Your shopping list

Your shopping list

Here’s your shopping list to go with your week’s worth of meals. I suggest taking this list with you to the store on a Sunday, and do all your shopping for the week. Of course, you may not need all of the items listed. You may need additional items depending on your meal choices. However, I wanted you to have an example what to shop for, as well as understanding the nutrition facts on the label, so you make the right choices on what to buy, or what to skip!

Here are some main rules;

1. Always go with a list. If you go without a list, you may as well just throw your money away. Better yet, donate it to me — I probably need it more than you. :-) Seriously, though, you need to prepare a list of everything you need, pulling from your weekly menu (next tip) and checking to make sure you don’t have it in your pantry, fridge or freezer. Make sure you’re not forgetting anything. Now stick to that list!
2. Plan out a weekly menu. This is the best way to ensure that your list is complete, and that you have enough to serve your family dinner for the week. I often plan a weekly menu and then duplicate it for the next week — this way I can shop for two weeks at once.
3. Don’t go when you’re hungry. This is a common tip, but it’s true: when you’re hungry, you want to buy all kinds of junk. You’ll end up spending a lot more. Eat a good meal first, and you’ll be more likely to stick to your list.

What to buy;

SNACKS
protein nutrition bars
Whey protein ready-to-drink shakes or powder
MEAT/POULTRY
Frozen, skinless chicken breasts
Low-fat sliced chicken or turkey deli meat
Eye of round beef steak
Turkey burgers
Lean ground beef
Ground turkey
New York choice lean sirloin steak
GRAINS
Old-fashioned oatmeal
Whole-wheat tortillas
Low-fat whole-wheat frozen waffles
Whole-wheat English muffins
Whole-wheat pita bread
Whole-wheat bread
Whole-wheat hamburger buns
Whole-wheat spaghetti
Whole-wheat flour
Brown rice
PRODUCE
Celery
Water chestnuts
Scallions
Low sodium dill pickles
Spinach leaves
Fresh tomatoes
Cucumber
Carrots
Romaine lettuce
Broccoli
Sweet potatoes
White potatoes
Lettuce
Onions
Canned whole tomatoes
Fresh mushrooms
Canned kidney beans
SPICES
Cinnamon
Pepper
Salt
Paprika
Garlic powder
Cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder
OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinegar
Italian vinaigrette
Low-fat mayo
Cooking spray
FRUIT
Blueberries
Raspberries
Apples
Peaches
Strawberries
Pears
Grapes
DAIRY
Grated low-fat Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded low-fat Mozzarella cheese
Low-fat String cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute
Low-fat yogurt
FISH
Canned tuna packed in water
Salmon filet
Trout
Haddock
TOPPINGS/CONDIMENTS
Sugar-free syrup
Fresh lime juice be mindful of added sugar
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Salsa
Soy sauce
Lime juice
Sugar free applesauce
Splenda^®*
Baking powder
Lemon juice
Mixed nuts
Ketchup use sparingly because of sodium content
Dijon mustard

How to Read the Nutrition Facts Label

The Nutrition Facts label provides you with more detailed nutritional information about the food or product. Here you will understand how different foods and products stack up against one another so that you can choose healthier options. Make sure you look at the serving size. Keep in mind your daily calorie intake (refer to an earlier mervmail “plan your day”), as well and when you are planning to consume the product, e.g. post workout – simple carbohydrates (sugar), pre workout – complex carbohydrates, ratio carbohydrates/protein/fat etc.


1. Serving Size: The serving size tells you what is a recommended serving size of the food.  Here are some tips to consider:

• If you aren’t used to measuring or weighing your food, measure your portions until you become comfortable with standard portion sizes.
• If you eat more or less than the recommended serving size, the rest of the information on the label needs to be adjusted to reflect the amount you are consuming. (E.g., if you have 2 times the serving, all nutritional values must be multiplied by 2)
• When comparing foods, ensure you are comparing based on equal portion sizes

2. Calories: Calories provides you with a measure of how much energy you get from a serving of the food. Remember that the number of servings you consume determines the number of calories you actually eat.  For instance, if you have two servings of a food, you will have to double the calories listed per serving size to know how many calories you have consumed.  A good gauge to understand if something is high in calories is listed below:

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

3. Calories from Fat: Fat Calories tells you how many calories of the food are specifically fat calories. Each gram of fat is worth 9 calories. No more than 30% of your calories for the day should come from fat. A good rule of thumb is to eat a maximum of 3 grams of fat or 30 fat calories per 100 calories of food.
4a. Total Fat: Total fat explains how much of both good fats (monounsaturated and polyunsaturated fats) and bad fats (saturated and trans fats) are in the food.

• Optimally, you should have no more than 3 grams of fat per 100 calories
• When comparing products/foods, be sure to compare the same serving sizes and then look at the amounts of total fat, saturated fat and calories in a serving of each product. Choose the one with the least amount of each

4b. Saturated Fat: A ‘bad fat,’ saturated fat is found in foods including butter, margarine, fats from meat and pork, full-fat dairy products, eggs, palm and coconut oils and many fast foods. It is best to avoid or limit foods that have saturated fat. Your daily intake should be no more than 10% of your daily caloric intake (less than 1 gram per 100 calories).
4c. Trans Fat: Also a ‘bad fat,’ Trans Fats are created during cooking and/or processing. These fats are often found in commercially baked products. These fats should be eliminated from your diet. 5a. Cholesterol: A combined number telling you how much of both good (HDLs) and bad cholesterol (LDLs) are in the serving.

• It is best to eat no more than 300mg per day
• When comparing products/foods, first ensure you are comparing the same amount for a serving size and then look at the amounts of cholesterol in each and choose the one with the least amount

5b. Sodium: The amount of sodium in the serving.

• It is best to eat no more than 2,400mg per day.
• When comparing products/foods, first ensure you are comparing the same amount for a serving size and then look at the amounts of sodium in each and choose the one with the least amount

6a. Carbohydrates: The total amount of carbohydrates in the food. Each gram of Carbohydrates is worth 4 calories. It includes simple carbs and sugars, complex carbs and fiber. When foods contain carbohydrates, it is best if those carbohydrates contain some amount of fiber (see dietary fiber).
6b. Dietary Fiber: How much fiber is in a serving of the food. It is found mostly in complex carbohydrates such as whole grains, fruits, vegetables and beans.

• Try to eat between 20 and 35 grams per day
• The higher the fiber content of a product, the lower the sugar content in the food

6c. Sugars: The number of grams of carbohydrates per serving specifically made up of sugar. It is best to have this number low. When looking at total carbohydrates, the closer the sugar gram value is to the total carbohydrate gram value, the less fiber you have in the food, meaning the less satiated you will feel.
7. Protein: How many grams of protein are in a serving. Each gram of Protein is worth 4 calories. It is always good to maintain a balance of protein, carbohydrates and fats in a meal. If this food doesn’t contain proteins, try to combine it with another food that has protein.
8. % Daily Values: Tells you what percentage of your recommended daily allowance is provided by the serving of food. Note however, It is based on a 2,000 calorie diet. Generally, a value of 5% is considered low and a value of 20% is considered high. If you consume other than 2,000 calories a day to maintain a healthy body weight understand that these percentages may be different. Regardless, it is a good way to compare other products.
9. Vitamins and Minerals: How much of recommended vitamins and minerals are in the serving. You should aim to reach 100% for all required vitamins and minerals. To ensure you are getting your required daily intake, take a multivitamin.
10. Recommended Amounts: The recommended daily amount for each nutrient for both a 2,000 calorie diet and a 2,500 calorie diet. If you need to consume more or less calories than 2,000 or 2,500 day to maintain a healthy body weight, the recommended amounts for fat, carbohydrates and protein will change.
11. Calories per Gram: This shows the caloric weight of each macronutrient – Fats, Carbohydrates and Protein. It is best to choose foods that are well balanced, containing all nutrients.