The Whole Foods Shopping List

While grocery shopping we tend to gravitate towards items that look appealing at the moment. That can lead to a grocery cart full of processed junk, sugar, and empty carbs. Make a shopping list and stick to items from each of the categories below to get a balance of nutrients and a variety of different yet healthy and nutritious foods.

Before we turn you loose in the grocery store, remember the following 3 shopping rules:

1. Never shop on an empty stomach
2. Make a shopping list and stick to it
3. Shop the perimeter as much as possible

And with that in mind, here’s a list to get you started. Click on the links to order products and familiarize yourself with the packaging.  This list is not inclusive, just designed to give you some ideas.

Whole Foods Shopping List: Whole Grains

• 100% Whole wheat flour (we use a lot of whole wheat pastry flour – big difference!)
• 100% Whole-wheat or whole-grain bread
• 100% Whole-wheat pasta
• 100% Whole-wheat pitas or tortillas (the sprouted variety is also wonderful)
• Amaranth
• Barley
• Brown rice
• Buckwheat – hot cereal or flour
• Bulgur
• Quinoa (technically a seed, but treated as a grain)
• Rye
• Spelt
• Steel cut oatmeal
• Whole-grain breakfast cereal like millet or Whole Grain Buckwheat Cereal
• Wild rice

Whole Foods Shopping List: Canned/Jarred Items

• Canned beans with no added sugar and little to no added sodium
• Canned pumpkin (not pumpkin pie filling)
• Light coconut milk
• Marinara, no sugar added, low sodium
• Olives
• Sun-dried tomatoes
• Tomato sauce
/paste, no sugar added and little to no added sodium
• Tuna packed in water
• Unsweetened fruit
• Vegetable or chicken stock/broth
, no sugar or dextrose added, and little to no added sodium (we love the Imagine brand)

Note that acidic products like tomatoes or pineapple are better purchased in glass jars whenever possible.

Whole Foods Shopping List: Dried Fruits and Nuts

• Almonds
, pistachios
 and walnuts, to name just a few
• Dried cranberries, fruit juice sweetened
• Raisins
 and other dried fruits such as apricots
 with no added sugar

Whole Foods Shopping List: Condiments and Spices

• 
Balsamic vinegar
• Herbs and spices of all varieties (not the spice mixes like taco seasoning, just the pure herbs.)
• Mustard with no added sugar
• Naturally sweetened ketchup (we love OrganicVille Ketchup)
• Non-fat Greek yogurt in place of sour cream or mayo
• Safflower oil
, grape seed oil, walnut oil and extra virgin olive oil
• Unsweetened cocoa powder

Whole Foods Shopping List: Vegetables (Fresh or Frozen)

• • Artichokes
  • Asparagus
  • Avocados (technically a fruit)
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage (all kinds)
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Garlic
  • Green beans
  • Greens such as spinach, chard, collard or kale
  • Leeks
  • Mushrooms
  • Onions
  • Parsnips
  • Radishes
  • Rutabagas
  • Shallots
  • Squash of all kinds (we love butternut, spaghetti squash and sugar pie pumpkins)
  • Sweet potatoes
  • Tomatoes
  • Turnips

Whole Foods Shopping List: Fruits (fresh or frozen with no added sugar)

• • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Grapefruits
  • Grapes
  • Kiwi
  • Lemons
  • Mangoes
  • Nectarines
  • Oranges
  • Peaches
  • Pineapple
  • Plums
  • Plutos
  • Pomegranates
  • Raspberries
  • Star fruit
  • Strawberries
  • Watermelon

Whole Foods Shopping List: Lean Meats (buy organic when you can)

• Fish of all kinds
• Chicken breasts, boneless and skinless
• Whole chicken (more cost effective)
• Turkey
• Bison or venison (in place of beef)
• Eggs

Whole Foods Shopping List: Beans & Legumes (dry or canned)

• Adzuki beans
• Black beans
• Chickpeas (garbanzo beans)
• Kidney beans
• Lentils (all types)
• Navy beans
• Pinto beans
• Split peas
• White beans

Whole Foods Shopping List: The bulk section

If your local health food store offers a bulk section, be sure to check it out. The items there are typically very healthy and you save money when you shop in bulk.

Be sure to check out these healthy recipes that incorporate some foods on the list.

• 15 High-Protein Low-Carb Dinner Recipes
• 37 Healthy Slow Cooker Recipes for Weight Loss
• 28 High-Protein Dinners

Anything you would add to the list? Let us know in the comments!

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Editors Note: This post was originally published July 7, 2012 and has been updated. 

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