SHOPPING LIST TO CONSIDER
As far as fresh produce goes, grab anything you want. Try to go organic with produce that you don't have to peel. My favorites include:
Chopped mix of onions/shallots/garlic
Cruciferous Crunch Collection
Fully cooked lentils
Bagged salad greens
Chopped broccoli, cauliflower, or the two mixed together
Prewashed green beans/French beans
Shaved Brussels Sprouts
Cut fruit (try to buy seasonal and grown near your time zone)
Baby Yukon Gold, fingerling and Teeny Tiny potatoes
Cubed butternut squash
Get lean cuts of meat
Cut-up chicken parts, bone-in, skin on
Seasoned ground turkey
Hamburger patties/turkey patties
Organic ground beef: great for tacos, meat sauce, meatloaf
GRAB AND GO SANDWICHES/ SALADS/ & REFRIGERATED FULLY COOKED ENTREES
I know this category is hugely popular, but it’s honestly a category I tend to skip. My advice would be to avoid those with extra-long ingredient lists.
Light Havarti and Light Jarlsberg slices are tasty, lower in sodium, great if you are watching calories but want cheese in your life
Hummus—many flavor options
Mini marinated mozzarella bites (put on toothpicks with basil and cherry/yellow tomatoes and drizzle with balsamic glaze)
Prepared refrigerated tahini (make hummus with it using canned garbanzos, garlic, lemon juice, salt, pepper, tahini, olive oil, blend all in food processor or high-powered blender)
MILK/ YOGURT/ EGGS
I’m all for almost everything in this category. Go organic if you can. Choose yogurt without fake colors, sprinkles or cookie toppings please
Frozen cooked rice—brown, white and blends
Frozen cooked quinoa
Frozen veggies and veggie blends-all great
Frozen oatmeal, and frozen oatmeal/quinoa blend (get a brand that is only lightly sweetened)
Frozen pizza crust (comes in flat box, also pick up the refrigerated pizza sauce in plastic tub)
Chicken Gyoza Potstickers
Frozen parmesan spinach/kale bites: My friend Liora has 3 kale bites with poached eggs and half a yam. Power breakfast.
Frozen leeks: My friend Deborah T. uses them to make leek frittata and potato-leek soup.
COOKIES, CRACKERS, SWEETS
Again, avoid those with extra long ingredients lists
Granola bars--My local regular grocery store sells more than 50 (50!!!) versions of granola bars. Try to make your own using my recipe
CANNED FOODS/ CONDIMENTS/ OILS
General Tsao Stir Fry Sauce
Green salsa verde (my friend Amy G likes to mix with chopped cooked chicken and rice for a white chicken chili…add some cannellini beans too)
Jar of marinated artichokes
Roasted red pepper vegetable spread
Traditional marinara sauce
Low-sodium boxed organic chicken broth
Boxed tomato and tomato/red pepper soup
Canned low-sodium minestrone soup
Canned organic lentil vegetable soup
All raw nuts, seeds, dried fruit (my kids love the salted shelled sunflower seeds)
Try to choose nuts that are the 50% less salt kind
Wasabi Wow Trail Mix
Rosemary Marcona almonds
Kind bars, Pure Organic bars and Larabars
Fruit strips in various flavors (note sometimes found at checkout counter)—great lunchbox treat
CHIPS/ PRETZELS/ POPCORN
Get baked chips
Olive oil popcorn
100% organic corn tortilla chips
Fun Food—Peanut butter pretzels, honey wheat pretzel sticks, pumpernickel pretzels (all yummy but not the healthiest)
"When it comes to ingredients, if there is more than 10, think again!"
Chef Beth received her Master of Public Health in 2002, her
degree in Dietetics in 2006, her certificate in Childhood Weight Management in 2009 and her certificate in Adult Weight Management, Level Two, in 2011.
Further, Beth graduated from a professional culinary school program, and teaches cooking classes emphasizing easy, nutritious family
She has worked in both hospital and outpatient settings, as well
as with WIC, Head Start, and the public school system. She has taught classes and was a writer and
editor at Muscle & Fitness HERS magazine.
As a registered dietitian, Beth specializes in weight management, diabetes and a variety of other children’s nutritional concerns.
Beth believes in a non-judgmental and supportive approach, not one-size-fits-all.
Chef Beth’s webisodes and blog will cover everything from tips for new moms, family meals, cooking easy, delicious, quick and nutritious meals with your kids ala Rachel Ray, adding nutritious ingredients to kid-friendly food and much more.