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Your Shopping List

Here it is for all the world to see...my shopping list.

I'll bet you're thinking, "Dan's lost his mind! Is he kidding? He's printing his shopping list? How's that going to help me get fit?"

It could help a lot.

Half the battle of getting in shape is fueling your body properly. If you eat crap you're going to look like crap. With this shopping list I'm giving you options to buy so you have healthy choices in your home. There's another benefit. If you buy what's on my list you'll have the staples you need for many of the healthy recipes I have on my website. The main things you'll still have to pick up are perishables and a few spices.

As a bonus my list includes the healthy canned or frozen foods you can buy so you don't have a kitchen full of fresh produce that spoils. I hate throwing away vegetables that went bad just because I didn't have enough time to prepare them.

But wait, there's more! In some cases I list specific brands for you. I've spent hours in the supermarket reading the labels and making side-by-side comparisons. Buy my recommendations and you'll get food that's lower in sodium, fat or sugars.

Last but not least, For those of you who live in Key West, I've taken this list to all three major supermarkets locally. If there are no notes at the end of the item, you can get it at all three places. If only one or two of the stores carried the item, I made a note at the end indicating which ones. A=Albertson's, P=Publix and W=Winn-Dixie.

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For those of you who don't live in Key West, spend some time comparing brands to find the healthiest option...and once you do, let us know what it is so if we can get it we can add it to the list.

This list isn't for everybody. If you have allergies you obviously shouldn't buy foods that will make you sick; and if you're a vegetarian you can substitute different types of tofu for the meats. Get your coupons and sale flyers ready, here's my list.

	Eggs (Egg whites have no fat or cholesterol and are high in protein.)
	Fat-free milk
	Fat-free half & half
	Instant oatmeal (Not the sugar filled individual packets, the 42 oz. canister or larger boxes. I prefer quick cooking Irish Oats because they don't get as mushy.)
	Brown rice
	Bread [Alvarado Salt-Free Bread or Nature's Own Healthline Sugar Free] (Salt-free breads are difficult to find. If you're comparing brands look for one that's LOWER in sodium, higher in fiber and protein.)
	Waffle mix [Classique Fare Belgian Waffle Mix] (A & P) (It's amazing how much lower this waffle/pancake mix is compared to anything else. If you can't get it, choose the pancake mix that's lowest in sodium and fat.)
	Canned green beans (no salt added)
	Canned corn (no salt added)
	Canned peas (no salt added)
	Canned chick peas
	Canned kidney beans
	Fat-free refried beans
	Frozen fruit (no sugar added) blueberries, peaches and strawberries
	Frozen dinners [Healthy Choice, Lean Cuisine and Weight Watchers are all good options. I buy these for the times when I'm too tired to cook something but don't want to have junk food.]
	Skinless, boneless chicken breast
	Ground beef (93% lean or leaner)
	Powdered drink mixes [Crystal Light, Wylers or Lipton Carb Solutions]
	Diet soda (A fizzy treat without calories.)
	Soy chips (For low guilt snacking.)
	Maple syrup [Cary's Sugar Free Syrup]
	Pasta sauce [Walnut Acres Fat Free Low Sodium] (A Only) (This is another important ingredient in many of our recipes. If you can't get Walnut Acres choose the brand that's lowest in sodium and fat.)
	Sugar-free jam
	Peanut butter (reduced fat natural)
	Fat-free cooking spray
	Splenda or Equal Best for Baking Sweeteners
	Protein powder

That's it. When you get home divide the meats up into individual servings and freeze them for later. Put the bread in the refrigerator to keep it fresher longer. When you're ready to cook you'll just need a few perishables and spices.

To round out your shopping list click on recipes. Choose a couple to try for the week and have fun!

What's on your shopping list?

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6/10/2005

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