Shopping list for a healthy home – click here to download your copy
Protein rich foods: meat, chicken, turkey, fish
| Product name | Quantity |
| Eggs | |
| Chicken/turkey breast | |
| Pullets | |
| Chicken shanks | |
| Beef | |
| Turkey | |
| Chicken drumsticks | |
| Whole chicken | |
| Fish |
Guidelines
- When buying a whole chicken – ask to remove the skin and select pieces with less fat
- When buying beef/minced meat – ask the butcher for beef low in fat
Grains and legumes
| Product name | Quantity |
| Spaghetti / wholegrain | |
| Pasta / wholegrain | |
| Bulgur | |
| Couscous / wholegrain | |
| White / brown rice | |
| Buckwheat | |
| Whole-wheat flour | |
| Groats | |
| Rice pasta / wholegrain | |
| Quinoa | |
| Oatmeal | |
| Haricot beans | |
| Pinto beans | |
| Black lentils | |
| Orange lentils | |
| Green lentils | |
| Dried chickpeas | |
| Dried peas |
Guidelines
- It is preferable to buy wholegrains.
- For diversity, buy legumes with different colors.
Fruit, vegetables and herbs
| Product name | Quantity |
| Cucumber | |
| Tomato | |
| Potato* | |
| Sweet potato* | |
| Pepper | |
| White / red onion | |
| Garlic | |
| White / red cabbage | |
| Cauliflower | |
| Celery | |
| Kohlrabi (German turnip) | |
| Lettuce | |
| Baby leaves | |
| Carrot | |
| Zucchini | |
| Eggplant | |
| Broccoli | |
| Parsley | |
| Cilantro | |
| Dill | |
| Mint | |
| Corn* | |
| Apple | |
| Banana | |
| Persimmon | |
| Watermelon | |
| Orange | |
| Grapes | |
| Plum | |
| Nectarine | |
| Pear | |
| Peach | |
| Melon | |
| Apricot | |
| Strawberries | |
| Grapefruit | |
| Pomelo | |
| Lemon | |
| Avocadoes (high in fat) |
Guidelines
- Buy fruit and vegetables in 5 colors: red, green, yellow-orange, white and purple.
- Diversify: at least four different types of fruit and vegetables a week.
- Buy seasonal fruit, special offers and even bruised.
*Note: potatoes, sweet potatoes and corn belong to the grain group and they have a lot of carbs, but because of their place in stores and in order to make shopping easier they are included in the fruit and vegetable shopping list.
Frozen food
| Product name | Quantity |
| Frozen green / yellow beans | |
| Frozen peas | |
| Frozen edamame (soy beans) | |
| Frozen peas and carrots | |
| Frozen chickpeas | |
| Frozen corn |
Dairy products
| Product name | Quantity |
| 1% or 3% milk | |
| 3% or 5% cottage cheese | |
| 3% or 5% "white cheese" | |
| Yoghurt – up to 3% | |
| "Leben" (buttermilk) |
Guidelines
- Opt for products with less fat (up to 5%)
- Opt for dairy products with no added sugar
Bread
| Product name | Quantity |
| Whole wheat bread | |
| Brown bread | |
| Challa | |
| Rice cakes / Wholegrain | |
| Pitta / wholegrain |
- Guideline: opt for wholegrain breads
Canned foods and oils
| Product name | Quantity |
| Tomato paste | |
| Olives (high in salt) | |
| Canned tuna | |
| Canola oil | |
| Olive oil | |
| Raw tahini made of whole sesame seeds | |
| Avocado |
Beverages
| Product name | Quantity |
| Tea | |
| Instant coffee | |
| Turkish coffee | |
| Water | |
| Soda water |
- It is recommended to avoid buying sugar-sweetened beverages due to their high amount of sugar added.
- Water is healthy and cheaper too!
Spices
| Product name | Quantity |
| Sweet / hot paprika | |
| Cumin | |
| Turmeric | |
| Black pepper | |
| Cinnamon | |
| Salt | |
| Sugar |
- Use a variety of spices, preferably pure spices rather than spice mixes which contain large amounts of salt.
- Fresh herbs are also preferable to dried herbs and try to add as little salt and sugar as possible or not at all.