Back to Basics Whole Food Shopping List

Back to Basics Food Shopping List
By Jennifer Levitan
Inspired by “Staying Healthy with Nutrition” by Elson M. Haas, MD

Are you an organized food shopping list person?
Or do you just go to the store and buy what you feel like eating that day?
I am mostly an organized list person, but once I’m in the store, I do allow myself to buy a few “extra” items that appeal to me that day – especially if it’s a seasonal produce item.
There are many different ways of creating a weekly menu and shopping list. Sometimes I have specific meals in mind and buy ingredients for those meals. But I find this isn’t always the most economical way of purchasing as my ingredients might not be on sale or in season.
Hubby & I both enjoy the challenge of putting together a meal with what we have on hand. So often I look to the amount of food we have one hand in each macronutrient category - Proteins, Fats & Carbohydrates. Below is a simple list to get you started – it is not long and there are many extra foods you can add as well!

With foods in your home from this Basic List, you can put together a healthy, well-balanced meal in a half hour with a few fresh ingredients and without having to give up taste or resort to lifeless, chemical, or processed foods. 
**Proportions will vary based on your nutritional needs**

Back to Basics Whole Food Shopping List

Vegetables & Fruits

• These are best purchased FRESH and SEASONAL (organic if possible)
• Fresh frozen, dehydrated & dried is BETTER than canned.
• Weekly items on my list include: celery, carrots, peppers, spinach, lettuce, onions, garlic, broccoli, zucchini, mix berries, bananas, mango, seasonal fruit

Protein Foods (Vegetarian)

• Beans (pinto, adzuki, mung, garbanzo, navy)
• Lentils, split peas (great for soups!)
• Soybean products (Tofu, tempeh)

Protein Foods (Animal)

• Best purchased fresh and organically raised
• Choose fish from cold, deep waters, and avoid farmed fish
• Cheese/Dairy

Grains

• Rice (short grain brown rice, jasmine rice, brown basmati, wild rice)
• Millet
• Buckwheat
• Quinoa
• Rolled Oats, Couscous
• Breads (whole-grain, unyeasted breads, whole-grain crackers)

Fats

• Avocado
• Oils (Cold pressed olive oil, coconut oil)
• Nuts
• Chia Seeds
• Coconut Milk

 
Other (items used in small amounts)

• Condiments
• Herbs & Spices
• Sweeteners (Maple Syrup, honey, rice syrup, stevia)
• Snack foods (Rice cakes, fresh & dried fruit, popcorn)

 
Happy Shopping!
~ Jennifer
JoyFull Eating

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