SHOPPING LIST TO CONSIDER


FRESH PRODUCE

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:

Persian cucumbers

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

Shelled Edamame

Cut fruit (try to buy seasonal and grown near your time zone)

Baby Yukon Gold, fingerling and Teeny Tiny potatoes

Cubed butternut squash

FRESH MEAT/POULTRY/FISH

Get lean cuts of meat

Chicken tenderloins

Cut-up chicken parts, bone-in, skin on

Seasoned ground turkey

Hamburger patties/turkey patties

Organic ground beef: great for tacos, meat sauce, meatloaf

Ground chicken


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. 

CEREAL/ BREADS
Go high fiber, low sugar.


CHEESE/HUMMUS/PROCESSED MEATS

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

Crumbled feta

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)

Shaved Parmesan

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 FOODS

Frozen Garlic

Frozen cooked rice—brown, white and blends

Frozen cooked quinoa 

Shredded potatoes

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

Unsweetened Applesauce

Raisins

Dark Chocolate

GRANOLA BARS

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

All oils/vinegars

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

Enchilada sauce

Panko breadcrumbs

Rice pilaf

Balsamic glaze


NUTS/SEEDS/DRIED FRUIT/BARS/NUTS

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

Nut butters. 


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!"

Blog & "Beth"ipes . . .

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
meals.

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.

Webisodes

Nutrition in the Kitchen

Chef Beth