Tonight my hubby and I are going grocery shopping. I want to know what healthy foods all of you buy. I've been doing really well for 5 weeks now and I'm looking for some variety. Everything from soups, salads, and snacks to quick lunches to extravagant dinners is much appreciated. Thanks everybody in advance!!

Oh goodness.

I buy canned beans and sun dried tomatoes and make hummus. Add a little lemon juice, a bit of olive oil, and YUM!

I buy lots of fruits and vegetables. Mashed sweet potatoes & carrots are amazing, as are kiwi's, bananas, oranges, apples. MMM!

I also eat a lot of apple sauce -- not the sweetened kind, though.

If you buy some miso paste you can make miso soup. Yum!

Squashes are really good, too. You can slice them up and bake them, cook them in a skillet, or make soups out of them.

I drink soy milk instead of regular milk, but that's just a preference thing.

I also recommend a bag of frozen berries -- you can toss 1c. plus a banana and some fresh squeezed juice and you have a smoothie. They are SO filling and delicious!

Another quick meal I make at least every other day: prepare several cups of brown rice in advance to keep in the fridge. For the meal, mix 1/2 cup black beans and 1/2 cup brown rice with 1/2 chopped avocado, and put some spicy salsa on it. Mix it up, and it's SO good. I usually cook it all in a pan to heat it up, and then put the salsa on after it's warm.

Oatmeal! It's really healthy and very filling. My favorite way to prepare it is with some applesauce, a little bit of honey, and cinnamon.

Almonds! I keep almonds (or cashews, sometimes) in an Altoids tin in my purse and snack on them throughout the day. 1 tin is about 200 calories, and they're really good for you.

Oh, you said salads. Easy salads are spinach (buy the un-bagged kind, it's much cheaper) with grapes and walnuts and some low-cal vinaigrette. Easy.

My final suggestion is to buy whole foods -- the less processing the better. Whole wheat, whole fruits and veggies, SO much better for you than other things, even if there are limited calories. I personally avoid packaged, processed foods and all sugary/dessert products. I find that when I keep myself satiated with healthy food, I have no desire for processed "crap in a box" (that's what my husband calls it, teasing me).

Have fun!

Pretty much every week I get Kashi protein + fiber cereal, calorie countown skim milk, low-sodium V8, 36 eggs, carton of egg product (I like that it's yellow to add to my egg whites), dannon fit yogurt, big bag of spinach, 2% string cheese, bananas, another fruit, any marked down veggies that look good, and any frozen veggies that are on sale...

For larger meals, I go with what's on sale, which is usually one of ground turkey, boneless/skinless chicken breast, turkey breast, or pork tenderloin.... At Sam's Club, they have a good (perhaps somewhat processed?) turkey breast w/ some tasty flavoring on the outside that cooks up nice... Every couple weeks I replenish my 'diet' style soups, fat-free spicy refried beans, black/kidney/white beans, whole-grain bread, PB, packets of tuna for work, and big cans of tuna for home... I also get 40-spice hummus and some fresh whole-grain european style rolls to snack on, cottage cheese, and brown rice or barley...

That's pretty good setup Dave.

I started focusing on protein and avoiding dairy and carbs, and it helped me lose 5 pounds in two weeks. I know I am stronger now too. I am from the Midwest, so I never really bought into the anti-dairy stories, but I started reading the articles and now agree with them. I used to be into fat free milk, but after learned I get just as much calcium from salad greens and fruit, I switched to water.

I stick to the perimeter of the store and avoid processed foods. I buy chicken, salmon, 97% beef, almonds, oranges, iceberg lettuce, peanut butter and celery, raisins, and oatmeal.

I eat triscuits for a snack when I want to and drink coke zero when I feel like it. I have a couple whole-grain pizzas in the fridge, but haven't wanted to eat one this month. I avoid bread and pasta, but I'll make an open-faced sandwich if I want a slice of bread.

Most of my food is either frozen or non-perishable for the most part so I don't stop in the grocery store often except for fruit. My weaknesses are eating in restaurants and anywhere I see a cookie at work. If I can break those habits I'll have more success.

For those who eat Kashi cereal, take it this advice, never eat three bowls in one day, you will regret it.

One of my best recommendations "Shop the Outter Circle". If you notice in almost all stores.. All the non-processed foods (for most part) are on the outer circle. Produce, baked goods, dairy, meats, and you never have to go down an isle! (pretty much heh).

I love getting Zucchini, I take one to work, Slice it up, add a little water. Heat for about a minute in the microwave, drain, add a little pepper for flavor if you want and its sooo good. Quick, easy, healthy.

I also agree with oatmeal! A great way to start the day, and not too many calories, even the flavored ones (fruit cream.. yummm).

I always get my milk, can't avoid that, its my weakness. Get banannas, I don't like them much but great for added potassium and it can really satisfy sugar cravings.

Broccoli, I love steamed broccoli. I guess fruits and veggies in general.

I usually get a back of frozen, boneless, skinless, chicken breasts too. They are typically cheap, low calories, and easy. I love to defrost one, and cook it up with a little bit of no-salt butter and lemon juice and a little garlic.. Yum!

So thats a little look into my shopping.

Celery, great to eat if you feel like munching on something.

I second that.



Tell me more about this - I drink milk with my cereal and as a good source of protein, and eat yogurt b/c it's tasty and for the active cultures... The string cheese makes a nice snack too, but none of these are necessary.

As a side note, I've been wanting fish too, but haven't seen a decent sale in a while and don't want the whole house to smell like salmon for 3 days - waiting until grilling season (or I'll make 'steam' packets w/ tilapia and some veggies).

If you google "milk bad", you will find lots of articles. I don't think it's necessary harmful, but it isn't necessary either. I mean in fat-free milk there is like 27g of sugar a serving, I rather eat cookies. The big thing that got me was how it can boost inflammory infections, like sinus issues and joint pains.

I've read how NSAIDs, (ibuprofen) can hinder protein absorbion. I have bad knees and take ibuprofen when they ache. Milk hinders the effect ibuprofen has, so I take more ibuprofen. Ibuprofen hinders protein into my muscles, so I don't make as big of gains. It's kind of a vicious cycle, why not just stop with the milk I said. I also noticed I can breathe better with my nose, I might have a slight allergy I guess.

I am not saying milk is awful, but it isn't that great either.

I buy salmon at CostCo in the can tins for the cheap. I used to cook salmon, but the cans are easier. I never felt like cooked salmon so awesome on the grill either. Maybe I have poor taste.

With the cans, you can just wash them out then you are done and the garbage doesn't stink. Some people like sockeye salmon not farm-raised, but I prefer regular farm-raised atlantic salmon. I figure there is less mercury on the farm-raised salmon. Maybe someone would say Sockeye's got better omega-3s or something, but I don't know the details about that.

This I agree with. The only milk I drink is Hood's Calorie Countdown - 3g of sugar. I can't see all that added sugar just to wet my cereal.

Another issue to consider w/ NSAIDs is that they increase your blood pressure - basically why I have stopped taking them for my hangover (instead I relish in the fact that I earned that sucker). For the knees I rely solely on the glucosamine and it's doing wonders.



Thanks, I'm going to look that up. Last time I got it in a can it had all the bones, which was a bit of a turn off, but the convenience would be awesome and a good break from the tuna. I'm particularly fond of the grill b/c if I cook salmon on the stove, my house smells like it for a couple days

I know what you mean. The salmon cans I get from CostCo never have bones. Cans at the grocery store are bony and kinda gross.

I'll look into the Hood's Calorie Countdown Milk for when I want milk. That also makes sense to me.

Thanks for all the advice everybody! I've got my grocery list made out, and I'm ready to go shopping. Mike, I seriously doubt I can give up milk, cheese, yogurt, ect, but thanks for the suggestion. Maybe I'll try some soy milk or something. I've heard that stuff is pretty gross though.

Couldn't agree more.

I usually buy frozen chicken breasts and salmon for protein. For veggies, I go down the frozen foods aisle and get broccoli, cauliflower, squash, zucchini, green beans. I'll grab some grapes, oranges and apples (I hate fresh apples but I shove them down my throat anyway from time to time.) The only stop I make in the center aisles is for lentils or other beans.

For snacks, I get string cheese and cottage cheese (to eat with my fruit), and stock up on Balance and Zone bars for my at-work snacks.

Someone clue me in on why dairy is soooo bad for you? I've been reading a lot of that on this forum.

I think this particular thread is just focusing on the significant amount of sugar in milk...

I've heard both bad and good things about dairy though, and consequently ignore them as where I am concerned, it does a body good!

No, soy milk is wonderful! I love it! I buy Silk brand.

Seems like the milk topic keeps getting brought up today!! I just had this conversation with Dave earlier.... I didn't realize that milk had so much sugar!!

I may have to research this further Mike.....



I'm always having sinus problems! And I'm always drinking milk....hmmmmm???

I'm pretty boring right now; my eating routine has been the very definition of a "routine" since I'm not necessarily bored of anything I eat yet and it's really convenient.

Typically start off my day with a bowl of oatmeal and I keep a stash of almonds at my desk at work for snacks and I buy Fuji apples every week so I have one for my post lunch snack. I usually grab a sandwich on wheat for lunch from our cafeteria since it's usually the safest bet in terms of quality and taste (everything else is so up and down it's not even funny anymore.)

For dinner, I've been eating turkey chili every day basically since I can just make a huge pot of it on Sundays and not have to worry about cooking on weekdays after the gym. Thankfully I still think the chili I make is delicious and it's a quick meal to fix although I do use canned stuff so it's necessarily as healthy as it could be, but for the convenience it's not bad.

My weekly grocery store run is getting so predictable that the cashier even commented that I forgot jalepeno's this week.

Totally agree with Linaeve re: shopping the "outer circle"...that's where all the best stuff is! The only time I wander into the rest of the store is when I'm looking for cereals, whole grains, canned/dried beans & frozen foods. I buy A LOT of frozen fruits and vegetables.

Berries are the highest in fiber, lowest in sugar, and full of antioxidants - but they spoil too quickly when fresh, which makes frozen ones perfect. My breakfast is 1 c. frozen fruit, a banana, 1/2 c. vanilla soymilk & 1 tbsp. ground flaxseed (2 tbsp. a day gives you all the Omega-3's you need, btw) tossed in a blender - makes a perfect smoothie & I'm full for hours.

I also buy different flours (whole wheat, oat & soy) to make pitas and crackers. Whole wheat pitas are pretty much the only bread I eat now, so I make a fresh batch each week. They're really easy & totally low fat. I love stuffing them w/either eggplant dip or hummus (both homemade) and adding some lettuce & tomato for a quick/healthy lunch.

Also agree w/Monique re: whole fresh foods. They are absolutely the best - nutritious, filling, and delicious! The whole bottom half of my refrigerator is full of fruits and veggies. Salad is pretty much my main dish these days. I always try to include a little fruit & nuts in my salad (or salad dressing...I make a yummy blueberry dressing).

I also try to get a lot of mushrooms each week. They're not really a vegetable, but they are full of phytonutrients (and really yummy, too!). Quick & easy dishes for dinner are broiled marinated portobellas w/steamed spinach or sauteed portobellas w/chick peas.

If you buy steelcut oats (often labeled Irish oatmeal), soak them overnight in water or soymilk. They're good to go in the morning and only require a brief heating up in the microwave.

Oh! And re: soymilk. It is a bit of an acquired taste. You can't think of it as a milk replacement - have to think of it as a totally different beverage. I found that helped me a lot when adjusting to it. For instance, have you ever tried orange juice on your cereal? It's really good, but weird. It's the same w/soymilk. Good, but weird...Silk is a good brand. Start with the vanilla flavoured stuff. (I only use the plain in cooking.)

Here's some quick/easy recipes, if you're interested.

GRANDMA TILLIE’S EGGPLANT DIP

1 eggplant
1 tomato, diced
1 green or red pepper, diced
1 large onion, diced
dash of Mrs. Dash seasoning

Bake the eggplant in the oven at 350° for 1 hour, or microwave it for 8-11 minutes. In a covered, shallow pan or pot, steam-fry the tomato, pepper and onion until soft. Scoop out or peel the eggplant and blend it with the steamed vegetables and seasoning.


SPICY BEAN SPREAD OR DIP

1 15 oz can of beans, any type
1 tsp mild chili salsa, chili powder, or crushed red chili peppers
1 pinch cumin or turmeric (optional)
¼ tsp garlic powder, or 2 garlic cloves, crushed

Mash the beans with a fork, masher, or food processor with about half the liquid from the can. Mix in the spices. Serve with raw or lightly steamed vegetables or toasted pita bread.


TASTY HUMMUS SPREAD OR DIP

1 cup cooked or canned garbanzo beans
1 tbsp tahini
2 tbsp lemon juice
2 garlic cloves, finely chopped
1/3 cup bean liquid (from the can) or water
1 tsp horseradish

Blend all ingredients in a blender until creamy smooth. It makes an awesome spread or a dip for raw and lightly steamed vegetables.

(All recipes are from Dr. Joel Fuhrman's Eat To Live)

Lilly, you rock! I was reading your post thinking of the recipes I was going to ask you for, and they're all here

C&P'd, Lilly, merci.

Thanks for all the help guys! And Lilly thanks for the recipe ideas! I went shopping last night and spent more money grocery shopping than I ever have before. I almost had a heart attack when I saw the total. Yikes!! Being healthy is expensive!!

Fresh Fish, cold water - eat it daily
Broccoli Fresh
Spinach
Peanut Butter (low fat)
Whole Wheat Bread
Banannas
Grapes
Strawberries
Rasberries
Walnuts
Green Beans
New Potatoes
Sweet Potatoes
Granola
Odwalla
Low Fat Plain and Vanilla Yogurt
Cottage Cheese
Sharp Cheddar
Chicken Breast
Ground Turkey
Steak
Roast
Carrots
Legumes
Protein Bars for snacks
Tuna
Some other things that don't come to mind...

we did this one back in the summer, too...
http://www.traineo.com/8_3005_0.html#msg29803

Thanks for the link Megan!

I finally tried this and it was very good. However, I did add some extras to it and made it slightly bigger so it will be 2 meals for me I added some chicken strips and some sauted mushrooms. YUM!!

I'm in an awkward position now because my grocery habits need complete revamping. I was overweight my whole life, I lost 75 pounds, and now I need to put on muscle mass but keep losing weight. I have no idea what to buy.

Lots of yogurt, avocado twice a week, nuts, peanut butter, wheat bread from a local baker, about three cans of tuna a day (but I hear that'll kill me).

Goodness that's a lot of tuna!!!

beans!

Rachael I'm glad you liked the rice/bean/salsa/avocado dish! My favorite!