix Organic)

Fat-free sorbet (such as Haagen-Dazs)

Fruit (such as Cascadian Farms)

Green beans (such as Naturally Preferred)

Home-style potato pancakes (such as Dr. Praeger's)

Low-fat cheese ravioli (such as Rosetto)

Low-fat frozen yogurt (such as Ben & Jerry's, Haagen-Dazs, Stonyfield Farms)

Mixed veggies (such as Naturally Preferred)

Multi-grain waffles (such as Van's Gourmet)

Peaches

Peas (such as Naturally Preferred)

Petite whole beans (such as California & Washington)

Petite whole fancy mixed veggies (such as California & Washington)

Petite whole peas (such as California & Washington)

Raspberries

Sorbet (such as Natural Organic Choice)

Soybeans in pods (such as Seapoint Farms)

Spanakopita (filled with spinach, ricotta cheese, and feta cheese)

Spinach

Strawberries (such as Naturally Preferred)

Vegetables (such as Cascadian Farms)

Veggie burgers (such as Dr. Praeger's Tex Mex)

Waffles (such as Van's Organic)

Whole soy (such as Cultured Soy)

Refrigerated Foods

1% low-fat milk in paper cartons (such as Horizon)

100% juice, not from concentrate, and fortified with vitamins B
₆
, B
₁₂
, C, E, K, and folate

100% liquid egg whites (such as Papetti Foods)

All-natural fresh mozzarella (such as Ovoline, Ciliegine, D'Celli Mozzarella Fresca)

All-natural hummus, preservative-free (such as Tribe)

Cage-free eggs with omega-3s (such as Naturally Preferred)

Cultured soy non-dairy yogurt (such as Trader Joe's)

Extra-firm tofu (such as House, Nasoya)

Farmer cheese with no salt added (such as Friendship)

Fat-free fromage blanc (such as Vermont Butter & Cheese Company)

Fat-free milk (such as Horizon)

Firm tofu (such as Trader Joe's)

Kosher Muenster cheese (such as Naturally Good)

Kosher Pepper Jack (such as Naturally Good)

Kosher Swiss cheese (such as Naturally Good)

Lactose-free yogurt cheese

Low-fat cottage cheese (such as Horizon, Organic Valley)

Low-fat farmer cheese (such as Friendship All Natural)

Low-fat kefir (such as Lifeway Cultured Milk Smoothie, Helios Nutrition,

Trader Joe's)

Low-fat ricotta cheese (such as Precious)

Multi-grain wraps (such as South Beach Diet Snack Size Wraps)

Nonfat plain Greek-style yogurt (such as Fage, Trader Joe's)

Organic 100% egg whites (such as Eggology)

Organic eggs fortified with omega-3 fatty acids (such as Chino Valley Ranchers)

Part-skim mozzarella, block and sliced (such as Horizon)

Part-skim ricotta cheese (such as Polly-O)

Part-skim string cheese (such as Horizon)

Plain fat-free yogurt (such as Stonyfield Farms, Horizon)

Plain low-fat yogurt (such as Stonyfield Farms, Horizon, Trader Joe's)

Puddings (such as Kozy Shack)

Reduced-fat Swiss cheese (such as Jarlsberg)

Refrigerated unsweetened soy milk

Refrigerated vanilla soy milk

Shirataki (tofu noodles) (such as House)

Silken or soft tofu (such as Whole Foods Brand, House)

Soy milk (such as 365, Silk)

Soy yogurt (such as Whole Soy)

Sprouted grain bread

Tofu steak, packed in water (such as House)

Whipped buttery spread (such as Earth Balance)

Whole wheat bread

Yogurt with fruit (such as Stonyfield Farms, Horizon, Whole Soy & Co.)

Produce

Apples

Avocados

Baby romaine lettuce

Bell peppers

Black seedless grapes

Broccoli cole slaw (such as Mann's, Foxy)

Carrots

Garlic

Ginger root

Lemons

Limes

Mixed

greens

Onions

Oranges

Peaches

Pears

Peeled baby carrots

Red seedless grapes

Romaine lettuce

Sweet potatoes

Yams

Breads, Grains, and Cereals

100% whole wheat bread (such as Milton's, Whole Foods Organic)

Basmati brown rice (such as Della)

Cereal with fruit and nuts (such as Trader Joe's Triple Berry O's)

High-fiber cereal (such as Kashi Go Lean, Kashi Go Lean Crunch, Kashi Good Friends, Cascadian Farm Great Measure, Cascadian Farm Clifford Crunch)

High-protein cereal (such as Back to Nature Hi-Protein Crunch)

Kamut pasta (such as Eden)

Long grain brown rice (such as Lundberg)

Low-fat granola (such as Grandy Oats)

Multi-grain hot cereal (such as Country Choice)

Multi-grain pasta (such as Barilla Plus Enriched Pasta, Ronzoni Healthy Harvest)

Oat bran (such as Mother's 100% Natural)

Old-fashioned oatmeal (such as Quaker Oats)

Quick-cooking Irish oatmeal (such as McCann's)

Quinoa

Rice blends (such as Trader Joe's California Rice Trilogy, Brown Rice Medley)

Short grain brown rice (such as Lundberg)

Shredded wheat (such as Barbara's Original)

Sprouted 7-grain bread (such as Trader Joe's Organic Flourless)

Sprouted grain bread (such as Ezekiel 4:9)

Sprouted grain English muffins

Sprouted grain tortilla (such as Ezekiel 4:9, Food for Life)

Sprouted wheat pasta (such as Pappardelle)

Toasted oat cereal (such as Kashi Heart to Heart)

Tortillas (corn, sprouted grain, whole wheat) (such as La Tortilla Factory Sonoma

Carb Cutting)

Wheat bran muffins (such as Trader Joe's Blueberry)

Wheat-free cereal (such as Barbara's Puffins)

Whole grain organic bulgur wheat

Whole grains cereal (such as Nature's Path Organic Heritage Heirloom)

Whole ground flaxseed meal (such as Bob's Red Mill)

Whole wheat bread

Whole wheat couscous

Whole wheat English muffins

Whole wheat pasta (such as De Cecco, DeBoles)

Whole wheat whole grain spaghetti (such as Ralph's)

Wild blend rice (such as Lundberg)

Crackers

100% Whole Wheat Crackers (such as ak-mak)

100% whole wheat matzos (such as Streit's)

Brown rice organic rice cakes (such as Lundberg)

Crispbread crackers (such as ak-mak, Wasa)

Low-sodium crackers (such as Nabisco Triscuit)

Multi-grain crackers (such as Kellogg's All Bran, Trader Joe's)

Reduced-fat crackers (such as Nabisco Triscuit)

Woven wheat wafers (such as Trader Joe's Reduced Guilt, 365)

Condiments, Sauces, Oils, and Spreads

100% fruit spread (such as Fiordifrutta, Dickinson's)

100% pure maple syrup (such as Camp, Shady Maple Farms)

Agave nectar (such as Sweet Cactus Farms)

All-natural unsweetened applesauce

Apple cider vinegar (such as Bragg, Solana Gold)

Condiments, Sauces, Oils, and Spreads
(cont.)

BBQ sauce (such as Robbie's, Bone Suckin' Sauce)

Blue agave sweetener Brown rice vinegar (such as Eden)

Canola mayonnaise (such as Hain Pure Foods)

Canola oil (such as Spectrum Naturals)

Canola oil spray

Chicken marinade and low-sodium stir-fry (such as Mikee)

Chocolate-flavored syrup (such as Trader Joe's Midnight Moo)

Chunky guacamole (such as Whole Foods)

Dijon mustard (such as Grey Poupon)

Extra-virgin olive oil (such as 365)

French onion dip mix Garden veggie pasta sauce (such as Ragu)

Honey

Ketchup (such as Robbie's)

Low-fat vinaigrette salad dressing (such as Annie's Naturals raspberry vinaigrette)

Low-sodium salsa (such as Scotty's)

Low-sodium soy sauce (such as Bragg Liquid Aminos)

Marinara sauce with no salt added (such as Trader Giotto's)

Mild fresh salsa (such as Trader Joe's Fresh Packed)

Mustard (such as Natural Value)

Pasta sauce (such as 365)

Peanut butter (such as Laura Scudder's, Maranatha)

Raw almond butter

Roasted garlic hummus dip (such as Trader Joe's)

Sesame oil (such as Spectrum)

Sweet & sour sauce (such as Robbie's)

Teriyaki sauce (such as Mikee, Soy Vay Island)

Unfiltered apple cider vinegar

Unsalted peanut butter from unblanched peanuts (such as Trader Joe's)

Vegetable cooking stock (such as Kitchen Basics)

Whipped buttery spread (such as Earth Balance)

Whole cane sugar (such as Rapadura)

Spices

Black pepper (cracked)

Cayenne pepper

Chili powder

Cinnamon (ground or stick)

Curry powder

Dijon mustard

Garlic powder

Ginger (ground)

Lemon pepper

Low-sodium seasoning blend (such as Trader Joe's 21 Seasoning Salute)

Nutmeg

Onion powder

Organic seasoning blends (such as The Spice Hunter Seasonings, Simply Organic seasonings and extracts)

Paprika

Turmeric

Canned, Boxed, and Dried Products

Albacore tuna canned in water (such as Chicken of the Sea)

Amaranth

Applesauce (such as Solana Gold)

Black beans

Buckwheat

Bulgur wheat (such as Arrowhead Mills)

Canned wild Alaskan skinless, boneless pink salmon

Canned wild Alaskan sockeye smoked salmon (such as Echo Falls)

Cocoa powder (such as Scharffen Berger Natural)

Diced tomatoes (such as Del Monte, Muir Glen)

Dried beans (such as Health Best)

Dried blueberries sweetened with apple juice

Dried fruit cranberries

Dried fruits, unsulfured and with no sugar added (such as Health Best)

Dried Great Northern beans (such as Ralph's)

Goji berries (such as Navitas Naturals)

Hot chocolate (such as Ghirardelli)

Kidney beans

Light tuna canned in water (such as Chicken of the Sea)

Low-sodium vegetable broth (such as Imagine)

No salt added canned soups (such as Health Valley)

Pinto beans

Quinoa (such as Ancient Harvest)

Raisins (such as Pavich)

Raw wheat germ (Arrowhead Mills)

Rice and beans (such as Eden)

Semi-sweet chocolate chips (such as 365)

Soups (such as Pacific Natural Foods, Imagine)

Vegetable medley bisque (such as Trader Joe's)

Vegetarian beans (such as Heinz)

White beans

Sweets and Desserts

All-natural jelly beans (such as Sun Ridge Farms Organic Jolly Beans)

All-purpose flour (such as Gold Medal Organic)

Brownie mix (such as Dr. Oetker Organic Chocolate, Trader Joe's No Pudge Fudge)

Buttermilk pancake/waffle mix (such as Maple Grove Farms Organics)

Chocolate chips (such as 365)

Cookie Mix (such as Dr. Oetker's Organics)